Time to start off the week with a bang. I was glancing at the Crossfit.com main site when I happened upon a workout of the day (WOD) and thought... perfect. This workout is a spin on an old classic. "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Your score is the total number of repetitions of each exercise. For example, if one were to manage 55 pull-ups, 49 push-ups, 82 sit-ups and 160 squats then your score would be 346. This is a slightly different method of scoring from the traditional Tabata This workout. In this workout you are not limited by the lowest number or repetitions you achieve in a given round. If you manage to get 10 pullups in your first four rounds, but slip off the bar in your 5th round and only get 5, you can still go for 10 reps in the subsequent rounds. Now, on a different note. Last week Machine wrote a quick entry about goal setting. A few people replied in the comments section and it got me thinking about my own personal goals. If you are like me you have lots of movements and workouts that you would like to improve on and it is really difficult to just settle on one or two things. It made me think is there anything that can be done do to improve overall performance (aside from diet which is a completely different discussion)? It became blatantly obvious during last week's gymnastics workout while attempting and failing to touch my toes that of all the 10 general physical skills that CrossFit develops, flexibility needed some serious help. Kelly Starrett, owner of San Francisco CrossFit and Doctor of Physical Therapy, wrote a great article for the CrossFit Journal titled "Hamstrung". "Stretching sucks. It does. There, it's been said. You can't brag about your best stretching time, you don't get to write your stretch PR on the wall, and there is no immediate "Fran"-like gratification that you are really tough. And despite the fact that flexibility is one of the ten CrossFit pillars of complete, well-balanced fitness, increasing flexibility potential remains the ungreased squeaky wheel of most athletes' training programming." For continued reading please click on the link below. Hamstrung - Kelly Starrett This article made a lot of sense. In short my goal is to improve the flexibility of my hamstrings (for a start, we'll worry about the shoulder later) and see what the effects this will have on my performance in general. If anyone else has ridiculously tight hamstrings you might want to consider giving this a try too.