Coach/Lauren...

I'm really looking forward to CF Live tomorrow night, and I had a question about it. Is there a video component to the show, or is it strictly audio?

Also...will there be an "archive" of shows? I'm kind of a wuss, typically I'm asleep by 9:30-10:00 Central, and will likely not be able to catch many of the shows live.

Thanks,
Matt

Isn't this "Tabata This"?

No, Beth, this is "Tabata Something Else".

Robb, The Performance Menu looks great!

What kind of timing device is everyone using? A watch or stopwatch ? My gym just has a regular wall clock where I can not see it when training. Thanks, Bill

Bill...Timex makes a model of the Ironman series that has an interval timer. It works perfectly for this type of WOD.

Beautiful pic if Cill. What a swan.

Thanks Matt

I better pick one up.

I made an audio CD with my computer were I sat with a stop watch and called out "go" and "rest". I then uploaded it onto my MP3 player. It works great. I also made one for fight gone bad

treetrunks.....
Thats a great idea. I could do the same and load it onto my iPod Mini

Thanks Seth!
Robb

I just started the crossfit workout with a friend and love it but I dont get this one is it 8 rounds of pull ups then a break or is it something else please help

Holy Ka-rap! Tabata of Death! One hundred thousand more to die!

Gotta love it. I'm saving this one for work.

It's this WOD even possible! If it is I'm sure we'll all meet pukie a couple of times.

Pull-up 7-5-5-3-3-3-3-3=32 (last 15 negatives)
Push-up 13-17-10-9-8-8-10-9=84
Sit-up 11-13-12-12-11-12-12-11=94
Suats 13-14-14-15-14-14-15-15=114
Total=324

Smoker!

Noah,

It's 8 intervals, each interval is as many reps as you can crank out in 20 seconds, followed by a 10 second rest, then repeat.

When you finish the 8 intervals of pull ups, you rest for the normal 10 seconds then go right into your first 20 second interval of push ups, rest for 10 seconds, then repeat. For 8 intervals. Rest for 10 seconds and then begin your 8 intervals of sit ups, as many as you can do in 20 seconds, rest for 10 seconds. Then begin your 8 intervals of squats. There is no longer rest period between exercises.

treetrunks,

Great idea with the CD to time the intervals!

Robb,

Strong work with the performance menu. I can't wait for future issues!

we have been doing this with recruits for a few months now. HAve a CD with the splits and rests. Nice to have a name for it. TABATA something it is.

Matt G., not to nay-say but when the word "wuss" is mentioned I rarely associate it with you.

-D.

Robb, like the issue alot. Clean layout and good ideas. I'm a subscriber.

Pull-ups: 12,10,6,5,3,3,3,2=44
Push-ups: 20,17,13,13,14,13,11,11=112
Sit-ups: 16,16,14,14,14,14,13,15=116
Squats: 17,18,19,18,19,18,19,20=148
Total=420

Great idea about the CD, treetrunks. I went the old-fashioned way: my wife was kind enough to time me and write down the reps.

Pullups: 10, 8, 6, 5, 6, 6, 6, 6 (Had to throw some jumping pullups in to keep working for the whole 20-seconds, but my pullup bar is 8ft tall and I'm 5'11'' so jumping to it ain't easy!)

Pushups: 12, 8, 8, 7, 5, 6, 4, 5

Situps: 11, 12, 11, 11, 13, 12, 12, 12

Squats: 17, 15, 14, 15, 12, 12, 15, 15

Total: 317 reps-- Great workout!

Pullups: 12/8/7/4/5/4/5/3=48
Pushups: 22/17/15/10/10/10/10/10=104
Situps: 11/10/10/10/10/10/10/10=81
Squat: 19/17/19/19/20/20/20/20=154

Total: 387

1 day behind
crossfit wu x 3
hsc
3 x 111
3 x 131
3 x 151
fs
3 x 225
3 x 265
3 x 295
sj
3 x 225
3 x 255
3 x 255

Robb,

That's very good work. It was all good, but I especially look forward to printing out and reading more carefully the interview with Devany.

16 minutes of everything
98...157...127...120...total ...502

As Rx'd
Pull 13,12,10,10,9,8,7,7
push 20,17,15,15,15,10,11,11
sit 12,12,12,11,10,9,12,12
squat 18,18,18,18,23,22,23,24
Total 444

Thanks everybody. We are pretty excited about all of this. We have the next issue just about ready and will be releasing subsequent issues on the 15th of each month. Hopefully this will make the month feel a little less lonely between CFJ issues!
Robb

pull-ups: 8,6,4,3, switched to machine: 6,5,4,4
push-ups: 20,15,12,10,8,6,7,7
situps: 15,17,13,11,12,12,11,14
squats: 17,15,15,16,18,20,22,23

Whew!!

pull-ups 8-5-5-3-4-4-4-4=37
push-ups 16-10-10-8-8-8-6-8=74
sit ups 14-14-13-12-13-13-12-14=105
squats 17-20-20-20-20-20-20-21=158

Grand total of: 374

I can't wait to do this one again!!

My legs are still cooked from hiking "Fantasy Ridge" on Friday. But the the view from the top down into ALTA and da'Bird is worth every boot pack step. Oh yah the ride down into Silverfork wasn't so bad either.

L8
Eric-SLC

I just kept count as I followed the clock and did the work. I need that 10 seconds to rest. How do you guys watch the clock and jot down each set.

Pullups: 53
Pushups: 110
Situps: 85
Squats: 180

Total: 428

Rest 4 minutes

5 minutes of double unders. 30 seconds on. 30 seconds off.

Pull - 11-7-5-3-3-2-2-2
Push - 19-18-12-11-6-5-5-5
Sit - 12-11-11-11-10-11-11-10
Squat - 15-15-16-16-16-15-16-17
----326

5/5/5/5/5/5/5/4 pullups=39
8/7/7/7/7/7/7/7 pushupe=56
9/8/8/8/8/8/8/8 situps=65
16/16/16/16/16/16/16/16 squats=128

Total is 288.

I didn't read the instructions carefully. I used a normal strategy of only doing what I thought I could finish with, as the extra reps normally don't matter, and can mess you up on the back sets. This isn't too far off my max, though. I definitely did pace myself. I've found with these Tabatas, if I make it hurt too bad, I want to avoid them the next time. Doing something decently is better than doing nothing superlatively.

pull-ups 8-6-5-5-4-4-4-4 (assisted)
push-ups 13-12-10-9-8-8-8-9 (bent knee, chest to ground)
sit-ups 16-17-16-15-16-15-15-14
squats 13-13-12-11-12-11-12-13
total=338

Pull-ups: 11 10 5 5 4 3 5 4
Pushups: 22 20 17 14 10 10 12 11
Situps: 11 11 11 10 9 10 8 9
Squats: 15 15 14 14 13 12 13 14
Total: 352

Pullups and pushups were so tough, I felt like I was barely moving. Must be because I did this in the morning, usually work out in the pm.

Pullups - 42
Push ups - 64
Squats - 117
Situps - 96

Total = 319

Chins: 10, 5, 1, 1, 1, 1, 2, 2 = 23
Pushups: 19, 9, 6, 4, 4, 6, 4, 5 = 57
Situps: 11, 12, 12, 11, 9, 8, 9, 9 = 81
Squats: 14, 11, 12, 10, 11, 11, 14, 15 = 98

Total = 259
BW = 200#

What a workout, tons of fun and you all smoked me. But I'll get better, just you wait and see.

Pullups - 48
Pushups - 72
Situps - 91
Squats - 99

Total: 310

Hey all, I've been crossfitting for about 4 months now, but this is my first time posting results (I'm bored and at home for the first time in awhile). Anyways...

Pullups (kipping): 20,13,8,8,7,8,6,7 = 77
Pushups: 25,22,21,20,20,20,19,15 = 162
Situps: 22,20,20,20,20,21,20,20 = 163
Squats: 20,18,18,17,16,15,15,16 = 135

Total = 537

This was a complete smoker for me, spent about five minutes making sweat angels afterwards. I missed a week to sickness, and this was the first workout for which I felt 100 percent. Thanks to Crossfit for smoking me daily!

Pull ups: 75
Push ups: 120
Sit ups: 109
Squats: 155

Chocolate milk only just stayed down after this one.

Oh yeah, total: 459
Still a little disorientated:)

1)pullups 8-6-7-7-7-7-6-6
2)pushups 11-8-7-6-5-5-5-3 (smacked headfirst into the "wall")
3)situps 9-8-8-8-7-7-7-7
4)squats 12-12-12-12-12-12-12-12

total-261

75, 108, 68, 140

Total 391

Not all reps of Pull-ups and Push-ups honest if I'm honest!

Nearly met pukie...

Oh yeah, I'm off out now so won't be doing any extra work today. Bad me.

Totaled 453-
Lost some reps due to having to use the frame of a machine to do pull-ups when a gymn rat wanted to "work in". Didn't push myself hard enough on the squats cuz I finished with highest rep total on last set.

Pull-ups: 15-10-9-6-7-6-6-6 (65)
Push-ups: 15-15-15-12-12-12-10-10 (101)
Sit-ups: 12-15-15-16-15-13-13-13 (112)
squats: 17-18-18-18-18-18-18-19 (144)

Total: 422

Loved this one!

My wife and I skiped the squats 'cause we've worked legs for the past 3 days and we're still very sore.

My WOD:
Pull-ups= 10/5/5/5/5/5/5/5= 45
Push-ups= 21/10/10/6/6/6/7/6= 72
Sit-ups= 10/11/10/7/7/7/10/10= 72

Total=189

My wife's WOD:
Body rows= 13/10/6/7= 36
Modified push-ups= 12/10/9/8= 39
Sit-ups= 12/10/10/7= 39

Total= 114

Shouldn't this be "Tabata EVERYTHING?!"

For the stopwatch problem, I set my timer for 28 seconds. I start it and when it hits 20, I do the first set. Then I reset it and start the second set at 20. Setting it for 28 seconds allots for the time it takes to reset the watch (otherwise, it would set for 30). I believe it was RENE who suggested this a while ago.

Thanks!

Murph

pull ups 12,6,5,4,3,3,3,4 = 40
press ups 25,15,12,10,9,8,6,9 = 94
sit ups 15,12,11,11,11,10,12,13 = 95
squats 23,23,22,24,22,24,25,27 = 190

total = 419

actually fell to the floor after the last set of squats.

Great workout!
PU- 13,7,5,5,5,4,4,3=46
Push- 22,13,12,10,10,8,9,9=93
SU- 13,11,11,11,10,10,9,9=84
Sq- 18,16,15,15,14,14,14,14=120

Total=343

Pullups-41 dead hang
Pushups-93
Situps- 96 feet secure
Squats- 178 90 to chair
Total = 408
Used interval timer on Ironman. Works great!

Sandy:
Pull ups: 65 (last 5 sets assisted)
Push ups: 125 (don't think I went low enough)
Sit ups: 96
Squats: 118

Darlene:
Pull ups: 34 (all sets assisted)
Push ups: 117
Sit ups: 94
Squats: 152

This workout was exceptionally brutal....

Pullups: 7,7,5,6,5,4,6,5 = 45
Pushups: 13,9,10,8,9,9,8,7 = 73
Situps (straight legs, slant board) 11,12,11,12,10,10,12,10 = 87
Squats: 15,15,15,15,15,15,15,20 = 125
Total: 330

Pull-ups: 10, 15, 10, 10, 10, 9, 8, 7 = 79
Push-ups: 21, 20, 15, 15, 15, 15, 15, 15 = 131
Sit-ups: 10, 12, 12, 11, 12, 13, 13, 13= 96
Squats: 19, 19, 18, 19, 19, 18, 20, 20= 152
Total: 458

holy crap, it burns it burns. Burned out on the pullups and pushups (the pullups turned into pathetic little kipping motions while trying to keep myself going for the 20 secs)the situps and squats went well though. guess I know what I need to work on.

This was a fun one.
Pulls 8/5/6/6/4/4/4/4 = 41
Push-ups 12/10/8/9/7/7/7/7 = 67
Sit-ups 7/8/7/7/6/6/6/5 = 52
Squats 10/13/16/15/13/15/12/15 = 109
Total: 269

I desperately need to get better at BW exercises.

Pullups: 12, 8, 7, 3, 4, 3, 2, 3 = 42
Pushups: 25, 21, 14, 8, 8, 7, 7, 7 = 97
Situps: 17, 17, 18, 16, 15, 14, 12, 12 = 121
Squats: 18, 17, 19, 16, 13, 12, 13, 12 = 120
Total: 380

pullups: 8-6-5-4-3-4-3-4 = 37
pushups: 15-12-10-7-6-5-5-5 = 65
situps: 11-11-10-8-8-8-8-8 = 72
squats: 15-12-12-11-11-11-11-11 = 94

total = 268
bw = 215

great workout!

Pull-ups: 12-8-4-5-5-4-4-3 = 45
Push-ups: 19-14-10-10-10-10-10-9 = 92
Sit-ups: 14-15-15-15-15-15-15-15 = 119
Squats: 21-22-22-22-22-22-22-22 = 175
Total = 431

...does not follow instructions...
done "tabata this" style with the rest in between exercises.
AND, skipped the squats. my meaningless scores:
pullups: 17,15,13,10,8,8,8,10 = 89 (kip)
pushups: 23,18,14,12,11,11,7,7 = 103
situps: 17,17,17,17,15,15,15,15 = 128

pull-ups - 10,6,5,4,4,5,4,4 = 42
push-ups - 14,10,11,5,7,7,6,7 = 67
sit-ups - 13,13,13,12,12,12,12,12 = 99
squats - 14,14,14,15,15,14,14,15 = 115
total = 323

pull ups: 8-8-8-8-6-5-4-4=51
push ups: 10-10-10-9-8-8-6-6=67
sit ups: 10-12-12-11-10-9-9-10=83
squats: 15-16-17-17-17-16-16-17=131

total reps: 332

ouch baby........very ouch.

BW 200

HSC
155x3
205x3
225x3

Front Squat
225x3
275x3
305x2*
305x2

Split Jerks
205x3
215x3
225x3

Busy on Saturday with Wrestling . So I moved it to today.

*Some stranger opened the door to my place right at the bottom of rep 2. Freaked me out since I wasn't expecting company on a Sunday. Racked it and went back for a couple of extras. Could not handle a triple the 4th set.

RUTMAN

pullups 8/6/3/2/2/3/2/2 = 28
pushups 20/14/7/9/6/7/7/7 = 77
situps 11/11/11/10/10/10/10/10 = 83
squats 20/20/20/20/20/20/20/20 = 160
total 348

total 466
Jeff
total 299
Linda
total 395
Capt.

Me and Joe did this today. Usually I beat him on strength plus chipper type workouts and he beats me on endurance and running workouts. Not today.

Joe
pullups 15/12/7/7/7/7/8/7 = 70
pushups 25/25/20/19/21/20/15/14 = 159
situps 17/16/15/14/15/14/15/14 = 120
squats 18/22/21/21/21/21/22/23 = 166
total 515

Original John P
pullups 10/10/8/10/9/8/8/8 = 71
pushups 19/15/15/15/15/15/15/15 = 124
situps 12/14/13/11/10/11/16/10 = 97
squats 13/15/16/15/15/18/20/22 = 134
total 426

Pull:10-10-10-10-8-7-6-6=67
Push:13-13-13-12-12-10-10-12=95
Sit:16-18-18-17-17-17-17-17=137
Sq:19-19-18-18-17-18-18-19=146
Total=445

Sorry, this weekend turned into the "lost weekend" of birthdays. Who knew daughters had to celebrate once with the family, then once with the friends?? Sheesh!
Tomorrow will be the clean-squat-jerk work; then on to "The Tabata Strikes Back" of "Revenge of Dr. Tabata."

Robb,
Nice work on the Menu!! I'll have to save some pennies and subscribe. Very nice layout and content!

Pull Ups - 69
Push Ups - 123
Sit Ups - 107
Squats - 181

Total: 480

Pull-up: 15/10/5/4/4/4/3/5: 50
Push-up: 23/18/10/9/9/8/9/7: 98
Sit-up: 11/11/11/11/10/11/13/14: 92
Squat: 19/19/18/16/18/16/16/16: 138
Total: 378

Pullups 6, 6, 6, 5, 5, 5, 4, 3 = 40
Pushups 15, 10, 10, 10, 10, 9, 7, 8 = 79
Situps 8, 7, 7, 7, 7, 6, 6, 6 = 54
Squats 15, 16, 17, 15, 15, 15, 15, 15 = 123

Total = 296

that was a great workout! harder and faster next time!

After a marathon day of shoveling manure, shoveling shavings and shoveling snow I was finally able to do the WOD...

USMC no kip/throat touching bar pullups - 11,9,6,4,5,4,4,4 = 47
Chest to deck pushups - 20,16,10,12,11,10,10,11 =98
Anchored shoulders touching deck situps - 14,15,15,14,14,14,14,14 = 114
Squats to 11" block, full hip extension and knee lockout - 22,21,23,22,22,21,23,24 = 179

USMC pullups because that's what I have to do per the rules for the multi-event meet at Crossfit Racine this Saturday. The first round felt great, the second good and from the third round on it wasn't much fun anymore. Same with the pushups. Thankfully, my situps stayed about the same.

Hard as I tried, the best I could manage on the squats was a single round of 24. Annie - your record of 27 reps is safe from me!

Lower back was spasming when trying OH squats; decided overhead bottom position holds would be useful and not get me killed. 45/55/65/75 each for two 10 second holds. While my traps and shoulders going crazy holding the position, I was able to relax my legs super deep in the hole with no trouble. Did not dump the weights or ever feel off balance and in trouble.

Double 15# clubbell swipes for 5 minutes, resting clubs at shoulder park as needed. 60 reps total. The muscles at the base of my thumbs are completely trashed.

Steve - 298 total
pullups: 9/6/4/3/3/3/3/3
pushups: 18/14/8/8/7/6/7/7
situps: 12/12/12/12/12/12/10/8
squats: 13/13/14/12/12/12/11/12
Leanne - 261 total
pullups: 5/3/3/3/1/4/4/5 (last 3 are negatives)
pushups: 8/9/9/8/6/8/8/8
situps: 8/8/8/8/9/9/9/10
squats: 12/11/12/12/13/13/13/14

Recovery from past workouts is proving a major factor.

Started w/ yesterday's WOD.

HSC 135x3x3
FS 135x3 155x3 185x3
SJ 135x2 105x5 for form 135x3x2

Then todays:

Pull 10 6 5 4 2 3 3 3
Push 12 10 10 5 5 4 3 3
Sit 10 10 10 10 10 10 7 5
Squat 18 18 18 18 18 18 18 18

299 total

pullups: 10,8,8,8,6,6,6,6 = 58
pushups: 10,10,11,10,10,10,9,10 = 80
situps: 11,10,10,9,8,8,8,9 = 73
squatups: 16,16,15,15,15,15,15,17 = 124

total= 335

So much better than a self-imposed "Tabata This" from just a few weeks ago.

Mike Donnelly

Pullups: 18-16-12-10-10-10-10-10 = 96
Pushups: 22-19-17-15-14-13-13-14 = 127
Situps: 18-19-17-18-18-17-18-18 = 143
Squats: 22-22-23-23-23-24-22-23 = 182
Total: 548

WOD was #4 today (what can I say...I was bored). Briefly...
#1: 2 mile swim (~47min.)
#2: Calisthenics (100 ring pullups, 150 pushups, 300 abs)
#3: Upper body weightlifting session

I will now eat a large quantity of salmon and tune in to The Master on CrossFit Live.

pull ups: 6/6/4/5/6/6/5/7 Jumped negatives - arms too tired from yesterday!
push ups: 10/10/7/11/9/8/7/6 Knees. Too much pressure!
squats: 16/15/15/14/14/15/15/15 squats no excuses
situps: 8/13/12/12/11/10/10/10 situps
Lost a minute futzing wih clock.

Total 318

Just wanted to say quickly...

Y'all are awesome. I've really nailed a couple of the recent WODs (I think) and it's largely because I always feel "pushed" by my fellow CF'ers. You guys and gals drive me forward...and I thank you for it.

And as always...huge thanks to Coach, Lauren and the CF Staff for providing the forum for all of this. There's no way to really express my full gratitude.

Great, I get to post after Matt G.

Warm-up:
C&J, ten singles, 165#, 1 minute rests.

Pull-ups 16 14 12 10 9 9 9 8 = 87
Push-ups 19 14 13 9 10 10 9 10 = 94
Sit-ups 18 18 16 16 16 16 15 15 = 130
Sqauts 21 18 20 19 17 17 17 16 15 = 160
Total - 471

BGlass
Pull 12+8+7+5+5+5+6+5=53
Push 23+16+10+10+10+8+7+7=91
SitU 15+15+15+15+14+14+12+15=115
Squt 15+23+25+24+25+25+25+26=188

Total = 447

LGlass
Pull 11+8+5+4+5+4+3+2=42
Push 10+13+10+8+7+6+4+4=62 (knee push ups)
SitU 8+8+8+8+7+7+7+6=59
Squt 13+14+14+14+15+13+13+14=110

Total = 273

.....it has been some time since visiting Crossfit....a variation of today's WOD....

......do enjoy pressing those buttons....many thanks for the fun...

Pullups: 12-12-12-12-12-10-10-10 = 90
Pushups: 20-20-20-20-20-20-20-20 = 160
Squats: 15-15-15-15-15-15-15-15 = 120
Dips: 20-20-20-20-20-20-20-18 = 158

Total: 528

.....food for thought.....don't know the author.....and it's certainly not gender specific....."The athlete becomes more and more as he has less and less. He is obsessed with all he can be. And in the course of this becoming he has already died the little deaths. He has learned to accept the inevitable. He has even taught himself what death will be like when it comes."

654 as Rxd
I had the wife count the reps and keep the time and I'm suspicous that she may have "inadvertantly" threw in a couple of extra sets. She swears she didn't, but I did forget Vday this year so who knows what evil was lurking in her heart. It's been over three hours since completion and I still feel like I was run over by a truck.
Coach, apologize for not being able to get back in touch, I'll shoot you an email let you know the latest happenings.

333
Pull: (DH)14/8/5 (9/11/11/13/13)
Push: 14/11/8/5 (7/6/6/6)
Sit: 10/11/10/10/10/8/8/9
Squat (B2B): 17/16/15/13/13/12/11/13

Parentheses indicate jumping pull-ups or knee push-ups as appropriate. I had to resort to jumping pull-ups because my home bar doesn't allow for a kip and to knee push-ups just to keep the intensity up. I did B2B squats mostly to punish myself for "wussing" on the push-ups.

Wife - 301
Pull (jumping): 10/10/7/7/7/7/7/7=62
Push (knees): 9/9/8/5/5/5/5/5=51
Sit: 15/12/10/10/9/9/7/8=80
Squat: 16/14/13/13/13/13/13/13=108

Pull-ups 14-10-7-4-6-4-7-4 = 56
Push-ups 26-22-11-11-10-10-10-9 = 109
Sit-ups 18-17-16-14-13-10-10-10 = 108
Squats 19-20-17-15-15-16-15-16 = 133

Total = 406!

I beat 400!! YES!!! I didn't think I would score that high.

Pullups - sets of 6
Pushups - sets of 10
Situps - sets of 16
Just two sets of squats.

Skied all day, realized the legs were already wore out. Did runs with just one ski on at a time. That really fried my quads.

429 total broken down like this:

pullups: 12/9/8/7/6/5/5/4 (major kipping...it was fun)
pushups: 20/20/20/16/16/12/14/17
situps: 17/19/18/16/17/14/14/12 (lightly anchored w/ 15lb db)
squats: 16/16/14/14/13/13/12/13 (getting better but WEAK)

and i thought i did so good...you guys and gals are awesome. i need to work on my squats.

Pull-ups: 11, 10, 7, 6, 4, 5, 3, 4= 50
Push-ups: 19, 19, 14, 11, 9, 9, 9, 7= 97
Sit-ups: 13, 13, 13, 12, 12, 12, 12, 12= 99
Squats: 16, 16, 16, 15, 15, 16, 16, 17= 127
373 Total

That was a pretty long 16 minutes. I'm traveling all next week and I'm a little beat down, so I'm going to skip tomorrow's workout and sit out the next three-day cycle. "Active rest."

Oly platform is open for business in the garage.
Thanks to Coach Burgener for the help.

C&J 225, 10 singles
Performed a bunch of different lifts/different weights above the ground however I felt.

pullups 9 9 9 9 8 8 8 7
pushups 15 15 10 10 10 10 9 8
squats 23 22 22 22 22 21 21 20
situps 15 15 15 15 15 15 15 15
=444 total reps

Pull-ups 8 7 5 5 5 5 5 4 = 44 (assisted pushing off from bench)
Push-ups 16 15 11 8 8 6 6 7 = 77
Sit-ups 8 8 8 7 7 7 7 7 = 59
Squats: 17 17 17 18 18 16 17 18 = 138

Total = 318

Tim

Ok so the day before the Santa Cruz CrossFit seminar I got some personal training from Lani and Michael. Today I did some of my homework.

Deadlift form practice:
36lb x 5 (warmup set w/kb)
65lb x 5
65lb x 5
88lb x 5
114lb x 5
Made sure to use a good happy arched back the whole time, eyes up, weight on the heels ect. Did some sets touch and go, some sets dropping the bar. And yes Lani, I dropped it from the high hang position (never rounded my back!) =)

Next 'cause Michael says "my wrists aren't buff enough" handstand and wrist stuff.

Handstand: 1 minute. Facing away from the wall, looking around, trying to walk side to side a little.
Handstand: 1 minute. Facing twords the wall, walking around pretty easily.
Practicing handstands into sommersaults: 2 minutes.

One knuckle support (wrist exercise) 30 seconds
Wrist Pushups from the Colorado seminar- against the wall - Not ready for on the floor yet!

Don't have P-Bars to do the P-bar hops on, so I subbed bottoms up kettlebell cleans (cleaning the bell to an upside down position squeezing the handle really hard to support it upside down) with 36lb kettlebell. Tried to do like reverse kb hops with the bottoms up bell. 1 minute each hand of repeating clean/support/hop/support.

Bonus did 5+5 with my Captains of Crush Sport.

Wrist stretches

Pullups:6,3,2,2,2,2,3,2
push ups:20,20,15,10,10,10,10,10
Situps:14,10,10,10,9,9,8,8
Squats:18,18,18,17,15,13,15,15

Total:334

I'm listening to Crossfit Live right now. It's like the message board come to life! Dave Young totally has the FM radio voice. Good stuff. I missed the first hour or so, but hopefully for the only acceptable reason -- I was busy doing/recovering from the WOD.

Pull: 10, 8, 5, 5, 4, 4, 4, 4 = 44
Push: 20, 18, 17, 11, 10, 6, 6, 6 = 94
Sit: 16, 16, 14, 13, 12, 11, 9, 8 = 99
Squat: 18, 19, 18, 18, 18, 18, 18, 20 = 147

total: 384

I wanted over 400 bad, but I pushed as hard as I could, so no regrets. I had a late visit from little baby pukie (a bit of retching about 15 min post WOD). Thanks for the smoker, Crossfit. Whew!

Pull ups: 14/6/4/3/3/3/3/2
Push ups: 20/20/11/10/7/5/6/4
Sit ups : 17/7/10/10/10/10/10/10
Squats : 19/18/20/16/16/16/18/20

TOTAL: 348

I was feeling pretty good about my numbers until I saw you CF'ers with numbers dwarfing mine... There is a name that comes to mind for you over 500 folks:

Gnardogs.

Me (Gnarpup I hope)= 427 (give or take about 10 at my best calculation- going from memory immediately after workout completion).

-D.

Ack. Thought we were doing Tabata scoring. Tabata score was 35 (4pullups,8pushups,10situps,13squats). Total reps was probably 285 or so. Would have done things totally different if I'd known it wasn't Tabata scoring, as I like to pace myself on it to maximize score.

Oh well, next time I'll read closer. Regardless, my squat numbers still suck.

Pull ups: 63
Push ups: 83
Sit ups: 130
Squats: 110

Total: 386

One of the longer 16 minutes I have seen. heh...

pullups: 8,7,5,5,6,4,5,4 = 44
pushups: 20,20,22,15,14,12,12,12 = 127
situps: 15,12,13,14,14,12,13,13 = 105
squats: 20,22,19,20,19,20,19, 21 = 160

total: 436

PU- 17 13 10 5 5 5 3 3=61
Pushups- 19 10 6 6 5 6 5 6=63
Situps- 19 12 15 12 12 9 10 10=89
Squats- 17 18 14 13 11 12 10 10=95
Total- 308
-Brandt

jump rope 5 minutes

32 minutes of fun =277

I mean 16 minutes..

missed cf live

pullups 35
pushups 112
situps 95
squats 131

Total 373

Pull: 14-8-5-4-3-4-3-3 (sum = 44)
Push: 28-27-16-17-16-10-9-14(sum = 137)
Sit-up: 13-14-13-8-13-15-19-18 (sum = 113)
Squat: 17-16-12-13-12-12-13-15 (sum = 110)

Grand total = 404
Can't believe how crappy the pull-ups were...something to work on...

342

Day late, but here ya go:
Pullups 8,8,8,8,8,6,7,7=60
Pushups 13,11,9,7,6,6,7,6=65
Situps 9,9,9,8,8,8,8,8=67
Squats 16,16,16,16,17,17,17,19=134
Total = 326

Finished with 4.6 miles at marathon pace.

Whew, real fun one today. Figured I'd want to get a good workout in before ROTC PT (much as I like what I've seen of the USAF, they really do need to work on the whole exercise thing), so did this an hour before. Pulls were not honest after the 3rd interval, and push-ups were painful half in as well.

Couldn't keep count of my individual reps/interval, but total score was 356. I was shooting for 330 (as my wild out-of-the-blue guess), so I figured I did well.

I was a day late, but here it is:
Pullups 13+10+7+5+5+5+4+4=53
Pushups 19+15+11+14+10+12+12+12=102
Situps 8+9+10+10+10+10+9+9=75
Squats 20+18+17+16+17+18+16+15=137
Total = 367

Pullups 11-7-5-4-4-4-4-4=43
Pushups 17-18-13-17-20-19-20-17=141
Situps 13-13-13-11-10-10-10-10=90
Squats 20-20-19-19-20-20-20-21=159

Grand Total of 433

pull-ups 15/15/8/8/5/7/6/6=70
push-ups 17/12/7/8/7/7/7/7=72
sit-ups 12/12/11/9/10/9/8/9=80
squats 18/17/16/16/16/17/16/19=135

total=177

correction total=377

Christina and I did Thursday's WOD:

3x
run 800m
75 squats
50 situps

in 30:22, going her pace. Good workout.

Late to the party, but fun while I'm here!
Did this after the HSC, front squat, split jerk WOD. Made for a fun hour in the gym!!
pu's 8/6/5/5/5/5/5/5= 44
push up 12/10/10/8/8/8/8/8 =72
sit ups 12/12/12/10/10/10/10/12 =88
squats 10/10/10/10/10/10/10/10 =80
Total: 284
Wanted to break 300, but pu's were a limiting factor. Squats at the end are a b!@#h!! My normal Tabata squat score is about 15. Oh well, pacing proved to be limiting here. I can only hope to be half of a Matt G.!!! Seriously!

Back from a week of 'other things' (getting engaged, working out of town, going to wedding expos. . .) Actually this has been my first week completely off since starting last july.

and boy could I tell.

PU 7,7,7,7,7,7,7,6 = 55
pu 15,15,15,16,16,16,16,16 = 141
SU 17,17,17,17,17,17,17,17 = 136
Sq 19,19,19,18,19,15,16,18 = 143

Total = 475

I feel like I could have broken 500 if I hadn't have taken the week (and couple days) off - But it is good to be back, and I have a lot of reading to do on the message boards.

Pull-ups: 9,5,4,3,4,4,4,4=37
Push-ups: 15,12,10,8,8,8,7,7=75
Sit-ups: 14,14,12,12,11,10,11,12=96
Squats: 16,16,16,15,16,16,16,16=127
Total=335

Pull-ups: rounds 1-4 strict form, rounds 5-8 w/ kip

Total: 303

Pull-ups unassisted until 3rd interval, then started doing jump pull-ups. All other exercises as rx'd, broken sets.

With pull ups not being a strong point I decided to pace it by picking a number that I knew I could do, but changed my mine later until after the first interval when I felt myself go crap.

pull- 50
push up- 115
Sit up- 122
Squats- 133
-------------
Total- 420

I'm hurt, not injured so I'll be back tomorrow. Usually after the first two intervals I started to concentrate on a steady rep number or in other words the most I knew I could muster on each remaining interval on each exercise.

368 - i forgot the situps - everything broken, including my ego

Thanks!

Murph

Guesstimate on my numbers:

Total for all rounds
Pullups 33
Pushups 104
Situps 112
Squats 106

Total score 355

PULL-UPS = 14-15-8-7-7-5-6-5 = TOTAL (67)
PUSH-UPS = 19-17-13-8-8-7-8-10 = TOTAL (90)
SIT-UPS = 15-12-12-10-13-13-11-11 = TOTAL (97)
SQUATS = 19-16-16-16-14-17-16-17 = TOTAL (1310

GRAND TOTAL = 385

Hit 456 total. Pullups died off quick but made up for it with my squat and situp numbers.
Incline bench afterwards along with KB C&Js.

ran 3 miles in the AM
then:
pullups 12,12,10,,9,9,7,8,6 = 73
pushups 15,15,10,10,10,9,9,7= 85
situps 11,9,11,10,11,11,10,12 = 85
squats 18,19,17,17,17,18,17,19 = 142
TOTAL = 385

Had to skip this due to injury - stubbed my toe during fighting in Krav Maga class.

336
pl 5
pu 12
su 10
sq 12

Target 300

Pullups = 8,7,8,7,6,5,6,5
Pushups = 14,12,13,10,10,10,12
Sit-ups = 11,12,10,10,7,7,6,8
Squats = 15,16,17,17,16,17,15,18

score = 348 !

16 minutes to Nirvana

Pullups - 8,8,8,6,5,5,4,4
Pushups - 25,15,15,14,12,12,12,12
Situps - 10,10,9,9,9,9,8,8
Squats - 21,21,20,17,13,14,16,14
Total: 373

Uggh.
Pullups - 33 Started with a set of 9 then went to sets of 4 and 3.
Pushups - 84. Cheated the depth on about 20 % of them.
Situps - 100. Some arm swing cheating involved.
Squats - 100-110 or so. Lost count. Good strict form.

Score: 317

Matt

Completed this workout, but no idea what my numbers were, would need a partner to keep track
Steveo

Tabata whatever

Pushups 19/15/15/12/10/7/7/6
Situps 19/19/17/15/14/14/15/15
Squats 20/19/19/17/16/17/17/15
Sumo Dead Lift High Pull (95) 5 all
Leg Holds (6 inches above ground)20sec/20/20/20/15/17/14/14
Split Jerks (95)6/6/6/6/4/4/4/4
Back Extensions 20/20/15/20/15/15/15/20

Robb, Great work on the journal, you know I'll soon be a subscriber.

Pullups 15/10/8/7/7/5/5/6 = 63
Pushups 21/18/11/9/8/6/6/7 = 86
Situps 13/13/12/11/10/11/10/10 = 90
Squats 19/19/19/20/20/19/18/20 = 154

Total: 393

I was stuck out in the shed for a good 10 minutes after this, because I couldn't walk back to the house.

Tried a little arm swing after the discussions on the board. Convinced that I was not achieving full ROM previously as I got a lower tabata squat than usual, but it hurt a great deal more this time.

Score = 302
Pulls - 40
PU - 74
SU - 88
SQ - 100

Pullups 15,8,4,4,5,5,5,5=51
Pushups 22,20,10,13,10,13,10,10=108
Situps 14,13,13,12,12,12,12,12=100
Squats 15,15,14,14,12,14,12,16=112
Total=371

337

no pull up bar so had to sub body pulls

body pulls - 38
push up - 75
sit ups - 104
squats - 120

larry

One week behind.

Pull-ups - 18/11/10/6/6/6/6/6 = 69
Push-ups - 30/20/20/13/12/12/12/12 = 131
Sit-ups - 15/15/15/13/13/13/13/13 = 110
Squats - 20/20/15/15/15/15/15/15 = 130

Total = 440