I saw the video on the Tabata Squat but what are the others? The Tabata Row, pull-up, push-up, sit-up? Are they just doing as many as you can in the 20 seconds without weight?

Thanks,
Michael

Michael...it's the standard exercise, just apply the Tabata activity/rest scheme to the session.

Roger that.

Thanks,
Michael

Crossfit is awesome, but I think the "die MF'er, die" music in the tabata squat video is kind of unnecessary.

Row - 10 cal
Squat - 17
Pullups (ring) - 8
Pushups - 16
Situps - 16
Total - 67

I did a lot more yesterday than just the CF workout...really brutalized my chest/lats (to the point where I failed trying to do even one pushup or pullup). I don't think I'd quite recovered from that by this morning. Given more recovery I think I'd have scored better. Oh well...next time.

To Brian,I agree I 've been refering this site to everyone I know. The music for the Tabata squats video is not appropriate.

I'm not sure how to do the calorie count on the rower; I thought I had it set up properly (calorie was in the middle display), but I think I was wrong. I'll post the lowest number that was on the display - if anyone knows how to set it up or read it correctly, let me know!

920 cal/hr - row (I think this is supposed to somehow be in the single digits)
23 - squats (very strong)
6 - ring pullups (was at eight until the final round)
13 - pushups (new PR I think)
10 - situps (unanchored)

Just my $0.02...

The music on the squats video certainly isn't my favorite stuff...but we've all been welcomed to this site FREE OF CHARGE. We are not being forced to come here, to use it, to listen to the music, etc. Being a former trainer, I'm consistently thankful (and amazed) that Coach and the CF folks do all of this for us for free. Given that, I'd strongly suggest two things:
1. You shut your traps and stop being so ungrateful.
2. You turn down the volume control on your PC.

When you start paying for specially commissioned videos of exercises...then you've got room to criticize the music being played in them.

I counted my row strokes instead of cal/hr. I really burned out fast on the pushups but I always do. While my scores may not be very good I gave it my all and almost met pukie. Had to lay down in the bathroom on the tile for a while until my head stopped spinning.

12 rows
20 squats
3 pull ups
6 pushups
12 situps

Row - 9
Squat - 14
Pull-Up - 3
Push-Up - 7
Sit-up - 13
Total - 46

I didn't have the strength to manage gassing on this; muscular endurance got me on everything. Warmed up with rock-bottom squat singles; finished with pull-ups, pistols, and Janda Sit-ups.

Kelly, hit the the right-most, large vertical button on your C2 to cycle through different ways of displaying work done - Watts, 500m pace, average 500m pace, Calories/hour, and (ta-da!) Calories burned.

Kelly...IIRC, the number you were looking for should have been in the bottom pane of the display you were on (I think your cals/hr was in the center pane).

But you can still break down the number you got into roughly what you were doing:
920 cal/hr
3600 seconds/hr
20 seconds of work in a Tabata interval
920/3600 = ~0.26 cals/second
20 * .26 = 5.2 cals/Tabata interval

So...the number you were looking for (if my math is correct) is ~5.

Matt,
Keep your .02 cents. You missed it both times.
We are all grateful for CF...
mh

***************
Crossfit is awesome, but I think the "die MF'er, die" music in the tabata squat video is kind of unnecessary.
***************
To Brian,I agree I 've been refering this site to everyone I know. The music for the Tabata squats video is not appropriate.

***Posted by Matt G. at June 9 ****
Just my $0.02...

1. You shut your traps and stop being so ungrateful.
2. You turn down the volume control on your PC.

The forum is probably a better place to express opinions.

Question: When doing sit ups (for any of the workouts - not just this one) - how do you do them... is it on a glute/ham machine, feet anchored, un-anchored and if anchored, how so?

Row 5 cal, squat 15, pullup 7, pushup 10, situp 12, total 49. Was too ambitious on the first pullup sets, hence a big falloff on the last few. But isn't that always the way with Tabatas?

Thank you Matt and Ross - not only do I need remedial math, but remedial display operation as well!

No C2 , no pullup bar, therefore
bent over rows 2 35lb DBs ............17
sqts .............17
DB floor presses .............12
push ups .............22
sit ups ..............15

Also it looks as if Crossfit Nation is growing oner 50 comments yesterday ? a new PR for posts ?

I think this was my first time through tabata this. What a workout! No rower, so I subbed the 45# sumo deadlift high pulls.

high pulls - 15 reps
squats - 21 (down from 23 the first 3 rounds)
pull-ups - 8
push-ups - 12 (down from 15 the first 4 rounds)
sit-ups - 16

Row 8
Squat 18
Pullup 6
Pushup 17
Situp 10

Total 59

Row 10
Squat 22
Pull up 4
Press Up 12
Sit Up 14

total = 62

Need to work alot more on my muscular endurance especially for pull ups!

Row – 8
Squat – 21
Pull ups – 4
Push ups – 9
Sit ups – 11
Total - 53

I did sit ups on the floor, unanchored. Killer! My first Tabata Challenge.

Tabata SUMO high-pull w/55# (HIGH=11 LOW=8)
Tabata Squat (HIGH=16 LOW=14)
Tabata Pull-up (HIGH=10 LOW=3)
Tabata Push-up (HIGH=17 LOW=7)
Tabata Sit-up (HIGH=21 LOW=19)

SCORE of LOWS= 51
(HIGHS)= 75

No row machine so I did 45# bent over row 15
squat 17
pull ups very weak on the last set 2
push ups 8
sit ups 11
=53 This is my first Tabata what a killer!

PHIL - nice work on your first Tabata workout. Don't feel bad about your score on the pull-ups. My scored "1" on my first tabata pull-up :-(

Cal: 8
Squats: 19
Pullups: 5*
Pushups: 8
Situps: 9
Total: 49

Pretty sad. After my 1st set of pullups, the rest were on a weight-assist machine. My extra 1.5 rds of Fran yesterday tore me up. I was still sore today. Excuses, excuses!

Row - 375 watts (I couldn't remember what we were supposed to track)
Squats - 15 (I think I'm doing these very fast and very deep but I can't do more than 20 in 20 seconds. Do other taller folks have this issue? I'm 6'3)
Pull ups - 3 (I was reduced to 6 second negatives after the fourth set. I stink but I'm getting better)
Pushups - 6
Situps - 12 w/feet anchored.

What a workout! My HR was still over 100 30 minutes later.

After looking at what everyone put down for scores I hope I did this right. I don't have access to a row machine so I put my feet on the last step of an 8 foot ladder, hang on to the ring and do a form of row. So I can not calculate that one. However for the rest of them I did a score of 57 for my high and 39 for my low. Started off pretty strong and my arms OUCH yesterdays workout really got their attention. Today the push ups killed me.

Been fighting a cold all week and I think it finally caught up with me today.
Row=11
Squat=16 (previous low was 20)
Pull up=3
Push up=8 (first two sets at 28)
Abs=10

No rowing machine (yet) so subbed 50 Lb pulley low rows.

Sq-17
Push-8
Pull-1
Sit-8
Row-16
Total 50

First Tabata This, what an awesome workout!

We scaled it down to:
(R/F)
Squats (10/6)
Pushups (1 + holding the position/5 on the knees)
Situps (8/10)(surprize. My ABS, not arms were toast from the pullups yesterday.)

We subbed some running in place brining the knees up as high as possible.

I found my legs extremely sore from the last couple days, and this was limiting the depth of my squats at first. Then I just tried to relax, ignore the soreness, and do a full squat.. it worked !

Richard & Felicia :)

This WOD smoked me, still feeling tired, don't know why.

scored 61
Only did 3 Pull ups way below what I expected.

Squat:17
Pullups:4 (last set hit a total wall, and was swinging like a monkey to get my chin over the bar)
Pushup:12
Situp:13
Don't know how to do the calorie thing on my rower, guess I really should read the directions. I got something like 13something/hr(?)
Just curious, does everyone's form go from poor to downright pathetic as the time drags on ?
On the music thing, I listen to stuff I wouldn't want my kids hearing, but I listen to it to get me motivated and keep me pumped. No offense. (my 2cents) Keep on crossfittin'

No row machine, so I subbed with 40# summo DL high pull= 10
SQUAT=10
PULLUP=4
PUSHUP=7
SIT UP=10

TOTAL=41

I ALMOST MEET PUKIE ON THIS ONE. I WAS EVEN LATE TO WORK BECAUSE MY HEAD WOULD NOT STOP SPINING,BUT OTHER THAN THAT THE WOD WAS GREAT..

What do do when you cramp up, like I did on situps. I wasn't suppose to rotate exercises was I?.

My numbers were lousy... tabita this indeed.

Rows - ? pace was good but didn't record calories (uses max resistance, not on a concept 2 though).
Squats: 15
Pullups: 5 (with assist)
Situps: 6
Pushups: 6

the best measure of the workout was that I gassed AND hit muscle failure both. Couldn't have gone much harder.

Thanks Coach and all who post the mad inspirational numbers!

I am the first to admit I suck at pull-ups. Is it better to do assisted and work up to full ones, or just try to do them full, even if I can only do 1 or 2?

Row: 4 cal
Sq: 18
Pull: 7
Push: 12
Sit: 17
Total 58

I think I protest using cal as the measure for rowing since it's predicated on a heavier person. But I could be wrong.

Kelly (and others with c2 and no manual)-the C2 site has the monitor manuals on line (http://www.concept2.com/service/monitors/pm2.asp) - shows the different displays, how to set up your tabata intervals, etc.

Sumo DLHP - 12
Squat - 21
Pull-ups - 5 ** PR for Tabata
Push-ups - 11 ** PR for Tabata
Situps - 12...PR for lowest on Tabata :0

Guess I spent all my energy by the situps..

Row- 6
Squats- 13
Pullups- 6 (7 until last interval)
Pushups- 10 (15 until 6th interval)
Situps- 12 (done on a decline bench)

Total- 47

I HATE YOU CROSSFIT! No, wait, I love you....

Today destroyed me.

45# Sumo DLHP - 14
Squat - 12
Pullups - yeah...right....wiped out on first set. Negatives for 20 sec after that.
Pushups - muscle failure around third set, went to knees and kept pushing
Situps - 11 was lowest.

Pukey started teasing me during the last set of situps. I wasn't in the mood to play with him, so I gave him the finger. Felt better but still had a hard time shaving in the shower.

I substituted high pull sumo deadlifts for the rowing and came up with ?/10/1/3/7. This is my first WOD after a couple of weeks of practicing the new exercises (not that there was anything new in this one.) The numbers aren't impressive but at least I finished it....
This is great stuff. Newbie question - should I do the WOD even if I'm really sore the next day?
s/f
Stephen

8 cal rowing
21 squats
5 pull-ups
7 push-ups
13 sit-ups
---------------
54 total

Stephen, my general philosophy is to work as hard as I can without injuring myself. If you are sore, warm up really well (it will help the soreness go away too) and just work within your limits. The great thing about this site is that we are each competing with ourselves and everyone else is helping us do that as best we can.

Rajesh

Ok, I am new and I could only get like 3 cal in 20sec on the row. So, I did 2 min intervals (16 cal) for rowing on highest resistance...which my shoulders are paying for.

squat 14
sit-up 8
push-up 11
pull-up (assist) 4

38 lowest (not counting row)

row 4
squat 20
pullup 3
pushup 5
situp 7

total 39

Only got the rower yesterday and still learning how to use it, so I'm not fazed by the low numbers...

Pullups, pushups and situps need serious work - muscles fatigue early on each of these.

I've gotten to 24 on tabata squats before, so 20 wasn't great; haven't done tabata's for a few months now, so I'm happy with 20 for now.

"I HATE YOU CROSSFIT! No, wait, I love you...."

Perfectly put. That pretty sums it all right up, doesn't it?!

row: 5
squat: 15
pull-up: 3 (asst.)
push-up: 8
sit-up: 7 (unanchored feet)

Row 5
Squat 13
Pull Up 4
Push Up 7
Sit Up 12
= 41
Zonked

I did this one with Jim Howe. I had a score of 47. He had a score of 46 until he cooked the numbers and came up with 48! We substituted 50 lb sumos for the rowing.
SDHP 10
Situps 10
squats 17 (ouch)
pullups 2 (started too fast)
pushups 8

"Tabata This"? I'm voting for a name change to "Laughing Tabata Timer of Black Death".

Today's scores:
Row - No rower and nothing to substitute...skipped it.
Squat - 16 (Started at 21, stayed fairly steady)
Pullup - 3 (8,8,6,4,3,4,3,3)
Pushup - 9 (25,17,17,12,11,10,9,9)
Situp - 6 (started at 10, fell steadily)

Ouch! I am thoroughly cooked after this week of workouts...OH Squats & pullups, basketball for 2 hours, Fran, and then this. I don't think there's a spot on my body that doesn't hurt.

Row - 8
Squat - 16
Pull - 3
Push - 9
Situp - 8

Total - 44

rowing - erg had no calories counter so I counted the meters, the lowest was slightly over 100
squats - 21
pullups - 3, this was a first time, tres dificile
pushups - 11
situps - w/ feet anchored, 14.
Does anyone know how to translate meters into calories to find out my rowing score and thus my total score?

row 10cals
squats 18
pullups 4
pushups 16
situps 12
for a total score of 60 if my education is correct.

Row - 6
Pull-ups 3
Squats - 15
Push-ups 10
Situps (substituted crunches and flutter kicks) 15

Total: 49

Rested on Wed. Did this last night to the stares of several at the gym:
Row-8
Squat-18 (first time doing all 8 rounds)
pull up-3 (lots of kipping)
push up-8 (with my daughter staring at me as if I was mad)
sit up-11
After that, went into the basketball court and played my girls in 2 on 1 for a half hour. Also showed my oldest daughter the gift of wallball!
Her legs were fried!

Tabata this:
Sub'd running for rowing assume score of 6 for row portion.
Row=6, Squat=11, Pull-up=2, Push-up=4, Sit-up=8. Total Score=31.

Row 7
Squat 13
Pull-up 2
Push-up 4
Sit-up 5

Total 31

Kurtis

Row - 4
Squats - 10
Pullups - 2
Pushups - 1
Situps - 7
TOTAL = 26

Pushups were at 7 until a sudden and mysterious failure on the 5th set.

Did the situps WW2 GI-style -- straight legs, feet anchored, hands behind head, touch elbow to opposite knee.

11, 19, 4, 7, 11 = 52