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?
Jeff

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.

Browse here:
http://www.timex.com/bin/catalog.tmx

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?

PU 15/12/8/6/5/5/6/6
PSH 19/15/13/12/12/12/12/13
SU (decline bench) 9's straight thru
SQT 19/16/15/12/12/13/12/16

and yes, I'm still feeling the rath of Linda

Pull-ups: 13,13,9,8,4,6,6,5=64
Pushups: 18,14,14,14,12,8,10,10=100
Sit-ups: 12,14,12,12,10,11,10,10=91
Squats: 14,14,14,14,16,17,14,14=117

Total: 372

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.

wod: 465

last time: 466

thanks,
Josh

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

Pullups-48(+5)
Pushups-63(+4)
Situps-77(+25)
Squats-101(+11)
Total=289(+45)

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
SU- 11-11-11-11-12-11-11-10
SQ- 18-18-18-16-16-15-15-15

Right on Lance. I love cage fights. Watching that is ;)

as rx - 301, "linda" had me pretty tight still this morning.

pull-up 9,8,6,6,4,5,4,4
push-up 10,10,10,10,7,7,7,7
sit-up 10,10,10,10,8,8,8,8
squat 15,15,15,15,14,12,15

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:
pull-up 8,5,5,6,7,6,5,3
push-up 20,18,18,13,14,15,12,12
sit-up 11,15,17,14,14,13,13,14
squat 16,17,17,19,20,20,21,20
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
Squats: 11/11/12/11/12/12/12/12
Total:296 Average HR: 144, Max: 162

as rx'd score=337

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.

WOD score=450

sit ups anchored-full ROM on all exercises

JeffT

as rx'd score=358

333 as rxd

tabata
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

Thrusters 84
push ups 77
sit-ups 80 (feet flat/ unanchored)
squats 121

362

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
Total 411

294
(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.
Pullups 45
Pushups 78
Situps 58
Squats 96
Total 277

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
situps 22
squats 20

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.

Pullups 4
Pushups 6
Situps 8
Squats 16

Total 34

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.

pullups-31
pushups-66
situps-71
squats-98
total reps=266

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!

Lance

Lance,

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.

Cheers,
Paul

351 vs. 375 last time. Did Linda yesterday which, I believe took its toll.

Ray

Bradw
477 total score

95 pull ups
132 push ups
98 sit ups
152 squats

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.

Jeff S
430 total score

373

pullups were assisted

10,10,10,8,8,6,6,7
15,15,15,15,12,12,12,12
15,15,15,15,15,15,15,15
25,25,30,30,30,30,30,32
total, 525

doh!

misread this morning so only noted least reps from all rounds and totalled them up.

Karl - 48
Dan - 43
Rachel - 32 (jumping pullups)

Pull: 12/12/10/9/8/8/7=78
Push: 14/14/14/13/13/12/12/12=104
Sit: 18/19/19/18/18/18/18/18=146
Sq: 23/21/22/21/21/21/21/22=172
Tot: 500
PR; last was 489. Made it up on the squats; Pulls same as last; pushups 2 less than last.

Julie: 279
Chris: 424

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)
TOTAL: 350

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)
Julian: 387

This is my first post. I have been doing CF for two weeks and loving it.
pull: 15/9/7/7/5/5/6/6=60
push: 28/22/20/20/20/19/18/21=168
sit: 15/16/16/14/14/14/14/15=118
squat: 16/16/17/16/18/16/17/18=134
total: 480

1st time CF user:
No Pull up bar
PU: 23,16,11,8,6,8,8,7
SU: 9,9,9,9,8,7,8,6
SQ: 14,16,16,15,13,14,15,15

Steve

Pullups-34
Push ups-83
Situps - 151
Squat - 112
total 380
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:

Sits: 108
Squats: 138
Push: 121
Pulls: 67

Total: 434

Cody
pullups - 73
pushups - 176
situps - 93 (anchored)
squats - 126

total = 468

JoAnna
pullups - 50
pushups (knees) - 63
situps - 58 (anchored)
lunges - 67

total = 238

422

pull:60
push:90
sits:123
squat:149

pull-104
push-90
glute ham situps-68
squat-110

total=372

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)
19-10-10-6-6-8-6-5 T70
Pushus
20-20-20-20-15-15-17-15 T142
Situps
22-24-25-27-25-25-24-27 T199
Squats
18-18-19-17-17-15-15-19 T138

Overall Total 549

16.12

316 total as rx'd
pull 9,7,5,4,3,3,3,4
push 14,10,8,7,6,5,6,5
sit 10,10,10,9,9,9,9,9
squat 20,20,19,17,16,17,16,17

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
WOD:
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.

Oops. Total = 264

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

Paul,

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.

Jack,

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.

Love it!!!!!

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.

Total reps=355
Tabata score=6+10+11+12=39
P.R., up from 305 reps and a Tab. score of 31 on 9/3

Team Taylor

Gabe=447
Troy=437

Whats up Pat haha!

of course i should not have mouthed off before I completed this one

paying for it now

pullups: 50
pushups: 120
situps: 80
squats: 150

total: 400

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?

Lance,

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
Squat 22,21,20,21,21,18,19,22

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.

295

Score: 290
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.

Me: 323

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

total: 292

My first Tabata expeirence
total: 259

As well I've been close a couple of times but I finally threw up following my workout.

Thanks CrossFit

total=345 PR
+31 from last time.

I think I actually made a 50 pt. increase since my last Tabata.

Total=302

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
PU--17,11,7,7,6,6,6,6
SU--13,15,13,12,11,10,11,11
SQT--11,12,9,10,8,7,8,10

pullup 9,6,3,4,5,2,3,2
pushup 18,13,9,6,5,4,(3),5
situps 13,13,12,12,10,9,6,7
squats 13,13,12,11,10,9,10,12

total 269

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.

PU:10,7,5,5,5,5,4,4
PushU:25,22,20,17,13,14,14,12
SU:11,9,9,11,7,8,7,7
SQ:14,12,13,12,11,12,13,13
score:351 all unassisted first Tabata something else

cfwu x3

WOD:
pull: 14/12/12/12/7/7/6/6
push: 20/20/20/20/20/16/15/15
sit: 19/18/16/15/15/14/14/14
squat: 15/15/15/15/15/14/14/14
total: 464

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)
10,10,10,10,8,8,7,5
ring dips (sub for pushups)
10,10,10,10,10,10,10,10
situps
12,12,12,12,12,12,12,12
squats
15,15,15,15,15,15,15,15
42/364 with scale up subs

I still really hurt

"Tabata Something Else"
PullUps/PushUps/SitUps/Squats
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

Total=342..........first time...wow.

bw 194

total 324
pu- 15,5,5,5,5,5,4,4=48 After first two sets most were jumpers
push- 25,14,10,12,11,6,6,5=89
sit=12,12,10,9,8,10,9,10=80
squat-18,15,14,12,12,12,12,12=107

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.

DROM Warmup
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......

pullup 9,4,3,4,3,3,3,3=31
pushup 20,8,7,4,5,4,4,5=67
situp 8,10,8,8,9,8,9,6=66
squat 14,12,12,11,11,12,12,12=96
Total 260

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
Pushups:18,17,9,7,6,6,5,5
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

Pull-ups: 67
Push-ups: 63
Sit-ups: 73
Squats: 145
Total: 348

crossfit tikrit:
mfbunch:
pullups: 50
push-ups: 86
sit-ups: 123
squats: 208
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

Pull-ups: 42
Push-ups: 72
Sit-ups: 66
Squats: 110

Total: 290

Still very sore from Linda.

Crossfit Virginia

took sunday off but did this WOD monday morning

as rx'd total 312

my arms and legs are still shaking!!!!

PU- 8*8=64
PU: 12*8=96
SU: 14*8=112
SQ: 20*8=160
Total: 432
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

Pullups: 50
Pushups: 103
Situps: 55 (unanchored)
Squats: 143

Total: 351

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

328

What a way to start for a newbie...puff, puff, puff!

Pull-Up 8/2/1/1/1/1/1/1/1/1
Push-Up 20/20/15/15/10/6/6/5/5/5
Sit-up 11/11/10/8/8/8/7/7/6/6/7
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
Pushups: 10,10,10,5,6,3,6,3=53
Sit-ups: 12,12,12,10,10,5,8,10=79
Squats: 11,15,19,17,20,10,16,16=124
Total: 303

John, Pull-ups: 10,9,7,6,6,6,6,6=56
Pushups: 15,15,10,10,7,8,9,8=82
Sit-ups: 11,11,8,7,7,7,6,6=63
Squats: 11,12,9,12,12,12,11,16=95
Total: 296

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

LB: 220
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

350
Got it mixed up and did pushups first, which I think hurt my pullups. This just smoked me today.

TABATA: 316
pulls - all 8's = 64
push - all 10's = 80
sits - 10,10,8,7,
6,6,7,6 = 60
squats - 10,12,
13,14,14
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:
pull- 7,4,2,2,2,2,1,1
push- 16,11,5,5,3,4,3,3
sit- 9,9,9,9,9,9,9,9
squat- 19,18,17,11,11,14,12,12
total=257

as rx'd

pu-4
pshu-12
su-10
sqts-11
score-37

last time it was 27. :)

took sunday off so I did this on monday

pullups: 10/7/5/4/5/4/5/3
pushups: 20/16/14/12/12/10/10/10
situps: 20/20/20/15/16/20/12/20
squats: 13/13/13/12/11/11/11/15

total: 389

this on kicked my ass

Rather impressed with my results today. Set fast pace for myself. Below are results for each!

Pushups: 128
Situps: 140
Squats: 142
Pullups: 70

Total: 480

"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.
time off
tabata pushups: 20-15-15-10-8-7-6-4 (75)
time off
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)

Talissa: total=405
PU's: 12/11/9/6/8/7/6/6=65
Pushups: 14/11/12/8/9/7/9/10=80
Situps: 16/16/15/15/14/14/14/15=119
Squats: 20/18/17/17/17/17/17/18=141

Thayer:total=296
Pu's: 8/6/5/4/4/4/3/4=38
Pushups: 12/9/6/5/6/6/5/5=54
Suitups: 13/12/12/12/12/12/12/12=97
Squats: 14/13/13/13/13/12/14/15=107

pullups: 8,4,4,3,3,3,3,3
pushups: 20,17,13,10,9,9,9,8
situps: 14,14,14,14,13,14,13,13
squats: 18,18,18,18,18,18,18,18
total: 379
up 22 from last time

Pull-ups 12/10/8/5/4/4/4/5
Push-ups 21/20/15/12/10/10/10/8
Squats 20/20/19/18/14/15/15/15

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
Sit: 62
Squat 92
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. :)

345

completed with a 20 pound vest

Abmat sit-ups un-anchored

Pull-ups-69
push-ups-92
sit-ups-68
squats-116

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.

Pullups: 9/5/5/5/5/5/4/4
Pushups: 19/14/13/10/10/9/9/9
Situps: 14/13/13/12/10/10/10/10
Squats: 15/16/16/16/16/16/16/17

Total= 355 (55 point PR)

Pullups: 10/5/3/5/5/5/5/5 (last 5 sets negatives)
Pushpus: 22/16/10/7/7/3/4/4
Situps: 9/7/9/8/9/8/7/7
Squats: 17/17/17/18/17/18/17/17

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

322

353

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.

Pull-ups 8,8,5,5,3,3,3,3=38
Push-ups 27,27,27,20,14,14,10,10=149
Sit-ups 14,15,16,15,15,14,15,14=118
Squats 16,16,13,20,20,20,24,20=149
Total 454

Took yesterday off.
Pull 15/8/9/6/6/7/5/6=62
Push 16/12/9/8/7/8/8/8=76
Sit 11/11/10/10/10/10/10/10=82 (unanchored)
Squat 13/18/18/18/18/18/18/18=139
Total=359
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
15/15/13/12/10/10/10/14-su's
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

as rx'd
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

288

378

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)

total=296

409 reps (387 last time=+22 or 6%)

wu=run 1 mile 7:47
pu=69
psup=115
su=73
sq=152

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.

Score: 252
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

TOTAL: 299

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

Total: 353

Felt wiped!

Jason- Total=431
Pull-ups:9/9/6/7/6/5/6/6
Push-ups:20/17/15/12/11/10/10/10
Sit-ups:13/15/15/14/13/13/13/13
Squats:20/20/20/20/19/20/20/24

Joe-Total=433
Pull-ups:17/15/10/9/8/7/6/6
Push-ups:26/22/15/11/10/8/7/7
Sit-ups:13/13/12/12/10/9/9/9
Squats:20/20/20/20/20/20/21/21

Vanessa-Total=423
Pull-ups:14/8/10/8/9/8/7/7
Push-ups:20/13/10/9/7/7/5/5
Sit-ups:18/16/17/17/16/13/12/13
Squats:21/20/20/20/17/18/18/20

Kraft-Total=356
Pull-ups:16/9/8/9/9/4/6/4
Push-ups:15/12/9/8/6/6/6/6
Sit-ups:14/14/13/14/15/16/13/14
Squats:16/15/14/14/14/12/12/13

about 250-299
guesstimate numbers
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.

Hooaah!

Great workout!

Patrick--336
PJ-- 447

Take that, Team Taylor!

John\Jackie
pullups 53\40
pushups 92\105
situps 70\71
squats 123\106

all total numbers

Forgot to post 2 days ago. Total score roughly 260

44 Pullups
76 push-ups
51 sit-ups did not feel good
forgot about the squats

pull-ups 10/10/10/10/10/9/7/7=73/7
push-ups 10/11/10/10/10/10/10/10=81/10
sit-ups 15/15/15/15/15/15/13/13=116/13
squats/ 22/22/22/22/22/22/22/22=176/22
totals=446/52

pullups: 6,5,6,6,6,5,4
pushups: 15,10,8,5,6,3,6,4
situps: 10,8,8,6,6,4,6,2
squats: 16,16,13,14,13,13,13,15

total: 252

Pulls:9,6,6,6*,6*,6*,7*,7* (*assisted) E=53
Pushes:17,15,14,11,7,8,9,8 E=89
Situps:16,13,13,12,13,12,11,11 E=101
Squats:10,11,11,12,13,12,11,11 E=91

Total of 334

gotta work on my pullups...

268 - lost my notes with the actual scores per exercise...

Pull: 6,7,6,6,6,5,6,6
Push: 20,15,15,13,12,10,11,11
Sit: 16,16,14,17,15,15,14,14
Squat: 18,17,16,17,17,17,18,19

Total:415

didnt have a chance to write down totals but all in all a solid work out

448
down from 463
time to step it back up in my CFWU

oh...
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.

350

cfwu less pull-up and dips, did hspu on the paraletts.
reps for wod 361

pullups
15 - 9 - 9 - 6 - 5 - 5 - 4 - 4
pushups
21 - 14 - 10 - 8 - 10 - 8 - 7 - 7
situps
9 - 11 - 10 - 11 - 10 - 10 - 8 - 9
squats
15 - 15 - 15 - 14 - 13 - 14 - 12 - 14

last time:
pu: 14,12,6,5,5,5,5,5
Pu: 18,16,12,8,7,8,8,8
Su: 14,12,10,10,9,10,9,9
Sq: 15,14,14,14,13,14,14,14

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

Total: 292

working just to tread water these days
finished with some KTEs and OHS with just bar
wrists still in pain in racked postion; hmmm.