February 26, 2004
Run 800 meters
Run 800 meters
Tabata jumping pull-ups
Run 800 meters
Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.
Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second). Post score to comments.
Cerrito Hill Strength and Conditioning.
Posted by lauren at February 26, 2004 8:19 PM
is 800 meters half of a mile
another thing, is that 8 reps and then rest 10 seconds?
So basically this is a pullup where you can reach the bar from the ground, and start with a pushoff rather than a dead hang?
I believe it is 20 seconds of effort followed by 10 seconds of rest. Repeat for a total of 8 times, ie 8 intervals. Why jumping pull-ups? What is the special crossfit reasoning behind this?
Well here goes the slowpoke. Total run time 19:37, pushups 14, situps 10, jumping pullups 5, total 29, reps/sec .0246. Jumping pullups take much more time than regular pullups, I found; even continuous Ls would have yielded a higher score. But I probably could divide my reps by minutes instead of seconds and still not match Kelly, Jon or Greg.
9 pushups (I know, embarassing - at least the first round was 23!)
13 situps (military style)
11 jumping pullups (tougher than they look)
3:45, 3:43 and 3:27 for the final 1/2 mile, a PR!
I altered this WOD a little because I refuse to run on the gerbil wheel as long as the roads are clear of ice and the weather isn't horrible. Did all the tabatas first, resting one minute between rounds. Hopped in the car to my favorite stretch of almost deserted road and ran the 1/2 miles, resting 4 minutes between efforts. I can barely believe I ran a 3:27! I had to be wearing the goofiest grin on my face during my jog back to the car...I know there is a seven minute mile in my future.
Adam, you are such an inspiration! I hope to be as fit and capable as you when I finally match your time on this earth. Give me several more decades...
195 sec. Run #1
11 Situps (full situp, no hold on feet)
190 sec. Run #2
191 sec. Run #3
First time out w/a CrossFit workout. I need a change-up from what I've been doing, I'm kinda overtrained. I enjoyed it, but it's going to take a major act of will to shorten my workouts up like this. Looking forward to seeing how this all shakes out for me.
Subbed 1/2 mile aerodyne efforts for the 800m sprints. Used rings for push-ups and TTBs for the sit-ups (in retrospect, probably a poor choice for this protocol - the ROM on this exercise eats up so much time that, although being worked, the stomach muscles, IMO, aren't fatigued enough in the 20 second intervals). Jumping pulls done off of 65# hex dumbbell - a little rough on my normally insensitive feet. Might be time for shoes.
Push-ups (start - 21, end - 8)
1st aerodyne 800m - 2:58
2nd 800m - 2:35
Jumping pulls (10,9)
3rd 800m - 2:40
Kelly, congrats on the running PR!
Matt, welcome to Crossfit. Impressive scores!
8 pushups (hands & feet on parallettes)
2:47.2 800m (C2)
8 jumping pullups
26/503.6 = .052
Thanks Ryan...should have been a bit better on the runs, but I was on a treadmill and it wouldn't go any faster. Next time I'll do it outside.
Went out to the Hike and Bike trail around Town Lake here in Austin, Texas. Beautiful day and lots of people out at lunch running. Had to estimate the 800 meters so just tried to run hard for 3:00 minutes. For the rest...
5 - Pushups
12 - situps
6 - jumping pull ups.
23/540 = .042
The jumping pull-up started at CrossFit as a way of getting those of us who didn't have single sets of 20 - 50 pull-ups in 'em. It is done from standing on a plyo box with a slightly bent arm position on the pull-up bar as quickly as you can. Along the way we noticed an interesting phenomenon happening.....folks were getting a very aerobic bit of conditioning from jumping, while improving their ability in push-ups simultaneously.
Okay, so for those of you out there who can hold 20 pull-ups over all 8 tabata intervals....this is the cheaters method. For now, it's the only way I'm gonna hold 20's...lol.
Switched Wed./Thurs. WOD for weather...
7 rounds of:
115-pound deadlift x 10 reps
50 single jump rope
anyone can survive one day of crossfit, it's the constant effort that counts. Good Job everyone. even rest days arn't that easy on this site!
My first tabata intervals. My will performed better then my body.
Push-ups:(22,23,10,5,7,5,5,7); Run 1: 252 sec; Sit-ups:(16,15,12,12,13,12,12,12); Run 2: 260 sec; Jump Pull-ups:(13,8,5,5,5,7,5,5); Run 3: 385 sec (side ache)
(22)/(897) = .02
Funny Story: I live in a sub-urban part of Sacramento and this morning at 3:00 am a loud crash on my bedroom window… Looked out to see a cat pinned on the ledge outside my window by two of the largest and healthiest coyotes I have ever seen in my life. Cat lived, Coyotes bolted, but my adrenaline rush kept me from getting the quality of sleep I am used to.
I am constantly amazed and humbled by the results posted here ... I thought I was in pretty decent shape to start but after doing these WODs off and on for a bit, its clear I need some improvement ... for me it is a cause of some intense frustration, but what better way to deal with it than keep doing it! Also, first time with Tabata's ... think I figured out a slightly better strategy by the time I got to the sit-ups.
push ups (22, 7)
run - 3:56
jump pulls (12,4) -- harder than they look!
run - 4:06
21/731 = .029
First time with Tabitas, murder.
Push ups 26, 23, 24, 18, 14, 12, 10, 10
Race walk (bad knee) 6:07
Sit ups 19, 18, 14, 10, 10, 10, 10, 10
Race walk 6:00
Pull ups 10, 10, 10, 7, 4, 4, 5, 4
Race walk 5:44
Did my own version of "Tabata This" today:
Squats - 16
Tuck-v-sits - 12
Paralette pushups - 7
Jumping pullups - 13
Nice workout. I wanted to take it easy because I'm recovering from a cold, that's why I did this. :)
Today I turned 33 and I am in better shape now than I was 10 years ago.
I made some amendments for the Tabata intervals:
#1 Wall Ball Tabata
#2 SitUps Tabata
#3 Heavy Bag Tabata
The running was light and quick after the intense tabata sessions...I almost broke my glasses today doing the tabata wall-ball with a 16lb med ball...it just went through my hands!
Thanks for the workout!
* I seriously need to remeasure my running area. It has to be longer than 800m. Oh, well. Next time...
Push-up - 7
run - 4:22
Situp - 13
Run - 4:15
Pull-up - 10
Run - 4:32
Score - .038
I had a cool 12 going in the push-up, then on round 7 I hit 5 and my arms gave. I hit the floor and squeezed out 2 more. A total disappointment. My old record was 9, I probably should not have gotten so aggressive...
Very weak effort today.
ran 5.8 miles
jumping pullups 7
nothing worked well after my run.
OK, I'll be the pokey boy.
This workout just provides more motivation. Thanks Coach!
Did yesterdays workout:
185 deadlift x 10
substituted double unders with 50 one legged single jumps (5L,5R = 25 ea leg)
Total time: 8:43
Good workout, went through all sets nonstop.
Wait a minute. I thought jumping pullups meant you dropped off the bar completely, then jumped up to it and pulled up. If that's not it, someone please correct me.
Humbling. Very humbling.
Pushups started at 19(!), but I failed completely in round 7, managed 5. Other scores were 7 and 7. Ran on the treadmill @ 9:30 pace (4:45), for time of 855.
19/855 = 0.2
Did I mention that this was a humbling workout?
Adam: as far as I know, you are correct . . .you drop off the bar completely, then jump to the next one. If a person is capable of jumping all the way to the top position, well, so be it, but they really should find a higher bar. But each rep is a separate jump and pull.
Kris, I'm right with you . . .
run 1: 4:10 = 250 seconds
situps 7 (30-degree slant board)
run 2: 4:30 = 270 seconds
run 3: 4:55 = 295 seconds
Score 20 / 815 = 0.0245
oops! I thought we were supposed to do pushupsk, squats, then pulls. I guess I forgot exercises when I was writing them, oh well I could use the squat practice anway.
Jumping Pulls 15,10
total score 33/576 sec.=.057 reps/second
First tabata wod, they are haad coor! My legs felt incredibly pumped from the accidental squats and my arms could barely swing on the last run because of Jumping pulls. I felt like Ace Ventura running away when he got shot in the arms with poisonous darts! hahaha.
This was no joke today. I am playing catch-up hence the late post. Bad weather here in the Carolina's, so I decided to substitute rowing for the 800m sprints. Wasn't sure how to synchronize the intensities, so I went with 2000m instead of 800m.
PU = 7
SU = 10
Pull-up = 7
Row 1 = 7:57.2 (477.2sec)
Row 2 = 8:33.9 (513.9sec)
Row 3 = 9:31.6 (571.6sec)
Total Score = 24 reps/1562.7 sec = 0.015
Those Tabata Jumping Pull-ups really smoke you. I had my HR up to 170 almost the entire workout.
Finished off the workout with a nice puke in the trash can! Thanks coach and the rest of the CrossFit crew.
PU - 13
SU - 15
Tmill - 5:30
JPU - 9
Tmill - 5:30
I'll save my embarassment by just posting my total score: .011. Actually, that's embarassing anyway.
Been doing WODs for about a month and ahalf, but haven't posted till now.
1st run-4:30 and change (used a TM, so probably could have pushed the speed a little more)
Jumping Pulls-9 (Busted out 15 or so on the last set, though I confess I was doing much more jumping than pulling, and wasn't taking my time on the negatives)
Could definitely have pushed the runs farther, but I bruised my foot up pretty good kickboxing yesterday, partner put the pads the wrong side and I kicked him in the elbow OUCH!