i was just thinking about good ol Tabata today...

This will be my first Tabata.

I will have my pre-med friends on standby.

Tabata Angie.

With crossfit, I actually enjoy bodyweight exercises.

Pullups - 12,9,6,4,2,2,3,3
pushups - 26,25,20,15,13,11,10,10
situps - 15,20,15,15,14,14,13,13
squats - 21,23,23,23,23,23,22,23
I strained my neck on the fifth interval of the pullups. A little sore the rest of the workout.

Tabatas are always fun

subbed body rows for pull ups so i could go to head to head with my brother in law.
steve
body rows- 13,12,12,12,12,12,13,13
push up's - 20,16,11,7,10,10,8,8
situp's- 18,19,16,15,14,15,13,13
squats- 17,17,17,18,17,19,17,19

terry
body rows- 16,13,12,12,12,12,12,13
pushup- 18,12,7,7,7,7,7,6
situps- 14,10,9,9,8,8,8,10
squats- 13,15,13,11,12,10,11,12

great day great workout

Pullups: 5-5-5-5-4-5-4-4
Pushups: 8-6-5-5-5-5-5-5
Situps: 9-8-8-8-8-7-7-8
Squats: 15-15-15-14-14-14-14-14
Total = 259

Lower score than last time but for good reasons - here all pullups were on my own (all were assisted last time), all pushups were full body chest to floor (vs. from the knees) and all situps were unanchored (vs. anchored).

First day back at morning workouts. I am definitely awake now!

pullups 10,7,6,5,5,4,4,5=46
pushups 25,20,12,14,15,12,10,12=118
situps 12,12,12,12,12,12,12,12=96
squats 15,15,15,15,15,15,15,15=120
Total=380

pulls 10,10,10,10,10,10,10.10...........80
push 15.15.15.15.15.15,15,15,.........120
sit 15.15.15.15.15.15.15.15...............120
sqt 15.15.15.15.15.15.15.15..............120
total 440

Any strategies for keeping track of all the time intervals?
Timer on watch (Timex Ironman) does not have multi-time capabities... does it?

Chris

Chris, you could just set the countdown-recount length for 10 seconds. Go for two lengths and rest for one. Repeat 31 times.

First time for this one for me, I went back and looked at the last scores, some humbling stuff, Matt G., Ryan, Lynne...I think this one is a "sell out". It's definetly one of those days where the WOD matches what I feel like doing so - we'll see after work.

Re: the Ironman...just use the interval timer function. Set one at 20, another at 10. It'll even count the number of cycles.

Chris:

Mine allows me to set different timer times, and so I'd set 20 seconds for interval 1; 10 seconds for interval 2. Then I'd have it repeat at the end.

First tabata.

Pullups- 12,7,6,5,4,5,4,4............47
Pushups- 20,21,16,11,10,11,10,10.....109
Situps- 12,13,12,14,13,10,10,12......96
squats- 20,19,18,17,18,18,18,18......146
Total- 398

From there went straight to a 3 mile run pretty steady pace- 22:30

Then 2rds of 3min heavy bag work.

I wish I could do the WOD today but I'm feeling sick, I have a cold and don't know whether or not I should train.

10,10,10,10,10,8,6,7
25,25,20,15,15,15,15,18
15,10,10,10,10,10,10,10
10,12,12,12,12,12,12,12
total 398 (pr by 10 reps)

Is a "sell out" when you don't push as hard as you can on each set say doing sets of 10 on your sit-ups (like I did) so you have something left for squats.

Exactly the opposite Craig...it's going full-out right from the very beginning, no pacing or "managing" at all. You "managed".

Wedding anniversary weekend, so no workouts...did Fran this morning.

11:06

pull ups assisted: 10,10,8,8,8,8,8,8
Push ups: 10,10,10,10,8,8,8,8
Sit ups: 10,10,10,10,10,10,10,10
Squats: 15,15,15,15,15,15,15,15
=340
Not very speedy this morning.

pullups
15-10-7-5-4-5-5-5=56
pushups
20-18-11-8-6-6-6-6=81
situps
12-10-11-10-10-10-9-10=82
squats
14-14-12-12-12-12-12-14=102
total=321

Only been doing crossfit for 2 months...so this one seems a little confusing to me. Can someone explain this one to me?

Pull-ups 12/10/8/5/4/5/4/4
Push-ups 20/18/15/10/10/10/10/10
Sit-ups 15/15/15/15/15/15/14/15
Squats 14/15/15/15/15/15/15/15

still sore from other training...

Pull ups hanging from the end of my deck
13, 12,8,4,3,7,4,4 (av HR @ 130bpm)
Push ups
23,19,14,10,13,8,12,9 (av hr @ 124 bpm)
sit up: full sit up: feet flat on floor, sh. blades to floor each rep,
11,10,11,9,9,9,9,10 (av hr @110bpm)
Squats
20,20,20,21,21,19,19,19 (av hr @ 151 bpm)

Almost forgot
total = 383

Been Crossfitting in Dublin for about a month, first time posting though:

PU: 12/7/8/7/3/6/7/3 (assisted)
Pushups: 14/11/8/6/6/6/5/5
Situps: 11/11/11/10/10/10/10/12
Squats: 13/12/14/12/11/11/11/11

That was my first Tabata workout- wow.

What ever happened to the Turkish Get Up?
Sorry.

Whatever happened to the Turkish Get Up?
Sorry.

Misty, what specifically are you confused about?

A good way for unfamiliar people to look at this workout is to think of it as doing 8 'sets' of 4 different exercises(for a total of 32 sets).

Each set is 20 seconds long, and you get to rest 10 seconds inbetween each set. Instead of having to count reps (the standard in most fitness routines), you do as many reps as you can in that 20 second set.

Try to keep track of how many reps you do each set so you can post your score here. Some people just count the total for each exercise (easier to count that way under stress).

As far as the clock/watch thing goes, I just like to hit "start" and watch the timer as I need to. When the clock turns to "20" seconds or "50" seconds I stop and wait until it turns to "30" or "00" (the next minute) respectively. After 4 minutes I start the over for the next exercise. Keeping the stopwatch at 4 minutes or less is easier on my puny brain.

"sell out" tabata

pull ups 17,12,7,5,5,5,5,5, - 61
push ups 24,14,10,9,9,6,6,8 - 86
sit ups 16,16,12,10,11,10,11,10 - 96
squats 24,24,24,24,22,21,22,24 - 185

total - 428

beat last time by 9 reps

plu: 8/6/7/5/6/5/6/5 (assistance 8-10)
psu: 14/13/10/9/12/12/9/9
su: 11/11/12/11/12/12/12/10
sq: 17/17/16/16/15/14/14/12

i once read somewhere "it doesn't have to be fun to be fun." i know what they mean...

A disappointing total of 420.
46 reps. less than last time.
pull ups-87
push ups-149
sit ups-75
squats-109

finished up with 5 sets of deadlift

Jeff

did the squat workout from a couple days ago:

OH: 95, 105, 115, 125, 135
FS: 155, 185, 195, 205, 225
Olympic Squat: 255, 275, 285, 285, 285

i need to get some more weight so i can do powerlifting squats, i think i could hit the 375-400 range with those

finished with 4 sets of L-sit practice and a couple handstands

Started with 1.5 minutes of double 15# cb swipes and 3x25 double 20# swings to head height with 30 seconds rest between efforts.

5 min rest

Pullups - 16/14/8/8/9/8/8/8=79
Pushups - 23/19/13/12/12/12/12=115
Situps - 19/19/19/18/17/16/16/16=140
Squats - 22/22/23/23/23/23/23/23=182
Total = 541

How Annie does 27 tabata squats is beyond me!

Couldn't get comfortable OH squatting with any real weight this morning, so I played instead:

5x5 65# OH squats setted with 5x3 ring MUs, no rest between exercises.

Well this one was disappointing, but not a surprise, as I am still moving from living room to living room in friends' houses until my lease starts on my new apartment. I've seen a severe drop in performance while living on just eggs, oatmeal, protein powder, and the occasional tuna with veges. Thank god I'm moving in tomorrow.

Pullups: 13/12/9/8/7/6/5/5=65
Pushups: 19/12/7/6/6/7/5/6=68
Situps: 15/15/15/15/14/12/12/12=110
Squats: 15/15/15/14/12/12/12/14=114
Total=357

Followed by one 5 minute round of trying to get up off the floor...I thought I was going to meet pukie right there.

For those of you who don't own an Ironman watch. I threw up a sound clip that has 21 rounds of tabata intervals on it. Somebody posted this on the message board a while back, but I think it's a dead link now. You can download this clip and burn it to a disk, if needed: http://www.crossfitracine.com/21Invervals.mp3).

fixed link: http://www.crossfitracine.com/21Invervals.mp3

12,6,4,3,3,2,2,2=34
22,15,10,7,7,8,6,7=82
14,14,12,12,12,11,10,8=93
17,16,14,12,16,15,15,14=119

Thought I was going to meet pukie during the squats. Otherwise, I'm pleased that for the first time in my life I've done 12 consecutive pull-ups.

Let's start the insanity...

Tabata something else w/a 15lb. vest (15lb. DB for situps):
Pullups (no kip) 14-11-9-8-7-7-7-7 [70]
Pushups 21-19-17-14-12-12-12-13 [120]
Situps 17-17-15-15-16-15-16-16 [127]
Squats 20-23-21-22-22-23-23-22 [176]
Total reps 493

WOD was #3. Rep-wise a pretty significant drop from last time (-55), but not bad considering the addition of weight.

One of these days I will get there. BWT 220 kind of slows things down. LOL

I decided to make my last attempt on the bodyweight OHS challenge today.

After warming up with Samson stretches and a brief run, I weighed in at 145lbs.

I back-jerked the 145lb bar up there and did a quick 6 reps, then dropped it and put a hole in the floor! Rested for a sec, cleaned the bar back up and racked it, then got under, another back-jerk, and a strong set of 7. Then lowered it to the ground slow and controlled. Picked it up back to the rack a minute later, got under it, got it up there, and did my last 2.

So, no single set of 15, but a quick 15 total and it was still a challenge.

It used to be that the early morning posters were putting up pretty reasonable results (up until Kelly Moore would post). Lately, it is just about discouraging to look at the posts before I hit the gym. Good work, all.

Nice job Nic on the OHS. I've been working hard at my own level and will be happy if I can get 1 at BW.

Mike Donnelly

I mean WHEN, not "if."

MD

pull ups: 100
push ups: 123
sit ups: 91
squats: 164

Total: 478 - pr +19!!

"Sold out", got my goal of 100 pull ups in a Tabata interval!!! Had to fight for it come the last two rounds. Sit ups were unanchored so they were slower than last time, also not enough time to get to failure on them.

Ron, if we get turkish get ups tomorrow you'd better do that workout!:)

Pullups: 17,10,6,5,5,5,3,3 (Kipping)
Pushups: 25,25,15,15,8,9,10,10
Situps: 13,12,12,12,10,10,10,9 (Unanchored)
Squats: 24,24,24,23,22,23,23,25
Total score: 417
The unanchored situps really affected my score!

Subbed burpees for pull-ups
I get to start doing assisted pull-ups on friday.
If that goes well I get to go back to regular pull-ups at the end of next week.

Burpees 5,5,5,5,5,5,5,5 Total 40
Pushups 11,11,11,10,10,10,10,10 Total 83 (Tabata Burpees made pushups suck)
Situps 15,15,15,15,15,15,15,15 Total 120 (Can't do them any faster with decent form)
Squats 18,18,16,16,17,16,16,16 Total 133

WU 3k jog,1k row

WOD
different order (no memory)
Pullups,11,9,9,9,8,8,7,7 - 68
SQ ,13,13,14,13,11,11,11,11 - 97
situps,16,15,15,14,14,12,12,12, - 110
pushups,18,18,17,17,15,15,15,15, - 130
total- 405

rest were rests, standing for squats,off bar for pullups and lying on floor for su/pu's
Mike was a no show again, Hmm

Graham, way to go on the pullups.

Matt, thanks for answering my newbie questions earlier.

Awesome job, it looks like I have to work on the speed for my squats I have been taking my time at the bottom. Do you rebound out of the "hole" on your squats, I have been kind on pausing at the bottom but I know I could get more if I treated them like I do my pushups. Old habits from my prior lifting have me doing the eccentric portion slow on certain excercises.

pull-14/12/10/8/5/5/5/5...kipping
push-20/20/20/20/18/15/15/15
sit-20/20/20/20/20/20/20/20...anchored
squat-15/15/15/15/15/15/15/15

total: 487...PR by 58. however, situps were firmly anchored this time as opposed to lightly anchored last time. i still think it was a better effort, though. i could barely walk afterwards. swim later to try the 20x25 underwater no-breathers w/o fins...somebody call the paramedics.

First tabata. Pull-up form went about round 6.
Push ups very hard at round 4.

Pull-ups- 11,8,7,6,6,5,6,5 =54
Push-ups- 22,17,11,8,7,7,8,8 = 88
Sit-ups- 17,13,9,9,10,10,7,8 = 83
Squats- 14,14,12,15,13,13,15,16 = 111
Total= 336

Fran time this morning was 4:17! (1:32 faster than my Rocky Mountain time of 5:50) I apologize I'm a day behind. I'll complete today's WOD later in the evening. BW=248

pull-ups - 13,9,6,5,4,4,5,4 = 50
push-ups - 18,15,10,7,8,7,7,7 = 79
sit-ups - 14,14,14,14,14,14,14,14 = 112
squats - 15,17,16,17,17,16,16,18 = 132
total = 373, improvement of 50 over last total, spread out pretty evenly.

Pull-Ups: 12, 9, 6, 3, 5, 6, 5, 4......50
Push-Ups: 26, 20, 16, 15, 15, 12, 12, 11.....127
Sit-Ups: 13, 13, 13, 13, 13, 12, 12, 10......99
Squats: 20, 18, 17, 17, 17, 17, 18, 17.......141
Total: 417

Took the 3-day weekend off... will have to make-up Lynne and Fran this week.

"Tabata Something Else"
Pull-ups (mixed grips):10/7/7/6/6/5/5/5=51
Push-ups:15/10/10/10/10/10/8/10=83
Sit-ups (feet flat, anchored, hands behind head): 11/11/9/9/7/7/7/8=69
Squats: 15/15/16/16/15/15/16/16=124
TOTAL=327

Was on vacation for previous Tabata Something Else, so no comparison.

Pullups 13/10/4/3/3/3/3/4 43
Pushups 15/15/15/10/5/4/5/4 73
Situps 15/15/15/15/15/15/14/12/11 112
Squats 15/15/15/15/15/14/15/16 120
total 348

Pull ups - 8 7 6 6 5 4 5 4
Push ups - 23 21 20 18 18 17 16 17
Sit ups - 12 12 11 12 12 12 12 13
Squats - 22 22 22 22 23 23 23 23

Total - 470

Pullups: 20,17,14,12,7,7,8,7 = 92
Pushups: 27,25,22,20,17,19,18,17 = 165
Situps: 23,23,23,23,23,23,23,23 = 184
Squats: 23,22,20,20,21,20,20,20 = 166

Total: 607

I wasn't really motivated here, but gutted through it nonetheless.

Hi all,
First workout as follows
Lisa Lat pull-down (115#'s)11,10,10,8,7,7,5,5.
Push-up 23,15,8,8,8,7,7,7.
Sit-up 12,11,10,10,10,10,10,10.
Squat 16x8.
Jon Pull-up 13,13,9,6,5,5,5,5.
Ring push-up 14,13,10,9,8,7,7,7.
Sit-up 8,8,7,8,7,7,7,7.
Squat 15x8
Bdw. 83 kilos
Until later...

Pull-ups(13,9,9,6,5,6,4,5)=57
Push-ups(21,14,12,11,10,11,9,10)=98
Sit-ups(14,13,12,12,12,10,11,10)=94
Squats(16,15,15,15,15,15,15,15)=121
Total=370

Did last Thursday's chipper today.

25:18. 6:56 improvement from Feb.

I'll knock off today's WOD on Wednesday.

Pullups: 15,11,7,7,6,5,5,5
Pushups: 27,22,20,15,15,15,15,15
Situps: 12,13,13,13,12,12,12,12
Squats: 16,15,13,11,12,12,12,14

Total=409

PULL-UPS = 8-7-7-8-7-6-6-6 = (55)
PUSH-UPS = 20-15-10-12-9-9-9-9 = (93)
SIT-UPS = 13-13-11-12-10-10-10-10 = (89)
SQUATS = 19-17-19-18-17-18-17-17 = (142)
TOTAL = 379
Total was 6 lower than last time, so I guess that muscle-up work before this wasn't a great idea. Pull-ups done on rings. I went a little crazy this weekend w/ food and beer, so my poor nutrition definitely shows in a poor performance

500

RUN Fairmont Canyon-Alki Time:49:00min

REST 20min

DIPS=12/8/6/5/5/5/5/5=46
PUSH-UPS = 20/15/13/12/12/10/10/10= 90
SIT-UPS = 20/20/20/20/20/20/20/20= 160
SQUATS = 20/20/20/20/20/20/20/20= 160
BACK EXTENSIOS=20/20/20/20/20/20/20/20= 160
TOTAL =616

David B.

I forgot. Congratulations on 12 pull-ups. You will be doing muscle-ups soon.

Pullups- 7, 6, 6, 5, 5, 5(assisted), 5(asst), 5(asst)=45
pushups-20, 15, 15, 15, 13, 12, 12, 12=114
sit-ups=12, 12, 12, 12, 12, 12, 12, 12=96
squats=16, 16, 16, 13, 16, 16, 16, 16=123
total=378

Pullups- 7, 6, 6, 5, 5, 5(assisted), 5(asst), 5(asst)=45
pushups-20, 15, 15, 15, 13, 12, 12, 12=114
sit-ups=12, 12, 12, 12, 12, 12, 12, 12=96
squats=16, 16, 16, 13, 16, 16, 16, 16=123
total=378
I cant do math right now

Pull-up (assisted)
5, 4, 4, 3, 3, 3, 3, 4 = 29
Push-up
15, 14, 11, 7, 7, 7, 7, 8 = 76
Sit-up (anchored)
11, 15, 14, 13, 11, 11, 12, 12 = 99
Squats
15, 13, 11, 10, 10, 10, 10, 11 = 90
Total = 294

First time doing tabata. Took 10 min to recover.

My bad, didn't read the fine print and thought we were just posting the lowest round for each exercise as per the "usual" tabata scoring.
8, 8, 11, 15.
Very wiped now.
JK

bw=205.
chins: 10, 8, 6, 5, 5, 5, 4, 0 = 43
pushups: 15, 12, 10, 9, 8, 7, 6, 7 = 64
situps: 12, 12, 10, 9, 8, 6, 7, 6 = 70
squats: 15, 15, 15, 15, 15, 15, 12, 12 = 114
total: 291

this crushed me. no idea what happened on sit ups....

pullups: 10,8,5,4,5,3,2,1 =38
Pushups : 20,20,5,13,9,8,8,5, =90
situps: 18,18,15,12,13,15,13,15,= 119
squats: 15,15,15,15,15,16,14,15= 120
total = 367

Been Following the Crossfit 12 week beginners routine but this is my first WOD

Haven't figured out a way to do pull ups (or more realistically body rows) at home

Push ups(on knees) = 13,10,7,7,4,2,4,5 = 52
Sit ups = 9,8,8,8,8,8,7,7 = 63
Squats = 8,9,9,7,8,8,9,7 = 65

Total = 180

Executed the TSE WOD in 17:00. Poor timing facilitation resulted in less than desirable accuracy on the count. Worst case rep scores for each exercise as follows:
-10, 12, 7, 15.

pullups - 15,15,12,9,6,7,6,6 = 76
pushups - 30,25,20,20,16,12,11,12 = 146
situps - 20,20,20,17,15,12,8,7 = 119
squats - 20,20,18,17,17,17,15,15 = 139

total = 480

1st time doing this one...

Pullups: 74
Pushups: 106
Situps: 84 (unanchored, hands on head)
Squats: 114
Total: 378

pullups - 14/10/7/5/5/5/3/6 = 55
pushups - 21/12/10/7/5/6/7/7= 75
situps - 13/12/12/11/10/11/11/12 = 92
squats - 20/20/15/15/12/15/15/21 = 133
355

P-Ups: 15,9,6,5,6,5,5,6 = 57
Push-Ups: 45,45,48,15,16,13,13,12 = 117
Sit-Ups: 12,12,12,12,12,10,12,9 = 91
Squats: 19,18,20,20,18,20,21,21 = 157
Had a call in middle of Push ups, so had to start over.

Pullups: 78
Pushups: 108
Situps: 130
Squats: 111

Total = 427(+41 Improvement over last time)

Great workout. I am smoked.

H-
WOD as Rx'd but didn't record

S-
Pullups - 10x10x8x7x6x6x6x6=59
pushups - 16x15x13x10x10x10x10x8=92
situps - 12x14x14x13x14x14x14x14=109
squats - 17x14x16x15x15x15x15x16=123
Total = 383

Looks like everyone was awesome today, some of you guys make our jaw's hit the deck. Missed the Tabata today, but will be sure to do it tomorrow with the WOD. Took an hour long RPM class if anyone knows what that is......Hardcore spinning!!!!!! Polar said 983Kcals so happy with that.....We both had pukie creeping up close at times, but kicked him out to continue!

LTD!

Rod
Pull: 12,7,5,4,4,3,3,3
Push:17,15,12,10,7,8,6,7
Sit:12,11,,11,11,10,10,9,9
Squat:14,13,12,16,15,13,13,11
Total:313

Got my 11 year old son to put down the video game and do his first crossfit workout. He skipped the pullups, but did the rest.

My score Pullups 16, 14, 9, 7, 6, 6, 7, 6 71
Pushups 24, 20, 20, 14, 12, 13, 14, 12 129
Situps 10, 10, 10, 10, 9, 9, 9, 10 77
Squats 20, 18, 17, 15, 14, 14, 15, 17 130
Total = 407

Pullups-25,21,13,11,11,9,9,7
Pushups-30,27,21,15,13,9,5,4
Situps-20,15,15,15,14,13,12,12
Squat-Didn't count, felt like I was being chased around my mr. Pukie

Pull ups: 11/5/3/3/2/2/1/1......28
Push ups: 22/18/14/10/6/7/7/6...90
Sit ups: 6/10/7/5/7/5/5/5......50
Squats: 10/12/11/6/5/6/7/10...61

Total: 229

After doing "Lynne" then "Fran" back to back yesterday, my elbows were somewhat sore.
I've also come to the realization that all the strength in the world is useless, if my elbows are too sore to pick up my two sons. :)

So..... Not wanting to go easy on myself I took a page from Dan Johns workout randomizer and rolled the dice.
It came up, cleans, "The big 55". I chose 11 sets of 5.
The first 5 sets of 5, were done with 135lbs, the next 6 were done with 150lbs. All reps were strictly touch and go, into a deep squat position.
The last rep of each set, I did a split jerk with the weight. No more than 90 secs rest between each set of 5.
At the end I did two singles of 225lbs, power cleans.
The only thing I would have changed about this workout, is to have gone with 150lbs from the beginning, other than that very happy with its effects.

Tonight at work I did "Isabel" In 5 mos. I havent seen it come around.
My station has odd numbers of weight, for the plates, so I ended up doing 139lbs.
139lbs snatch, 30 reps for time
2:23
Not sure where it fits on the crossfit "toughguy" scale. I did this to compare it to the challenge that was posted on the thread a little while back.

Apologies for the novel, mostly just thinking out loud.

Steveo

Hi all,
Workout as follows
Jon Power Clean and Jerk (bdw. 83 kilos)

80 kilosx72 reps in 20:00

Average HR= 165 bpm (used a monitor)

Sweat was a drippin', I'll say...

First time doing this workout.

Until tomorrow...

pullups 13,13,10,9,9,8,7,6 - 75
pushups 24,20,18,15,15,10,11,10 - 123
situps 18,17,16,16,15,14,15,14 - 125
BWSQ 20,20,18,16,16,16,16,15 - 137

460

5 neg bar MUs
KB OH squat 1x5/5 24kg

i lost count of the numbers but did anyone elses face get a tingeling sensation during the workout?

wow what a great work out I have only been doing cross fit for 2 months and its great thank you for a break in the norm

Second WOD! Thought this one wouldn't be that bad, but I obviously thought wrong... This was painful but it felt so good!
Pulls: 12, 8, 6, 4, 4, 4, 5, 3 (46)
Push: 29, 23, 17, 17, 13, 13, 12, 11 (135)
Sit up: 14, 15, 15, 14, 14, 14, 14, 14 (114)
Squat: 13, 13, 14, 13, 14, 14, 13, 17 (111)

Great Workout. Looking forward to tomorrow!

Vince

Not only did I get a tingling sensation, but I also literally saw spots. I had to sit down and drink some water. This workout was hard!

Pullups: 17, 11, 4, 3, 2, 1, 2, 1
Pushups: 23, 17, 11, 10, 11, 7, 10, 8
Situps: 15, 16, 14, 13, 12, 11, 12, 11
Squats: 24, 20, 17, 14, 15, 14, 14, 14

374

I'm about 3 weeks into Xfit, and am enjoying it. This was very challenging.

Pull ups 12-9-8-7-8-7-8-7 = 66
push ups 28-21-15-15-15-15-15-20= 144
Sit ups 12-11-11-11-11-11-11-11 = 89
Squats 22-24-23-21-21-21-22-23 = 175

Total 474 up from 433 last time. Happy with consistency in this one. Last time there was a signifcant drop off each set,

329
I have good strength but amazingly poor endurance.
How do you guys remember the #'s for every 1/2 minute?

timMi,

I just write them down during the 10 second break.

I thought I could remember the numbers in my head.... NOT! Muscle failure = memory loss... Can't wait to see what's in store for us today. Maybe something sick like the three bars of death...

This one too fun to not post! Training buddy and I did this at park with a couple spectators.
Pullups were jumping pull ups and push ups started real then went to knees...we both feel like a train hit us :)

Steph:
pull up - 10,10,9,9,8,10,8,13
push up - 9,9,10,9,9,10,9,11
sit up - 7,7,6,6,6,6,5,8
squat - 2,13,12,12,12,12,15,17

Court:
pull up - 18,15,16,15,18,19,23,24
push up - 15,15,11,9,10,9,11,12
sit up - 14,14,12,12,10,10,11,10
squat - 19,19,20,20,18,18,21,23

Tim - Since I dont have a whiteboard yet, and when I dont have a buddy to help keep track of #'s I use chalk on a wall in the garage or on the sidewalk

Getting back into it after 6 wek down time for severe lower back pull...

PUs 6,6,6,6,6,6,4,6
Push 10,10,10,10,10,8,8,8
Situps 12,12,14,12,14,16,12,14
Squats 10,10,10,10,10,10,10,10

Neil:

PU's 12,6,3,3,3,2,3,3
Push 18,11,8,6,5,5,3,5
Situps 10,10,10,8,8,7,7,7
Squats 15,13,11,12,10,10,10,11

Fletcher:

PU's 8,7,3,3,2,3,2,2
Push 15,9,7,6,4,4,5,3
Siups 9,9,10,8,9,8,9,10
Squats 10,10,11,12,12,11,10,11

Oops.

Neil - 255
Fletcher - 242

Not that anyone's checking, but I posted my push-ups incorrectly earlier today.
(I hit the "4" key instead of the "1" for my first three entries) - the correct numbers were
PU's 15,9,6,5,6,5,5,6= 57
Push-ups 15,15,18,15,16,13,13,12=117
Sit-ups 12,12,12,12,12,10,12,9=91
Squats 19,18,20,20,18,20,21,21=157
Looks like I shouldn't post until my brain comes back into orbit after the WOD I guess!
There...I feel better now.

15 points worse than last time. I attribute some of this to a shitty timepiece, but most to the loss of the "Messano Factor." Without John's competition, encouragement, scoring, and endless blather during my Tabata-induced trance, I just couldn't keep it up.

Pullups:9,9,9,9,5,8,6,7 =62
pushups: 11,11,11,11,11,11,11,10=87
situps:7,8,9,9,9,9,9,10= 70
squats:7,15,15,13,12,13,13,13=320

total=320

Mike Donnelly

"You're a lousy softball player, Jack."

Bwt: 185

Pullups: 13,7,5,3,5,2,3,4=42
Pushups: 24,19,14,11,10,9,8,7=102
Situps: 15,15,15,15,12,12,10,12=106
Squats: 15,20,23,22,22,20,22,20=164
Total: 414

Pull Up 7 for all sets
PU 15 for all sets
SU 15 for all sets
Squats 12 for all sets
Total 392
ACM

Pull: 5,5,5,5,4,3,3,3 = 33
Push: 10,10,10,10,10,10,10,10 = 80
Situp: 10,10,10,10,10,10,10,10 = 80
Squat: 13,13,13,13,13,13,13,15 = 106
Total: 299

pullups - 10,7,5,4,3,3,4,2 = 38
pushups - 20,13,8,7,5,5,5,4 = 62
situps - 13,13,10,10,10,9,8,8 = 81
squats - 15,15,10,8,8,8,6,8 = 78

Total = 259

I'm an idiot. My upper body strength isn't really where it needs to be to tabata pullups and pushups so I decided to so a 2 mile (1 minute @ 6mph/1 min @ 9mph alternating) run to warm up. That completely kicked my ass and my heartrate was around 180 when I was done. Then I tried the tabata stuff. Lost track but did all 4 stations. Pullups a disaster; Pushups dropped off real fast; started looking around for someone who might know CPR at one point. It is over an hour since I finished. Heartrate is near 90. My ass is officially kicked.

Baby's First Tabata

Pull 10,6,6,4,4,4,4,4 (42)
Push 13,6,5,3,4,5,5,5 (46)
Sit 12,15,10,9,8,7,7,6 (74)
Squat 20,15,13,13,12,11,14,12 (110)

Total 272

Last 3 sets of push-ups were on the knees. Time to GTG on the push-ups.

First Tabata workout. Wife was good enough to time and count so I could concentrate on fending off Pukie.

BTW: 165 lbs.

Pullups - 7/6/4/4/4/2/3/4 (jumping on last 3 sets but strict otherwise)
Pushups - 10/8/7/5/7/6/5/6/
Situps - 9/10/9/9/10/9/9/11 (anchored)
Squats - 11/11/11/11/10/10/10/11

Total - 249

Pull 9,5,2,3,2,2,2,1 =26
Push 25,15,15,10,6,5,7,5 =88
Sit 10,9,8,8,6,6,6,7 =60
Squat 16,15,13,15,15,15,15,17 =121
Total 295

Subbed crunches for sit-ups.

Pull: 13/11/10/6/6/5/6/6 = 63
Push: 13/10/7/7/6/6/5/5 = 59
Sit: 16/15/15/15/14/14/14/15 = 118
Squat: 17/18/16/15/16/16/16/17 = 131

Grand total: 371

Wife:
Jumping Pull: 10/10/9/6/6/6/6/6 = 59
Knee Push: 10/10/10/10/10/10/10/10 = 80
Crunch: 22/20/20/20/19/20/20/20 = 161
Squat: 16/16/16/15/15/14/15/15 = 122

Grand Total: 422

Pull 13/7/4/5/3/6/5/4 = 47
Push 15/12/8/7/7/7/6/6 = 68
Sit 10/11/10/9/9/9/9/9 = 76
Squat 15/16/17/15/16/15/14/15 = 123
Total = 314
45 points better than Feb.20
Could of done better on pulls. I did them on a football upright with a wide bar and it kept swinging so I had a tough time kipping.

Kipping pullups:12/12/8/8/6/2/3/4=55
Pushups:20/20/10/15/10/8/5/6=94
Situps feet anchored:15/15/10/14/10/10/10/10=100
Squats:20/25/24/20/20/17/20/25=171 cramping
Total = 420 beat old one by 12
Squats were killer after catching 9 innings last night.

Hi, my name is Anne, and I'm typing this for Big John, (he likes when I call him that), who can't get off the floor now. He ignored my suggestion to keep today's workout to a single WOD (he did skinny Fran earlier today).

Results for WOD #2, which he performed barefoot and bare chested (for my viewing pleasure), while I counted and kept time:

Pullup: 9/9/7/6/5/4/4/4 = 48
Pushup: 12/12/12/12/12/12/11/10 = 93
Situps: 9/9/9/8/8/6/8/8 = 65
Squats: 19/15/15/15/13/12/11/15 = 115

321

Pukey is at close range. What a stud.

Steve
pullups: 46 (pretty much dead hang)
pushups: 92
situps: 82
squats: 122
total: 342
I did this 2 hours after round 4 of root canal work. Lots of numbing agents in the blood.

Leanne
pullups: 39 (all negatives)
pushups:111
dips: 91 (sub'd dips for situps)
squats: 114
total: 355

Sub'd Pull Up for body weight pull downs = 70kg

Pull downs 10, 9,8,8,7,7,7,7 =63
Pushups 20, 18, 16,16,15,12,13,13 = 123
Situps 13,13,13,14,14,13,13,13= 106
Squats 17, 16, 16, 15,18,18,17,16 =133
Total= 425

Legs dead after 45 min straight pad work and 22min sparing (full contact karate)last night.

pullups 13/10/10/10/10/8/8/8/
pushups 15/15/15/15/12/12/12/12
situps 23/23/20/18/17/17/17/17
squats 22/20/22/22/22/22/22/24
Total 521

My second WOD ever...
Had to do intervals of 15" on / 15" off because that's the closest my interval timer can do (it's better than 30"/15", especially for my first Tabata! :-)

Pullups 2 2 2 2 2 2 2 2
Pushups 10 10 8 6 3 1 2 2
Decline Situps 6 5 5 5 5 4 4 3
OHS w/ dowel 9 10 10 10 10 8 7 10

Forgot my (soon to be improving) total: 169

Loads of room for improvement there.

First Tabata
Pullups: 10 8 7 4 3 3 3 4 = 42
Pushups: 17 15 10 8 8 8 6 7 = 79
Situps: 11 11 11 11 11 10 9 10 = 84
Squats: 17 16 16 14 15 14 14 15 = 121
Total: 326

Great WOD. Forget sell-out, it was a "garage sale"... Sore today will definitely be sore tomorrow. Keep 'em comin'!

Pull- 6-5-5-5-6-4-5-4
Push- 28-26-15-17-11-13-10-11
Sit- 15-14-13-12-12-12-10-11
Squat- 28-26-15-17-11-13-10-11

Total - 453

Been attempting WOD for about 2 weeks...first time to post results.

PULL UPS: 4-3-2-3-3-2-2-2=21…ALL ASSISTED OR NEGATIVE, EXCEPT FIRST 2
PUSH UPS: 14-11-6-7-3-2-2-3=48…LAST FIVE SETS FROM KNEES
SIT UPS: 6-7-7-5-5-5-5-4=44…ANCHORED
SQUATS: 16-15-12-13-9-9-10-11=95
TOTAL=208...no where to go, but up!
BW=242 LBS, HT=6’4”

GG B.Jay D. I've been on for 2.1 weeks and although I've been posting, it's been mostly to say "ouch".

Warmed up with clubbell swipes.

My second workout today, so I halved it, 16 30-second rounds:

pullups, hi=16, lo=8
pushups, hi=19, lo=8
situps, hi=16, lo=9
squats, hi=18, lo=14

Then it was Ole's turn, 16 30-second rounds (he's new):

pullups, all partial or modified
pushups, hi=12, lo=3
situps, hi=8, lo=6
squats, hi=12, lo=11

Then we cooled down with three rounds of max rep dips and max L-hold.

I dont remember all the numbers.

Squats were 24 for all 8 rounds, I had to fight for that at the end. Total was 459.

This one was disastrous for me...but better to do something than skip the WOD.

Pullups: 8-5-pulled some ab muscle;hung for 6 sets
Pushups: 14-14-14-12-12-12-12-12
Situps: 5-5-5-6-5-6-6-6(Slow;abs were killing me)
Squats: 17-17-16-16-14-14-14-14

Total: 281

My brother Brian:
Pullups: 8-8-8-8-8-7-7-7
Pushups: 9-9-9-7-7-7-7-7
Situps: 7-7-7-7-7-7-7-7
Squats: 11-11-11-11-11-11-11-11

Total: 267

Pull (on rings): 7, 7, 7, 7, 7, 7, 7, 6 = 56
Push: 21, 21, 16, 14, 14, 12, 14, 14 = 126
situp: 20, 20, 20, 20, 20, 20, 20, 20 = 160
squat: 18, 18, 19, 18, 19, 18, 18, 18 = 146

Total: 488

I was trying to 'sell out' so and do as many as I could each round accept for the pull ups - But by the time I got to the sit ups and the squats I could only go so fast no matter how hard I tried. I am kind of mad that I didn't do better on the squats.

as follows:
pullups:(assisted)6,6,5,5,5,4,3,2=36
pushups:15,15,15,13,12,12,12,12=106
situps=23,23,22,22,21,20,20,20=171
squats=15,17,14,16,15,16,17,14=124
all this done after a 35 min run...

First Tabata:

Pull ups - 28
Press ups -46
Sit ups - 152
Squats - 109
-----------------
Total - 335 (Sell out)

Pullups: 13 14 7 7 7 7 7 7 (69)
Pushups: 20 22 20 20 20 20 20 20 (162)
Situps (unanchored): 10 12 11 11 11 11 11 11 (88)
Squats: 20 20 20 20 20 20 20 20 (160)

Total: 479

Man, all those guys have really cool situp numbers. Are these unanchored or anchored?

Tabata Something Else:

Pull-ups: 12/8/7/5/5/4/5/4 = 50
Push-ups: 20/20/15/10/10/10/10/11 = 106
Sit-ups: 15/12/11/11/11/11/11/11 = 93
Squats: 23/16/13/13/13/13/13/13 = 117

Total: 366

Pullups: 11, 5, 1, 1, 1, 1, 1, 1 = 22
Pushups: 28, 22, 11, 7, 8, 6, 3, 7 = 92
Situps: 8, 6, 6, 5, 7, 6, 5, 5 = 48 (weak, I know)
Squats: 18, 19, 14, 17, 17, 13, 16, 12 = 126

First time with this, and it absolutely killed me. Doing six sets of 1 pullup was particularly embarassing. :)

_BC_

Substituted double snatches for pullups since I did not make it to the gym.

dbl snatches-8,9,9,9,9,5,8,8 = 62
situps-14,17,13,15,12,12,12,8 = 103
pushups-15,12,10,10,10,8,10,9 = 84
Squats-20,20,17,16,18,17,17,18 = 143
392

Did "Fran" first and was going to run this one for some other guys at BJJ but the lazy buggers didn't turn up!

So i did it anyway - Fran 12:30 (2:35 faster than last time)

Tabata something else - 287, pititful pullup and pushup numbers but i sort of expected it after fran.

Thanks for the suggestions re: Interval Timing!
Maybe I need a manual or a brain transplant - but I cant find an "Interval Timer" function... it's the model with the HR monitor system - which I had to stop using because the X-Fit workouts were scaring the crap outta the thing/me!

I found out, through trial and error, that on the Timer Function - the alarm lasts for exactly 10 secs. So a quick double pump on the Reset button and I was able to keep a very honest clock for this workout.

Pull-ups: 14,12,10,11,11,10,10,11 = 89
Push-ups: 23,19,17,15,15,16,15,15 = 135
Sit-ups : 12,11,11,11,10,10,10,10 = 85 (30 degree)
Squats : 18,18,15,14,15,15,15,17 = 127

Score: 436

Chris

Pull - 11, 6, 7, 7, 6, 6, 6, 6 = 55
Push - 20, 16, 12, 10, 8, 7, 10, 10 = 93
Sit - 15, 14, 14, 14, 14, 13, 13, 13 = 110
Sq - 20, 20, 20, 20, 19, 19, 19, 19 = 156
Total = 414

Finished with 4 minutes of 16lb Sledge strikes = 88

389
pullups were weak, pushups not as bad as usual, situps average, squats were bounced off the bottom and full extension.

Chins - 10 10 7 5 3 3 3 3
Push ups - 20 12 8 8 7 6 5 4
Sit ups - 12 10 9 8 7 5 5 4
Squats - 19 18 17 15 15 14 14 14

Total 300
Plus
Treadmill tabata sprints 10MPH 1% 8 intervals

Did the tabata on 6/1, will catch up with the WOD's tonight after work.

Pull Ups - 12, 10, 5, 5, 4, 4, 4, 4 = 48
Push Ups - 22, 16, 10, 10, 8, 8, 8, 7 = 89
Sit Ups - 15, 15, 12, 12, 11, 10, 10, 11 = 96
Squats - 12, 13, 11, 11, 12, 11, 11, 10 = 91

total - 324

I was surprised at how much reps dropped off as I went on. By the squats I felt like I couldn't get enough rest to keep reps going....cool.

My numbers put me well behind the pack.
301

Started "sell out" style ala Matt G. Ended just trying to finish. Bad elbow limited pull ups and push ups. Sit ups were strong. Squats were as fast as I can go.
Tall, fat, old guys can't squat fast. Problem is, I can't squat slow either.

Graham,
I've been practicing TGU's!!!! They're fun!

My second Tabata (my first Tabata was my very first ever WOD in Feb) and a big improvement:

Pull-ups: 17, 12, 11, 7, 8, 5, 6, 6 (kipping)
Push-ups: 34, 33, 28, 26, 26, 26, 26, 21, 15
Sit-ups: 18, 20, 15, 11, 15, 18, 15, 18 (unanchored)
Squat: 21, 21, 20, 20, 21, 21, 21, 23

Total = 579 vs 404 the first time

pullups 7,5,4,4,4,4,4,4=36
pushups 8,8,8,6,6,6,5,5=52
situps 8,8,8,8,8,8,8,8=64
squats 13,13,13,12,12,12,12,12=99

total=251

Pulls-15,13,12,10,9,7,7,6=79
Push-22,18,12,12,12,11,11,13=111
Sit-13,11,10,8,8,8,8,7=73
Squat-15,18,18,19,19,19,23,25=156

Total=419

BWT-180.5

TOTAL 489
PULLUPS 16/14/9/5/5/5/4/7=65
PUSHUPS 25/22/19/10/10/13/13/14=126
SITUPS 9/8/8/8/9/8/8/8=66
SQUATS 30/30/29/27/29/27/29/31=232
NOTE:SITUPS NO ANCHOR

Pulls:10-10-6-6-5-3-4 (screwed up my timer/lost a set)
Push-ups:23-20-20-16-15-12-9-10 (terrible CO2 build-up by now)
Sit-ups (on board)12-8-9-8-8-7-8-7
Squats: 19-17-17-18-18-15-18-17

Pull: 16-11-6-5-5-5-7-5 (some jumping)
Push: 26-21-17-12-13-8-8-10 (some just negs)
Sit: 18-16-16-13-12-10-10-12
Squat: 20-20-20-15-15-15-12-13

Pull: 12/12/10/10/8/8/8/8=76
Push: 15/15/13/13/13/12/12/12=105
Sit: 19/18/18/18/18/18/19/18=146
Sq: 21/19/19/19/19/19/19/20=155
Tot: 482

Warmup: 10# club swipes
Cooldown: 44# kb snatches: 2x8/8

My legs, my bleedin legs!
I'm a day behind and my hams and glutes are fried from Fran, that's my excuse and I'm sticking to it. 359, broken down as 61/83/85/130. Not worth posting, but I'll do it anyway.

050601 forgot my tennis shoes so did this one boots and utes:
1 mile warmup
pull-up 15, 5, 5, 5, 5, 3, 3, 2 43
push-up 14, 9, 6, 5, 5, 4, 3, 3 49
sit-up 10,11,10,11,10,11,10,10 83
squat 13,12,12,11, 9, 9, 8, 8 82
257

perfect example of the new guy who goes out fast but doesn't have the finish. I look forward to the day I can post Lynne like numbers, now that's a solid performance all the way through!

oh, situps unanchored

pull 10, 7, 5, 4, 4, 4, 4, 4=42
push 21, 21, 15, 13, 12, 11, 15, 12=120
sit 10, 11, 10, 11, 11, 11, 11, 10=85
squat 16, 17, 17, 18, 18, 18, 18, 18=140
total 387

sit ups without foot restraint.

10 min elliptical warm up 13/13.

Catching up as I haven't been following the workouts as closely as I need to. Lynne
Incline BP 175
7/15
6/14
6/12
7/13
6/12
Followed by 20 minutes cleans at 150
15 sets of 8 in the alloted time

pullups 15/12/12/12/10/9/9/9 = 88
pushups 23/17/15/12/10/12/11/10 = 110
situps 16/16/16/16/16/16/15/15 = 126
squats 18/18/15/15/15/15/16/16 = 128
total = 452

Bad times. Last time with this WOD I scored a 427. Today, in the interest of anguish, I decided to take all the steam out of my best event (situps) and did glute-ham situps with a floor touch (alternating hands). Took more than ten reps off each round this way. A side effect of this was my thighs were dying and the squats went very poorly as well.

Ended up at 345.

-D.

pull-ups 79
push-ups 121
sit-ups 95
squats 162
Total = 457

I just recovered from my cold and so I decided to do this workout today.
Started off with 5 minutes of jump rope and 5x3 minute rounds of shadow boxing practicing my punches, kicks, knees, and elbow strikes.
pull-ups - 12,8,6,5,6,4,5,5 = 51
push-ups - 22,18,12,11,9,10,9,11 = 102
sit-ups - 13,11,11,11,11,11,11,11 = 90
squats - 22,22,21,20,22,21,20,22 = 170
total = 413
this is my second WOD, I met pukie

Sandy: 401

Pullups: 6-5-5-5-5-4-6-5 = 41
Pushups: 11-14-11-10-9-6-10-7 = 78
Situps: 8-11-10-10-9-9-10-9 = 68
Squats: 17-16-16-17-16-15-14-14 = 125
Total = 312

humbling... still recovering from last weeks climb and night out HOPEFULLY that's why I'm so damn weak.

Pullups (on ice tools)
5,5,3,1 (out of gas... back sore from yesterday)
(14 total)

Push-Ups
18,12,8,5,4,5,2,3 (57 total)

Sit-Ups
13,13,12,11,11,10,9,9 (88 total)

Squats
17,16,16,16,15,16,16,17 (129 total)

Total Reps: 288
Total of highest sets for each Exercise: 53
"" "" lowest: 27

380

380

Screwed up my little paper chart and only did 7 rounds. Also, rest was ~30 sec between exercises as I transitioned to different spaces:

pullups (kipped): 12/8/6/5/5/4/4 (a few may have been short near end)
pushups: 17/13/9/7/7/6/6
situps (feet flat, anchored at toes): 11/10/8/8/7/7/7
squats (depth pretty good for me): 16/14/16/15/16/15/15

If I use 2/4/5/12 for my eighth round estimate, my total would have been (if I weren't a moron):

297

as is, it's 274 for 7 rds.

Hey, Chris Mason--"climb and night out"?! How about the details on the message board? :) Always love a good TR.

Congratulations on the OHS, Nik Nakis.

419

+71 from 02/20/05

Wednesday, June 1, 7:00pm

Pull-up - 8,7,7,5,4,4,4,4
Push-up - 16,14,8,7,8,6,7,7
Chinee - 13,12,12,11,11,11,11,11
Squat - 15,15,16,15,15,15,16,16

Total = 331

Pullups 12/10/10/10/7/7/6/6 = 68
Pushups 15/15/14/10/8/7/6/6 = 81
Situps 14/13/12/12/10/10/10/10 = 91
Squats 21/21/21/21/20/20/20/21 = 165

Total: 405

Up from 393 last time.

Pushups fatigue *way* too quickly. Pullups are getting better. I can't seem to do situps much quicker than that; it's not strength or fatigue, it's speed. Why am I so much slower than others?

Completely managed pace, as if we were doing tabata scoring gave me a 320.

Pullups 8x5
Pushups 8x8
Situps 8x13
Squats 8x14

New PR on tabata squats. Absolutely destroyed my legs.

And about timing tabata intervals. My Timex Ironman has a timer repeat setting. I set it to 30 seconds. When it hits 20 left, I start my work. When it starts beeping, I rest. The beeping lasts for 10 seconds, so when it stops, I start up again. It works pretty well for me.

336, felt horrible, reps declined rapidly

John 385
Troy 342
Brent 308