The sequel to "Tabata This?"
"Tabata That?" or "Dr. Tabata Strikes Back?"

Good evening/morning! Here at Elite Fitness Bootcamp(So. Cali), we'll be doing those bright and early Friday morning. I am new to the CrossFit realm, but WAY smoked after just 5 WOD...(nothing like RAP Week again.) Nonetheless, I am a HUGE fan already and would like to know if there are any CrossFitters in the Pasadena, Sierra Madre, Arcadia, Monrovia area. Come out, Pukie makes the 0600hrs roll call!

Hey pretty neat, instead of Tabata Row it's the alternative if there is no rower- the sumo dead high pull. Looking forward to this one.

sumos10/sqt15/pull^10/push^18 /sit^10...= 63

I am a little confused on the sumo dead lift high pull.....am I supposed to do the lean back method on the begining of every set and then go into the row part of it.....or is the beginning of the video just showing us a warmup method.....also I dont have a barbell so what about a 50 lb dumbell?

11+17+6+12+15=61

Ahhh, that's just what I needed...now I need food.

sumo 10
squat 15
pullpup 8
pushup 8
situp 10
total 51

sumo 11
squat 10
pullup 2
pushup 8
situp 7

total 38

This one hurt bad. Still can't type from it.

sdh - 8
sq - 17
pullups - 6
pushups - 9
situps - 9

total = 49

gonna pass out now...

shp - 12
squat - 22
pullup - 8
pushup - 14 (may be a PR)
situp (anchored) - 15
71 total

Sumo high pulls really nailed my traps and definitely slowed my squats. I had to use a lot of hip snap/leg drive to keep the bar moving upward as my traps and arms sure couldn't maintain the pull. I was pushing hard to keep 22 on the squats.

Pullups went fairly well but I must use my traps in that lift too because I could certainly feel them whining the entire time.

The pushups were grinders ... those last couple efforts were a bear. It took every tension technique I knew to keep from collapsing. I have the feeling 14 may be my threshold for a while.

Situps were anchored using the giant "Q-tip". It's actually a padded hold down bar for pulldowns that attachs to the rack's safety arm. Finally found a use for it!

Rested 10 minutes and finished with some flying 26# kb and 10# clubbell work:

10 two hand DARC swings
10 one hand DARC swings
10 two hand flips
6 one hand flips (light rain outside, very slippery handle. Added more divets to the lawn)
6 under leg toss and catch

10 to order position
6 pistols with cb in order position
10 swings
10 straight arm forward circles
10 straight arm backward circles
10 armpit casts
6 shoulder casts (half choke on handle)
3x5 traveling catches - starting with a pinch grip on the top of cb and catching club four more times to the knob, then catching again moving back to the top.

sdhp - 12
squat - 13
pullups - 4
pushups - 7
situps - 9
total = 45

10
15
7
15
12
Total 59

Matt Hillard,
No, just do shin to chin with your feet wide and hands inside your knees. Elbows always over the bar. The closer your hands are together the easier the pull but the harder to balance, so find your compromise. Pop the hips on the way up and you'll save your traps and shoulders (if your upper body becomes the limiting factor in this, you're not using the hips enough). For a Tabata SDHP, you'll move much faster than the video.

Matt Hilliard (sorry I missed the i)
About the bar, it's better to use two 25lb DB than one 50 if you don't have a BB

sdhp - 10
squats - 12
pullups - 2
pushups - 8
situps - 11

score - 43

11 Sumo's
22 Squats
4 Pullups
10 Pushups
10 Situps

Still need work on pullups.
Bob

Thanks Tony B. I will be doing that WOD here in just a bit. Thanks for the info

....second time trying a WOD.....lot of fun..

sdhp 10
squats 15
pullups 10
pushups 25
situps 12

score 72

61-did not read the whole workout. could have scored better if not trying to max out on reps. forgot this is for the least amount (pace)
pukie got me before on this one and almost again after. tough workout

Tried to do as prescribed but couldn't eak out any pull ups so I did jumping ones to keep up the intensity.

sdhp - 6
squat - 13
pullup either 0 or 10
push up - 8
sit up - 10

total = 37 or 47 (depending on whether I count regular pullups or jumping ones)

Pukie is lurking really seriously and won't leave. I am still not sure if I can keep him out. Great workout!

Do you rest for a min between the set of sit-ups and the next interval of deadlifts, or strt again right away? - I'm new

Yoni
The Tabata protocol says you do 8, 20 sec work/10 sec rest, intervals per exercise. That totals 4 minutes of one exercise, followed by 1 min of rest, followed by 4 minutes of hell for the next exercise.

Oh - if Coach is reading this - I did those sumo deadlifts with good form. None of that back slouching stuff I did last weekend in fight gone bad!

I wasn't really ready to do this today so I dug up an old WOD.
I did 3 rounds for time of
deadlift 1x10 of 185 lbs
row 500m
21 pullups

GOt it in 31 minutes

Did my first WOD W/ Bob C. The stories of pukie always made me laugh. Not today. Pukie was knocken on my door for a couple hours after the workout. I learned allot today. Great workout.

12 Sumo's
22 Squats
3 Pullups
8 Pushups
7 Situps
Total 42

Question from a newbie:

Are pullups done w/overhand grip(palms away) or underhand grip(palms facing)???
I can't tell from the videos.

thanks

Did this identical WOD on 6/09/04 (+/- prev WOD):
Tabata SDHP, 55#pound barbell HIGH=12(+1) LOW=10(+2)
Rest 1 minute
Tabata Squat HIGH=17(+1) LOW=15(+1)
Rest 1 minute
Tabata Pull-up HIGH=10(+0) LOW=4(+1)
Rest 1 minute
Tabata Push-up HIGH=17(+0) LOW=5(-2)
Rest 1 minute
Tabata Sit-up; unanchored HIGH=22(+1) LOW=20(+1)
TABATA LOW SCORE= 54 (+3)
TABATA HIGH SCORE= 78 (+3)

I prefer 55# barbell for the SDHP, to me it feels more comparable to the resistance on the C2. Pull-ups and push-ups drop off rapidly and then last 3-4 rds I can hold steady at the lowest rep count.

Looking for guidance. I'm new to crossfit. I tried the wod today and to sum up the experience I'll say "I liked the way it hurt." Since I'm new to this, I'm looking for benchmarks and my weaknesses. My score was:

Sumo: 10
Squat (to floor): 6
Pull: 1 (5,4,2,2,2,1,1)
Push: 4 (15 max)
Sit: 5

All reps were high quality or not counted. I'm 31, 6ft, 175lbs, with a mostly endurance sport background. Like I said, I'm looking for benchmarks and weaknesses. This will probably be a workout I come back to once a month or so to gauge progress.

So I'm wondering . . .
Am I out of balance (one lousy pull up?!)?
If I am, should I concentrate on one area more than others, or will the crossfit wod's balance me out?
Is this a good wod to use as a measurement of progress?

I'd appreciate any guidance you can offer.
-Eric

After a couple of rest days, I’m trying to get back into the swing of things.
Warm-up:
10 C&J singles at 160#. 1 minute rest between lifts.

The high value of video was made apparent to me last weekend at the seminar. I saw some pretty ugly footage for some of my exercises. I’ve resolved to make my video camera my new friend and coach. I’ll be taping a lot of my workouts over the next several weeks.

I was pleased with improvement on the SDHP and disappointed with push-up form for this workout. For a change, I tried doing the squats ass to calves (started really falling apart around round 4). Scores were as follows:

SDHP – 14 (must . . keep . . head . . up)
Squats – 9
Pull-ups – 8
Push-ups - 15 (missed full extension on some reps, though. I'll have to cut back #s next time until form improves)
Sit-ups - 16

Bill - the grip for pull-ups is up to you. Some suggest working on whichever one you're weaker at.

Eric B - It's been pointed out that Crossfit WODs are great at finding weaknesses. It sounds like you're disappointed with your pull-ups. Practicing pull-ups during warm-up and not to failure is one good way of increasing numbers. Eventually a new weakness will reveal itself and you'll want to work on that. Check out the Crossfit Journal issue #13 for some great benchmark workouts.

Hope this helps.

sumo- 13 (with 2 20lb DB's)
squat- 15
pullups- 5
pushups- 10
situps- 13

total--56

looking at some of the p.t. studs who are posting in the 70's makes me feel like a wuss, but damn what motivation!

Started WOD a while ago, but have never posted. Chasing Jim H.
12
20
5
18
10
65 total
Ouch!! Pukie almost got me.

focused on pacing for a change.
low scores:
SDLHP = 14
squats = 19
pullups = 7
pushups = 15
situps = 15
total = 70
still have the shakes almost an hour later!

SDLHP=11
SQUAt=15
PULLUPS=4
PUSH UPS= 10
SIT UPS= 10

TOTAL= 50

Hated it.

Eric - there are regular benchmark workouts - they usually go by a girl's name. You can also gain a lot of learning by visiting the search function on the message board and by posting these types of questions there. More people will see them and answer.

SDLHP=10
SQUAT=10
PULLUPS=2
PUSHUPS=4
SITUPS=10

TOTAL=36

Puking in your high school weight room=priceless

SDlHP = 10
squat = 17 pr
pullup = 4 pr
pushup = 10 pr
situp = 11 pr

total = 52

Ok - all the 20 second sets were exact, but I had to count the 10 second rest periods (my watch doesn't have a feature that would allow me multiple timers). With that said, I am sure that I was resting more than 10 seconds, especially as time progressed.

Sumos 10
Squat 25*
Pull Up 8*
Push Up 20*
Sit Up 20*

*In retrospect, form was lacking on some of these sets, and 10 second rest had to have been longer.

I think next time I will I will reduce the number intervals and focus more on total form.

Thanks

Can coach Sommer's book be bought in advance.. i would but one right here, right now.

Tabat HELL! Awesome workout!
sdhp-18
squat-16
pullup-5
pushup-12
situp-12
---------
total-63

This one hurt bad.

sdhp-8
sq-10
pullups-3
pushups-10
situps-12
total 43

I think I could've paced myself a little better- I went all out at first. there was a huge difference between my 1st and 8th sets.

Felt real nauseous after this one.

Murph,
If you have a countdown timer on your watch, you can set it for 30 seconds (or about 28 to account for some restart time for each round). Start it, and after 10 sec, start the first round. When it beeps, stop, and immediately start the countdown again, starting the next round after 10 sec have elapsed.

Relentless workout.

My total was pretty weak, 34, and I'm fried. No where to go but up, I suppose.

Sumo's-10
Squat's-16
Pull ups-4
Push ups-10
Sit ups-14
total=54
Feel like I could have gotten more pull ups ;(
L8
Eric-SLC

Question?
What is the probability that my registration form to join the discussion forum will be accepted?
Please E-mail me with answers, I am excited to participate.
L8
Eric-SLC

sdhp-13
squats-20
pull-ups-6
push-ups-12
sit-ups-10
total=61

lowest; Total
9; 74.5
12.5; 107.5
1; 31.5
2; 52
8.5; 84.5

I had to post my totals as well, as I felt my lowest did not do me justice.. haha I am thoroughly humbled..

SDHP - 11
Squats - 15
Pullups - 3
Pushups - 6
Situps - 11

46 total

10+15+4+10+15 =54
Thought I had 6 pullups in the bag, but last two sets I died. Barely made 10 pushups. Could have done more SDHPs but the plates kept hitting my elbows (cheap weight set).

Man, did I judge a book by its cover on this WOD! This was intense (for me at least). Sorry, but I aborted my count due to trying to remember how many sets I'd done. But nonetheless I'm sure it'd have been at the very top of the 'weak sister' list. The sumo deadlift/high-pull really got the forearms buring. Right on, Crossfit! Good job with today's workout.

Warmed up with several sets with the 35# clubbell, then
SDHP: 12
SQ: 19
Pullup: 8
Pushup: 14
Situp: 18
Total: 71
All PRs.

Finished up with a bunch of work with the 10# clubs.

Sumos 10
Squats 12
Pullups 2
Pushups 5
Abmat Situps 8
37

My first ever WOD after finally getting rid of the cast I've had on my leg for the last 3 months. I will always be proud that, although my score sucks, my total time for this was as fast as the very best of you (and will ignore the fact that it was a fixed-time WOD). And I look forward to the day that "Tabata Pullups" doesn't seem like an oxymoron!

24 minutes of hell. I was definitely not recovered from the last few days for this one.
Sumo-9
Squat-14
Pullup-2
Pushup-8
Situp-6
Total-39

Wife: 5+13+4+8+10 = 40 (did 4 sets on pullups)

71

SDHP - 11
Squats - 20 (I believe my previous best was 17)
Pullups - 8 (I was at 9 going into round 8...no kips, full extension)
Pushups - 15 (chest touching deck to full extension)
Situps - 17

I'm very disappointed that I blew a 9 on the pullups. Next time it's mine.

sumo 8
squat 10
pullup 1
pushup 3
situp 8
Total=30

I didn't have my barbell with me, so I improvised with 5 gal bucket of paint (not quite full). I stood on a pair of bricks to extend my ROM. I got to try out my new Seiko S052 interval stopwatch... good training aid for this workout.

Worked the the Marine Corps Martial Arts Program (MCMAP) today for 2 hours. Drills included Armed manipulations at various belt-skill levels. Finished with some combat-conditioning drills and RKB work. Finished with O-lifts at home in my garage.

Adal... looks like I'm chasing you! And I suspect the gap might widen. Glad you are posting, it'll keep me workin!

sumo 10
squat 19
pull 6 (pushed for 8,died)
push 9 (pushed for 12,died)
sits 10
TOTAL=54
No increase in numbers this time, but I pushed harder, and at 7,200'.

Low:
sumo 12
squats 17
pullups 4
pushups 20
situps 15
total 68

High:
sumo 15
squats 19
pullups 7
pushups 30
situps 17
total 88

pullups continue to be my weak link

Took a week of after APFT...300+ score...using a little extra running with WOD

CF is amazing!
Go Cards!!

SDLHP - 11
Squats - 19
Pullups - 6
Pushups - 11
Situps - 10
Total = 65

Had to do pretty strict pullups on my indoor setup - my #s died at the end. Dropped reps on pushups and situps right at the end, too. At least this one didn't leave me gasping for breath too badly!

SDHP-13
SQUATS-22 (arse to Dynamax)
PULL-UPS-10
PUSH-UPS-12
SIT-UPS-15
TOTAL-72

sdhp=13
Squat=19
PU=9
pushup=15
situps(unanchored)=15

71
A kick in the shelele.

11+21+5+18+15=70
Didn't have pull-up bar available so did BW lat pull-downs (actually seemed harder than pull-ups)
Also, used 2 x25lb dumbells for sumo deadlfit high pulls

SDHP 10
Squat 16
Pullup 8
Pushup 5 (Ugh!)
Situp 12
Total 41

Wife (in the spirit of intensity):
SDHP 9 (30#)
Squat 15 (forgot to rest 1 min before)
Pullup 7 (Asst)
Pushup 9 (Knees)
Situp 21 (Crunches)
Total 61

Thanks for a good WOD.

SDHP 10
Squat 17
Pullup 7
Pushup 7
Situp 15

Total: 51

HELLOOOOOO Pukie! I have felt like I was going to puke many times, but today I was finally overcome. At least I didn't have much in my stomach to heave.

SDHP 13
Squat 19
Pullup 4 (started at six, then five then barely 4)
Pushup 14 (had to really strain for form by the end)
Situp 16

Puke 3 (my form was terrible on these)

total 66 (not counting puke)

SDHP 12
Squat 18 PR
Pullup 6 PR (had 7 thru 7, only got to eye level on the 7th in the 8th)
Pushup 6 (had 7 thru 7, just could not get it on the 8th)
Situp 9
Total = 51
This kicked my ass. Nicole had put away the DBs and timer and wiped up the floor before I could stand up.

SDHP 13 (35# bar)
Squat 20
Pullup 4 (had five but lost it around round four)
Pushup 3 (went out too fast on these and couldn't hold it at all)
Situp 10

Total 51

sumo 7
squat 15
pullpup 9
pushup 7
situp 9
total 47

31

I didn't have a bar so I skipped the sumo.

squat 15
pullup 2
pushup 6
situp 8

I feel pretty good about this score since I completed a 10 mile(2500ft elevation) hike earlier today so my squats especially were down a little.

Pullups-3
pushups-12
squats-17
situp-8
sumo-12 (40 lb dumbells, not sure if I was doing them right)

score=51

sdhp - 10
squat - 8
pushup -7
pullup- 1
situp - 10

total 36

My first tabata anything... and I was humbled. Much more so than all the other WOD's humble me.
SDHP 9
Squat 11
Pullup 2
Pushup 5
Situp 8
Total 35

Yikes, that was rough. Pukie was banging on the front door for about a half hour afterwards... but he didn't find a way inside. Man, my squats suck.

SDHP 8 (10,10,10,9,8,9,9,8)
Squat 24 (24,24,25,25,26,24,24)
Pullup 5 (11,7,7,6,5,5,5,5)From set 3&4 did negs.
Pushup 7 (25,20,18,15,10,10,8,7)
Situp 20 (20,22,22,24,25,25,24,24)Did 3/4 crunch instead of full situps due to Lower back.
Score=64
Would assume score would be alittle lower if did full sit ups instead. Still great burn on this one all over.

46 total

9-Sumo DL High Pull 45-lb bar
13-squat (not good, but I'm sick)
4-pullup
7-push-up
13-sit-up (new pr)

SDLHP- 8
Squats- 12
Pull-up- 2
Push-up- 6
Sit-up- 10
Total: 38

Most rounds were pretty consistent in number of reps from start to finish. Only disappointment were pull-ups where I was shooting for 8-rounds of 4-reps. Got thru 1st six rounds and then was unable to make more than 2-reps, yuck.
Great WOD- arms, chest and shoulders were burning for 30-minutes after I staggered to the end.

whole body was shaking after this one!

didn't document my rep's/set, but it hurt!

A good one regardless.

12,15,5,7,13=52

SDHP:8
Squat:10
Push Ups:5
Sit Ups: 20
Didnt have a bar to do chins....
Total: 43

UGH!
Joe

First WOD in a few days due to flu. Finally talked myself out of bed for a few minutes to do this.
8
15
5 rings
11
13 kinda anchored under barbell

52 total.

-D.

deadlift 15
squat 25
pushup 9
pullup 4
situp 14
score 68

Sorry, had to do this one at home so no SDHP or pull up numbers, although I think I could have posted pretty good results if I had.
squat-15
sit up-12
push up-10
total: 37
I was on a mid range pace. Definitely a PR in the making.
Maybe I'll do the whole enchilada on the rest day.

sumo high pulls 8
tabata squats 19
pull ups 5
push ups 12
sit ups 9

total score 53

think i took a bit extra rest between intervals, so numbers may be a bit higher than had i stuck to strict 10-second rests.

44
sdhp 13 12 13 12 x5
squat 14x8
pull-up4x3 2x3 1x2 did no kips and boy it was hard! sick of pulling the bars out of the wall!
pushups 11x2 10 7x5
situps 10x8

39
Sumo 7
Squat 12
pull up 3 (last ones killin me)
push up 10
sit up 7

tabata
sdlhp=15squat=20pullup=7pushup=15situp=15
total=73
last total was 66. happy with improvement

sdhp 9
squats 19
ring pullups 3
pushups 8
sit ups 9
total 48

i probably could have squeeked out 1 or 2 more sdhp, but i really hit a wall half way into the ring pullups. sit ups where on a bench with kettlebell handles as foot brace.

Missed 2 days. Did this one in the basement Sunday night with the kids timing me. No BB, so loaded up an old duffle 'till it felt heavy. 5k run Monday.

SDDP (Sumo Deadlift Duffle Pulls) = 7
Squats = 17
Pullups = 4
Pushups = 10
Situps = 7
Total = 45

sumodeadlift high pull 11
hindu squats 16
pullups 10
pushups 12
situps towel 16
score= 65

11
18
5
13
12
59

61
Should have paced myself. Did WAY TOO MUCH in the first few rounds of each exercise. I think total reps would be a good measurement.

SDHP 12
Squat 23
Pull-up 7
Push-up 10
Sit-up 10
----------
Total 62

Much, much more respectable than previous efforts

First time ever doing any tabatas..

Tabata Sumo DL High Pull, 45 pound barbell (20,13,12,12,11,9,8,8 )
Rest 1 minute
Tabata Squat (20,18,16,13,13,11,10,14)
Rest 1 minute
Tabata Pull-up(5,2--terminated)
Rest 1 minute
Tabata Push-up (10,5,4,2--teminated)
Rest 1 minute
Tabata Sit-up (9,8,8,8,7,6,6,7)

Score= 8+10+0+0+6= 24
Time= ~20:00

I have a few questions regarding this workout; I'll post a new thread.

SDHP 12.5 DB 8
squat 10
pullup (asst) 3 ouch!
pushup (sissified on knee) 5 darn
situp 5
total 31

SDHP 12.5 DB 8
squat 10
pullup (asst) 3 ouch!
pushup (sissified on knee) 5 darn
situp 5
total 31

I finally did this one today; I've been too busy lately.

sdhp: 12
squat: 15
pull-up: 2 (yikes!)
push-up: 4 (ditto)
sit-up: 9

I had to lie on the floor for several minutes afterwards to keep from throwing up.

Oh yeah, total: 42