August 7, 2005

Sunday 050807

Weighted Tabata Squats
150 Sit-ups

Perform the Tabata Squats holding a 10, 25, or 45 pound plate to your chest.

Report score and load selected to comments. Attempt the sit-ups in a single set and report success to comments.

good-squat-2-august_2005-th.jpg

Enlarge image

It can take years to develop a squat this good in an adult and typically six months in a seven-year-old.


Shivworks: A collective mind-trust for alleyway solutions.


Meet Jeff Martin, Greg Amundson, and the CrossFit HQ crew at the Krav Maga seminar next Saturday at CrossFit Santa Cruz.

Posted by lauren at August 7, 2005 4:04 PM
Comments

ooh, squats, right up my alley :p

Comment #1 - Posted by: Jesse Woody at August 6, 2005 4:28 PM

Hey--nice to see a Shivworks mention!

If anybody wants to wander over and say hello to the man in the videos, SouthNarc hangs out at www.totalprotectioninteractive.com/forums !

Comment #2 - Posted by: Jay at August 6, 2005 4:36 PM

Damnit I couldn't even get out of bed this morning cause I did rock bottom to bottom squats in tabata this yesterday. This ones going to be painful, I still can't feel my core...Can't wait

Comment #3 - Posted by: brendan melville at August 6, 2005 4:59 PM

12 reps w/ 16kg Kettlebell. Sit-ups in 5:50. . .had to take a few breaks at the top.

Comment #4 - Posted by: Matt Jones at August 6, 2005 5:28 PM

Jeez, Matt . . . can't you wait? (j/k)

Nice score . . . I'm not going to match that.

Comment #5 - Posted by: davidjwood at August 6, 2005 6:38 PM

Will be performing 2 WOD's tommorrow. Have to make up for the push presses I missed from being out of town. The Tabata's are 8x20secs on, 10secs off right?

Comment #6 - Posted by: Jon at August 6, 2005 8:53 PM

Having carried professionally/daily for 17 years and having waded through a variety of training; no one offers better real world applicable close quarter handgun tactics.For those with a need check out the ECQC course.

Comment #7 - Posted by: Jim at August 6, 2005 9:16 PM

So the score is the least number of squats you do in the 20 sec ???????

Comment #8 - Posted by: LiL Runner at August 6, 2005 9:22 PM

Jon: Yup.

LiL: Yup. your lowest score out of all the rounds.

Comment #9 - Posted by: J Jones at August 6, 2005 10:51 PM

Brand X did Painstorm today. Doing NOTHING tomorrow! Except maybe the situps. :)

Comment #10 - Posted by: Andrea at August 6, 2005 11:13 PM

Did romanian dead lifts 7x5 as a warm up. These made my hamstrings jingle.
Then tabata with two 10kg plates held to my chest and wife timing. Managed 14 reps for every set except the 5th where i only got 13. Sit ups were done very slowly but without stopping. Lower back felt very tight so will be hitting the joint mobility later. Fantastic work out coach.

Comment #11 - Posted by: rdc at August 7, 2005 12:09 AM

14 reps using 25 lb plate....after 50 straight situps i broke up the rest

Comment #12 - Posted by: Michael Rounsville at August 7, 2005 1:49 AM

12 reps with a 5 kg plate. 100 and 31 and 20 situps.

First tabata squats.

Comment #13 - Posted by: phauna at August 7, 2005 2:58 AM

20kg plate
19, 18, 18, 15, 14, 15, 15, 15
score was 14.

the situps just sucked. 50 straight and the rest broken

Comment #14 - Posted by: adrian at August 7, 2005 3:19 AM

14 for 45# tabata squats; 150 straight anchored situps. Fun WOD! Off to put up hay into the barn....

Comment #15 - Posted by: kelly moore at August 7, 2005 4:57 AM

Hi all,
Workout as follows
Lisa w/10 kilo plate 15,16,16,16,15,15,15,15. Sit-up 60,30,20,20,20. Duration to complete sit-ups ~11:00

Jon Weighted mile trot (bdw. 82 kilos) w/66 kilos (~145#'s) ~1700m 14:58. 4:00 rest (unloaded back pack and strop) then sit-ups 150 continuous 6:06 (never realized how much the pecs work in the sit-up. Also, sustained another friction burn; on the back (from the pack) to match the two on my shoulders from a the cleans. As I type I still tremble.
Unti tomorrow...

Comment #16 - Posted by: Jonathan Jensen at August 7, 2005 5:56 AM

I had done a set of Tabata parallette pushups earlier, followed up with WOD.

10lbs 22, 22, 21, 20, 20, 19, 19, 18

150 situps, feet anchored, 60, 35, 20, 20, 15

Fun times.

Comment #17 - Posted by: Jesse Woody at August 7, 2005 6:58 AM

Painstorm at Brand X was rough. And awesome. Thanks to everyone there. I had a blast.

Off to tabata land.

Comment #18 - Posted by: ronnie at August 7, 2005 7:10 AM

low was last set at 12 - 15 lb plate - last 2 burnin! surprisingly very different holding weight
Sit ups 75/25/25/25

Comment #19 - Posted by: Jeff K at August 7, 2005 7:54 AM


Tab Sqts 25# @ 12 reps
KELLY wow 45# @14 incredible!
my WO partner for the situps was iPOD Barry White & You,re the First,the Last.My Everything.B.arry finished in 4:34 BUT it took me 6:14 However...no breaks just slow reps BUT.. we got it together baby!
COACH... thanks for the note.. I thought you'd like the book.

Comment #20 - Posted by: dave k at August 7, 2005 7:57 AM

10 w/a 45 pound plate. Sit ups(anchored) 75, 1 minute rest, 75. The whole ball of wax done in 10 minutes.

I invited a friend to try this one. He's one of these guys that say's, "I'd workout like you but I don't have the time". His tabata score was 1 with no weight and he bailed after 20 sit ups. As he wobbled down the driveway,legs aquiver, I told him I never wanted to he that "I don't have time to work out" BS ever again. He said he'd be back tomorow. We'll see.

Comment #21 - Posted by: John Walsh at August 7, 2005 8:21 AM

First time doing a Tabata anything. From the description, it seemed like it was going to be easier than it turned out to be. Guess that's the point.

Started with a run - about 3.5mile on rolling hills.

Weighted squat tabata: At home, so no plates today. Sub with 25# DB. Score 17.

That really got my heart beating.

Sit-ups (anchored): after 30 reps a lot of breaks. Took me 8:47 to finish 150.

Comment #22 - Posted by: EMelton at August 7, 2005 8:23 AM

Well I decided to play it safe and chose to use a 10 pound plate... ok, ok, I should have chosen more, but I have to bike to work tomorrow and want to be able to make the trip without stopping to start peddling with my hands ;-)

Weighted tabata squat : 11
Situps (unanchored): 150 in 07:59 I did 40 consecutive reps before taking a break.

Comment #23 - Posted by: David at August 7, 2005 8:34 AM

21 tabata squats with35# clubbell
3 x 50 Situps

Comment #24 - Posted by: PeterN at August 7, 2005 8:34 AM

Tabata's: 15
Sit-ups: 4:26

Comment #25 - Posted by: Wade W. at August 7, 2005 8:49 AM

First time I've actually been able to do the WOD without modification. Score of 9 on tabata squats w/ 10 kg weight (figured good form was more important than lots of bad reps), situps broken, with largest set 50.

Comment #26 - Posted by: grsing at August 7, 2005 8:50 AM

TS w/ 25# DB in Isosceles Ready Position: 16
Situps (Anchored): 1 X 50, Too many X 10, 5:01

Great workout! Punished myself for the pizza and beers I devoured last night while switching b/w X Games and UFC by finishing off with a 7 min mile, 1000m row, and 52 flights of stairs. Legs feel like linguini. Almost met Pukie.

Comment #27 - Posted by: Sandy Slayer at August 7, 2005 8:58 AM

WOD

situps- 1 painfully slow set
Tabata - 10lb - 14
More squating practice required

Gina
situps 2 x 75
Tabata -10lb - 17

Comment #28 - Posted by: Wayne at August 7, 2005 9:10 AM

Warmed up with an 800 meter run

First time doing these Tabata's (OUCH)

25 lb plate: 20, 17, 19, 17, 13, 14, 14, 14 = 13

150 Tuck ups insetad of situps: 4:17

Was going to run a little more, but I have a very sore left achilles right now.

Great workout!

Comment #29 - Posted by: Jeff at August 7, 2005 9:21 AM

Did this today at CF NYC (go to http://www.crossfitnyc.org/ for the full report)

13 with a 45-lb plate.

Situps were done absolutely lackadaisically . . . broken after 30, sets of 10 thereafter. (Others were more rigorous than I; some were closer to 80 or 90 without a break.)

Comment #30 - Posted by: davidjwood at August 7, 2005 10:32 AM

Did a quarter-mile treadmill run with an incline to warm up. Lowest score was 12 with a 45# plate. Did 30 sit ups for a set, then needed a little break. Did sets of 10-20 reps until finished. Legs still screaming! Can't hardly get up out of my chair! Pukie feeling is just NOW starting to subside (finished WOD about 2 hours ago). Going to pool now to lick my wounds...

Comment #31 - Posted by: Jon at August 7, 2005 10:33 AM

WU:
stationary bike - 00:10:00
cf wu

WOD:
tabitha c 25# - 19
sit-ups - 150(15x10)

time:
00:14:55

Comment #32 - Posted by: 4 at August 7, 2005 10:34 AM

Tabatat Squats 8 rounds w/ 1.5 pood Kettle Bell(53 lb.)
round 1-16
round 2-17
round 3-18
round 4-18
round 5-18
round 6-18
round 7-18
round 8-17

score of 16---150 sit ups in 6:19

JeffT

Comment #33 - Posted by: JeffT at August 7, 2005 10:39 AM

was joined by my girlfriend, Anne, for this WOD. Her second CF WOD.

I started the action by grabbing a 25lb plate for the weighted Tabata squats, knowing I could always swap a heavier one if I found it too light. I didn't.

12 reps for all eight sets. score: 12

Anne chose to go unweighted for her first Tabata squat rountine.

15, 12, 12, 12, 12, 12, 12, 13. score: 12

Situps: Took turns holding ankles in sets of 30.
I got to 150 first in 5 sets. Anne got 75 situps.

I'm very happy with Anne's results. She's a tiger! She had great squat form - deep and full extension! and pushed very hard on the situps! I hope she tries a few more WODs with me. It's great to workout with my babe!

Comment #34 - Posted by: John Messano at August 7, 2005 11:08 AM

Tabata squats 53lb KB score of 10 for set with fewest

150 situps in one long grinding set, didn't time it

Comment #35 - Posted by: craigv bwt 185 at August 7, 2005 11:18 AM

============

TS with 45# plate:score=13, 19,18,17,x,x,...,13,14
150 knees to opposite elbow no stop, about 10 min total

Comment #36 - Posted by: Greg Ev at August 7, 2005 11:22 AM

WU was 1 hour PIYO class, post WOD was 3x500m row (1:58, 2:04, 2:20)

Comment #37 - Posted by: Greg Ev at August 7, 2005 11:24 AM

45 pound plate Tabata squats: 16
Slight decline anchored sit-ups: 105,1,6,14,24

I underestimated this one.

Comment #38 - Posted by: Ahmik at August 7, 2005 11:39 AM

45 lb tabata squat, score = 10

150 sit-ups:
80
rest 5 sec
20
rest 10
10
rest 10
10
rest 10
10
rest 10
10
rest 10
10

med ball work w/ partner:
back to back twisting throws
situps w/ throw, and
throws for height a la Jeff Martin

Comment #39 - Posted by: Mulcahy at August 7, 2005 11:39 AM

unweighted, still dying from friday tabata session. 16 was lowest.

150 fast non-stop anchored. Got quicker at the end. I'm going to be hurting tomorrow haha

Comment #40 - Posted by: brendan melville at August 7, 2005 11:39 AM

used 25# plate
score=15
150 sit-ups at slight incline for the first 60 (30,30,20,10,10,20,10,10,10)ouch!

1000 m row and did some L sits

Comment #41 - Posted by: Krista J. at August 7, 2005 12:00 PM

25# plate, lowest score was 12. Ranged from 17 to 12 all throughout the rounds. I could have gotten 13 or 14 if I hadn't stopped 5s early due to misreading the clock on round 4.

Sit-ups broken 50-35-15-20-15-15. Didn't time them, done anchored on a decline.

Comment #42 - Posted by: David Knutzen at August 7, 2005 12:03 PM

Weighted Tabata? I thought the unweighted was tough enough!

45# plate - score 15

situps - did first 50 on g/h bench, next 50 on floor (unanchored), last 50 back on g/h. All sets of 50 were broken - much harder than I thought! Time: 6:42.

Comment #43 - Posted by: Andy Petranek at August 7, 2005 12:10 PM

Used a 25 lb. plate = score 16.

150 situps in 4:30', broken 100,10,15,12,13.

Will do handstands and clubbell work later.

Comment #44 - Posted by: Scott H at August 7, 2005 12:12 PM

Tabata squat w/ 25# plate, score 15
Sit-ups broken: 50 Glute ham,50 floor/ anchored,
50 floor/ un-anchored. Sit-ups took~10 min.

Comment #45 - Posted by: Mel Jenkins at August 7, 2005 12:14 PM

45 lb plate

19,20,20,20,19,17,14,14

score 14

situps as rx:d

Comment #46 - Posted by: Jussi at August 7, 2005 12:16 PM

14 reps witha 45# weight
I got 55 straight sit-ups then I fell apart and had a couple bad sets.

55/15/18/22/20/20

Comment #47 - Posted by: T.Rain at August 7, 2005 12:24 PM

Huge thanks to Carol and Mike at Crossfit HB. Today was my 14 y/o daughter's first WOD/formal introduction to CF. Carol she really liked it (even though she just came home and got horizontal with a water bottle...) She said she wants to go back soon.

As for dad - 25# comfortable MARCIS vest for weight: 11:38 score - 16; sit ups way too slow.

Comment #48 - Posted by: Steve HB at August 7, 2005 12:26 PM

Is it a good idea to do other excercises like Pullups, pushups, dips, etc. as Tabatas

Comment #49 - Posted by: J at August 7, 2005 1:14 PM

45# - 12

50 straight, remainder broken. Total ~ 10 min.

Comment #50 - Posted by: Alex McClung at August 7, 2005 1:47 PM

used 45 lbs. for the Tabata squats
16, 18, 17, 15, 16, 15, 16, 16
score: 15

I managed 75 straight reps of situps but I still have a rib injury bothering me so I had to take a few rests, did a set of 25, rested, and one last set of 50.

Comment #51 - Posted by: Dan Orozco at August 7, 2005 1:47 PM

Cruel joke Coach G! Pulled a 9 on tabata squats with a 25lb plate. Figured that the situps wouldn't be too hard to pull out 80 or so....yeah, at 15, my quads cramped so bad that I had to unhook and be done with it. To make it up, I did some L-sits.

Comment #52 - Posted by: Scott Kustes at August 7, 2005 1:54 PM

45lb plate:
15/15/15/15/15/15/14/15=14
150 situps unbroken, no anchor

total time: 9:32

Comment #53 - Posted by: Ben B. at August 7, 2005 1:59 PM

25#Weighted Tabata Squats: low=12 (high=14)
150 Sit-ups (unbroken, feet anchored on incline board ~6") 6:19


Comment #54 - Posted by: jdg at August 7, 2005 2:15 PM

50lb sandbag

score 12

situps were slow movin

Comment #55 - Posted by: Brent c. at August 7, 2005 2:21 PM

Tabata squats: 45lbs, score = 9
My legs were were in real pain for about 3 minutes afterwards.

situps anchored: 100, 20, 20, 10

Comment #56 - Posted by: Shawn E. at August 7, 2005 2:45 PM

David:
-25lb weight belt: 13
-80 continuous sit-ups (remainder broken)

Leanne:
-10lb weight belt: 11
-50 continuous sit-ups (remainder broken)

Comment #57 - Posted by: David B. at August 7, 2005 2:52 PM

Tabata squats: score of 13 with a 25# plate, got 16 the last round, should have pushed harder.
Sit-ups unbroken in 3:55.

Comment #58 - Posted by: Sam L at August 7, 2005 2:55 PM

Steve HB:

Congrats on getting the family started! I'll get Catherine going as soon as she comprehends spoken language.

D

Comment #59 - Posted by: David B. at August 7, 2005 2:55 PM

tabata squats: 16 (used two 15 lb clubbells)
sit ups: 70/40/40

Comment #60 - Posted by: paulw at August 7, 2005 2:57 PM

tabata score: 12 with 10 pound plate
situps were broken after te first 50

finished off with some push press work since I missed yesterdays WOD.

Comment #61 - Posted by: Chris Gondos at August 7, 2005 2:59 PM

Did crossfit warm up, followed by 45 min BJJ sparring, then using 2 10lb dumbells(that was all I could find in that gym), did tabata squats of 23, 24, 26, 25, 25, 26, 25, 25.

So my score is 23? (First time with tabata, still working it out)

The sit ups were very broken after around 50, but achingly finished them in 6:30.

Comment #62 - Posted by: pwoodruff at August 7, 2005 3:01 PM

tabata squats: scored 11 using 2x10# dbs
situps: 75-50-25

Tired from late night and big cheat dinner - Italian.

Comment #63 - Posted by: Norma at August 7, 2005 3:17 PM

went mountain biking for 2 hours before breakfast @ 9000 ft in the mountains above albuquerque. then did workout...
11 with a 45 lb plate.
150 anchored sit-ups in 4:23

Comment #64 - Posted by: josh6000 at August 7, 2005 3:26 PM

tabata squats 45# plate
15/16/14/14/13/12/12/12=12
150 situps
70/30/20/10/10/10 = 10:20

Comment #65 - Posted by: nisei at August 7, 2005 3:35 PM

45# Weighted Tabata Squats: 15
Sit-ups (anchored) - 60, then broken - 150 in 7:19

Wife:
25# Weighted Tabata Squats: 13
Sit-ups (anchored) - 50, then very broken - 150 in 7:22

Comment #66 - Posted by: Eric2 at August 7, 2005 3:43 PM

Tabata score of 8 using 10# plate (first four sets)
Tabata score of 12 using 25# plate (last four sets) - Got better when it got heavier and harder

Situps were a broken mess, but I got through them. Tailbone is raw again, but not as bad as it was a few weeks ago. The Abmat came just in time, too. Woo-boy, that sucker never let's your abs have a break (that's the point, I guess). Total time for the whole shebang was 16:12:03.

Comment #67 - Posted by: ronnie at August 7, 2005 3:46 PM

bw=205. CF warmup. 45# plate for tabata. abs broken into 5 sets (pathetic, i know). did yesterdays' WOD before this one today.

Comment #68 - Posted by: joe at August 7, 2005 3:49 PM

1. Tabata score of 11 using a 10kg weight. Use 15kg next time. Try and maintain 12 too.

2. Class of body attack.

3. Completed 150 sit ups without stopping. Try with hands behind head next time.

Comment #69 - Posted by: Matthew Townsend at August 7, 2005 3:51 PM

BW: 164, 45lb plate
SQ: 17.13.10.9.9.9.7.8
SU: 50.20.10.10.10.20.15.15
I suck at situps.

Comment #70 - Posted by: matt halperin at August 7, 2005 3:57 PM

CFWU x 3 (Modified - shoulder injury, so no pull-ups or dips)

1st time doing Tabata Squats. I used a 25# plate.
TS: 19/19/19/19/19/19/19/19 = 19 (HRM indicated I was working around 174)
SU: 150 (Broken)

Will use a 45# plate next time around.

Comment #71 - Posted by: T. Cam at August 7, 2005 4:14 PM

Tabata Score: 20 with 10 lbs.
150 sit-ups (crunches- knees up) non-stop

Comment #72 - Posted by: TKlink at August 7, 2005 4:16 PM

tabata score: 12 w/ 22 lbs
sit ups/crunches: 7:00

those of you getting the sit ups done in under 7 are beasts. i did mine unbroken and just made 7.

Comment #73 - Posted by: Cliff V at August 7, 2005 4:31 PM

Tabata squats with 25lbs
all rounds = 13

150 situps
50/50/50 time=9:30

Mike Donnelly

Comment #74 - Posted by: rosceaux at August 7, 2005 4:42 PM

Tabata Squats with 25# plate
14 17 15 16 16 17 16 16

150 situps: 1 continuous set, 4:31

Comment #75 - Posted by: Dave Wall at August 7, 2005 4:52 PM

Tabat Sqt(45#) Score:15 reps
150 Situps (Bkn)-9:16

Comment #76 - Posted by: JGoodin at August 7, 2005 4:57 PM

Tabata squats w/ 25# plate: 14 reps
Situps: 50 then broken, time 7:47

Did some box moving today from one house to another, then a hour of thistle clearing. Anyone have any good ideas there?

Comment #77 - Posted by: Steve S at August 7, 2005 5:15 PM

Steve S - I was doing thistle clearing today for over 45 minutes while waiting for the first wagon load of hay to come in off the field. I wanted to see how much of the hillside I could finish before putting up hay.

I cut them semi tabata style....50 seconds cutting as fast as I could, 10 seconds to stand up and move to the next patch. My lower back is sore and tight and my hands feel bruised, but the entire hillside around the arena is now a thistle-free zone.

Might as well make it a challenge if it has to be done anyway!

Comment #78 - Posted by: kelly moore at August 7, 2005 5:26 PM

Tabata first timer 10# plate 12 score
tail bone still painful so did 30 broken knees to elbows insted of situps (Did not time)

Comment #79 - Posted by: Ian D'Ambrosia at August 7, 2005 5:46 PM

Well, I guess I did do the squats and situps a little early (saturday night) since I thought this was the workout for yesterday! So today I made up my own workout at home doing 5 rounds of 10 Kettlebell Cleans (each arm), 8 Kettlebell Presses (each arm), and a 400m Run. Didn't time it.

Comment #80 - Posted by: Matt Jones at August 7, 2005 5:53 PM

14:00 start to finish

Tabata Squats w/10lbs. medicene ball
16/17/17/17/17/17/17/18
Situps
50/25/25/15/10/15/10

This was a classic "harder than it looked" WOD. Brutally efficient, thanks Coach & crew.

Comment #81 - Posted by: Rob M. at August 7, 2005 5:57 PM

tabata score is 17 no weight

situps 150

legs were burnign the entire set of sit ups...lactic acid!

Comment #82 - Posted by: Allen Yeh at August 7, 2005 6:05 PM

Wow, great workout Coach...silent but deadly!!

Tabata Squats (45#)
Score = 19

I suprisingly stayed consistent on these averaging 19.5 reps.

150 Situps
Time = 4:40

Underestimated these and was limited by hip flexor fatigue around rep 80. Didn't track reps broken but managed to keep rest to a minimal.

Comment #83 - Posted by: arob at August 7, 2005 6:13 PM

tabata sqats (35#)
score = 12

150 situps in 6:10

Comment #84 - Posted by: CodyC at August 7, 2005 6:18 PM

Tabatas: 13 with 45#. ROM a bit short due to size of plate, and lack of size of myself.

Situps: anchored, unbroken but there were a few slow spots!

15# Clubbells: 125 swipes, unbroken, in 7 min

Comment #85 - Posted by: Lynne Pitts at August 7, 2005 6:19 PM

Squats:
14/14/14/13/12/11/11/11 w/20kg sandbag
This looked a lot easier on paper.
Sit-ups:
150 consecutive, unanchored sit-ups w/ hands behind head. I don't know how I managed that but I got into the zone and just kept going. I did them on my back lawn so I think the grass helped cushion me better than a crappy mat on concrete.
Finished off with some handstand work.

Comment #86 - Posted by: Troy Archie at August 7, 2005 6:19 PM

score of 16 with a 25# plate.

Had to break the situps into sets of 50, 45, 35, 20.

Comment #87 - Posted by: Justin C at August 7, 2005 6:38 PM

15 with 10lb weight. First time doing tabatas.
150 situps as 75/45/30.

Comment #88 - Posted by: amullican at August 7, 2005 6:41 PM

17 pullups pr

wod (1st time doing any sort of tabata)

tabata squats (25lb)
score = 9 Started with 15's then...no pain but felt like my legs were melting out from under me. Good thing it's only 8 rounds. Lots of work to do here!
situps
50-25-then 10's and 15's till finished.

Comment #89 - Posted by: Laird at August 7, 2005 6:41 PM

Lynne - very nice work on the swipes! Maybe 10 minutes straight on the 20th???

Comment #90 - Posted by: kelly moore at August 7, 2005 6:42 PM

Did an experiment and tried to do these "Dan John" style by doing a 95 lb. front squat. Well, by the second minute I was down to BW only. Won't talk about the sit ups.

Comment #91 - Posted by: Mike at August 7, 2005 6:56 PM

- Weighted Tabata Squats - 15 kg - score 11
- 150 Glute-Ham Situps -30,20,20,20,15,20,10,15

Comment #92 - Posted by: scott mcandrews at August 7, 2005 7:22 PM

Did this one at CF NYC this morning. Got 10 on the squats with a 45# plate. I've never felt only my hip flexors tire out like this before. I thought I might be able to keep a slightly higher score, but I slowed down on the last two rounds.

Something like the first 40-60 situps were unbroken, then progressively more broken as I progressed.

CF NYC then did another clean/press workout you can read about at http://www.crossfitnyc.org/archives/2005/08/two_on_one.html.

Comment #93 - Posted by: Stanton at August 7, 2005 7:32 PM

Tabata #25 13 (13,14,16,16,16,18)

Sit-ups 4:31
Feet anchored on a flat board. Unbroken

Comment #94 - Posted by: peter at August 7, 2005 7:43 PM

#25 at 18 reps
150 SU's unbroken

Comment #95 - Posted by: Jay M at August 7, 2005 7:58 PM

tabata squats..oops..forgot about the weight
least amt 16 reps
situps 150 unachored unbroken 6:10
first time getting hips less than parallel

Comment #96 - Posted by: Kathryn at August 7, 2005 8:00 PM

Chad:
Tabata w/10# - 14
Situps in 4 sets: 30-45-50-25

Gina:
Tabata w/10# - 15
Situps in 4 sets: 30-40-60-20

Comment #97 - Posted by: ChadC at August 7, 2005 8:14 PM

First time CF WOD. Did the CFWU, but still building up pull-up strength with negs.

*Tabata Squats: load = ~10lbs, score = 12
*150 Air Force Sit-ups in 6:20 (60, 30, 20, 20, 20)

Used two of my old biology textbooks for weight. Thought I would at least be able to swing the sit-ups in 3 sets (60, 50, 40), but broke down in the middle of second set.

Comment #98 - Posted by: Marie Atkins at August 7, 2005 8:39 PM

1st workout: Rutman mile, 140 lb duffle bag. BW 183.

DNF, dropped it once during a shifting of weight. Barely got it back up, then lost it again about 100yds from my house. (Time 17:50)

I had to go back for it later. (not counted in time).

Picture from August 8th is after that 'exercise'.


WOD: Tabata score ( 35lb plate) 13

Situps were basically unbroken (had to stop a few times to adjust the towel from under me, still got all itchy from the grass). Hands touching head the whole time, elbows to knees, feet anchored half the time.

Total time: 3:29

Comment #99 - Posted by: J Jones at August 7, 2005 8:55 PM

Tabata score 13 with 10kg/22lbs plate.Sit Ups 150 unbroken to vertical,feet unanchored,hands crossed or by side. time 4:28min

Comment #100 - Posted by: Fi at August 7, 2005 9:12 PM

Tabata w/ 25# = 15
Quit SU's due to previous lower back pain. My body's a wreck. I need some help on the Oly stuff.

Comment #101 - Posted by: John Elstad at August 7, 2005 9:23 PM

Tabata Squats: 21-18-17-15-12-12-12-9 (2 x 20# DB's)

Situps: 45-25-30-25-25

Comment #102 - Posted by: Scott D. at August 7, 2005 9:28 PM

Did them with my 55 lb son on my back, he squatted during the 10 s rest. Score 11. Then we did the situps together. I've got more kid PT routines if anyone's interested, they make great weight, they hang on tight, and if you have more than one of various weights, you can get a great burn. Plus they love it.

Comment #103 - Posted by: mark b at August 7, 2005 9:40 PM

Mommy? My legs hurt. Walk kind of wobbly. First time. 35 lb weight vest. 17 highest, 12 lowest. Are tears common?

Sit-ups. Got through them. Dunno how long, but it took a while.

Comment #104 - Posted by: David Birozy at August 7, 2005 10:24 PM

First WOD. I've been browsing these workouts since my friend StephenT. started working out with CrossFit.

Starting SMALL:
unweighted Squats score: 10 (11-10-12-13-12-12-12-12)
Situps 12:00 (50, 4x25)

MuscleUps here I come!

Comment #105 - Posted by: AdamY at August 7, 2005 10:35 PM

Tabata Squat Score: 10@25 lbs
100 Situps: 30,10,5(12) -- Forgot to time

Comment #106 - Posted by: Russell Jackson at August 7, 2005 11:32 PM

10# plate with a score of 16.

6 sets of 25 sit-ups.

Good and quick WOD.

Comment #107 - Posted by: kris at August 8, 2005 12:26 AM

BTW=150. 45# plate. Score- 10. Held onto it for the whole round.

Situps as follows:

50 Jim Baker Standard Glute Ham Situps.
50 Anchored Incline Situp Medicine Ball Wall Throws W/10# Ball (4ft to wall).
25 JBSGHS.
25 AISMBWT.

That was the worst thing I've ever done to my abs. 10:15. Felt like my kidneys were gonna explode out of my navel.

-D.

Comment #108 - Posted by: Dan Silver at August 8, 2005 2:09 AM

AM: Bush/Trail Run 5Km 29.55min

PM: CFWU+3X10 push ups
Tabata 10Kg 13/12/10/9/9/9/9/9
Unanchored military BFA Sit ups (wrist to knee)
40/20/12/12/15/15/16/12

10X3 point push up

Comment #109 - Posted by: JoeB at August 8, 2005 4:05 AM

10 lbs., 14 Tabata score; 44 situps before first break, rounds of 15, 20 and less to 150.

Comment #110 - Posted by: Ted Zink at August 8, 2005 5:33 AM

First time with tabata squats.
Scored an 8 with 25# plate. I did thirty sit ups and called it a day; headcold.

Comment #111 - Posted by: RyanA at August 8, 2005 6:08 AM

bw 225
alt. 5000
19,18,18,18,18,18,19,21
45lb plate
score 18

Comment #112 - Posted by: mc at August 8, 2005 6:46 AM

did a tabata warmup
double under tabata
1-5-4-4-6-5-5-5
spin bike w/arms
25-25-25-23-24-23-24-25
double under rd.2
7-6-7-4-5-5-2-9
I like this warmup for double unders...

WOD=
tabata squats w/25# plate
15-13-12-12-11-12-10-12
situps =5:14 broken 100-50

Comment #113 - Posted by: dennyy at August 8, 2005 7:17 AM

tabata score = 10 w/25 lb (15/14/13/11/10/10/10/10)
situps = 50/25/25/25/25

Comment #114 - Posted by: Patrick at August 8, 2005 7:59 AM

starting up again

squats with bw: 20,18,17,20,19,19,18,17

abs (done as a continuous circuit):

50x leg levers/raises
50x situps (free ankles)
30x leg levers
20x crunches

Comment #115 - Posted by: doron at August 8, 2005 8:19 AM

Tabata squats with weight. I used some old school text books in a backpack to approximate a 45lb load. My score was 23. I always knew those old texts would come in handy.

Did the sit ups with my feet anchored, tried to do them without breaks but couldnt. The entire sit-up effort took 4:23

Comment #116 - Posted by: Rajesh at August 8, 2005 8:29 AM

WOD no weight
Tabata 14
sit ups 30

Comment #117 - Posted by: Rick Ihrie at August 8, 2005 9:15 AM

WU 5:00 eliptical

Tabata squats with 25# - score 20
150 SU - 4:06 12" incline,locked feet

5:00 stairclimber

Comment #118 - Posted by: rocco at August 8, 2005 9:28 AM

Did overhead squats with 45 pound bar instead of holding plate.
Tabata 14
Situps 4:20

Comment #119 - Posted by: mperry at August 8, 2005 11:43 AM

Did the Push Press WOD first then:

Tabata squats with a 25 lb. plate: 14
(all rounds 14 but last, which had 15)
Whoa, those are cool. A good way to work on flexibility for the bottom position.

Didn't do the situps; gym had their lunchtime "Ab Lab" going, and they were using all the pads and good floor space. Perfect excuse to put this off until later! YBF...GACK!

Trying to catch up. Have a nice Monday, everyone.

Comment #120 - Posted by: Rene' at August 8, 2005 1:23 PM

First time I've tabata'd anything. 25# plate:
13,13,13,12,10,10,10,10 = 10
It was a struggle to get the last 10 in 20 seconds. I could barely walk over to do the situps. Anchored, very broken, untimed. But done.
BW 240

Comment #121 - Posted by: Andy S at August 8, 2005 2:02 PM

a day late so will have to double down today
45# tabata:
13,14,14,14,15,13,14,14
tabata score=13

150 situps:
100,50=7:26
now off to do the next WOD...

Comment #122 - Posted by: stokedaddy at August 8, 2005 4:03 PM

Did on 8/8 after Push Press WOD

25# Tabata = 11
150 situps - Best was 31

Comment #123 - Posted by: Chrispy at August 8, 2005 4:31 PM

make up later

Comment #124 - Posted by: Ron N. at August 8, 2005 5:17 PM

I've got a sprained thumb, cramped shoulder from a tetanus shot, and a cut open foot - so my warmup was only: 3 rounds of samson, pushups, 20x pullups, and handstands.

Seth's warmup (the protege): 3 rounds of samson, pushups, pullups, dips, handstands.

WOD:
Seth: no weight. Tabata score of 13. 150 pullups in 1 set in 5:39

Nic: 45lbs. Tabata score of 11. 150 situps in 5:01.

Cooled down beating each other with sticks (WELTS!).

Comment #125 - Posted by: Nic Nakis at August 8, 2005 8:27 PM

Catching up Saturdays first
Weighted Tabata Squats w/45 lb- 13(15 on others)
30 consecutive situps on decline bench; swam
(95x3;135x2;155x2;165x2;185x1;195x1;205x1)

Comment #126 - Posted by: johnmcc at August 8, 2005 8:27 PM

11 x 10lb after push presses w/ 115 each round.

Comment #127 - Posted by: Tim J. at August 8, 2005 8:35 PM

9@ 20# weighted tabata score
101 situps - Broken 50, 25, 26 then ran out of time - Jeff made us get up and run 2 laps!


Follow up with a butt-whoopin' Kickboxing class.

Comment #128 - Posted by: laurar at August 8, 2005 9:13 PM

couple of days behind (what else is new?)

had to use a 40# DB - scored 11

situps broken (50,50,25,25)


thanks!

Comment #129 - Posted by: Murph at August 8, 2005 10:14 PM

Tabata squats - the bane of my existence!!
Legs still rebelling from yesterday's Rutman Mile walk.

Used a 35lb sandbag for the weight

Tabata core was a pretty weak 8
Sit-ups were a slow, but unbroken 150 in 7:36

Comment #130 - Posted by: Chris Longley at August 8, 2005 11:58 PM

Holy spinal erectors!
Did the squats Zercher style, with a 45lb bar.
Started with 16 reps - final score was 9

one big paced set of 150 sit-ups in 5:14

Finished with .5 mile run in 2:33

Comment #131 - Posted by: Jerry Hill at August 9, 2005 5:21 AM

Did this workout along w/ Saturday's workout on Monday.
Started with a 25IB plate for 17 reps, ended with bodyweight only for 11 reps.
Incline situps- didn't count the reps.

Comment #132 - Posted by: Grant at August 9, 2005 5:42 AM

24 with 25 lbs
150 sit ups 4:10

Comment #133 - Posted by: Lino at August 9, 2005 6:08 AM

tabata front squats w/ 45# bar. score = 10
150 situps, brief pause at 122. took about 5 min.

Comment #134 - Posted by: JC at August 9, 2005 8:54 AM

Squats: 9 @ 10 lbs
Situps on a ball: 15 sets of 10.

Entire getup took me about 28 minutes. Hopefully one day I'll be good enough to get down to your times =) I'll keep at it.

Comment #135 - Posted by: Justin at August 9, 2005 9:15 AM

Just wanted to thank Jon Gary (JDG) who "recommended" I use 45#'s.
10 @ 45#'s
did 50 situps and then Rutman mile.
Jon I will return the favor soon.

Comment #136 - Posted by: Jeff at August 9, 2005 9:52 AM

10 lb weight a2a score 12
150 situps - 6:15

Comment #137 - Posted by: scott h. at August 9, 2005 10:46 AM

Tabata with 35lbs- 13.
Sit-ups broken after 75.

Comment #138 - Posted by: Monte at August 9, 2005 11:42 AM

Penance following a very chilled long weekend. Did this WOD before the backX/pull/push marathon.

Weighted tabata squats with 22lb: lowest score 14 (15, 15, 15, 15, 14, 14, 14, 14)

150 sit-ups (feet un-anchored, hands to side, overhead and across chest) time: 7:27

Cheers, kempie

Comment #139 - Posted by: kempie at August 9, 2005 12:26 PM

16 REPS with a medium sized Oxygen tank. Well, you gotta use what you got right. Im not sure how much it wieghed but it got damn heavy after a while.

Comment #140 - Posted by: Patrick at August 9, 2005 12:33 PM

Not thrilled with performance but I'll take it. Gotta take the bad with the good, right?

Tabata score of 11 using 35# plate
Situps badly broken - best set was 33. Need to work on these some more.

Comment #141 - Posted by: TK at August 9, 2005 5:09 PM

25# plate; score of 17

Situps: 50, 50, 30, 20

Comment #142 - Posted by: Charlie D. at August 9, 2005 5:22 PM

Tabat squats: 13 (all rounds)
Situps: 150 in one set

Comment #143 - Posted by: Wilkie Mon at August 9, 2005 7:02 PM

Opps: 10# on the squats

Comment #144 - Posted by: Wilkie Mon at August 9, 2005 7:03 PM

I'm running four days behind instead of three, so I combined yesterday's WOD and today's.

Push Press: 3-2-2-2-1-1-1-1-1
Loads: Two 53lb kettlebells for all reps. Interspersed with handstand work.

Today's WOD:
Weight for squats: 36lb. Tabata Score: 10
Max Sit-ups: Unbroken. 150 in one set.

Comment #145 - Posted by: Eric '07 at August 9, 2005 11:45 PM

15-16 with a 25lbs plate. Could've gone harder at the beginning.

Comment #146 - Posted by: Chris Mason at August 10, 2005 9:14 AM

Run: Fairmont Canyon- Alki 46min

Comment #147 - Posted by: Durham M. IAFF at August 10, 2005 9:14 AM

Abraham Lincoln Crossfit

Joe
tabata score = 10
sit-ups broken starting at 80

Tom
tabata score = 12
sit-ups broken at 50

Comment #148 - Posted by: Tom and Joe Londrigan at August 10, 2005 10:03 AM

Tabata w/45# plate: 14, 14, 15, 14, 14, 14, 15, 14, 14, 14 (yes I did too many); score = 14

150 unanchored sit-ups broken after about 40 (time = 4:55)

Followed with push press WOD: stuck @ 190.

Comment #149 - Posted by: Kramer at August 10, 2005 10:04 AM

Forgot to mention that we used only 10lbs. weight for the squats, 25 lbs. next time.

Comment #150 - Posted by: Tom and Joe Londrigan at August 10, 2005 10:27 AM

Forgot to mention that we used only 10lbs. weight for the squats, 25 lbs. next time.

Comment #151 - Posted by: Tom and Joe Londrigan at August 10, 2005 10:29 AM

1- 13@45#
2-13@45#
3- 12@45
4-8@45
5-14@35
6-10@35
7-20@25
8-15@25
First time to ever do tabata squats really kicked my butt my friend went with me and did the situps in 9:15 we were both first timers

Comment #152 - Posted by: dross at August 10, 2005 11:54 AM

squats 153 with 45#
Sit ups 55,20,25,10,10,10,20

Hip flexors a little smoked after the squats.

Comment #153 - Posted by: J Ross at August 10, 2005 4:44 PM

25# plate for squat low score of 18
set ups 150 broken (45, 10, 15, 15, 10, 10, 10, 15, 10, 5, 5, 5, 5)

Comment #154 - Posted by: Ben at August 10, 2005 6:51 PM

10lb.
scored 8

Failed at 30 on the situps. did 30 more in sets of 10.

Comment #155 - Posted by: Harkonnendog at August 10, 2005 7:23 PM

Got 18 without any weight. Did 150 situps in one long slow set.

Comment #156 - Posted by: TroyD at August 11, 2005 7:07 AM

Rounds of 18/18/17/17/17/16/16/16, so...

Score of 16 w/ empty oly bar... didn't have a 45# plate, so I did front squats w/ the bar.

Got 61 Jim Baker situps before I couldn't lift myself any more. Short break and finished the rest with normal anchored situps in 2 more sets.

Comment #157 - Posted by: Pat at August 12, 2005 6:02 AM

Score: 13 (started out strong with 20, 19, 17, then went rapidly downhill from there)
sit-ups unbroken in 6:36
tough workout

Comment #158 - Posted by: mfbunch at August 12, 2005 11:22 AM

Score: 14 (using 25#)
Sit-ups in 25s/8:36

Comment #159 - Posted by: Jamie W. at August 12, 2005 1:53 PM

12.

40/10/10/10/10/10/10/10/10/10/10/10

Comment #160 - Posted by: Barry Cooper at August 13, 2005 11:20 AM
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