October 23, 2005
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 050903.
Tony Budding, Nicole Carroll, Jim Schmitz, Megan Mitchell, Blake Glassman
Posted by lauren at October 23, 2005 8:37 PM
I'm still feeling the pain of Linda. Oh how I wish wish Sunday was the "Day Of Rest"
is that all you got?
I'll take your best shot
tough talk before bed helps me sleep
Any one have any recommendations on where to find good hints for deadlift form?
Philip - go to t-nation.com and search archives for an article called precision pulling.
I did the Linda workout tonight so we'll see how Sunday workout will go in the morning - i was waiting for this one to return - I love it!!
Cool PowerRack in the picture. What kind is it.
Also what are te metal squares (left side of picture) used for?
And last but not lease where do you get all the cool oly lift pictures from?
After this WOD, I'll be glad when Monday morning comes around!
why linda? all I know is I can't move my neck, must be the cleans.
ugh, I'm still sore from friday. but I might be feeling less by tomorrow morning... and then more pain that evening
What's the best kind of watch to get , to time yourself for all 32 Tabata intervals ?
I have a timex triathalon. I set the Interval timer to 30 seconds. After the :30 seconds in up, there is a ten second alarm. I start when the alarm stops. There will be twenty seconds until it alarms again. Work when its quiet, rest during the alarm. 20 on, 10 off.
I have not even begun to figure out everything this watch can do. Its also very handy for timing splits/laps on other workouts.
I won my first cage fight! Thanks to my training and Crossfit! I'll post pics as soon as they're available.
awesome stuff Lance.
decision or knockout?
SU (decline bench) 9's straight thru
and yes, I'm still feeling the rath of Linda
Better than last time, but last time I didn't do pull-ups.
Sit-ups were hard today. Usually they are the easy part.
Did Linda yesterday and sore this morning - then went to rugby coaching and after played touch. Wanted to do a bit more but felt shagged. Did "Tabata this" (before reading today's WOD) - close enough the way I was feeling. Did burpees instead of pull-ups (49), push-ups 120, situps 62, squats 103. Did pull-ups/dips (4 sets each alternating), wall-ball/box jump (4 sets each alternating) after that.
last time: 466
Good morning! I feel good after Linda, in place of the 5k run I put about 20 miles on my bike yesterday afternoon, still feeling good. I'm about to start the WOD! Question, where can I find an affordable kettle bell, and what size should I buy? Ok, good luck with the WOD, keep cross fittin' Jason
Unanchored, abmat situps.
Plus signs indicate improvement from September 3rd.
ouch- sore this am
PU-15-14-10-10/17-13-15-13 last 4 rounds w/ jumps last 5 of each set all band assist
Push-up- 12-11-10- then knees-10-11-12-10-12
Right on Lance. I love cage fights. Watching that is ;)
as rx - 301, "linda" had me pretty tight still this morning.
419...that is my best ever...I think Im still in "THE ZONE "...even after yesterdays PU pr ..it cant last for long...but I will engoy it while it lasts.....
After the first three pull-up sets they were assisted, only pulling 2/3 my bodyweight, otherwise:
Incredible workout, the body is burnt out.
And good work Lance! I was watching UFC on Spike last night, that stuff is incredible.
Is there a new Sports Palace? The one I visited a few years ago in San Francisco had a modern gym taking up most of the space and the REAL gym was in a room off to the side. I am visiting in Feb and am hoping to lift there again.
Lance: Good job in the cage. Did the CF workouts help?
Linda is the toughest one yet. I'm still sore.
I really gotta get a pull up bar in my apartment cause I could be doing so many of these workouts at home and not have to bother driving to the gym!
oh, and congrats Lance!
I'm assuming you post over at mma.tv
what's your name there? I'm tristar
Pull ups (kipping): 12/9/6/6/5/4/4/4
Push ups: 18/19/14/10/10/10/8/10
Sit ups (Abmat): 8/8/7/7/6/6/6/6
Total:296 Average HR: 144, Max: 162
CrossFit Atlanta Suffer On Sunday
Ryan Buckhead Doug Frank Dan Russ
Pullup 8 2 3 5 3 2
Pushup 12 3 3 11 6 3
Situp 12 7 10 10 8 4
Squat 15 13 13 10 11 8
Total 47 25 29 36 28 17
Pull ups - 26
Push ups - 50
Sit ups - 130
Squats - 91 TOTAL = 297.
Josh - Get a bar mate. I just did this at home. Bar for pull ups, floor -push ups, chair - squats, towel - sit ups. Crank the music and go,go,go!!
Well Done Lance.
Team Ruthless CF Va.
sit ups anchored-full ROM on all exercises
pu 17-17-10-8-7-7-7-7 80 (7)
psh 23-20-15-14-12-12-11-11 114 (11)
su 16-13-13-16-15-15-16-16 119 (13)
sq 16-16-14-14-14-14-14-14 121 (14)
total 434 45
Did a 40 round version of this yesterday! Anyway, today is a rest day for me.
Glad to see the Sports Palace back in biz. Guess now I have no excuse not to get some OL training!
Jeff Roddy, the squares in the corner look like pulling blocks--for working on your second pull (someone correct me if I'm wrong).
Don't know who made the rack in the picture, but I'm guessing it is alt least 40 years old. I think Dan John has a picture of a similar rack in an issue of "Get Up". Cool Stuff!
No pull-up bar available today. replaced with 10# thrusters
push ups 77
sit-ups 80 (feet flat/ unanchored)
I used to wonder about the makeup of these workouts. After this week it finally dawned on me, Coach has stock in Ibuprofen!!!!
Pullups 17,15,12,8,8,7,6,7= 80
Pushups 29,28,21,19,17,15,14,16= 159 (my pecs are killing me)
Situps 11,9,10,8,9,9,8,8=72 unanchored abmat
Squats 17,16,11,11,11,11,11,12=100 All the way down
(pullups assisted, then negatives, all else as RX'd)
Lance - I was at you fight last night. You looked amazing. You and Sifu Kyle should feel very proud.
First off the day we were supposed to do 100 pullups for time, I had only got 25 in about 13 minutes. I'm starting on my 4th week of CF, and the results are amazing so far. I'll never get the situps very high because they are painful; I have a sharp piece of coccyx bone that rubs back there(from an old motorcycle accident) and they hurt pretty bad. Got a nice callus formed there right now.
Pull up = 54
Push up = 125
Sit up = 124
Squats = 160
Total reps = 463
lowest rounds used for scoring
pull ups 8
push ups 9
total = 472
I did it wrong. I did like a traditional Tabata This with one minute rest between exercises and scored with the least amount of reps in any 20 second interval.
If you multiply that by 8 you get 272. But then you aren't counting the extra reps I did in the first few sets of each exercise and the extra reps I might have been able to bang out if I wasn't stopping at my lowest number. But then again I'm not discounting for the extra minute of rest I took either. So I'll take a 272 and next time I'll do better.
Let's see if I can answer all the questions/responses... Firstly, thanks to everyone for the congrats... I won by submission. He rolled to his stomach and I was more than happy to oblige him by choking him out... I feel that the WODs absolutely helped a lot for my conditioning. He tried to throw me twice and I felt totally and completely solid and grounded (core strength) and was able to throw him at will... I don't post at mma.tv... Ellen, you do Crossfit at the Academy? ciao, all... thanks, again!
Excellent job on the MMA win. Great accomplishment.
Sounds like you practice BJJ or wrestling. If so, how do you fit in Crossfit with the MMA training? I'm constantly trying to blend the two so I can exhaust myself with this site, but still have something in the tank to effectively train, which I find hard to balance with a lot of heavy rolling.
Just trying to pick your brain to see if I can adjust my training to make it more effective.
351 vs. 375 last time. Did Linda yesterday which, I believe took its toll.
477 total score
95 pull ups
132 push ups
98 sit ups
Lower score than last time (493) but i feel like I used better form today. Sit ups were done with anchored toes, shoulders to knees.
430 total score
pullups were assisted
misread this morning so only noted least reps from all rounds and totalled them up.
Karl - 48
Dan - 43
Rachel - 32 (jumping pullups)
PR; last was 489. Made it up on the squats; Pulls same as last; pushups 2 less than last.
Tabata Something Else
Pull-ups: 10-5-4-4-4-3-2-4 (36)
Push-ups: 22-17-10-11-7-8-6-8 (89)
Sit-ups: 17-16-13-14-13-13-11-12 (109)
Squats: 17-16-15-13-14-15-12-14 (116)
9/3 = 287 (push/sit/squat total - did sprints instead of pull-ups due to no bar)
10/23 = 314 (push/sit/squat total)
Me: 430 (+35 from last time)
This is my first post. I have been doing CF for two weeks and loving it.
1st time CF user:
No Pull up bar
Situps - 151
Squat - 112
realized that last time I did full on sit ups feet unanchored but this time was a crunch.
all other numbers up though.
Missed the run on Saturday so did 15min cycle pre Tabata and 10min post.
In the following order:
pullups - 73
pushups - 176
situps - 93 (anchored)
squats - 126
total = 468
pullups - 50
pushups (knees) - 63
situps - 58 (anchored)
lunges - 67
total = 238
glute ham situps-68
No tabata for me today. My head cold became a chest cold and sadly I sit on the sidelines until the next wod.
pullups - 7,7,7,7,7,7,7,7 = 56
pushups - 11,11,11,11,11,11,11,11 = 88
situps - 15,15,15,15,15,14,14,14 = 117
squats - 17,17,17,17,17,17,17,17 = 136
total = 397, improvement of 24 over last time. This time I managed instead of going for broke, and it made a difference on the pullups and pushups in particular. I will break 400 next time.
Felt good today... though admitidly I hurt now...
finger pullups on ledge (no kip)
Overall Total 549
316 total as rx'd
Wow. As I look through the earlier postings and see all those 400's and some 500's, I'm super impressed. You folks are STRONG! Also, congrats to Lance. BTW, what exactly is cage-fighting? Any style... in a cage? Rounds?
WU: 1.75 mile jog, some stretching
Pullups: On rings; started jumping on second set; started negative-onlys on 4th set
Pushups: moved to knees on 3rd set
Pull: 7,6,3,4,4,4,3,4 = 35
Push: 16,7,6,5,5,5,5,5 = 54
Sit: 9,10,8,7,5,6,6,5 = 56
Squat: 15,15,15,14,14,14,14,14 = 119
As super-Cindy showed, the weakness is in the arms, and oh, what weakness. Killer workout.
ran 2K to park, did AMRAP chins x 8, 10-20 sec b/t sets, AMRAP push ups x 8, 10-20 sec b/t sets, AMRAP sit ups, 10-20 sec b/t sets and 8 x 20 squats, 20 sec rest, ran 2K back, had fun in Denver (Boulder) great place to train
I generally do the WODs about two hours before I do any formal class training and I just have to deal with the tiredness. Now that I've been doing Crossfit for a number of months my body's adapted and it doesn't overly tire me out. Other than that, it's cool to see the correlation between using your body and hips for Crossfit as well as for martial arts.
Cage fighting is "ultimate fighting." It's considered "no holds barred" but that's a bit of a misnomer. Almost "no holds barred." You can't eye-gouge, fish hook, pull hair, bite, strike to the groin, knees, back or back of the head. Just about everything else, though. The organization I fought in is called the Full Contact Fighting Federation. The bouts consist of two 5 minute rounds with a 2 minute rest period between rounds. Luckily, I finished my opponent just shy of 3 minutes. 10 minutes is a loooooooong time to fight.
only remembered highest and lowest rounds
Pull up: highest 19 lowest 6
push up: highest 27 lowest 17
sit up : highest 12 lowest 10 (feet not anchored)
squats : highest 28 lowest 21
Not a whole lot of speed to my sit ups, have to work on that.
*******request to coach: could we have another broad jump workout, that workout was awsome(one of my favorites so far). I actually used the broad jump to warm up :24 jumps in 50 yards, hopefully my measurments were right.
P.R., up from 305 reps and a Tab. score of 31 on 9/3
Whats up Pat haha!
of course i should not have mouthed off before I completed this one
paying for it now
Total 323 (+2)
Pulls - 46 (+1)
Push - 82 (+2)
Sit - 68 (-4)
Squat - 127 (+3)
Linda/5K took its toll.
Still doing a "50% volume week", but did a 500m test on the C2. Warmed up with 1000m, then pulled 1:36 for 500. Avg watts 397. Last 20 seconds were pretty tough.
Followed with 1/2 the total reps I did on my last TabataSomethingElse. 23 pullups, 46 pushups, 41 situps, 61 squats. Didn't really figure out another way to scale this, and 10sec/5sec intervals seemed contrived.
First Cross Fit workout and thus, first post here.
Pullups: worked up to the 3rd set getting about 25 then replaced with lat pulldowns
Pushups: 19, 14, 9, 8, 8, 8, 8, 7 - 81
Situps: 14, 12, 13, 13, 10, 11, 10, 11 - 94
Squats: 16, 17, 15, 14, 12, 13, 13, 16 - 116
I did super Cindy on Thurs. and Linda yesterday, so my arms and legs were tired before I started.
Pullups 17, 15, 10, 8, 7, 8, 8, 7 (80)
Pushups 23, 20, 15, 16, 15, 13, 14, 14 (131)
Situps 12, 12, 11, 11, 11, 10, 9, 10 (86)
Squats 18, 17, 18, 16, 17, 17, 17, 18 (138)
Total 435- the same as last time
thanks to andy shirley for the info on timing with my stopwatch
pull ups - all palms away, first set (and first 4 of 2nd set) unassisted. rest were all assisted by placing feet on bar in squat rack at waist height
pull-ups - 11,11,8,8,8,7,7,6 = 66
push-ups - 15,12,10,10,8,8,7,6 = 76
sit-ups - 9,9,9,9,9,10,10,10 = 75
squats - 12,13,12,12,11,11,11,11 = 93
total = 310
getting real joint pain in elbows - guessing from kipping motion in all the pull-ups in these workouts -- anybody else?
I've only been doing Crossfit for about 6 months and these WODs are sometimes my 2nd of 2 or 3 work outs for the day. The drained feeling occasionally carries over to my sparring, which is what I'm trying to cut out. Having said that, this site functionality is the best I've seen; I'm a firm believer that crossfit is an essential part of grappling. Obviously it works for you too. Good luck in your next event!
WOD total 523
Pull ups 14,10,11,9,9,9,9,8
Push ups 24,23,24,24,20,20,18,21
Sit ups 13,15,14,13,13,12,13,13
Pullups: 12,7,6,5,6,5,5,5 (51) (+16)
Pushups: 21,14,12,10,10,11,8,8 (94) (-9)
Situps: 9,9,10,9,9,9,10,11 (76) (-14)
Squats: 16,17,17,13,14,14,14,17 (122) (-7)
Total 343 (-14)
I set up my bench so that the situps were pretty close to glut-ham situps. The situps I did last time were much easier.
Last time I did this I just looked at a clock to keep track of start/stop times, this time I created an audio CD that used one beep to start an exercise and two beeps to indicate the beginning of the 10 second rest period. I think this caused a little of my drop because last time I could see I only had a few seconds left on the clock and try to bust out a few quick reps at the end. This time the beeps caught me off guard. I think I will create the CD again with another beep 5 seconds before the rest period begins.
Pull-ups (36, on rings) really hurt the score today, they're my weakness, add to that that I haven't been practicing them as much because of tendonitis in my elbows. But the ice/heat treatments are making a difference.
Push-ups (84), sit-ups (74) were decent, and squats (96) were better.
394: Pull ups sucked. No back left after Linda and DL's yesterday (and beers last night).
And - my 9 y/o Natalie joined in! 183 was her score; and she did hangs instead of the pulls.
Tracy: forgot to count reps
pu: 12, 13, 7, 7, 7, 8, 8, 7
pushups: 11, 17, 11, 7, 7, 5, 9
su: 11, 14, 12, 9, 5, 8, 4, 4
squats 12, 0, 15, 9, 12, 8, 10, 16
My first Tabata expeirence
As well I've been close a couple of times but I finally threw up following my workout.
+31 from last time.
I think I actually made a 50 pt. increase since my last Tabata.
I started CF at the end of August. Nice to see some improvement.
First Tabata: 262
Did negatives on the pull ups... all I could muster at this point
First time trying to do pull-ups in a tabata. Pull-ups 54, push-ups 145, sit-ups 65, squats 113 total 377.
Grip was shot thanks to Linda's deadlifts. Tabata really kicked my butt. Definitely a great diagnostic workout. Congrats to Lance! I have a buddy you may meet in the ring some day. You have the advantage, though (he's not a crossfitter...). I'm looking forward to getting back into grappling and sparring myself, and Crossfit IS a great way to prepare. Peace through Strength.
And props to MarkM for meeting Pukie!
No pull-up bar--Subbed HSPU's
HSPU--7,4,3,2,1 (switched to feet highly elevated), 5,4,2
had to do some negatives on the pullups, need some work on those.
Played some squash for about an hour and a half afterwards for a bit of a cool down.
score:351 all unassisted first Tabata something else
down a bunch from last time but this time i did anchored situps w/ a makeshift abmat (towels)...definitely felt this all over my abs. felt absolutely awful upon finishing...thought i would puke. didnt. still feel sick. need to start doing regular tabata squats. also need this rest day.
Kinda sketchy with the timing because I was using clock at the gym. That is a tough workout. A real lactic acid tolerance test. Pullups need serious work.
Still impaired from Linda
Ring pullups (sub for pullups)
ring dips (sub for pushups)
42/364 with scale up subs
I still really hurt
"Tabata Something Else"
Pulls: 56 (+19)
Pushs: 69 (+7)
SitUp: 71 (--)
Squat: 122 (--)
Total: 318 (+26)
Parens are change since last (9/3/05)
Tabita something else
pulls - 12,8,7,7,5,5,5,4=53 (started negatives in 4th set)
sits - 13,14,13,14,9,8,8,7=86 (incline board-mid)
push - 19,17,11,9,10,9,8,10=93 (on knees in 4th set)
squats - 14,16,15,14,14,12,13,12=110
pu- 15,5,5,5,5,5,4,4=48 After first two sets most were jumpers
Received my Glute-Ham Developer on Friday and not surprisingly, my POS is fried. Yep, fried POS. Couldn't walk much less do the 5k yesterday so combined it with today's fun.
Tabata S.E. minus pullups(tennis elbow) with glute-ham situps then did the 5k run/walk(mostly walk)
I can't imagine how bad the soreness would have been if not for doing all these squats, box jumps, and other POS work lo these many months. 'Mess You Up'
Pullups 11/10/7/4/5/4/4/4 = 49
Pushups 18/15/10/8/8/6/6/6 = 77
Situps 12/10/10/9/9/9/9/9 = 77
Squats 13/13/13/12/10/12/11/10 = 94
Total = 297
Last time was 271, time before that was 239(that was the first ever for me).
New to crossfit, first time for the Tabata......
First of all "props to everyone with a score of 400 or higher, how do you do it ?
1 Mile Warmup then :
Pullups : 10,7,5,(the rest jumping with intentional negative coming down , killed time )5,5,5,5,5
Situps : ( I need to get an Abmat )unanchored 8,8,8,8,8,8,7,8
Squats:20,16,15,15,11,15 (Stopped with two Tabtata Intervals to go , I punked out) and I still had too lie down and recover for 3 minutes. I'll get them all next time.
Total Score :275
total score: 467
changed tac a little from last time: picked a manageable number of reps and did those each set, 467 vs. 392 last time
Still very sore from Linda.
took sunday off but did this WOD monday morning
as rx'd total 312
my arms and legs are still shaking!!!!
I paced myself based on an average, plus 1, of my previous scores. Pacing did not mean that I wasn't working the full 20 sec, just moving much slower than a max effort pace. I didn't think that slowing down on the first few sets of pull-ups and push-ups would have much of an effect, but the result was about 15 pts higher than previous. What does that mean? I dunnow... but hey, it was interesting to try.
PU: 15/10/6/5/5/5/5/5 T: 56
PU: 18/16/10/8/8/8/8/8 T: 84
SU: 10/10/10/10/10/9/10/10 T: 79
SQ: 18/17/16/16/17/16/17/20 T: 137
Total Score: 356
Sit Ups were anchored on a decline bench (it was the only suitable surface I could find).
PU: 50 (sets of 10s, then 8s, 7s, down to 4s) great help from Eva's video for stringing together consecutive kips
Pushups: 60 (starting at 15, down to 5's by the end)
Situps: GHD: 8 x 7 = 56
Squats: 116: start at 12's, crank up to 15's and a few 16's.
Total: 50 + 60 + 56 + 116 = 282
Situps: 55 (unanchored)
7th day of Cross-fit. Damn!
pullup:7 6 (4 4 5 6 5) 3rd on jumping & negs.
pushup:16 10 7 8 6 4 4 5
situp:12 12 11 8 10 7 7 7
squat:20 19 20 20 20 19 19 20
form horrible on most
What a way to start for a newbie...puff, puff, puff!
Squat (100lbs) 11/10/10/10/10/ (bar only) 10/9/9/8/8
man do I need this program.
Joe, Pull-ups: 7,5,5,6,6,5,6,7=47
John, Pull-ups: 10,9,7,6,6,6,6,6=56
He got me by 7. I needed to get more sit-ups or squats. Had a 10 sec transition between exercises.
pull ups - 10,10,8,8,7,7,7,7 = 64
push ups - 15 x 8 = 120
sit - ups (done on floor) - 18, 15 x 7 = 123
squats - 16 x 8 = 128
Total = 435
AK: 181 (with assister PU)
Did the math again, it was 513, not 523(up from 441 last time)
SORRY GUYS, DID THESE WRONG:
pullups,pushups,situps,squats in a circuit,OOPS!
totals were respectively; 99,213,129,162
Got it mixed up and did pushups first, which I think hurt my pullups. This just smoked me today.
pulls - all 8's = 64
push - all 10's = 80
sits - 10,10,8,7,
6,6,7,6 = 60
squats - 10,12,
15,15,19 = 112
Did it Monday not Sunday.
Pull-ups: 12,12,9,8,7,7,7,7 = 69 (-20???)
Push-ups: 23,19,17,15,15,16,15,15 = 120 (-15???)
Sit-ups : 12,12,12,12,11,11,11,11 = 92 (+7)
Squats : 17,18,15,15,15,15,15,17 = 127 (same)
Score: 408 (previous 436 - most unhappy! ;(
Pullups: 5,5,5,5,5,5,5,6 = 41
Pushups: 10,8,6,6,6,6,6,6 = 54
Situps: 8,8,8,8,8,8,8,8 = 48
Squats: 15,15,15,15,15,15,16,16 = 122
Total = 265
We added Tabata jump rope on the end for dessert, no rest, just for fun!
1st time doing this one:
last time it was 27. :)
took sunday off so I did this on monday
this on kicked my ass
Rather impressed with my results today. Set fast pace for myself. Below are results for each!
"Tabata Something Else"
Pull-ups (kipping this time):13/8/7/7/6/6/6/6=59 (+7 from previous)
Push-ups: 13/12/12/12/8/9/9/8=83 (+5 from previous)
Sit-ups (unanchored, hands behind head): 9/9/9/9/9/8/9/8=70 (+3 from previous which were anchored)
Squats: 17/16/16/16/15/14/15/14=123 (+11 from previous)
TOTAL=335 (+26) (9/3/2005=309)
Ribs and legs are sore from rugby two days ago so, modified and slowed things down.
10 minutes of jump rope 30 seconds on; 30 seconds recovery.
tabata pushups: 20-15-15-10-8-7-6-4 (75)
tabata squats to wall-ball ball: 18-16-15-15-13-13-13-12 (105)
First Time Trying Crossfit. I'm hooked.
Found Out My Upper Body Needs Improvement.
Score (22) Reps (247)
Pullups 10-6-2-3-3-1-1-1 (26)
Pushups 20-19-10-6-3-2-4-2 (66)
Situps 8-6-7-7-8-8-8-7 (59)
Squats 14-13-14-14-14-13-14-13 (96)
up 22 from last time
Pull ups - 16/9/5/4/7/5/3/5 = 54
Push ups - 27/16/14/10/6/8/6/4 = 91
sit ups - 15/14/8/9/9/8/10/11 = 84
squats - 22/19/17/16/15/12/14/12 = 127
total = 356
this workout was deceiving!!!
CF Auburn back again, and on a beautiful (yet cold) day. Perfect for Tabatas!
Total = 322
Jumping pull up's after 4th round, everything else as rx'd. wooo!
Pull: 44 assisted with innertube
Push: 88 knees on floor
Total: 286 vs 203 last time
Oh, and I was somewhere near 28 or 29 on the other score.
pu = 4
pshu = 6?
su = 8
sq = 10
My crossfit shirt came in today (mess you up)! Yesss! I needed it for the workout. I think we scared off a couple of guys playing frisbee on the baseball field. What can I say, we just like torture more than they do. :)
completed with a 20 pound vest
Abmat sit-ups un-anchored
As Rx'd, though I fumbled a bit using my laptop for the tabata timing-
Pull: 12, 9, 7, 7, 7, 7, 7, 7
Push: 9 for all
Sit-up: 9, 9, 8, 8, 8, 8, 8, 8
Squat: 12, 12, 12, 12, 12, 13, 13, 13
Total score 300.
Should I push each round within the set, or stick with what I think I can do for all 8? I felt I could have done more on individutal rounds, but not for the whole set...
Think I just need to push it more.
Total= 355 (55 point PR)
Pullups: 10/5/3/5/5/5/5/5 (last 5 sets negatives)
Total = 293 (negatives not included)
I've just begun CrossFit and this was my very first WOD. Not sure if I did it correctly but I did as many pullups as I could in 20 seconds followed immediately by pushups, situps and squats. This was one set and then I decided to see how many sets I could do in a 30 minute timeframe. I managed 8 complete rounds. Didn't keep track of repetitions, just the number of finished sets.
Pull ups - 20,11,9,9,7,7,7,7 = 77 (assisted)
Push ups - 10,16,12,10,7,9,8,8 = 80 (last 3 sets on knee)
Sit ups - 9,8,8,9,8,6,8,7 = 63 (anchored)
Squats - 17,12,10,12,11,10,12,18 = 102
No warm-up, just jumped straight into it due to trime restraint.
Took 5days off to let the shoulders rest. Could definatley feel it. That and all the tropical drinks I had in Hawaii those 5days.
Form was good on most except on push-ups at the end and pull-ups. I did them on a narrow bar on the play ground up the street.
Took yesterday off.
Sit 11/11/10/10/10/10/10/10=82 (unanchored)
I'm pleased but at the same time mad. I just plain old sucked at sit-ups today, which is usually my strong point but at least I was consistent. I did rad on the squats except for the first interval when I started 5 seconds late. I'll get 400 next time.
First crossfit experience...worst pukie experience...I scored 289, which was a bit below the 300 I was shooting for. Tomorrow shall be interesting.
19/7/7/6/3/5/3/4-pu on gravitron
12/10/10/4/7/7/5/7 - knee pushups
10/8/4/5/7/5/6/4 - sqts
Completed on 10/24 after 5k from 10/22
Forgot to add up on post, 256
pull ups: 8/5/5/3/4/3/2/1 = 31
push ups: 15/12/8/8/8/8/7/6 = 72
sit ups: 10/9/9/9/9/9/8/10 = 73
squats: 16/16/15/14/12/12/14/13 = 112
I tried to sit down on a bench afterwords but found myself on the ground instead.
pullups (jumping): 8/7/5/6/5/6/6/6 (49)
pushups (all on toes): 14/10/7/7/7/6/6/7 (64)
situps (anchored): 14/13/12/12/11/11/11/10 (94)
squats: 15/12/12/10/10/10/10/10 (89)
409 reps (387 last time=+22 or 6%)
wu=run 1 mile 7:47
end with 15/8/9 pu to make even 101 pu's
calfs burning acheing from sq
Did all sets with +10 reps per. Did not keep accurate counts.
59 Pullups (Jumping) 12/9/6/7/5/9/5/6
69 Pushups (on knees) 15/12/9/6/6/6/7/7
48 Situps (feet not locked down) 8/8/6/6/5/5/5/5
77 Squat 11/12/8/10/8/9/9/10
Seeing blue spots at the end, wishing for death to come and end my pain. Took better than 30 minutes to recover. Misery. When can I do it again?
Done a day late
"Tabata Something Else"
Pull-ups: 7, 6, 5, 3, 3, 4, 3, 3 (last 5 sets were all jumping pull-ups)
Push-ups: 20, 17, 10, 7, 7, 9, 6, 8
Glute-Ham Sit-ups: 9, 9, 9, 9, 9, 9, 9, 8
Squats: 12, 13, 13, 14, 14, 14, 15, 15
Better late than never... better modified than not at all.
Pull-ups: 11,10,12,8,10,10,10,9: 80 (mostly jumping)
Push-ups: 15,14,9,6,5,3,2,3: 57 (mostly from knees after 1st round)
Sit-ups: 12,10,13,12,8,13,14,14: 96 (on a swiss ball)
Squats: 19,17,16,16,15,11,12,14: 120
pullups - 7,5,5,3,3,2,2,2
Pressups - 15,15,10,10,5,5,5,5 the last sets turned into from knees
Situps - 12,12,12,12,12,12,12,12
Squats - 13,13,13,13,13,13,13,13
pullups and pressups were hard, situps on swissball, and squats were easy.
Take that, Team Taylor!
all total numbers
Forgot to post 2 days ago. Total score roughly 260
51 sit-ups did not feel good
forgot about the squats
Pulls:9,6,6,6*,6*,6*,7*,7* (*assisted) E=53
Total of 334
gotta work on my pullups...
268 - lost my notes with the actual scores per exercise...
didnt have a chance to write down totals but all in all a solid work out
down from 463
time to step it back up in my CFWU
chin - 80
push - 92
sit - 104
sq - 172
I didn't even try to record the reps each round I just counted for total reps.
cfwu less pull-up and dips, did hspu on the paraletts.
reps for wod 361
15 - 9 - 9 - 6 - 5 - 5 - 4 - 4
21 - 14 - 10 - 8 - 10 - 8 - 7 - 7
9 - 11 - 10 - 11 - 10 - 10 - 8 - 9
15 - 15 - 15 - 14 - 13 - 14 - 12 - 14
completed as Rxd
PUs: avg 6
Push-Ups: avg 12
SUs: avg 12
Squats: avg 15
Pull ups: 13, 9, 6, 7, 6, 5, 7, 10; (63)
Push up: 15, 11, 10, 10, 10, 10, 10, 10; (86)
Sit ups: 9, 10, 10, 10, 10, 10, 8, 7; (74)
Squats: 11, 12, 13, 13, 13, 13, 13, 13 (111): 334.
as rx'd total 361 did better last time.
pullups: 10/8/7/5/5/5/5/5 = 50
pushups: 14/10/9/7/6/6/5/5 = 62
situps: 12/9/8/8/8/7/7 = 59
squats: 19/18/18/18/17/17/16/16 = 121
working just to tread water these days
finished with some KTEs and OHS with just bar
wrists still in pain in racked postion; hmmm.