I vote we name yesterday's workout "the Nicole".

I second that nomination.

Ok, im new so, im just going to make sure im going to do this right. The workout is doing 20 secs of pullups and 10 secs of rest 8 times. then continue with pushups, sit ups, and squats. thanks in advance

fcfk-
That is how I am going at it

Sweet! CFSF, you have a new customer!

. . .or is it SFCF? :-)

Good call Matt-I hear benchmark w/o

fcfk-you got it right buddy

I am new, this is my second wod. First, I think I will cut the sets to 8 so as not to kill myself. Second, I do not think I can do pull-ups for twenty seconds. I was going to do body rows instead. If cannot do body rows for the full twenty seconds, what should I do? Any suggestions or comments. Thanks in advance.

I love the guy perched up on the bars on the right.

Jim S-if you do not have access to an assist machine- jumping pull ups are also an option, or pull ups to a bar on a Smith Machine at a 45 degree angle(with your feet out in front of you)Securing bands to the pull up bar and to your feet will also do the trick.

Jim, even if you just manage one, next time you do this WoD you'll do two and have doubled your performance. Basically just do as many as you can.

And rather than just doing 8 sets, try to do all 32, but at a lower intensity. It's good to be able to say to yourself that you have finished the WoD as required.

Jim Saxon: I think you've got the right idea. Can you change the angle of support for the body rows to reduce effort? Alternatively . . . just rest for a few more seconds.

Another (maybe better?) alternative is to find some way to support regular pullups. Can you get some elastic bands of some sort? (Surgical tubing (get it at a medical supply house) is cheap and works well.) You can hook these over the bar and just stand in them to get some support for the chins. Or, get someone to stand behind you and provide some lift. Or, just do jumping pullups . . . (like it sounds, you jump up to get some vertical momentum and complete the pullup). These are a great way to keep the workout going (and the metabolic/HR effects really high) when the arms fail . . . and the metabolic effects are what you're looking for in this workout.

Best of luck,
Dave

This is by far one of my favorite workouts. The only thing that sucks is tomorrow I will be minus my workout partner to call my time intervals to me. I think I have found a solution and thought I would share it with fellow "Loner" Crossfiters.

This will probably get the most stares by far because it will require me to fire up my laptop in the gym.

Anyhow, I found a free stopwatch software program that is free and is extremely funtional for tabata intervals. You can adjust the size so that it is big enough to see from a few feet away (3 inch numbers).

www.stopwatch-timer.com

GM,
As a CF Loner, I enjoy working out on my own. But I know it would be easier on days like this to do it w/some one yelling out splits. I just hold or place my watch some place I can see it. I'm going to check out that site. I actually like the looks I get at the gym. I just throw them right back as I'm dry heaving or grasping for air. The loner montra... Get some, go again!

Hey, Kelly (CF SF)...congrats on the new place!

CFSF is in a absolutely fantastic location! My wife and I were there yesterday to run in a 5K. The pictures they show of the grassy park area, the bay and the Golden Gate are right there around the corner. That sporting good shop by them is a great one but no c2s for sale.

Good luck Kelly and co. We can't wait to come for a workout.

GM, that software is good, but it doesn't seem to have the 20 sec/10 sec/20 sec intervals that we need. Only the timex? watches seem to have that. If it had or has this function, I would use it.

Thanks for the heads up, nonetheless.

For the tabata time splits, I use the timer on my watch. It has the option to either stop at the end or repeat. I set it for repeat and for 10 secs. I start and get into position, when it beeps I begin and work through the next beep (10 secs) and on to the third (20 secs) and then rest to the next (10 secs) and start again. Works real nice - the only trick is to make sure you can hear it because mine only beeps once when it's in repeat mode.

What's fcfk?

Never mind. I'm dumb.

Matt,

I usually have a timer call out my intervals and I have also tried the Suunto/Timex route, but have found that I get distracted trying to get a glance at my watch, especially during the pull ups and push ups. The beep is a no go since Gold's seems to like to play "My Lady Lumps" really loud. I like to rock out with the Ipod so I just know that at the 20 second mark of every minute, I gasp for air, at 30 seconds I go again, then at 50 seconds, I think about puking, then at the top of the minute, I go again. At the 3:50 7:50 and 11:50 mark, I transition to the next movement and begin cranking them out at the beginning of the next minute.

I am going to give it a shot tomorrow and make due. It isn't a rocket science solution, but I think it will serve it's purpose.

Well, there goes that idea.

-D.

Oh yea this ought to be fun!!! Hooyah!

Dodging the freighters on a windsurfer at Chrissy Field is probably a pretty good workout. Anyway I'm tripping because two people in that pic look an awful lot like my bro and sister in law. So much for my secret weapon.

Oh man. Tabatha was one of my first CrossFits. I remember this one well. Looking forward to tomorrow!

New Haven thinks SF Cross Fit ROCKS!

Nice way of getting back into the groove after last Friday's FGB Challenge!

JeffT- Just got one word for you: Awesome!

Dino- You are exceptional.

Ashley- Keep laughing...I'm still waiting to see you puke :-)

Nadine- Ass kicking job! Very proud of you!

Crossfit Virginia
Team Ruthless

Pull-ups: 60
push-ups: 137
sit-ups: 145
Squats: 150
Total: 492

Finished up with another 115 pull-ups after a 5 minute break. Lets see what you've got Caleb.

Well, I officially have to stop ghosting and start posting!
If you fine people find yourselves in SF, know that you have family here. Rogue SF crossfiters, looking forward to meeting you! -K

I guess I finally got a good reason to burn the Tabata Beeps onto a disc. No partner for no today so I'll try it out.

Kipping pullups, chest to floor pushups, anchored situps, squats to 20# Dynamax ball

16-27-16-22
16-21-16-24
16-16-15-24
10-13-15-23
10-13-15-22
9-13-14-21
10-12-14-22
9-12-14-24

96-127-119-182

524 total. Hip flexors fried.

Great. Just great. Once again I find myself posting after Kelly "pretending to be an old woman but who is actually an alien and can crush your puny human ass" Moore. Man, the time zone difference from Wisc. to Afghanistan is not helping me. 524. Yes, well. um, good job, KM. Ahem.

10/8/5/4/4/4/4/2 = 41 Pullups
16/15/11/10/9/9/9/10 = 89 Pushups
11/11/13/13/9/8/8/12 = 85 Situps
13/13/13/14/13/13/12/16 = 107 Squats

Total = 322. I don't know if it's from m-u's yesterday, but I was smoked on pullups and just tried to hang on the bar at the end.
For anyone who has one, the Ironman Triathlon watch has a great timer function that allows you to set multiple intervals (20 sec. followed by 10) and then up to 9 repetitions (8 obviously works well). However, I am now emotionally scarred by the *beep* at the end of the 10 second rest.

Great score kelly and Colin

pullup= 14,11,9,8,6,7,7,7= 69
pushups= 25,15,11,9,9,9,10,9=97
situp's= 17,14,13,11,11,11,11,13=101
squats= 20,18,20,16,17,17,17,21=146

total= 402

The immortal Silver strikes again!

Well played on the shenanigans and your award buddy...awesome stuff!

Bill 14:25, Mark 14:21, Scott 17:30 sub 21 p/u 21 dips for MU. 2 pukies and a near blackout. Cold today at Torii beach under 60 degrees hard to breath.

If there are already more of these out there then disregard the following. I have a cd that is 16 min long, with 20 sec of music and 10 sec breaks. It has a bell when there is 3 sec left of break. And a switch indicator. The workout finish is signaled by four repeating bell rings. If somebody is interested in hosting it in a web page so other people could download it let me know my email is swelldaddyo@hotmail.com.

The time zone will screw with your head. We will do Tabata OH my @@#$%% tomorrow which is tuesday the 6th.

Just to clarify that is an audio file for download not an actual cd.

We are very interested in the seminars out here at CF Torii Beach, but have funding issues. I have a few questions that I may get some answers for in this forum. Would CF staff be willing to travel out to Okinawa? How much would a 3-5 day seminar cost, for say 12 poeple? I have the figures for per diem rates, lodging, rental cars etc. That we would take care of on this end as well as transportation to and from Naha int airport.

As RXed:
56 Pullups
127 Pushups
117 Situps
125 Squats

Took a break

100 1.5 Pood KB snatches in 4:33

Wallowed around on the floor for awhile, then staggered off to the shower.

Mix kipping/strict pullups Pushups on parallettes. situps feet anchored, hanging off of bench.

16/12/10/8/9/10/8/8

27/24/16/16/15/15/15/14

12/13/12/13/12/12/12/12

23/24/20/21/20/21/21/21

460...

Kipping pull-ups, unanchored abmat sit-ups: 353
Up from 296 last time
Chris

crossfit workout #5 for me
pull-ups - 31
push-ups - 90
sit-ups - 69
squats - 112

Tired. Awesome workout.

Thanks,
Chris

last time: 465..
today's wod: 405.. very disappointed in myself.

thanks,
Josh

pullups 5 5 4 4 3 2 1 3 total: 27
pushups 15 10 10 8 7 4 5 4 total: 63
situps 9 9 7 7 5 5 6 5 total: 53
squats 17 14 14 11 12 10 15 13 total: 106

total: 249

Slightly disappointed. Not bad for my first effort though. I think I wasted too much time inbetween sets writing down the scores, and looking at the clock. All exercises performed in a controlled fashion, and through a full ROM.

I know that normally on tabata squats I can get 19 every set, when I used an audio timer, and only have to remember the lowest score. Of course, that is fresh, not after 3 other tabatas.

Finished off with some deadlift singles. Didn't go too heavy.

Question: Would I have been better off doing assisted pullups? I'm guessing yes, as this would have increased the 'work done' and the metabolic effect. Thoughts? It's not that I can't do regular pullups, I just can't do them in vast numbers.

420
Not feeling it this morning.
Down from 477.

In the backyard, in the snow at 19 degrees F.
539, 43 more than September

Had only ten minutes so did a 30% Assisted Angie...30 jumping pull/chinups; 30 incline pushups (Smith machine bar is great for those!); 30 glute/ham situps (Smith machine bar & bench); 30 squats (THOSE were downright easy!).
Tomorrow I'll tackle a very scaled-back version of this one.

Good job Greg C. I am in St. Louis and its 15 degrees F here this morning. I will do this one tonight in my garage where it will be just a bit warmer.

as rx'd 427

cfwux2

tabata something else

pullups
17-17-12-8-8-8-8-8
pushups
23-20-18-15-12-10-10-10
situps
18-18-17-16-16-16-16-16
squats
17-18-17-17-16-15-15-15
total=467

Before this afternoon I'm going to figure out if I'm going to do yesterdays WOD which I missed or todays hmmm decisions decisions.

Well. That was . . . interesting. Did my first WoD:

Pullups: 6-0-4-4-6-6-5-5 (MASSIVELY assisted)
Pushups: 14-7-5-3-4-4-3-3 (Chest to a softball sized object)
Situps: 9-6-6-5-5-5-5-5 (Anchored)
Squats: 12-11-10-11-11-10-10-10 (Air)

Total Score: 210

I knew I wasn't going to get a particularly high score, but I'm disapointed with the tail end of the pushups and my situps.

Last night I used the voice recorder function on my MP3 player and a stopwatch to record the interval times and set it on a loop. Seemed to work pretty well.

I just started crossfit on Saturday November 26th and I'm loving it....in a sick sort of way. I own a Muay Thai and Mixed Martial Arts Academy in VA and I am the head coach, as well as my own coach so this program is perfect for me.
Pullups=56
15,13,6,4,5,4,4,5
Pushups=126
25,25,21,10,11,13,10,11
Planks 20 sec intervals(Abdominal strain wouldn't let me do sit-ups. Better than nothing right?)
Squats=154
21,21,22,22,23,24,21,21

408

last time 396

I did 2 rounds of this!
I thought it was more than one round
total- 837
first round total 417
pull ups- band assist 190- (2 rounds)
push ups - mostly on knees -to below elbows-155(2 rounds)
sit ups- anchored -179 (2 rounds)
squats- 313 (2 rounds)

total: 357 up 41 from last time!
13,8,5,5,5,4,4,4
14,11,9,7,7,6,6,6
15,16,14,14,12,11,12,11
23,20,18,17,15,14,14,17

I can't remember what I did each round for Pullups, but it wasn't constant movement like the other three events. I was sore from yesterday's WOD. Boo Hoo...

Ran 20 min and then did tabata. My friend Aaron has begun his path down the CF trail and is training with me now. It's amazing to see the looks on relatively "fit" people's faces after they do a WOD. PAIN. Pure pain...

-Dennis
Buckeye Crossfit

Pullups fell off from last time, wonder if it was from yesterday's workout.
pu 17,12,10,7,6,6,6,6= 70 (-10)
pushup 28,29,25,18,17,15,14,15= 161 (+2)
situp 12,12,11,10,9,10,9,8 =81 (+9) bar behind calfs abmat
squat 18,16,13,15,12,13,12,16=115 (+15)
Total 427 vs 411

55 pullups
92 pushups
100 situps
111 squats

358 total.....I was sucking on this one.

Team MOSUL

Team Ruthless CF Va

total=474

still feeling yesterday's,pull ups and squats were down from last effort of this w/o

Today:
Pull: 85
Push: 59
Sit: 65
Squat: 146
Total: 355

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

Verdict: My push-up numbers stink compared to my pull-up numbers. Must fix.

First day back after three week holiday, scuba in the Galapagos and hiking in the high Andes:

ball slams {no pull-up bar}
16.16.12.10.9.11.10.11
pushups
16.21.15.13.12.15.15.13
situps
10.11.10.10.10.10.10.10
squats
17.19.19.21.19.21.20.23

Thanks from CrossFit Great White North {aka Ottawa}

Diver Dave

399.Good effort. amazing how you go from 15 pull ups to about 4 on the final set!

Team Mosul(Splinter Group)

Chris C:
PU Total: 58
PU Total:139
SU Total:107
SQ Total:175 Total: 479

Matt W:
PU Total: 59
PU Total:108
SU Total:100
SQ Total:178 Total: 445

Mike H:
PU Total: 58
PU Total:114
SU Total: 92
SQ Total:104 Total: 428

S:
PU Total: 16
PU Total: 97
SU Total: 66
SQ Total:182 Total: 361

M:
PU Total: 36
PU Total: 81
SU Total: 95
SQ Total:148 Total: 360

John R:
PU Total: 15
PU Total: 87
SU Total: 70
SQ Total:127 Total: 299

We went in two groups so we had counters to keep track of reps (I can never keep count when I'm hurting as bad as I was today).

Special thanks to Greg Amundsen is in order. I notice his using the mixed grip on pull ups in a couple videos and it is the only thing that kept me from flying off the bar when I switched to it on the 5th set of pull ups. You rock, Greg!

Hebrews 12:11-12

40 pullups
120 pusups
81 situps
165 squats
406 total

Team Baghdad:

Spc Terry Total-432
Sgt Teas Total-392

Yesterdays workout didn't help our score any.

Straight pullups, pushups to nose, situps well as situps, and squats to the bottom.
pullups 55
pushups 161
situps 195
squats 139

My legs hate me again... though they aren't twitching like after Cindy...

Total 550

pull-ups: 44
push-ups: 101
sit-ups: 73
squats: 119
Total: 337
Arms were fried from yesterdays workout.

348, 47 better than last time
pu - 7,7,7,7,7,7,7,7 49 (46)
pu - 13,13,13,13,10,10,8,8 88 (68)
su - 12,12,11,9,8,7,7,6 72 (88)
sq - 20,18,18,17,15,15,13,16 132 (101)

Hi all,
Workouts as follows
#1 Ride (Airdyne) 4 miles 11:45. Moderate
Ring dipx10x5 and ring pull-upx7x5 ~8:00
(did this part while preparing breakfast for the
children).
Moderate
#2 DB swing (two 25# DB's) 133 reps 5:00.
Moderate/Intense
Until tomorrow...

TABATA AUDIO TIMER
EMAIL ME AT SWELLDADDYO@HOTMAIL.COM
FILE IS 8MB AND I CAN ATTACH IT FOR YOU.
I WILL SEND IT TO EVERYONE WHO EMAILS ME BY 5:00 CENTRAL TIME.
FOR COMPLETE DETAILS ON FILE LOOK AT MY EARLIER POST APPROXIMATELY POST 35.

1/2 Volume WOD:

4 sets of 20 seconds work, 10 seconds rest

Pullups: 10-10- 8- 8: 36
Pushups: 20-20-15-13: 68
Situps : 12-10-10-10: 42
Squats : 16-16-16-18: 66

Total : 212

435 as rx'd. My numbers fell off from the last two times, as before I did 20 sec of pull ups, then 20 sec push ups, then 20sec sit ups, then 20 sec squats, and repeated for the 16 min.

Today I realized we are meant to do all 8 intervals of pull ups, then all 8 intervals of push ups, etc etc.

Nice guy, not the smartest sometimes though...

408

9-5-4-3-3-4-3-4 (35)
23-19-12-10-10-9-10-10 (103)
16-15-15-14-14-14-15-14 (117)
21-20-20-19-19-18-18-18 (153)

up 29 from last time....
Awesome Sue! :)

PULL 9-8-8-7-7-7-6-7- (59)
PUSH 19-17-13-11-12-10-10-9 (101)
SIT 13-13-14-11-10-10-10-9 (90)
SQT 15-18-19-17-18-17-18-15 (134)
(384) Total

71-167-99-107
total = 444

364 vs. 382 in May. Not sure why the drop-off.

Ray

15-8-3-7-5-6-3-4 (51)
20-16-15-12-10-11-10-11 (105)
14-20-22-20-17-16-18-20 (147)
16-23-20-19-20-18-17-19 (152)

Total: 455

Pullups were all various grips with kipping.
Pushups rx'd.
Situps with feet locked, touching just over top of knees.
Squats as rx'd.

PU-80
Push-125
Sit-84
Squat-149
Total-438
TFC

as rx'd with 4lb weight vest

lowest scores used for total

pullups - 6
pushups - 11
situps - 20
squats - 20

total = 456

Sore from two variants of this last week, plus two long rows. Today's score 450, down from 503 the last time. Truly old age is a shipwreck. Kelly is still my ideal.

LOL, I need math skills

In the backyard, in the snow at 19 degrees F.
539, 43 more than September

Posted by Greg C at December 5, 2005 06:23 AM

My time increments were way off.......I did 10 sets, not 8. Score should have been around 430. Oops!

as rx'd 337 pr by 80!

newbie hre, can anyone recommend a good warm up for this routine?

Tabata squats don't agree with my right knee (the speed element aggravates it.

Today I did

21 - 18 - 15 - 12 - 9 - 6 - 3

Burpees (push up and jump)
Pull ups
Sit ups

18 mins

Baz

Pull-Ups 13-12-7-6-6-5-5-5 (59)
Push-Ups 21-16-11-10-10-10-8-8 (94)
Sit-Ups 9-6-7-10-11-12-13-13 (81) (terrible)
Squats 17-18-19-17-17-17-16-17 (138)

Total: 372

Looks like I'll be sweating out the beer I drank this weekend.
Still trying to erase the memory of Saturday's debacle. The UCLA one, not the Army one.

(66,105,100,134) = 405 total reps
166 lbs bwt

Newbie workout #5
Pull-ups, about 4 good ones each rep then assisted
21-15-9-6-4-5-6-4 = 70
push-ups
21-19-12-10-9-7-5-6 = 89
Sit-ups first for sets unanchored, last 4 anchored
15-15-18-13-10-13-11-10 = 105
squats
24-24-21-17-15-18-16-14 = 129

total 393
felt so good, made me wanna smack my mamma!

sit ups done differently this time compared to last (feet anchored)
this time(45/108/87/126)
last time(34/83/151/112) crunches done on that one.

pu's dips back squats
ext's
19 17 18 20
19 15 20 23
19 15 21 18
19 15 15 18
17 14 15 21
13 15 15 18
11 13 15 24
13 13 16 17

540 total. The back extensions were gnarly. Hamstrings wanted to cramp-up on the 4th set. I counted each pullup and dip as a half because of limited ROM due to shoulder injuries.

Total 416

Pull ups were the weak point today.

TABATA AUDIO TIMER
EMAIL ME AT SWELLDADDYO@HOTMAIL.COM
FILE IS 8MB AND I CAN ATTACH IT FOR YOU.
I WILL SEND IT TO EVERYONE WHO EMAILS ME BY 5:00 CENTRAL TIME.
This is an audio file that is 16 min long, with 20 sec of music and 10 sec breaks. It has a bell when there is 3 sec left of break. And a switch indicator. The workout finish is signaled by four repeating bell rings. If somebody is interested in hosting it in a web page so other people could download it let me know my email is swelldaddyo@hotmail.com.

"Tabata Something Puked On My Shoes"

pull ups 66
push ups (on bench to aid injured wrist) 101
sit ups 88
squats 122

377 total. About 20 better than last time, due to increased pull up prowess. Took a couple of unauthorized breathers toward the end to avoid sudden WOD-induced death, but no more than 30 seconds each.

Finished with CII 15 minutes.

Last time:

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). Total: 334.

This time:

Pull ups: 16, 12, 9, 11, 8, 10, 10, 10 (86)
Push up: 13, 14, 14, 14, 14 15, 15, 16 (100)
Sit ups: 14, 14, 16, 14, 15, 15, 13, 14 (115)
Squats: 15, 14, 17, 15, 17, 17, 17, 17 (129). Total: 430.

pull-ups: 14,13,7,5,7,3,6,4(59)
push-ups: 22,16,14,13,12,10,10,8(105)
sit-ups: 8,9,8,8,8,8,8,8,(65)
squats: 14,13,13,13,12,12,13,16(106)

total: 335

dissapointed in sit-ups but happy
w/everything else

Pull: 12-7-5-3-3-2-3-2 (37)
Push: 21-12-10-8-7-5-5-4 (72)
Situp: 12-10-8-7-7-6-5-5 (60)
Squat: 16-16-15-13-11-13-10-12 (106)

Total: 275

Pullups were dead-hang, non-assited.

Pull ups: 67
Push ups: 100
Sit ups: 94
Squats: 159

Total: 420

I feel like I am starting over.
Pull = 54
Push = 85
Sit = 87
Squat= 127

Total = 353

441

Well, down from the last time, but that was when i started CF so my form was probably shocking! Today all pullups were from deadhang, pressups to floor, situps un-anchored and squats below parallel.

Smoked.

Pull:5-3-2-1-1-1-1-1 (15)
Push:15-15-10-10-10-10-8-8 (86)
Situp:11-11-11-10-10-10-10-8 (81)
Squat:17-17-17-17-17-15-15-15 (138)

Total: 320

First timer...Pull-ups were perfect form, but single pull-ups were "dead-hang". Any suggestions after "burn-out" for pull-ups?

TABATA AUDIO TIMER
FILE IS 5MB AND CAN BE FOUND HERE http://john.720.com/misc/upload/intervals.zip.
THIS IS AN AUDIO FILE THAT IS 16 MINUTES LONG. IT STARTS WITH 20 SECONDS OF MUSIC WITH A 10 SECOND BREAK. THERE IS A BELL THAT SIGNIFIES 3 SECONDS OF BREAK LEFT. THEN THE MUSIC RESUMES FOR ANOTHER 20 SECONDS. THERE IS A SWITCH INDICATOR AFTER THE EIGHTH ITERATION, ALONG WITH 4 BELLS INDICATING THE END OF THE WORKOUT. HOPE THIS HELPS AND THANKS TO JOHN FOR HOSTING THIS FILE.
This is an audio file that is 16 min long, with 20 sec of music and 10 sec breaks. It has a bell when there is 3 sec left of break. And a switch indicator. The workout finish is signaled by four repeating bell rings. If somebody is interested in hosting it in a web page so other people could download it let me know my email is swelldaddyo@hotmail.com.

whoops! My post is a sign of what could happen if you cut and past haphazardly.

Thanks to Chris B. for the timer....I might have to do workout again when I get home from work!!! :)

Get some!

Julie

paste, and I'm done.

Mike
Pull ups: 17,16,16,16,16,12,11,10
Push ups: 28,23,21,20,22,20,20,25
Sit ups: 16,15,16,16,15,15,15,16
Squats: 20,20,20,19,19,19,19,20
Total: 573
Vast improvement from last time (430). I've learned to kip!

Lindsey
Pull ups: 10,11,10,10,10,10,10,11
Push ups: 20,25,22,20,21,20,16,24
Sit ups: 19,20,19,18,19,17,19,21
Squats: 24,24,26,23,25,24,24,26
Totals: 598

Pull-ups-13-10-7-8-7-5-7-6
Push-Ups-25-16-11-13-9-8-7-6
Sit-ups-10-10-9-10-7-8-9-9
Squats-19-20-20-17-14-18-14-21

Total-373

TABATA AUDIO TIMER.
ORIGINAL LINK DOESN'T WORK USE THIS ONE INSTEAD

http://john.720.com/misc/upload/intervals.zip

SORRY.

cfwu - only did 5 situps and pullups

wod: 317
Pullups: 65
Pushups: 80
Squats: 105
Situps: 67 (feet not anchored)

WOD-407, mix of strict and kipping pullups, unanchored situps, and deep squats

409...down from 421. Not too hot on push ups today and the anchored sit ups fried my hip flexors...all shoulders to knees though Pleased with squats and pull-ups. Numbers are getting better. Feel a cold coming on though so I was pretty wiped when I started

405, no previous attempts. Pull-ups sucked, but everything else was pretty steady.

Finished with a good 20-minute run and then some stretching.

I am now back at my desk ready for a nap.

I finished as prescribed.

Told myself under 7.00 min for 2k warmup row then I wouldn't have to do this....

7:02.5

10/8/6/6/6/4/4/2
18/15/12/10/10/10/8/5
15/15/15/15/15/15/15/15
15/15/15/15/15/15/15/15

7.30 cool down for 1 mile run

Executed Sunday's WoD instead today
s WoD - did not feel up to doing Tabata SE.
- 21:50
- No rings: 21 dips and 21 assisted pull-ups. (right arm elbow ligament - soreness).
- HPCs at 95, then 115lbs.
- Warm-up of 20 minutes with shooting hoops.

Tabata Something Skeptic

My laptop stopwatch program worked perfectly. I think it even put an unintended plug for Crossfit. 3 people approached me when I was done and asked where I get all my psychotic workouts. Too bad I couldn't talk. Ended up pointing to the shirt.

Ipod = Spine Shank

Did Pull Ups on Rings. Twice as hard as normal pull-ups in my opinion.

Pull Ups: 10,10,10,6,6,4,4,4 (54)
Push Ups: 20,17,15,15,15,15,10,12 (119)
Sit Ups: 14,13,12,12,13,11,10,10 (96)
Squats: 21,24,23,21,21,21,24,24 (179)

Total: 448

P: Sub lat pulldowns for Pullups - weight too heavy.

Lat Pulldowns: 10-6-4-3-3-4-4-5
Pushups: 17-14-8-7-5-7-7-7
Situps: 10-11-11-11-11-11-11-11
Squats: 20-21-20-20-20-20-20-19

Finish with some phisio-ball stuff.

Pull-ups- 75
Push-ups- 96
Sit-ups- 70
Squats- 138

Total 379

Alota Tabata (well at least it was for me...)
Total was 354
Pulls - 10,10,10,88,8,8,7,7, = 71
Push all 10's = 80
Sits 10,10,10,8,8,10,9,10 = 75
Squats 15,15,15,15,15,15,18,20 = 128

443
60 pullups (rings)
129 pushups on fists
95 situps (with feet planted, not locked down)
159 squats to parallel

Nice job to those who broke 500 today. Awesome. That's my goal.

399.

31 less than last time. I figured it would be worse. Used every ounce of energy i had.

TABATA AUDIO TIMER
FILE IS 5MB AND CAN BE FOUND HERE

http://john.720.com/misc/upload/intervals.zip

THIS IS AN AUDIO FILE THAT IS 16 MINUTES LONG. IT STARTS WITH 20 SECONDS OF MUSIC WITH A 10 SECOND BREAK. THERE IS A BELL THAT SIGNIFIES 3 SECONDS OF BREAK LEFT. THEN THE MUSIC RESUMES FOR ANOTHER 20 SECONDS. THERE IS A SWITCH INDICATOR AFTER THE EIGHTH ITERATION, ALONG WITH 4 BELLS INDICATING THE END OF THE WORKOUT. HOPE THIS HELPS AND THANKS TO JOHN FOR HOSTING THIS FILE.

351 total reps: 68 pulls, 87 push, 94 sit, 102 sq.
Down 4 from last time.
Tab score 38 (-1)

Will be doing this one tomorrow, did yesterday's today. Another Crossfit facility... nice.

cfwu x 2

Pull ups - 14/7/5/5/4/4/4/4 = 47
Push ups - 22/17/10/9/6/5/5/5 = 79
sit ups - 14/14/13/13/11/10/13/12 = 100
squats - 23/22/19/15/12/13/12/17 = 133

total = 359 PR

Pullup and pushup numbers dropped from previous attempt but situps and squats increased. Old score was 356. I forgot how hard this kicks your ass.

Olivia

Pull: 8,7,7,6,7,6,6,6 = 53
Push: 15,15,12,10,10,9,8,10 = 89, knees on floor
Sit: 9,9,9,8,8,8,7,8 = 66
Squat: 15,17,17,17,16,17,15,18 = 132
Total: 340, previous two scores where 286 and 203 (both with assisted pull-ups, no assist this time.)

First go around with Tabata something else:
Pull :4,4,4,4,4,4,4,4 =32(4)
Push :15,15,14,7,6,5,6,4 =72(4)
Situp:10,10,10,10,9,10,6,6 =71(6)
Squat:15,15,12,12,10,10,10,11=95(10)

Total=270(24)
BW=235. Pulls on rings. Situps anchored. Squat A2A.
Notes for next time: pace pushups(10's?) for higher total number(burned out too soon). Tabata squats much harder after three rounds of tabata something else. Pull ups(paced at four per round) still limiting factor.

pulls 52
pushups 66
situps 94
squats 96

I have no idea what ny score was. I was just trying to keep the 20-10 second timing right and keep the right numebr of sets. This kicked my posterior. I still feel like puking two hours later.

pull ups -54
push ups - 106
sits - 138
squats - 101
total = 399

Been working on c2 challenge since broke toe. Feels good to do a WOD again.

TSE
Pull:14,11,6,5,6,5,4,5=50 (+4)
Push:23,15,10,9,8,8,8,8=89 (+7)
Sit:13,13,10,10,5 (pukie spotted),11,9,8=79 (+7)
SQ:17,16,14,16,15,14,13,13 (pukie at my Throat)=118 (-9)
Total= 339 (+16 over best)

Legs burnt from yesterdays wod. still improving though

Group Moffett completed Tabata Something Else:

Pullups: 14/12/12/12/12/12/12/12
Pushups: 17/15/12/12/12/12/12/12
Situps: 16/15/14/12/12/10/10/10
Squats: 18/16/15/15/15/15/15/20

The last set of squats really burned, MAN DID THEY BURN!

Going home to get started on this workout! I know it's going to be a killer!

I went to my happy place and forgot to keep score..all 32 intervals completed...

Mallory age 11:
5 intervals
pull ups 8
Knee push ups 62
sit ups 61
squats 99
total 230

Jared age 9
3 intervals
knee push ups 29
sit ups 26
squats 57
total 112

Ron age too damn old
WOD as rx'd
pull ups 42
push ups 112
situps 77
squats 183
total 414

As RXed.

Pull-ups done on rings. Push-ups done flat on floor. SUs done on a GHD. Squats done butt to m-ball.

Pull-ups: 16-8-8-8-7-7-7-7
Push-ups: 25-16-13-11-11-10-10-9
Sit-ups: 9-8-8-7-7-7-7-7
Squats: 20-19-18-17-16-16-16-17

Score: 7 + 9 + 7 + 16 = 39

Messed up on the first set of pull-ups. Didn't hear the timer at the end of 20 secs so went on for another 4 or 5 before i noticed.

Exactly same score as 2005-09-03. Pull-ups and push-ups better, but SUs and squats lower. Must not have been trying hard enough. At least it's not worse.

Had an insane weekend and today I am not terribly excited with my score. Took a two minute break between sets 4 and 5 to avoid pukie.

Pullups 41
Pushups 135
Situps 76
Squats 126
Score 378, getting better at kipping but then I think about it and screw it up. I tried to convince a colleague at work to do some of the WOD's and now everyone at work refers to me as the "crazy workout guy". Everyone asks daily if I threw up in a recent workout!!

SHEEP!!!

Pullups: 17-13-13-10-10-8-8-9 = 88
Pushups: 20-17-15-15-11-10-9-8 = 105
Situps: 16-17-16-15-15-14-14-16 = 123
Squats: 24-26-25-24-25-24-24-25 = 197

GRAND TOTAL = 513

Pull-ups: 12,7,4,2,1,1,2,1 (30)
Push-ups: 28,19,9,7,3,5,5,3 (79)
Sit-ups: 16,18,14,12,8,10,9,10 (97)
Squats: 20,21,18,17,13,13,15,14 (131)
Total: 337

Pullups: 10-10-9-6-8-7-6-4 = 60
Pushups: 15-15-15-15-10-10-10-10 = 100
Situps: 13-11-12-11-11-11-11-11 = 91
Squats: 27-26-27-24-26-23-25-27 = 205

GRAND TOTAL = 456

Mrs. bhn did jumping pullups and pushups on knees
Scored 210.

Mr. bhn as rx'd 306.

PRs for both of us. Thanks Crossfit Community!

2nd Tabata "Something Else" = 320, overall 58 improvement over last time
Pull ups: 9/11(6 assisted)/10(8 and the rest assisted)/11/11/11/11/9 = 83
Push ups: 16/12/8/5/4/4/5/4 = 58
Sit ups: 11/13/8/5/9/8/8/8 = 70
Squats: 15/13/14/14/13/13/13/14 = 109
Thanks to Chris B for the audio file

274

A PR for myself (+15) from last time.

As well I did get a visit from Pukie today. I think he's mad because I didn't call him back after our last date a little over a month ago.

pullups 78
pushups 192
situps 153
squats 161
total 576

1st time for this one,,,,liked it!

375
70 pullups
121 pushups
64 situps (legs straight touch toes)
120 squats

oddly...the situps help my total down a bit

Joe: total=447
pull-ups:18/18/15/10/10/8/8/8=95
push-ups:27/20/14/9/8/8/7/6=99
sit-ups:14/10/9/10/10/9/9/9=80
squats:22/22/22/22/20/21/21/23=173

Vanessa: total=433
pull-ups:12/8/7/8/6/6/6/6=59
push-ups:14/14/10/10/10/9/9/9=85
sit-ups:17/17/16/15/15/14/13/14=121
squats:23/21/21/21/21/20/21/20=168

Dave: total=340
jumping pull-ups:8/9/7/6/6/7/7/9=59
push-ups:16/13/12/9/7/7/7/7=78
sit-ups:7/7/6/6/6/5/6/6=49
squats:18/20/19/19/19/19/19/21=154

Ruby: total=376
jumping pull-ups:10/9/9/8/8/7/6/8=/65
push-ups (~1/2 knees):14/13/11/10/8/8/8/6=78
sit-ups:16/17/14/15/11/15/11/12=111
squats:15/15/15/15/16/15/15/16=122

Sarah: total=437
jumping pull-ups:6/8/8/5/6/6/7/8=54
push-ups (knees):15/15/14/12/12/11/13/16=108
sit-ups:17/16/16/15/15/15/14/14=122
squats:18/20/19/19/18/18/19/22=153

Abby: total=300
assisted pull-ups:10/10/8/9/5/6/5/9=62
push-ups (knees):10/8/6/6/6/5/5/6=52
sit-ups:8/9/9/8/8/7/9/8=66
squats:14/15/15/14/15/15/15/17=120

Jason: total=437
pull-ups:10/7/6/6/6/5/5/6=51
push-ups:26/20/15/11/11/12/10/11=116
sit-ups:10/14/14/13/13/12/12/12=100
squats:21/23/23/21/20/19/21/22=170

Total:351

TABATA AUDIO TIMER
FILE IS 5MB AND CAN BE FOUND HERE

http://john.720.com/misc/upload/intervals.zip

THIS IS AN AUDIO FILE THAT IS 16 MINUTES LONG. IT STARTS WITH 20 SECONDS OF MUSIC WITH A 10 SECOND BREAK. THERE IS A BELL THAT SIGNIFIES 3 SECONDS OF BREAK LEFT. THEN THE MUSIC RESUMES FOR ANOTHER 20 SECONDS. THERE IS A SWITCH INDICATOR AFTER THE EIGHTH ITERATION, ALONG WITH 4 BELLS INDICATING THE END OF THE WORKOUT. HOPE THIS HELPS AND THANKS TO JOHN FOR HOSTING THIS FILE.

Total: 346

Did 379 before, but used 20# db rows and girlie pushups. This time: pullups with feet on platform, full ROM; pushups on toes, leg lifts on little hill decline.

Modified Pullups: 17-11-9-6-5-6-5-7 = 66
Pushups: 25-17-10-7-6-4-5-4 = 78
Unanchored Situps: 10-9-8-8-7-7-7-7 = 63
Squats to 9" step: 18-16-16-16-16-14-14-12 = 122

Total = 329

40 second rest between pullups and pushups.

pullups-87
pushups-105
situps(unanchored)-108
squats-120

total-410

pull ups 8,8,5,3,4,3,3,4=38
push ups 21,20,13,9,11,10,8,11=103
sit ups 13,9,11,12,12,12,10,11=90
squats 18,19,19,19,19,16,16,16=142
total 373. sit ups unanchored. 10 min elliptical 13/13.

Oh yeah, quads were temporarily very very sore for around 5 minutes or so right after all the squats.

Pullups: 13/12/12/10/8/7/7/7=76
Ring pushups: 14/12/10/9/8/9/9/10=80
situps: all 18s=144
squats: 23/21/20/21/20/20/20/21=166
Total 466; ring pushups due to gimpy shoulder really hurt the numbers.

Score: 366

15th WOD...more difficult than it looks...

22 - Pull-ups
62 - Push-ups
70 - Sit-ups
119 - Squats

273 Total

Pullup: 65
Pushup:136
Situp: 101
Squat: 139

Total: 440

total: 352

ran out of juice early and often - feeling yesterday's WOD

pull-ups 12,12,10,10,10,10,10,10
Push-ups 22,20,17,12,14,14,12,12
Sit-ups 12,15,16,15,15,13,12,11
Squats 15,16,17,17,17,15,16,17

Total 464
92 point PR

Morning workout
120 push-ups, 100 sit-ups, 60 squats
4+ mile run (40 min)
Afternoon (Tabata)
36 - Pull-ups
122 - Push-ups
133 - Sit-ups
197 - Squats

488 - Total

313, 9 less than last time. Suck. Most of them on the squats too. I wussed out.

Pullups 11,10,10,10,9,9,8,8 = 75
Pushups 16,13,12,10,9,6,8,7 = 81
Situps 6,8,8,8,8,8,7,8 = 61
Squats 13,13,10,12,10,11,11,16 = 96

Tabata something else...

Air Dyne - 10 minutes

pull ups - 68
squats - 83
push ups - 64
sit ups - 59

total: 274 ... man I have no endurance left.

air dyne - 30 minutes

Pull Ups - 65
Push Ups - 89
Sit Ups - 88
Squats - 134

Total - 376

It was very hard keeping rep and set counts as I watched the clock. All my numbers(except squats) are approx.

pull-ups - around 60 (20% assist)
push-up - around 80
situps - around 90
squats - 95 (I always did multiples of 5)

total: between 290-325

My endurance is getting better..no Mr. pukie today

pull-ups: 55
push-ups: 88
sit-ups: 110
squats: 116

total: 369, an improvement of 15 total reps over last time.

Did yesterday's workout

10:37

Pullups 10,8,7,7,6,6,5,6 = 55
Pushups 20,15,12,10,9,8,7,7= 88
Situps 12,14,11,10,10,8,8,10 = 83
Squats 15,16,15,14,14,14,14,20 = 122
total = 348, about 50 more than last time, a couple less pull-ups and couple more push ups but 20 more sit ups and 30 more squats.

7-8-4-4-4-4-4-4 (39)15 adaptive
11-12-12-10-10-8-6-6 (75)as rx'd
10-10-10-10-10-8-8-6 (72)as rx'd
15-15-15-12-12-12-11-10 (102)as rx'd

Total: 288

great workout coach! thanks
DOUG

Kipping Pull-ups=39
Knee Push-ups=83
Full Anchored Sit-ups=91
Squats=126
Total=339; 30 less than last time in Sep.

346

Not great, but coming off a 8 day battle with food poisoning, I'll take it.

Pullups (deadhang, on rings) 10-7-5-4-3-4-4-3
Pushups 15-15-7-9-8-8-6-6
Sit-ups 8-10-11-11-10-11-10-11
Squats 11-21-20-19-17-16-17-16
Total: 335

3 more reps than last time, but last time the pull-ups were kipping and on a bar, so I'm happy with the progress.

I've been doing weapons training for the past few days, so Tabata is my first WOD for awhile
474, subbing dips for pullups. or it might have been 447.

345

PUs - 10,8,6,4,(negatives - 6,6,6,6) = 52
PushUps - 24,18,12,11,10,9,8,7 = 99
Situps - 10,9,9,9,8,6,5,6 = 62
Squats - 19,19,18,15,15,13,15,18 = 132

Legs and arms were definitely hurting from yesterday, but a delightful workout nonetheless.

10,10,10,10,10,6,6,6= 68
15,15,15,15,15,12,12,14= 113
15,15,15,15,15,15,15,15= 120
25,28,30,30,30,30,30,31= 236
537

Pull-ups 12/7/5/5/4/5/5/3=46
Push-ups 20/15/15/10/12/12/14/14=112
Sit-ups 14/14/12/12/12/11/11/10=96
Squats 19/15/15/14/14/14/14/14=119

Total: 373 (18 point PR)

#2 for the day, did yesterdays this morning

Didn't count reps, could've counted total, but no way I was going to get each individual set

pullups: twelve at the most, after rnd 2, maybe just four or five per rnd

pushups: had to go to knees about half way through

situps: about 15 per rnd

squats: about 15 per rnd

a.m.
Rower: 16.20 min 300Cal
Stairmaster: 15 min 225Cal
Magnetic Trainer (Bike) 15min work=?

p.m.
Pull-ups: 45
push-ups: 90
Glut-Ham sit-ups: 72
Squats: 167
Total: 374

Yesterday's workout ("the Nicole") seemed to smoke my ass! But for some reason I am having a hard time keeping my eyes open in front of the computer this morning!

Today's WOD as rx'd!

pullups: 10,8,8,8,8,6,8,6 = 62 (non kipping)
pushups: 21,25,20,20,18,15,15,12 = 146
squats: 25,28,21,19,19,20,24,25 = 181
situps: 20,19,15,17,16,16,15,13 = 131

Total = 520!!!

Got a suprising email from a fellow CrossFitter stateside yesterday! Made my day!!

I did today's WOD but lost count. This was not due to such high numbers but instead it was the ass kicking that I was getting.

Pullups were good the first two sets then it was jumping.
Pushups were good for the first three sets then it was on the knees girly style after that.
situps were just sad.
squats had the legs screaming.

Hope to complete the whole thing next time as rx'd.

pull-ups 9,8,6,3,6,6,5,5=48
push-ups 19,10,11,10,10,10,7,5=82
sit-ups 11,12,10,11,11,10,10,10=85
squats 14,13,13,13,12,12,13,13=103

Total: 318

Pull-ups, 41 strict, 26 jumping
Pushups, 81
Sit-ups, 123
Squats, 132
Total, 377 not including jumping pull-ups

Pull-ups 9,6,6,5,4,5,4,3
Push-ups 29,25,21,20,14,9,9,8
Sit-ups 22,23,20,20,15,15,12,11(anchored)
Squats 30,30,25,30,30,24,25,30

Total= 539

A PR by 80. Form wasn't the best on some, like the sit-ups. I was holding my watch instead of keeping hands on ears. Squats were to top of a bench(just breaking plain). My pull-ups suck! I burn out quick. 75% were kipping. Really thought my push-up numbers would be better. Was definitly surprised to see my score when added up.

I love these. You get so much in so little time.

OK, lets see how bad I suck at the Tabata protocol.
pu 8-7-6-4-4-5-6-6 = 46
push up 12-10-8-8-6-6-6-6 = 62
situp 12-12-12-11-11-10-10-11 = 89
squats 12-11-10-11-10-10-10-10 = 84
total- 281? Like I said, sucky.

So, straight -legged DL's afterward:
5x5 topped out at 185. Felt strong.

team tikrit:
tabata something made me quiver in the shower like karen silkwood:
total score: 519
joeyd beat me by one point, one miserable point-i could have done one more pull-up for that point, good work joeyd, until next time!!!!

Wow! Big improvement in the last 6 weeks. Tickled with today's results... felt like a complete loser after the last one.

This time: 361
Pull: 15/10/14/14/10/10/9/8
Push: 15/13/12/9/7/6/6/8
Situp (anchored) 13/12/11/13/11/12/8/8
Squat: 16/15/15/14/12/12/12/10

Last time: Score: 252

Not only a better score, but recovery time was significantly faster. I spent 30 minutes getting over the last one... including seeing spots. This one was an easy 5 minute recovery. Something must be working with this program.

First time doing tabatas
It was great
Score: 317

Pull-ups: 50
Push-ups: 52
Sit-ups: 50
Squats: 97
Total: 249

CF Torii
Bill 402
Norm 403
Mark 419
Mike 420
Lalo 424
Scott 430
Jim is out of town. Broke into groups of three had counters and coaches bad reps did not count

pullups 10, 8, 8, 5, 5, 5, 5, 5 (51)
pushups 20, 19, 13, 10, 10, 9, 8, 8 (99)
situps 13, 13, 13, 13, 13, 11, 11, 9 (96)
squats 19, 20, 16, 20, 18, 19, 19, 19 (150)

total 396

Completed five rounds of each yesterday. Used a pull up assist machine for the last couple of rounds. As I am fairly new to this I thought it might be best to keep going. Found the push-ups the most difficult which surprised me a bit since those I can do.

Not on my game today. Everything was seizing up after a few rounds. Full ROM though.

405.

-D.

wow, first full wod for me, ive just come of the begginers program last week.
i managed one set of pull ups then had to switch to jumping ones.
pull ups 9
jumping pull ups 13/10/10/10/7/5/4 = 59
push ups 20/12/7/6/5/5/7/4 = 66
sit ups 8/9/10/6/7/5/7/6 = 58
squats 18/17/18/23/17/15/11/13 = 132
total = 324

really need to work on thos sit ups numbers..

pull-ups 79
push-ups 131
sit-ups 95
squats 165
TOTAL 470

Row 5K

PU: 6's
Pushups: 10's
Situps: 15's on leaning board
Squats: 15's with good depth

368

Sub inclined rows on Smith machine bar for pullups
Sub incline pushups on Smith machine bar for pushups
GHD situps with Smith machine/bench
Squats as RX'd

Total 267 or maybe 275, I lost count....
Ow.

42 Pull-up
73 Push-up
75 Sit-up
145 Squat

335

First Tabata - Only 6 rounds:
36 Pull ups (mixed dead hang and Jump)
70 Push
84 sit
77 squats

468

chin - 82
push - 102
sit - 96
sq - 188

353 total
60/110/53/130
well off last times 489, car crash slows me down

263, last time 230. Significant "cheating" (jumping pullups, knee pushups) to keep things going. More situps than squats this time, some combination of sore knee and Sunday's workout. Looking forward to 300...

Day late, dollar short.

Score = 360 total all rounds.

Whoo!

BW 175lbs

Pull-ups:60
Push-ups:155
Sit-ups:173
Squats:162
Total: 550

Got you Collin! I had the advantage though, you went first, so I had your numbers to shoot for. I agree wit you, not kipping on the pull-ups kills the score. 1-0 me :)

must admit the scores are awesome as are the athletes.
however, having a difficult time understanding how some people are scoring over 160 for an individual exercise in only 160 seconds of work?

pullups 39
pushups 81
situps 71
squats 130

321 total

339 - down from 350

369

about 100 less than previous best. Having an off-week as I fight a cold. Some days...

TSE:

I didn't have anywhere to do pull-ups, so I did lunges instead since my legs and butt need more work anyway.

Lunges:64
Push-Ups: 53
Sit-ups: 50
Squats: 64
TOTAL: 231

These numbers are awful; however, the heater was on and it was SCORCHING HOT where I was doing Tabata--I felt like I was doing hot yoga! I was still trying to focus more on form instead of quantity. Quality instead quantity of repetitions is what someone always told me.

Pullups 10-8-7-6-6-6-6-6= 55
Pushups 15-16-15-14-10-10-8-9= 97
Situps 12-14-13-13-13-14-14-13= 106
Squats 16-16-13-14-15-13-15-14= 116
Total= 374

pullups 8,8,8,8,7,7,6,6 = 58
pushups 11,11,11,11,11,7,7,7 = 76
situps 15,15,14,14,15,14,14,14 = 115
squats 18,19,19,20,20,21,21,22 = 160
total = 409

pull ups 13,7,4/ jumping pu 7,7,7,7,7= 59
pushups 10,9,10,8/ knee pu 7,5,7,6= 62
situps 11,11,10,10,11,10,10,8=81 (accidently did an extra 8 as well
Squats 14,15,15,16,16,16,18,18 = 128
total 330

WU 3k jog

Pushups- 15 each, 120
situps- 12 each, 96
pullups- all 8s but 1X7 ,63
squats- all 12, 96

total 378, off last May

Webster: 291
Mulcahy: 385

pull ups-121
push ups-151
sit ups-131
BW squats 169

580 total as rxd in 16 min.

pull up - 60
push up - 94
sit up - 84
squat - 91

total - 329

as rx'd 385

Bit late posting this. Got to introduce Crossfit to yet another new person.

Matt McKinley
PU's
11-6-4-2-4-3-3-2
35(need improvment on PU's and need to work on kipup)
Pushups
20-15-15-10-10-10-10-10
95
Situps
10-10-10-10-10-10-10-10
80
Squats
18-15-10-10-15-15-15-20
118
Total = 320

Joe Jordan
PU's
15-10-7-5-3-6-4-4
54
Pushups
16-12-10-12-10-10-10-10
90
Situps
10-7-9-8-8-10-8-9
69
Squats
13-15-15-18-15-17-19-19
154
Total = 347

Thanks for the workout coach

Pull: 10,9,8,7,6,5,5,6 = 56
Push: 14,14,14,14,12,12,12,9 = 101
Sit: 8x10 = 80
Squat: 20,20,19,20,19,19,19,20 = 132
Total: 381
Previous score, Sept 3: 339

Ooops! Got to learn to add. Above should read:

Pull: 10,9,8,7,6,5,5,6 = 56
Push: 14,14,14,14,12,12,12,9 = 101
Sit: 8x10 = 80
Squat: 20,20,19,20,19,19,19,20 = 156
Total: 393

Fighting a sore throat and head cold, so I decided to take it slow today. Did sets of 8 for pullups, pushups, and situps and 10s for squats. Felt nice, though throat still sore.

Tariq

Pullups on rings: 9,6,4,3,3,3,3,3
(short transition back into house ~1 min)
Pushups: 12,12,12,12,10,9,7,7
Situps: 12,12,11,10,10,10,9,8
Squats: 16,14,13,13,14,15,13,15
Painters were at the house all day, so felt quite ill doing this in a fumed up room.

pullups 17, 14, 11, 9, 7, 8, 8, 8, 82
pushups 21, 20, 15, 13, 16, 13, 12, 15 125
situps 12, 13, 12, 12, 10, 11, 11, 12 93
squats 20, 19, 18, 18, 19, 19, 19, 20 152
total 462

pullups (jumping singles): 7/6/5/5/6/5/4/5 (43)
pushups: 17/10/10/8/8/6/8/8 (75)
situps (anchored): 15/14/14/13/13/12/12/13 (106)
squats: 15/14/13/12/12/13/12/13 (104)

total: 328 (up 32 from last time)

pull up - 26/push up - 88
sit up - 91/squat - 115

total - 320

pull ups ~ 54
push ups ~ 87
sit ups ~ 94
squats ~ 105

still a day off schedule...

Pull ups: 5 4 3 3 3 2 1 1
Push ups: 11 10 7 6 4 5 3 2
Sit ups: 9 11 10 10 10 9 9 9
Squats: 10 11 11 10 10 11 10 13

307-- very disappointed.

no timing device whatsoever at the hotel gym ... had to try and clock it in my head.

so my total was only 252, but my guess is my timing was a bit off.

followed with 15 mins of interval runs on the treadmill ... 9.9mph for 1 minute, 5.5mph for 2 minutes - 5x ... not a bad little workout.

Tough one here. A little sore still from yesterday. I breezed through the squats, am average on the push-ups and sit-ups, but the pull-ups are murder for me. Results as follows:

46 Pull-ups
92 Push-ups
104 Sit-ups
186 Squats

Sorry...thats 428 total.

pull ups-12-12-12-10-8-7-6-6=73
push ups-20-16-14-12-9-8-6-8=93
sit ups-23-22-20-20-20-20-20-20=165
squats-16-15-13-13-13-11-11-11=103
Total = 434

72 pull ups (assisted 16lbs)
162 push ups (chest down to 4" block on floor)
158 sit ups (feet anchored)
218 squats (down to bench)

610 total

total time 17:50 - additional time spent getting between stations

508 last time but did squats @ 175# BW

Pull ups= 12/7/4/6/6/5/4/5 = 49
Push ups= 20/13/8/10/8/6/8/7 = 80
sit ups(Abmat)= 10/10/8/8/7/7/7/9 = 66
squats= 16/18/17/18/15/14/15/18 = 131

total = 326

Pull ups(assisted)= 9/8/6/6/6/6/6/6 = 53
Push ups(mens)= 7/5/7/6/6/5/6/5 = 47
sit ups(Abmat)= 7/8/8/8/8/6/6/8 = 59
squats = 17/15/13/15/15/14/18/15 = 122

total = 281

Total score 301. Ha, finally broke 300!

395
pull 10,10,10.9,7,6,5,5
push 12,11,10,10,9,8,9,7
sit 12,12,12,12,12,12,12,12 (feet anchored)
squat 21, 22, 20, 20, 20, 20, 19, 19

420

10 pullups max, 5 minimum 50+
average 15 squats a round 120+-
push-ups 12 max 5 min 60
sit-ups 12 per round 96

330 approx. I have a hard time keeping track

311 alternated being the timer with a friend.

stuck in a hotel room to do this WOD

Did HSPUs, suitcase hang power cleans (maybe 40 lbs), sit ups and squats.

Scores: 4, 11, 20, 17

Either the HPC hurt my squat score or Las Vegas buffets less than one hour before working out are a bad thing.

Pull-ups 67, push-ups 150, sit-ups (unanchored) 61, squats 131, total 409. Second time doing this Tabata, without the minute rest between exercises and first time over 400. The unanchored sit-ups seem to knock the score about.

416, a 22 rep improvement. kicked my ass. done 2 days late after some serious DOMS.

No pullup bar at the hotel and the armoire pullups were just not working (noting to grip) so:

pushups: 8-8-8-6-7-6-6-6 (added 1)
situps: 12-11-11-11-11-11-11-11 (even)
squats: 16-16-16-16-16-16-16-16 (added 1)

Later, hiked up Camelback in AZ. 1.25 miles up and back down. I was really feeling those tabata squats!

pullup 10-6-4-3-2-4-3-3=35
pushup 17-11-8-6-6-4-5-4=61
situp 9-8-9-9-9-9-9-11=73
squat 13-12-11-11-12-12-11-12=94
Total=260

as rx'd, 360

I just started doing crossfit this past week and I can't believe how intense the workouts are. When I did this workout my body was incredibly sore from the previous workout but i did my best to push through it.
Chins: 10,7,4,6,4,4,4,4 =43
Pushups: 12,10,10,9,10,8,10,6 =75
Situps: 10,11,10,10,8,9,9,8 =75
Squats: 8,9,9,8,8,9,10,10 = 71
Total: 264

this was my first Wod ever, I wish i would have had a score from the first time I did it but did not post back then. Felt like I improved
Meyer 276 as Rx'd
Jeff 294 modified pull ups
Nate malone finished!!

Tabata Something Else:
pullups 11/10/7/5/5/5/4/4 (straight bar; kipped; I think it was just chin over on last ones of last sets)
pushups 14/10/8/7/5/4/5/4 (mostly good ROM)
situps 9/8/7/7/7/7/7/6 (unanchored, knees bent, back flat on floor to full up; arms in front)
squats 18/19/19/19/18/18/17/17 (good ROM)

Total = 203

Bringing up the rear again. Pullups down, pushups pretty weak. But almost got that elusive 18 Tabata squat score. BWt = 155. Better luck next time...

Whoops:

Total = 311

What the heck was I drinking? Should have waited for my eyes to uncross.

268 final score, tough workout but fun in a sick twisted kinda way

375. No more pullups for at least a month!!

16 mins of pain/pleasure.

44 - 54 - 40 - 103, significantly worse than last time, after several days travelling and not training

Did this five days later (sick and on the road)
pullups - 8,8,6,5,5,5,5,3=45
pushups = 15,15,15,10,10,10,10,10=95
situps = 7,13,13,13,10,11,11,11=89
squats = 15,13,11,11,11,11,11,11=94
total = 323

Done in the garage in 20-some degree weather - on the pullups, the hands were the factor - but otherwise, spent about 10 minute lying on the ground recovering - including 5 on the bathroom floor (mmmm, cool tile!) - so, presumably good effort coming back after four days of having a flu.

There was a reason I delayed this...Pukie+Headache and 5 min of laying motionless =(
15-12-9-8-7-6-7-7=81
31-19-16-20-16-10-8-10=130
12-12-12-11-10-8-9-9=83
17-15-13-13-13-14-15-16=116
Total Tabata= 410 (PR)

tim
7-6-6-6-5-4-5-5=44
17-14-12-10-8-10-10-12=93
14-13-12-11-10-7-10-11=88
11-12-11-10-11-11-11-11=88
313

sam second CrossFit
jumping 9-7-8-8=32
on kness 9-9-7-7=32
11-8-7-6=32
13-13-13-15=44
140

BW 200

As rx'd
Pulls 8/6/3/1/2/2/2/3
Push up 20/22/15/9/9/9/7/6
Sit up 11/11/10/10/9/10/10/11
Squat 16/17/18/17/16/15/17/20

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