Wednesday, July 25, 2012

Tire Flipping Kind of Day


What would you do with your old tractor-sized tires? Use them in a workout of course! This week my trainer designed a workout around tires that incorporated cardio, upper body and some lower body. 

Before you rush out to do some flipping, I recommend
  • Learn good form. There's lots of common mistakes when it comes to flipping tires: coming straight up instead of at 45 degree angle as you lift or switching grip position too early. The video below has excellent coaching on how to get your technique right. 
  • Trying out a few tires before committing to one for an entire workout. Tires weights can range less than 200lbs to 700lbs+. Tread also varies from tire to tire and may affect your grip. You may have to lift with a buddy as you build up your strength. For our workout, I paired up with Alex for my flips; while Dean the CrossFit Machine, flipped them solo.
Bad form - see the distance between my body and the tire?


The Workout

For 3 rounds:

  • 10 tire flips
  • 40 push-ups (as pictured below or inverted with your feet on the tire and hands on the ground)
  • 40 box jumps on the tire