December 23, 2003
Without rest between exercises:
Post scores to comments. Score for each exercise is least number of reps completed in 8 intervals. Total score is sum of scores for all 4 exercises. E.G. 22+15+15+9=61
Robb Wolf mimicking the press to handstand motion with dumbbells.
Posted by lauren at December 23, 2003 12:30 AM
Oh man, I don't know if I'll be able to wait until tomorrow morning! This workout looks like a blast!
I skipped one 20sec work on pullups. Terrible chest pain slowed me down on that one.
20+8+5+6=39 Im not sure if the six should be a zero. After the first and only round of pullups, I met.................PUKIE!
Squat - 18
Sit-up - 11
push-up - 9
Pull-up - 3
New push-up and sit-up records for me. I won't say tabata gets easier, but the mental battle improves with practice.
Squat - 17
Situp - 12
Pushup - 5
Pullup - 3
That was killer. New squat record, beat old PR by one. Pullups destroyed my biceps.
Oh yeah - I had a 2 hour gymnastics practice beforehand, and got a full twist layout! w00t!
squats - 22(PR)
sit-ups - 18
push-ups - 15
pull-ups - 7
1st time I've ever done push-ups and pull-ups tabata style, so I just chose a number and tried to maintain it. Coach - What's the highest score on tabata squats possible before one begins to compromise form? I hope I'm not copping out here, but I don't feel I can gain hardly any more reps in 20 seconds and still get slightly below parallel and have full extension at the top. Thanks for any help.
Kevin, Chad - Congratulations on your new accomplishments.
Roy - I don't know if you want to be congratulated for meeking pukie, but at least we all know you're putting forth maximum effort. Good work.
Well, I got motivated and added some stuff on this one. First I ran to the gym (2.5k)to start, then I decided to substitute 225lb back squats for the bodyweights for a Tabata set. Let's just say I think you lose more in time than you gain with the weight. Did the rest of the workout, then ran back home. All in all, I'm so tired right now I forgot what my best reps were. Good one coach!
Squats - 14
Pushups - 5
Kettlebell swings - 4
Just coming back from a 2 month layoff due to a back injury. Taking it very easy, seeing as how I only had a month and a half of WODs before the back-tweak.
No pullup bar handy, so I substituted KB swings with the 36 lb. Did them one arm at a time, right then immediately to left. Counted the lowest number of reps done by either arm in each 20 second interval. So my swing score of 4 meant 4 right and 4 left were my lowest scoring interval.
Like I said, I took it easy. But that last set of swings brought me a bit too close to Pukie for comfort.
Good to be back.
I have been doing the WOD for about a month now and this is my first chance to do this workout. Warmed up today with Jump rope for about 10 minutes. Scores for the WOD today were 22-17-13-4. Added on tabata w/ Burpees at the end. Finished with some bag work. I see we are supposed to run tomorrow. Should be interesting with jelly legs. Going to be traveling with my family after Christmas. I will put this workout in a couple of times while I am gone. Thanks
Need to pace myself better next time and go slower on the first couple sets to avoid total exhaustion and low reps on set 8. Got 25 squats, 16 situps, 25 pushups, and 6 pullups on first set. Too bad that one doesn't count :)
First official crossfit workout!
My first full WOD
17 + 16 + 4 + 0
Came out strong on pushups and pullups, had nothing for the finish. Did negatives on last three sets of pullups. Good workout.
squats 17 (did 18 on all but last set)
pushups 8 (started off strong - 20 first two but blew out fast)
score = 38
pullups 9 completed 13 on all but the last one, that was tough... pullups are my strongest and favorite excercise!
Total score 50 big ones
sean p.s. thanks to those that offered their assistance on the overhead squats.
squats = 17
situps = 15
pushups = 7 w/pushup bars
pullups = 4
This was a great work out. My thighs were killing me after the squats. They kept cramping up on me while I was doing the situps. I started to use the pushup bars a few work outs ago. The first two rounds I managed 20, it then rapidly went down hill. As for the pullups, I am still kinda tight from the Saturday!
Thanks Ryan. I am very impressed by your 7 pull-ups. Great job on your PR squat as well.
Outdoor CrossFit workout -
Put in 20 T-posts with slam hammer, in the rain. This new fence will be in soon.
Squat - 22 (PR)
Abmat situp - 11
Pushup - 9
Pullup - 5
Total - 46
Squats were easily the best part of this workout. I've been focusing hard on sitting back/using full hip extension on squats and it seems to be paying off. Even started the routine with several sets of 23! Why they went so well today despite running the 5K yesterday is a mystery.
Used the Abmat for situps; I'm never sure what to do when the WOD asks for situps.
The pushups really stank. Started with 21 and watched the numbers sink rapidly. Definitely not my strong point.
Pullups fared better than I expected. I tried to match Ryan's seven, but started falling halfway through. It took everything I had to hang onto five. Outstanding job Ryan!
Sean, those are some very impressive pullup numbers!
Situp (military style)-17
Pushup - 12
Pullup - 7
I'll confess to a couple of sloppy pullups on the last couple rounds, which I probably shouldn't claim, but I'm going to anyway!
Did this one on Wed, 24Dec.
Total Score: 50 (higher than I thought, and not as tired as I thought I'd be!)
Like Kelly, I'm not sure what the Crossfit standard sit-up form looks like. I elevated legs (as if they were resting on a box), kept back straight, made sure the hips didn't move, and reached for my knees with my elbows.
Pull-ups: At some points, I had to do 2 "half pull-ups" = 1 pull-up.
Fatigue management: I tried to determine what was a good number to shoot for at the beginning of the tabata. Then in each of the eight intervals, I would go to that number. If I had extra time, I would still stop and rest. If I failed to meet that number, I would use the new low number I got, and try to meet that number in the remaining intervals. Same principle here-- I meet that number, and rest if I have extra time. Doing this, I believe I was able to have higher average exercise scores and as a result, a higher total score.
Don't know if this means I'm wimping out because I would stop at the predetermined number and then rest, even if I have extra time left in the interval. My approach was purely to maximize the total score.
Thanks for the compliments Kelly and Chad. I should admit that I used the same strategy that Q describes above under fatigue management (where I set a goal for each exercise and, upon reaching it, began resting regardless if I still had time left for more). Like him, I wonder if this makes my scores less than legitimate.
What is a good sub for pull-up?
Squats = 13
Sit up = 9
Push up = 8
Still on the knees for most push ups, but getting stronger!
I am still running about a week behind.
This was tougher than it looked especially with pullups around set 7,8.
5 Pushups (20 on first set then died quickly)
2 Pullups (15 on first set then died again)
Good workout. Almost met pukie...
I paced myself big time. I think I could have done more on the squats, the situps were about right for unanchored situps, for me, pushups I started at 12 for 4 sets, then died. I should have stuck with 10, which was my original goal. Pullups hard to tell, but I probably would have dropped to 2 if I had started with 3, and may have even missed one of the 2's. I huffed and puffed all the way through, but I think my strength endurance limited me more than my wind, especially on the push ups and pullups.