Oh no

Scream and run. It's gonna hurt.

Do alot of you do other than this or is it a case by case basis?? Other exercises that is.

so, is it 8 pull ups/ 8 pushups/ 8 situps/ 8 squats - all in 20 sec? with 10 rest after that, then repeat 31 more times? and what if you cant get all those done in the 20 sec?

dave, you have 8 rounds per exercise, each round consists of 20 seconds of doing the exercise as fast as possible to get as many reps as possible in the 20 seconds, do 8 rounds per exercise and only one exercise at a time

meant to say each round consists of 20 seconds of doing as many reps as possible and then 10 seconds of complete rest.

Carla is frozen solid in that picture.

oh, am a dork, i get it now, thanks

Dave #4 - you do as many pull-ups as you can in 20 seconds, rest 10 seconds, then again do as many pull-ups as you can in 20 seconds, rest 10 seconds, and so on for 8 repetitions of doing 20 seconds of pull-ups followed by 10 seconds rest. Those 8 repetitions should take a total of 4 minutes. Without any further rest than the 10 seconds after the eighth 20 seconds of pull-ups, you then start on push-ups - again it's 8 repetitions of as many push-ups as you can in 20 seconds, followed by 10 seconds rest. The 8 repetitions of 20 seconds push-ups, 10 seconds rest takes 4 minutes. Then you do 8 repetitions of 20 seconds of sit-ups, 10 seconds rest, and another 4 minutes have gone by. Finally, you are on to squats, and (you've guessed it!) it's as many as you can do in 20 seconds, 10 seconds rest and repeat until you've done 8 lots of 20 seconds squats, 10 seconds rest.

You may find it difficult to do 20 seconds of pull-ups or push-ups 8 times (I certainly do) so maybe pace yourself a bit. Good luck.

Are the squats weightless squats, like Hindu Squats, or do you have a light-to-medium weight setup on the olympic bar? I'm excited to try this, I was just refered to this site today...looks great!

I like this workout. Let's hope I can nab a serious PR this time around. One of these days I'll hit 400+ points. So far my best is 335.

Jason,
No weight on the squats. Preferably full squats, on the heels, as opposed to Hindu Squats. See "Exercises" for a slide show/video.

Dominick, most will try and do either the WOD with modified weights or in this case lower reps of the exercise until they work up to the actual WOD. There are loads of substitutions in the FAQs - http://www.crossfit.com/cf-info/faq.html

In either case the goal is not to blast into quick failure or possible injury but to manage an effort of continuous movement until you can eventually increase the intensity of the WOD. Concentrate on form and the weight will come.

What a coincidence! Just received my watch w/interval timers in the mail yesterday.

I guess I really have no excuse to sit this one out now :-o

Oh boy...Don't have a timer though. I will have to stare at the clock on the wall.

Thanks Steve hb I'll check it out. I'm new at this and want to get the most out of it that I can. Not that I havent had my behind handed to me by "Fran". Appreciate your feedback!

Sweeeeet. I finally got someone else at my martial arts studio to commit to giving CrossFit a try with me. Tomorrow will be his first WOD. Heck of an introduction. Plus, I'll have someone to count reps and intervals for me. Can't wait!

I put together a couple MP3 files specifically for Tabata Something Else--complete with chimes at the proper intervals so that you don't have to look at a watch. There's a musical version (rap music) and a silent version with just the chimes. The files are 16 minutes long and about 15MB each.

http://john.720.com/misc/upload/TSE_Rap.zip
http://john.720.com/misc/upload/TSE_JustChimes.zip

By the way, feel free to make your own soundtracks using the JustChimes MP3 and a sound editor such as Audacity. Just put the chimes in one track and the music in the other. Be sure to share what you make.

Enjoy,

John

I can't remember the link but there is a file on the internet called X note stopwatch. Since I have computers near my workout stations at home it works ok for me on this WOD. I just play whatever in Itunes and then have the stopwatch runningthe background with audible timer.

By the way, the tracks on the Rap MP3 are: LL Cool J (Mama Said Knock You Out), Run DMC (It's Like That), Outkast (Hey Ya), and Musto & Bones (Dangerous On the Dance Floor). Works for me.

Did the 20 sec. 10 sec. rest workout last night, i am at 8000 feet here in afgahnstan and let me tell you i was spent.I found out that the worst was the push ups, had to end up doing girl push ups, sorry girls. there are alot of crossfit girls out there that could bury me so no disrespect meant. I mix up crossfit 2 days on followed by a good brazilian jiu-jitsu workout.Getting in great shape. 49yoa by the way.Mike

Pull Ups - 36
Push Ups - 51
Sit Ups - 163
Squats - 86

TOTAL 336

I'll have to try the timer - sounds cool

warmed up on my new GHD - what a great piece of kit

Xfit w/u - standard
Pullups(self-assisted)16,19,17,14,14,14,14,15=123
Pushups (self-abusing) 20,19,13,8,10,10,10,10=100
Situps (self-loathing)11,14,13,14,14,14,11,11=102
Squats- 13,16,16,16,16,15,15,15=122,total=447 but was"cheating" on the pullups, unlike some of you machines who can do all of those pullups without self-assisting.

Havagreatday, all.

1st time trying tabata style workout; other than squats(98 reps), I lost rack of reps; I learned that this is a good workout to do with a partner to help keep track of time and reps. Do most people just keep running total in their head?

Rich K - I use a wall clock and put it on the floor. That way you can see it when you're doing all the 4 exercises. Pad and a pen on table next to me. You've got to write quickly! Do it in the rest periods.

Pull ups: 74
Push ups: 106
Sit ups: 90
Squats: 177

Total: 447

So, if I do the math correctly, it should be exactly 16 minutes of exercise.

thanks,

Kevin

200 total

last time:
(66,105,100,134) = 405 total reps
166 lbs bwt
this time:
(63,97,97,141) = 398 reps
163 lbs bwt
must be am workouts, not sure?

This sounds like fun! I totally like the circuit exercises!! Going to try and repeat this twice for best time results. Thanks Crossfit!! I have been following the routines since December and am loving it!

Pullups: 91 (10 better than last time)

Pushups: 130 (12 worse than last time)

Situps: 100 (2 better than last time)

Squats: 174 (3 better than last time)

495...+3 from last time

I can relate to that pic - except that's the view from inside the garage, not out.

383

First workout back since I ripped up my back. Felt pretty darn good.

PR of 355.....+34 from last time.....

John Elstad:

Genius mate on the Tabata mp3 idea. Thanks for sharing; it will make the workout way smoother.

Concur with nic -- thanks a bunch, John!

That's a very motivating image. Get some!!!

Did the DL workout 3-2-1-1-1-1-1 today that I missed last week. Will get to this tomorrow depending on work schedule.
95# x 3
105# x 2
115#
125# fail x 2 (6" off the floor then stuck!)
115#
115#
115#

Did Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups

14:57

Meyer
Pull 5-5-5-5-5-5-4-4 (38)
Push 10-10-10-10-10-10-10-10 (80)
Sit 15-15-15-15-15-15-15-15 (120)
Squat 15-15-15-15-15-15-15-15 (120)
Total 358 New P.R. up from 276
Jeff
Pull 13-10-10-8-5-6-6-6 (64)
Push 11-14-10-10-7-9-8-8 (77)
sit 13-12-11-10-11-9-9-11 (86)
squats 19-17-18-18-18-19-18-21 (148)
Total 375 reps new P.R. up from 294
also completed as Rx'd no
modified pull ups!

Love this workout!

Subbed 2x20lb rows for pullups, leg lifts for situps. Pushups were on toes.

Rows: 80
Pushups: 83
Leg Lifts: 93
Squats: 128
TOTAL: 384

(last two times, 346 and 379...but the 346 was with pullups w/ legs on platform).

Did rows w/ bar and some weight. Leg lifts for situps.

Rows: 52
Pushups: 73
Leg Lifts: 83
Squats: 128
TOTAL: 336

(Last time: 351)

I'm trying to switch the WOD from the evenings to the mornings since I've been skipping a lot of the WOD because of work. Got to wake up earlier, that's why I had to cut the WOD in half.

Pull-ups= 15,6,6,5 = 32
Push-ups= 18,10,8,10 = 46
Sit-ups= 15,9,10,10 = 44
Squats= 21,11,10,11 = 53

This was hard after doing Fran yesterday 2 days late.
(last time)
PU 16,15,10,10,8,8,7,7,=82 (72)+10
Pushup 30,30,22,20,15,18,18,18=171 (161)+10
su 10,10,10,10,9,9,9,9,=76 (81) -5 unanchored this time
sq 17,14,12,10,11,11,10,12=97 (115) -18 right hamstring was really tight
Total 426 (427)

This must be punishment for dissing Chuck Norris.

John anyway you can put those chimes to MP3 of young Chuck Norris? Might have to watch Sidekicks to get motivated for this one.

Going to run a little experiment. Did Tabata Something Else this AM. Going to repeat tonight and compare my numbers. Was 24 reps short of my last effort.

P/U: 63
P/U: 117
S/U: 81
SQT: 163

Total: 424

Pull 14/13/12/9/9/9/8/8=82
Push 13/10/8/7/7/6/6/6=63
sit 10/10/10/10/10/10/10/10=80
Squat 19/18/16/15/15/16/16/16=131
Total: 356 (1 better than last time)

2nd day doing the WOD, good workout

PU 29
PU 99
SU 61
SQ 83

Total: 272

Don't know if anyone has trouble timing this one, but I have an easy solution using an Ironman watch.
Set the Timer to repeat every 30 seconds.
Press start.
Wait 10 seconds, THEN begin workout.
The timer will count down the 20 seconds of timed work, beep for 10 seconds (indicating time to stop) and when it finishes beeping, you start again. The only problem is that you still have to count rounds. HTH

Round Pushup Situp Pullup Squat
1.......19.......15.......6.......16
2.......18.......13.......7.......17
3.......12.......13.......6.......15
4.......10.......12.......5.......15
5.......10.......13.......6.......16
6........8.......13.......5.......16
7........7.......12.......4.......15
8........7.......12.......5.......18
Total..91......103.....44......128.......366
Min......7.......12.......4.......15.......38

John - You are a Prince among men! Thanks

John Elstad you are my hero that music is going to save me i was freakin out about how to traCK THE TIME WITHOUT BEING DISTRACTED THANKS

Pulls - 58
Push -
Sit -
Squat -

386 - PR

Might have inadvertently snuck in an extra interval though. It's easy to lose track.

Sorry, brain fade.

427 - Last time 416

Pulls - 58
Push - 114
Sit - 91
Squat - 164

I like to refer to this WOD as "Tabata Yo Mamma".

Pull ups - 13,10,6,6,5,4,4,4
Push ups - 21,15,12,10,8,7,8,9
Sit ups - 11,13,13,13,12,12,11
Squats - 15,15,15,14,14,13,13,16

Total = 354

Been in trouble with a large systemic infection, full of powerful antibiotics: excuse for total 433, way down from previous efforts. Working out in recovery is a lot harder than in full health, I am finding. But better than no workout at all.

pull ups 41 (weight assisted)
push ups 61 (had to go to knees last round)
sit ups 71
squats 87

first time on this one, reps remembered to best of my ability = 260

380, down from 447 last time. No explanation, just tired I guess. BW-189.

3xCFWU (minus pullups)

kipping pullups: 54
pushups: 108
situps: 116
squats: 131
TOTAL: 409

I think i may sub sit ups with planks

PlU 13,9,6,4,3,3,3,3=44
PuU 18,18,15,12,11,11,11,11=107
SU 13,13,10,10,8,10,8,8=78
Sq 19,19,20,20,20,20,19,20=157

Total 246

Even with feet anchored(fist time) my situps are crap. Any tips. I do full ROM from shoulders on the floor until chest is near knees.

Ger

I promised myself that I'd get that 10K in this week...especially since I've now been doing XFit over a year, and haven't done one yet.

I was so excited to get out the door this morning, at 6:15am...ok, I was just tired, not excited...that I forgot my watch. I left at 6:15 and got back at 7:20. I was laying on the wet grass a bit before coming in after the run...so I know I did it in under an hour.

total=462

Looking forward to this one . . . .

the visit with Tabata was an ass kicker. Good times to be hadby all

PlU-47
PuU-80
SU-75
SQ-160
Total-362

Thats up 32 from last time, pullups were down 12 but last time about half were jumping negatives and this time all were deadhang, pushups were up 18 and all were on my toes while last time half were on my knees, situps are down 6?, and squats were up 32 just cause I pushed harder on them since last time I finished the squats with no problem

To continue yesterday's thought: "Tabata pullups were actually invented by Chuck Norris. He allows them to be called Tabata pullups because if they were called Chuck Norris pullups no one would ever try them. Or succeed."

I also got a kick out of whoever posted above that they would do this twice and take the best result. Or do weighted squats! Hahahahahahahaha. I'm not mocking, but after you do this, you'll get why it's funny.
I like to call this "16 minutes of Purgatory" because if you do this (and you're Catholic), it should count towards any time you might have to do there. Pepperoni Pizzas on Fridays during lent for the rest of your life if you want.

15-11-7-6-3-5-3-4 = 54 Pulls
17-13-12-9-9-9-9-9 = 87 Push
12-13-13-11-11-10-10-11 = 91 Sits (anchored)
17-15-17-16-15-16-13-17 = 126 squats
358 total (35 for low)

Anyone who put up over 400, great job. That's gettin' some.

This is going to suck.. oh, and then I'll play ball hockey for an hour.

I LOVE PUNISHMENT!!!

Sheila: 43(used assitance for PU's),78,78,120=319

Talissa:73,94,137,152=456

Thayer: 27(only did 6 sets),59,101,128=315

first time with 20 lb vest 305

Good job to the people who work out in cold weather climates. That is serious dedication.

This was my first time with Tabata Something Else.

Pull-ups assisted = 61
Push-ups on knees = 66
Sit-ups = 81
Squats = 103
Total = 311

Hi all,
Workout as follows
{Bar dip (suspended from webbing)x12, Pull-upx12, and Rope jumpx200}x5.
Duration 17:15.
Until tomorrow...

Dale,
I did the wod this morning.. not satisfied with results.. so i'm going back this afternoon. How's that for a pizza? or did I have to do it back-to-back? ;o)

As RXed.

Total reps: 390
Total score: 41

Pull-ups: 13-12-10-8-7-6-7-7; total: 70; score: 6
Push-ups: 23-17-13-11-10-9-9-9; total: 101; score: 9
Sit-ups: 10-10-9-8-8-8-8-8; total: 69; score: 8
Squats: 20-20-19-19-18-18-18-18; total: 150; score: 18

Previous score: 39. 2 point improvement. Down 1 on pull-ups (blaming untrustworthy door jamb pull-up bar), up 1 on sit-ups and 2 on squats.

Thighs still aching.

John:
Pure Genius!

Tabata workout
1mi warm up run: 7:53
pullups Pushups situps squats
12 28 18 22
8 26 19 22
6 20 21 20
7 15 18 16
5 16 14 18
5 14 12 16
6 13 11 16
5 15 11 20
total: 54 147 124 150
overall total: 475
additional 2mi run: 19:18(dead tired)

For the people who are having trouble keeping track of their scores and or rounds, I found that using a "Post it" helps. I take it and put it on the wall by the pull-up bar where I do the WOD. Before I start, I break it up into catagories and rounds(pull-ups, push-ups, sit-ups, etc... Rd 1-8). That way it's easy to write real quick what I got for that round during the ::10 break. Not trying to insult anyones intelligence, just keeping it simple and trying to answer an often asked question. I'm not saving the planet or taking out bad guys like Chuck, but it all helps right.

Get some, go again!

Kipping pull-ups: 71
Push ups: 101
Sit-ups: 77
Squats: 120
Total: 369 (Up from 337 last time)
Go Crossfit

i am new at this and i am having fun. i do have a question about this workout...with the pull-ups i am using a weight assisted machine, what type of weight should be used to get the max benefit. any input would be great!
thanx

Just wanted to say I love the workout. This is my first day of Crossfit...I'm in the Navy, training for SEALs...I was referred here from another site, and I'm loving the workout so far. You guys rawk!

Pull - 17,16,12,11,8,10,10,10
Push - 14,8,6,6,4,/fell to knees 5,10,7
Sit - 14,14,13,14,13,13,14,12
Squat - 18,19,17,15,15,11,15,10
Teeny bit better than last

Pull: 64
Push: 98
SU: 81
Squat:123 legs on fire from thrusters and run
----------
Total 366 13 better than last time

wore 10# vest -first time
push ups were not all in the best form, so minus them= 257

As rx'd 446.

Masterpayne; excellent idea with the 30sec ironman countdown & repeat. Easy solution to a problem that I couldn't figure out. John's cd is great too. However today in a crowded gym with no mp3, your idea fixed the problem.

Thanks to you both for great ideas!

thea # 80 - i would not use the weight assisted machine, instead try jumping pullups.

good luck!

cfwux2
Hatch Squat Prgm
BackSquat 4sets, FrontSquats 4sets

may go back for Tabata This! tonight.

This was my first Crossfit workout! I can't find a partner in the Oklahoma City area so I'm flying solo. This kicked my ass!! Awesome workout, John I wish I had found your mp3 before I had done it. I did 5 rounds instead of 8, mainly because I suck.

plup / pu / su / squat
8 / 24 / 15 /12
4 /15 / 12 / 12
4 /6 / 12 / 12
3 / 5 / 11 / 11
3 / 5 / 9 / 10
____________________
22 / 55 / 59 / 57
for a total of 193 wow, that feels worse than it sounds!

378 total
Pull up - 67
push up - 131
sit up - 79
squat - 101

John,

Thanks for the tunes! I already completed my workout this morning listening to the sucky music on the radio. Wish I had had yours to work out to. Down loaded it for next time. Having trouble typing due to noodle arms.

Jan

first time with 10 lb vest 300

Thea,
First of all welcome aboard. The weight that you should be using for your pull-ups is all up to you. You want to go w/an amount that offsets you enough that you can actually do pull-ups while keeping up the intensity. You don't want to use so much that you're knocking out a but load and not getting any thing out of it. I'ld say go w/1/4 of your weight and see how that works. If you can only do 1 or 2, add more. If you're knocking out 8's and then find that you drop down to 1 or 2, don't change the weight. Stay w/it.

Also besure to post the weight that you used. That way you can go back and see how much you've improved as you start taking the weight off the machine. Remember, the goal is to get to where you can do un assisted pull-ups. Even if it is going to be 1 per round for the first 4, and then switching back to the machine. Hope it helps. Get some!

WOD total = 362
Pull- 10 10 10 10 10 7 6 6 = 69
Push- 10 15 12 10 10 13 9 12 = 91
Sit - 9 12 11 8 9 7 8 7 = 71
Squat- 14 15 17 17 14 17 17 20 = 131
------
total 362 (354 prior)

Thea (#80) I agree with John.
When I first started the wod's, i used assisted machine. But for a few weeks now, I've been doing strickly jumping/negative pullups and I'm noticing major improvements compare to the machine. Just a thought.

RX 292 w/20 lb vest
pu - 11, 11, 8, 7, 7, 5, 5, 5 - 59 (49)
pu - 15, 12, 9, 7, 7, 7, 5, 5 - 67 (88)
su - 8, 8, 8, 8, 8, 8, 6, 7 - 61 (72)
sq - 13, 13, 13, 13, 13, 13, 13, 14 -105 (132)

Modified CFWUx3 (minus pull-ups/dips subbed handstand holds)
Pull-ups: 55
Push-ups: 111
Sits: 67
Squats: 109 (Total 342)

Not sure why I did not do this one last time.

pullups:47
pushups:89
situps: 80
squats: 121
total: 337

I've been reading the forums & the WOD for a while, and have played around a little bit with some of the exercises, but this is my first true Crossfit workout. Didn't meet Pukie, but his little cousin Chuck came a knockin'. This is great stuff (I guess I'm preaching to the choir on that one.) I am looking forward to whatever pain Coach will dish out for tomorrow, and hopefully I'll start getting in shape before the awesomeness kills me.

pullups: 6-6-6-6-6-6-6-6
pushups: 8-8-8-8-8-8-8-8
situps: 12-12-12-12-12-11-11-11
squats: 15-15-12-12-12-12-12-12

Total: 307

461

Last time: 399
PR: 430

Good day, terribly sore legs.

38-143-190-255=626

Modified:

Incline Pullups
Knee pushups
Unachored Situps
Squats

50
51
54
95

Total 250

First timer at Tabata Something Else, which i have renamed Tabata of Death.

"Chuck Norris once went to KISS concert, and told them to take off that silly makeup. They did. Then after several years, Chuck went to another concert. KISS had aged considerably. He told them to put the makeup back on."

Pull ups: 16,14,12,10,8,9,9,9 = 87
Push ups: 25,22,20,18,16,17,18,16 = 152
Sit ups: 15,15,15,14,14,13,14,14 = 114
Squats: 18,18,18,15,17,20,21,20 = 147

Score - an even 500!? That can't be right...
PR by about 65!!!

I was going to bail on this since I played a late night hockey game and I was still sore from Frankenstein.

Thanks Crossfit!

my legs are still sore from an adapted crossfit which included squats on monday and tuesday.

pullups - 7,7,7,7,7,7,7,7 = 56
pushups - 10,10,10,10,10,10,4,10 = 74
situps - 11,13,12,12,12,12,12,12 = 96
squats - 19,20,20,20,21,20,20,20 = 160
total = 386, 23 less than last time due to less pushups and situps. Situps were done on an abmat this time. Pushups just suck.

opps!

ok, I'm new to crossfit, and definitely should have paced myself on the pullups..

Blew my load on first pullup road and did 13/14 pullups, which is pretty much my consective max.. the other rounds were really weak like 3-5 pullups. Oh well, now I know!

tabatha seem to be great, tough/fast, but my only problem is I really can't keep track of reps, considering I gotta keep time, and keep moving, can't really tally my reps well

RE: Comment #21 - Posted by mike

Mike, I think the term you're looking for is "knee push-ups." :-)

445

knee was hurting today

Ok, not very good today.
First day with 30Lb vest on
PU's 14 total in 8 sets
Push Ups' 40 Total
sit ups 40 Total
Squats 80 Total

Livestrong!

pullups-64
pushups-144
situps-130
squats-172

total-510

PS in a couple of days when I get my membership password fixed I'll put pic's of my 30 lbs vest I had made for $80.00 ! Canadian

Hey John...thanks for the music...I can't wait to use it!!

Subbed dips for pushups and back extensions for situps.

Thanks for the music John!! It definitely helped.

pu's dips bk ext. sqts
66 140 162 197

565 total

"Tabata Something Else" (previous was 10/23/2005)
Pull-ups (kipping):12/10/8/7/7/6/6/6=62 (+3 from previous)
Push-ups: 13/13/13/11/10/9/9/10=88 (+5 from previous)
Sit-ups (anchored, hands behind head): 12/11/10/10/10/10/10/10=83 (+13 from previous which were UNanchored)
Squats: 16/15/15/15/15/15/15/15=121 (-2 from previous)
TOTAL=354 (+19)
10/23/2005= 335
9/3/2005= 309

I found a great audio editting freeware. It's called Blaze Media Pro. You can try it for free for 15 days. I was able to crop my favorite workout songs for 20 seconds each and then insert a perosnal 10 second countdown in between them.

It helped a lot at the gym to not have to look at a watch or clock. I was able to concentrate on the work out much better than the last time I did this one.

If anyone wants the MP3, I have it saved and can give it to anyone over AIM. Just email me and let me know.

Good luck. This one rocks.

462

cfwu x3

WOD:
pull (kipping w/ various grips): 12/11/10/9/8/7/6/7 = 70
push: 24/22/22/20/20/20/17/15 = 160
sit (anchored w/ abmat): 18/18/17/17/17/16/15/15 =133
squat (non-arm swinging variety): 18/18/16/16/15/15/15/15 = 128

total: 491...a PR by 4 even w/ more difficult situps. this time i basically added several pullups and squats and flip flopped my pushup and situp totals.

how many people use arm swinging squats for this workout?

total 310
pu 26
pu 90
su 70
sq 124
Obviously I need work on pull-ups. the last two sets were only sets of 1.

kipping pull-ups:12/8/7/5/5/5/5/5=52
Push-ups: 25/16/15/14/11/11/9/10=111
Sit-ups: 13/12/11/11/8/10/10/9=83
Squats: 20/17/17/16/15/14/14/15=128
Total: 374

325 - Pullups and situps were definitely the weak links. Didn't feel so good halfway through (I think I was being haunted by the ghost of the fish I ate for lunch).

Total 292.

pull-ups 8, 5, 3, 1, 1, 1, 2, 1
pushups 18, 10, 6, 5, 5, 4, 3, 4
situps 12, 15, 14, 16, 17, 14, 13, 16
squats 13, 17, 11, 10, 13, 10, 12, 12

Pull-ups 43
Push-ups 80
Sit-ups 98
Squats 153

Total 394

start of my second week. Will remember this one. The first 2 events were killers.

Since I just started didn't worry about reps. Focused on proper execution of the exercises. Now the fun part, mtb ride for 2 hours tomorrow.

As Rx'd 401

Down from 416 I need to kick my own a**!!!

Didn't read. Just counted lowest set in each.
Pullups - 6
Pushups - 10
Situps - 10
Squats - 15

Bricker did the wod, too wiped to count reps.

JK

(71, 116, 90, 179) = 456 total

pull 15-10-7-6-5-6-5-5 = 59
push 22-16-13-10-9-9-7-8 = 94
sit 13-13-12-11-12-12-12-12 = 97
squat 20-21-22-23-23-24-24-26 = 183

totals: 433

Pullups - 54
Pushups - 106
Situps - 135
Squats - 167

Total - 462

261 total
Pull up - 32
push up - 65
sit up - 64
squat - 100

Total 193

Pullups 23- Deadhang w/10#'s attached, very sore from weighted pullups yesterday.
Pushups 62
Situps 36
Squats 72- Very sore from squats yesterday, definitely a good stretch.

I like this one. Still living and have time to do some other lifts.

Pull-ups-83
Push-ups-108
Sit-ups-82
Squats-146

Total-419

I read about CrossFit in Men's Journal and have tried three of the workouts in there. Every one has hit me right in the gut -- no other workout I've tried has done that. Onward ...

Run: YMCA-Lincoln Pk. (4 Sets of Stairs) 47.08

Modified WOD due to yesterday's WOD

10X60lb DB Incline
6X60lb DB Incline
6X60lb DB Incline
8X55lb DB Incline
8X50lb DB Incline
8X45lb DB Incline
10X40lb DB Incline
10X40lb DB Incline

10XPull-ups
50 Squats
8XPull-ups
50 Squats
8XPull-ups
50 Squats
8XPull-ups
50 Squats
8XPull-ups
50 Squats
8XPull-ups
50 Squats
8XPull-ups
50 Squats
8XPull-ups
50 Squats

20XSit-ups
20XSit-ups
20XSit-ups
20XSit-ups
20XSit-ups
20XSit-ups
20XSit-ups
20XSit-ups

Sit-ups TTL=160
Pull-ups TTL=66
Squats TTL=400

pullups = 10/8/6/6/5/4/5/4 = 48(45)
pushups = 20/15/15/9/8/8/7/7 = 89(95)
situps = 12/12/12/12/12/11/10/9 = 90(89)
squats = 13/13/12/12/11/11/11/11= 94(94)
total = 322 (323)
sold out on this one - felt it in later rounds. That, and legs are feeling heavy two days after the thruster-pa-looza fest.

Kipping pullups, chest to deck pushups, anchored situps, full extension squats to Dynamax ball:

15/25/15/21
15/19/16/23
13/15/16/22
14/14/15/21
10/12/15/21
10/13/15/21
10/13/14/21
10/12/14/20

Total: 510. Lower back tight and sore from driving back from St Louis; hams, hip flexors and glutes still sore from the 200 meter sprints earlier this week.

Many thanks to Chris, Catherine, John and everyone else that participated in the Crossfit St. Louis meeting. I had a fantastic time. It was great to watch so many folks doing beautiful kipping pullups and swinging, cleaning and pressing kettlebells. Neil's bar MUs and pistols were amazing! Very nice job everyone.

This is the first time that I tried crossfit. A guy in tahoe (sean) told me about it. I can bearly type this comment I'm so tired. Will it get easier? When?

go Carla!!!

What a brutal way to start crossfit. This was my first time. I did complete the workout, but not the way you're supposed to. What should have been 16 minutes took about 40. Pull ups were mostly dead hangs. For push ups and sit ups I couldn't do eight straight sets so I split it up. Squats were the only item that I could get through and actually keep track of: 10-10-11-11-12-12-14-14.

Pull-ups: 60
Push-ups: 129
Push-ups: 143
Squats: 156
Total: 488

No-kipping on the pull-ups
Did another 140 pull-ups at the end of the workout to make an even 200.

Ediddy,
How much longer till you ship out? As for the squats, I use the same method for squats as is shown on the video. (Hands folded across chest.) I find it helps me to keep my chest out and back arched (good form on the posterior chain)w/out using energy to swing my arms. My only problem was w/my depth. I was only going deep enough to brake plane. After that Oly-cert, I realize I can go deeper and am going to try it this evening. Hopefully I can still get in the 500's while going deeper. Fair winds and following seas!

D.J.

P.S.- Coach Burgener is Golden Domer. GO IRISH!

WOW! Kelly Moore is not only an phenomenal athlete, she's incredibly gracious as well. She drives down to St. Louis, MO from Wisconsin to help get things going here; then THANKS US! Kelly, the thanks go to you and Catherine. Special props to Chris Jordan for getting us all together. As for Neil, I had no idea Spiderman lives in Shiloh, IL!

Pull ups 17-13-10-8-8-8-8-7 = 79 (pb by 6)
Press ups 21-20-16-13-12-12-12-10=116
Sit Ups 14-14-12-12-10-9-10-10=90 (pb by 5)
Squats 22-22-22-22-22-22-23-22=177 (pb by 1)

Total = 462

Ted,
Sounds like we are in the same shoes. I made a post like yours yesterday. I did "Fran" as my first crossfit workout ever. I was hurting. Had to break it up as well and took about twice as long as it should have.

Ben: Kipping PU 70
Push-ups 112
Sit-ups 106
Squats 105

Matt: DH PU 65
Push-ups 120
Sit-ups 140
Squats 159

pullups 80
pushups 112
situps 81
squats 168

441

DJ,
just got my orders today...report date: 11Feb06. my plan is to leave Fallon on the 4th for the long drive across country.

as for the squats, i do mine w/ arms extended forward the whole time (probably as a balance thing since my posterior chain is lacking). i was hoping others were banging more reps out because they were swinging the arms (which i find to be easier), but it turns out im just comparatively weak (as i pretty much expected).

Coach B is a monster among ND grads. if my memory serves me, he played football under Ara and lifted under Fr Lange, the legendary "strong-man priest". Coach B is the man!

ediddy's 02/04 wod:

run 2000k
report time to comments

Pullups DH 40
Pushups 80
Situps 80
Squats 104

304 weak but a NPR just the same.

Is it better to break it up and do the workout over more time, or should I stick to the time restrictions with limited success. I tried not to break up the work out, however, I definitely could not keep going each exercise.

pullups-36
pushups-132
situps- 103
squats- 79

for 350

If I read that right, Kelly Moore thanked us for allowing her to drive 6 hours and teach us.

Kelly and Catherine were very generous with their time. Catherine Imes gave us a great 2-hour overview of basic kettlebell movements and some killer workouts. By the end of that Kelly was finally warmed up and performed a split planche on two kettlebells. Kelly spent an additional hour with us reviewing kipping, handstand push-ups and just answering our endless questions.

Thank you to Kelly, Catherine and to John Seiler for the use of the Wellbridge Athletic Club and Spa.

We have found some great CrossFit athletes in St. Louis. We hope to find more of you.

10# weight vest
Abmat
388

Got some tendinitis in my elbow from doing Franzilla yesterday, so will do Tabata F*ck You Up tomorrow. Instead, did 75 minutes of bike trainer, then ran 3 miles on t-mill.

Pullups- 8/8/8/8/8/8/8/7=63
Pushups- 14/14/14/14/13/9/9/10=97
Situps- 14/14/14/14/14/14/14/13=111
Squats- 15's=120
Total= 391

84 Pull-ups
125 pushups
120 sit-ups
167 squats
____________
496 Total (OH! The anguish! If I just hadn't paused a few times I would be in the 500 Club!)

"...men will die for points..."

Why do the fun workouts come up on my 5x5 days??

Anyway, BW=180

Squats
45x12
45x12
135x5
185x5
225x5
275x5
325x5

Bench Press
45x10
45x5
135x5
185x5
225x5
280x5

Chinups
BWx27
BWx16
BWx14
BWx13
BWx10 (non failure, just wanted an even 80)

messed the order up
bwt 237
squats to dynamax
125
pull-ups (jumping negative)
37
push-ups
94
sit-ups
68
total 324 plus about a minute rest between each felt better than last time though.

30-Pulls on eagle loop: (re-habing injury...did ladders for 4 minutes ie up to 5 reps)
132-PushUps
102-SitUps
141-Squats

The best workouts, conservative politics, and now...

ND fans!?

"Is this heaven?"
-"It's [Crossfit]."

today: 486
previous best: 469

For comparision only, my reps were not all compliant either this time or last. Next time this WOD shows up I expect a serious drop in score as I strive for full ROM.

Pullups: kipping and chin over. OK.
Pushups: 3/4 depth, shameful. was striving for a high score and knew it.
Situps: Anchored, inclined. Nothing to be proud of.
Squats: good depth, poor extension on many reps in the last 3 rounds. Fatigue and score envy overcame discipline.

Decio, #134 - no, it doesn't get easier. But your output will increase

Zach Ventresca,
Welcome to CrossFit. Check your ego at the door. I would wager to say the majority of us were disappointed with our first workout performance. You don't suck. Now do burpees until you believe me.

Decio,
Will it get easier? I think as you get better at the movements you'll push yourself to ramp up the intensity. So the answer is...probably not. But your performances will get better. Ease into it and have fun.

First time on this one for me. Total score: 359 (67+88+88+116). Which I was pretty proud of 'til I saw some people were scoring over 500. Good God!

Big, big thanks to John Elsted for the .mp3 file. It was a huge help!

Pullups 15/9/6/5/2/2/2/3/3 = 48
Pushups 23/20/16/12/11/12/10/10/10 = 101
Situps 13/11/10/8/8/8/8/8/8 = 82
Squats 17/17/16/15/13/12/13/10/10 = 110

Total = 341 (PR aka first time)

Pullups got ugly.

John Elstad - Great idea and thanks for the uploads... I'll be using them tonight!

1st WOD! w00t!

Pullups: 42
Pushups: 88
Situps: 73
Squats: 82

Good Times.

gbass,
amazing. that one will literally take a calendar to time...hopefully, i can 'storm through' it before im considered AWOL.

Pullups: 48
Pushup: 95
Situps: 120
Squats: ~190
~453

73-186-107-110
total = 476

first tabata wod; this is gonna hurt tommorow :-)
pullups: 38 (with bands after failure)
pushups: 72
situps: 70
squats: 79
total: 259

The results of my experiment are in and gives more unscientific (perhaps just mental) proof that oh-dark thirty PT sessions suck a$$. My A.M. effort for Tabata Something Else yielded 424, which was 24 off of my PR. It also took longer to recover this morning. The only thing different I can think of is I had a 3 block snack an hour before my PM session and did the AM session on an empty stomach.

I duplicated TSE for my second WOD in the P.M. I smashed my previous PR and hit 498. I was 2 short of 500 and seriously wanted to mule kick myself for a couple of times when I pulled short of the 20 seconds of work to recover for the next round. Wifey also cranked out a PR.

Me-
Pull-ups: 80
Push-ups: 135
Sit-ups: 108
Squats: 175
Total: 498 (PR)

Wifey-
Pull-ups: 42
Push-ups: 84
Sit-ups: 96
Squats: 402
Total: 402 (PR)

pulls-12,7,6,4,3,4,4,2=42
push-12,9,7,6,5,5,4,4
sit-13,16,15,15,13 16,12,13,14
squat-16,17,16,14,16,13,12,13
total(including extra set of situps) 336

pullups:64
pushups:94
situps: 82
squats: 127
total: 367

239
Room for improvement.

Pullups: 11 10 6 5 4 2 3 3 = 44
Pushups: 16 19 15 12 10 9 9 8 = 98
Sit ups: 32 27 26 25 24 20 20 20 = 194
Squats: 18 21 21 18 19 17 17 17 = 148

Ended with tabata dips...3 rds: 20 10 6

pullups - 36
pushups -100
situps- 95
squats- 126
Total= 357
Actually, this workout went easier than I anticipated, although I did not push to the max. I have been doing crossfit for 5 weeks now, love it! The only thing that is killing me are the pullups. I actaully think my max is less than before I started.They just don't seem to get any easier. I'll see how that progresses.

pullups - 36
pushups -100
situps- 95
squats- 126
Total= 357
Actually, this workout went easier than I anticipated, although I did not push to the max. I have been doing crossfit for 5 weeks now, love it! The only thing that is killing me are the pullups. I actaully think my max is less than before I started.They just don't seem to get any easier. I'll see how that progresses.

wow" loved this workout! pull-ups:95/push-ups:84/sit-ups:80/squats:150 (total)409.Plus did 25 handstand p/u,2x25 70lb benchpress,4x10 single leg lunges,50 meter walking lunges,total workout time 54mins.D.J what do you think?

I'm glad I didn't say I would eat my shirt if someone did this twice and got better on the 2nd time (because my shirt is definitely not zone). Great job GM. I'll look for yours tomorrow J9.

A question for veterans about this workout - I'm fairly certain that if I "paced" myself, and only did 10 pullups for example and then dropped off the bar, that I could put up overall bigger totals, but I take the protocol to be 20 secs of work followed by 10 secs of rest - moreso than "get the best score you can" by actually working 15 secs then dropping off the bar (and thus resting for say, 15 secs). If I can't do any more reps within a given 20 sec interval, I try to either hang on the bar or stay in the pushup position (doesn't happen on the other two). Am I right, or should I pace myself for the score?

Oh, by the way, that Sunday workout was BRUTAL! I agree wiht other posters. It deserves a name.

Rest day, yes!

didn't bother to keep up with total score - oh well, at least the work got done.

...been off of CF for about a month...no good reason other than Christmas holidays & the arrival of Baby #5! Now its time for my wife & I to CF full time and drop the baby weight!!

I did Barbara yesterday, everything was sore today...feels good!

TSE score for today
PU = 37
PushU = 80
SU = 59
Squats = 88
Total = 264

Pull=68(+18)
Push=95 (+6)
Sit=102 (+21)
Squat=137 (+10)
Total=402(+63 over best total)

331
11 improvement over last time, except this time I did real pull ups instead of assisted/jumping

pull ups: 11/ 9/ 7/ 5/ 4/ 5/ 5/ 5 = 51
push ups: 16/15/10/ 9/ 7/ 7/ 5/ 5 = 74
sit ups : 11/11/11/10/10/ 9/ 9/ 9 = 80
squats : 16/16/16/16/16/15/16/15 = 126

Masterpayne, Thanks for the watch tip. That made it possible. No way can I see the wall clock and work.

49 pullups
128 pushups
113 situps
201 squats
491 total.
PR (previous 406)

first time with this WOD
pullups 38
pushups 80
situps 64
squats 138 total 320
kellymoore 510? Sheesh.

Pullups=47
Pushups=90
Situps=75
Squats=155

Total=367

My wife and I returned yesterday from the Weightlifting Certification. The class/coaching were awesome! With all the Crossfit Staff that attended and Coach B's family and staff the coach to student ratio was nearly 1 to 1. The focus was on training the trainer. My shoulders are still sore and my wife's still hobling around with all the practical application training and advice. I can't recommend it highly enough. I now have a panoply of coaching drills and tactics to introduce to my kids. Thanks again, Crossfit.

pullups: 7,17,9,8,4,3,2,2
pushups: 25,20,14,11,9,8,9,7
situps: 13,11,9,9,7,9,6,7
squats: 21,21,21,21,18,20,20,20

Modified Pull-ups: 16-13-10-8-8-7-6-6 = 74
Push-ups: 30-17-12-9-5-5-5-5 = 88
Unanchored Sit-ups: 10-9-8-7-8-7-8-7 = 64
Squats to 9" step: 21-17-16-14-15-14-14-14 = 125

Total = 351

After being introduced to crossfit by my martial arts coach , I have to say it has been the best thing for my strength and conditioning ever, it truly MESS'S YOU UP, I will never workout any other way again, thanks to my coach and to cross fit for everything.

Times from today's WOD

pullups 11 8 9 8 5 6 5 5 = 58
pushups 24 20 18 18 13 15 18 14 = 140
situps (went from crunches to leglifts to reg. situps 28 20 30 21 30 22 27 22 = 180
squats 20 19 19 19 20 19 20 21 = 157

total = 535

"Seek the Path, Stay the Course"

Wow...talk about thinking being strong and then having every muscle just fail all at once...did this one at the playground, wish those damn kids would of helped out on the pullups.

Pullup-14,7,6,5,5,5,5,5
Pushup-22,18,12,9,10,8,8,7
Situp-15,12,10,9,9,9,8,8
Squats-18,18,18,17,15,15,15,16
total- 358

Total-5234

But then again, time stops me me.

Cf W/u
385

Pullups-57
Pushups-77
Situps -64
Squats -102

Mr. Pukie is knocking on my front door!
Keep rockin'!

pull ups 44 vs 38 on 12/5/05
push ups 111 vs 103
situps 104 anchored vs 90 unanchored
squats 155 vs 142
but, done in 20 sec intervals w/ 20 sec rest, as was last time, but also did 8 sets of each exercise before moving to next vs last time when i did a set of each exercise before moving to next round. 10 min elliptical warm up 14/14. hr max 158, hr avg 128.

bw:160
age: 25

pullup - 62
pushups - 125
crunches - 160
squats - 160 (20 squats in 8 intervals holding 20lb plate followed by 10 sec break, rinse and repeat)

Total - 507

BJ
pull ups - 57
push ups - 130
sit-ups - 88
squats - 114

total=389

Franz
pull ups - 56
push ups - 68
sit-ups - 57
squats - 84

total=265

total 414 vs 373 last time.

Thanks for the chimes, I decided to contribute something as well. Here's a graph that will help keep track of your reps! :) Enjoy!

http://www.fmenendez.com/tse.doc

pullups 7-6-6-6-5-5-5-5 (same as last time)
pushups 7-7-7-7-7-7-7-7 (+1)
situps 13-13-13-13-13-13-13-13 (+2)
squats 17-17-17-17-17-17-17-17 (+1)

and I like to throw in dips 6-6-6-6-6-6-6-6 (+1)

I like to score each exercise the traditional way so the lowest rep round is the score for the exercise. That said my score for the wod (excluding dips) was 341.

50 (+2)
73 (+2)
105 (+17)
137 (+15)

I did Barbara Lite in the gym: Scaled Per Jeff's pack workout. Knees for pushups - for intensity. 10 20 30 40 - rest three minutes in between.

4:10
4:56
4:28
5:54
5:59

25:45

1st post
I have been doing crossfit for about 8 weeks. Thanks Clem in Broken Hill for putting me on to it. Did assisted pullups.
Pullups 50
Pushups 113
Situp 149
Squats 109
TOTAL 421

Legs are still shaking. Crossfit has now made it to Adelaide Australia. As a personal trainer my clients are loving their new workouts. Great Australia Day workout !

Pull-ups 73, push-ups 157, unanchored sit-ups 76, squats 147. Total 453. Up from 409. Perhaps 500 isn't quite the utterly unattainable myth I thought (just fairly unattainable)!

CFWU(mod)x2
PU-26
PU-59(last 3 intervals mixed on knees 22 total)
SU-45 very dissapointed Did 80 the other day with my modified "Barbara"
SQ-103

Total-233

Pukie is indeed knocking...

My kipping pullups were coming along so nicely...I was looking forward to this one to impress myself on my huge new pullup numbers...
I don't know what happened but only 297 not much more than last time.
Pullups were 8,8,7,6,3,3,4,4 just ran out of gas! Finished the whole thing and did Tabata calf raises as penance. I've got to start doing this routine twice a month.

First Tabata workout
pullups: 46 (had to mix grips and kipping in on last five sets)
pushups: 138
situps: 144 (cheated with crunches)
squats: 109 (not great form)

Total 419

Great workout. Need to work on form in situps and squats) A lot of muscle fatigue in last 4 rounds of each excercise.

Eford

My roomates and I have been doing cross fit for about 2 weeks now and love it. We are about to start this workout, and just wanted to say thanks for the sound files. Will report back with results.

Steve
Ring pullups: 10,6,5,4,3,4,4,3
Pushups: 16,12,11,8,7,8,7,6
Situps: 11,11,11,11,10,9,9,8
Squats: 13,13,13,13,13,13,15,15
Total 302
Leanne S.:
Ring pullups: 6,6,6,5,5,3,4,4 (jumping)
Pushups: 13,12,9,7,7,9,8,9 (partials)
Situps: 8,9,9,10,10,10,10,10
Squats: 16,16,15,14,15,14,15,15
Total 309

BJ
pull ups - 57
push ups - 130
sit-ups - 88
squats - 114

total=389

Franz
pull ups - 56
push ups - 68
sit-ups - 57
squats - 84

total=265

I thought I was in good shape and todays workout managed to humble me in 16 minutes. I loved it.

pullups: 16, 13, 7, 6, 7, 4, 4, 5
pushups: 33, 33, 31, 18, 17, 20, 20, 20
situps: 20, 21, 22, 22, 21, 22, 22, 21
squats: 18, 20, 20, 21, 21, 22, 22, 23

total: 592

Today was my first time working with crossfit, my Dad introduced it to me, and it is what I've been looking for forever. I'm stoked about whatever you got for us tomorrow.

Pull-ups: 48
Push-ups: 88
Sit-ups: 131
Squats: 128
Total: 395

Ray

631 total great workout. I think I'll try a weighted vest next time.Sounds like that will add a little excitment.

Pullups - 54
Pushups - 89
Situps - 92
Squats - 120

Total - 355 reps.

** Last time - 271 reps, big improvement.

---- Justin

Pullups - 54
Pushups - 89
Situps - 92
Squats - 120

Total - 355 reps.

* Last time - 271 reps, big improvement.

Justin

Pullups: 48 (assisted by Gravitron)
Pushups: 94
Situps: 98
Squats: 182

Total: 422

Attempted Tabata squats, scored 10, and only lasted 5 rounds. I did not know my legs could be in such pain without running or at least my body-weight on my back. My goal remains 8 rounds with a score of 15.

Visitors, replace your next "leg" day (or your aerobic day) with Tabata squats. Your heart, lungs and thighs will thank you (but not before cursing you...).

Workout#1- 3 mile run
Workout#2- WOD
Pull-ups: 10-6-6-6-6-6-6-5
Push-ups: 20-20-20-20-20-12-12-10
Sit-ups: 19-20-20-17-14-12-12-12
Squats: 23-25-28-24-20-21-21-20
Total: 493

That's a 46 point drop off from last time. Going back and looking, The squats are what droped off the most. Going deeper then just breaking parallel hurt my score. I think the fact my stomach was growling may of had something to do w/it as well. Who knows. What I do know is that I want another shot at this thing soon! I just got back from the Chiropractor and am feeling good. Maybe I'll pull a GM and knock out another. Then again, maybe I'll wait.

Gale aka Mom,
Nice! Good work. I guess I need to step up my game if you're going to be charging like that. Pretty soon I'll be asking you for advice on the WOD's. Talk to you later. Oh, and Chuck Norris... She's alreday taken.

Jump Pullups 12,9,7,6,5,5,5,3 = 62
Pushups 23,15,9,8,7,6,6,5 = 79
Situps 11,11,11,11,11,11,11,10 = 87
Squats 13,13,12,12,12,12,12,12 = 98
Total = 326

Ediddy,
You're correct on both. His garage is a ND fans/CFer's dream. He showed me pics of Fr Lange on his wall out there along w/other ND items. Not to mention all his Oly-lifting gear. If I die and the Lord see's fit to let me in, I have a feeling it's going to look like "Mikes' Gym". If you head down south on your way out, let me know and we'll hook up for a workout and a couple of pints. If not, then I'll see you in the fleet.

281

Pullups: 46
Pushups: 68
Situps: 72
Squats: 123
Total: 309

pullups 7-7-7-5-6-5-4.5-4
pushups 22-13-13-13-11-11-9-10
crunches 16-17-16-16-15-17-16-14 (subbed for situps)
squats 17-17-19-16-17-15-16-15
total: 406.5

pullups were assisted with mcmaster-carr 3/4" bands from set 3 on.

wu with 5 min. jog and light stretching.

Pulls = 39 (last five sets were jumping)
Push = 78
Sits = 134
Squats = 152

Total = 403

Thanks masterpayne for the watch idea!

total score, 382.

Push 15-13-9-9-7-7-7-7
Pull 7-5-3-3-3-3-3-3 (non-kipping)
Situp 13-15-9-9-9-10-8-9
squat 15-15-16-17-15-16-15-14

309 reps

ROM
sunsalute x 1

Pullups 35
Pushups 42
situps 48
Squats 49
total 174

Don't know why I didn't post last time this WOD came up but I have it in my workout diary.
Improved by doing pullups this time instead of using cybex machine to offset weight and did all rounds this time.
J

Pull-Ups 46 (10 Actual, 36 Assisted)
Push-Ups 85
Sit-Ups 82
Squats 112

Total 325

pull-ups...34
push-ups...67
sit-ups....88
squats.....120

total reps: 309

4 mile run to start in 27:56

Pull ups(dead hang): 10, 10, 10, 8, 8, 6, 6, 5
Push Ups: 21, 21, 20, 20, 20, 18, 16, 16
Situps: 20, 20, 20, 16, 14, 14, 10, 10
Squats: 20, 20, 20, 19, 18, 18, 17, 19
Total: 492

Lunch was about to make an appearance!

Jeff_Roddy,

Good job bro! Way to make improvements. That's awesome you've moved off the machine. CF, it works. Keep it up.

241

241

16 minutes of "I'm not in shape!, huff-huff-huff"

Pull-ups ...58
Pus-ups ...70
Sit-Ups ...75
Squats ...129

Total Score ... 332

276 last time. This time I tried to pace myself and not come out of the gate too fast like last time.

Pull: 8-8-8-6-6-4-4-4 (48)
Push: 15-10-10-8-6-6-5-4 (64)
Sit: 10-8-8-8-6-6-6-6 (58)
Squat: 15-15-12-12-13-13-12-13 (105)

275. Need to set my bar a little higher next time.

Group Moffett completed the Modified WOD:

Kettlebell Swings, 30lb dumbell
Pushups
Situps with feet over bench (very tough to complete 8 rounds)
Squats

man, this is my first crossfit workout i've ever done. I'm meeting with a member tomorrow for my first real workout, just got anxious and did one on my own. good enough start, pullups were unassisted and dead hang; 29 pull, 97 push, 98 sit, 147 sqaut. 371 total

D.J wish I could keep up with you,but at 48 to just do what I do is more because of you.You got me started on the cross fit way!I have been a gym jockey for years you bumped it up!!!!.Thanks son for all your help!!!.Ps Chuck Norris try cross fit instead of total gym it Kicks Butt"

That pic with the rings and the snow is worth a thousand words. I will convert my neighborhood. Thanks for a shocking good idea!

Boy o' Boy, nothin' like seeing stars, getting light headed and coming that close to meeting pukie thanks to a good old Tabata workout.

Bwt: 275

Warm up: 10 min. eliptical trainer on level #10

Pull-ups(assited): 53
Push-ups: 72
Sit-ups(anchored): 80
Squats: 106
Total: 311

thats up 24 from last time, also, last time I did jumping pull-ups were as this time I did assisted pull-ups with the smith machine. This stuff really is the greatest, cause now 2 1/2 months into crossfit I'm up to 6 dead hand pull-ups, and when I started I could do 1. Never would have believed it until I did it.

Gale/mom,
I'm stoked to see that you enjoyed your drink of the CrossFit Kool-Aide. Now if we can get dad to take a sip. There is none more stubbern then an Irish/Indian. Keep up the good work mom!

I needed the cybex machine for pull ups ( all of them)only made it through the 5 th set on pull ups but did 12-10-10-8-2, was just toast
Made it through 5 sets of push ups and did 20-14-12-9-4
Did crunches instead of sit ups and did not really count them but did all 8 sets
Did squats but I did not go real fast, just worked on a good deep squat with good form.. knocked out 108 squats

Pull: 17,15,8,8,7,5,7,6 = 73
Push 18,15,8,7,7,7,7,6 = 75
Sit 14,13,14,12,11,9,8,9 = 90
Squat: 15,15,12,13,13,10.11.10 = 99
Total Score = 337

Down a bit from last time. Better inital burst this time, but dropped off faster toward the end.

Ruby: 67 pu's/85 push/104 su's/135 squats=391

Vanessa: 70 pu's/98 push/108 su's/163 squats=439 (sit-ups decreased by ~20 from last time b/c of back problems, but I didn't quit like I wanted to)

8 6 7 7 8 6 7 8
14 15 11 8 8 8 8
8 7 8 7 6 8 8 10
15 15 12 12 12 12 12 13

302

I felt really fatigued, but I was a little sickly yesterday, so, that probably contributed.

Next time.

OK, This doesn't suck so bad. I improved on everything except for pullups, and that's because I did the first 3 sets unassisted, so this is actually a bit of an improvement over last time, even though my overall number fell.

This stuff rocks.

296 with 20# vest on.
Feeling very pukie.......

First day back after nursing an injury for 9 days. Won't make that mistake again. This sucked.(Thanks Coach!) WOD w/assisted PU, and embarrassing # of KneePU's, total score 325, HR was 180 when I sprawled on the floor.

John E. - Thanks for the music, it helped a great deal.

Get Some, Go Again!

5 min. bike w/u

Pull-ups 9/9/7/8/6/7/6/6 = 58 Jumping w/ palms facing each other type grip
Push-ups 12/12/7/7/7/5/7/7 = 64 went to the knees after 2nd set
Sit-ups 10/9/10/9/8/10/9/10 = 75
Squats 15/12/13/10/13/10/12/14 = 99

Total score = 296

Followed w/ 1 x 3 mile run - 29:23 w/dead legs

PU (weight assisted) 68
PSU-Handstand 12, 10, Regular (remaining 6reps) 60
situps- 160
squats- 96

this was challenging...but a really good workout:)

DJ -
thanks. I'll second CF works! Been at if for a couple of months and can tell the difference. Now to just get those scores up.
J

this wod killed me, took me nearly 30 minutes to recover enough to get home.

pullups: 15 9 4 4 4 3 2 4=45
pushups: 18 16 7 8 8 6 6 6= 75
situps: 13 11 8 10 11 12 13 14=92 started getting my second wind
squats: 15 15 14 13 12 11 11 14=105
total = 317

Jeff,
They'll come up, don't worry about that. Just keep up the intensity and consistincy. Looking fwd to seeing that happen.

D.J.

Comment number 191 has to be the BEST QOUTE EVER! "Seek the Path, Stay the Course." Pretty cool motto. Wait a minute.... that's my MMA Schools motto. Of course it's cool! HA! Thanks Jody... Your checks in the mail. Lets see if I can stomp your time with this workout tommorow!

Much better this time around--especially with the help of John Elstad's chime MP3. (John, the chimes work well when mixed with an assortment of four minute Rage Against the Machine songs ;) )

Felt like a twisted version of a Pavlovian dog...
ding...getsome...ding...rest...ding...getsome...ding...rest...

Total: 232
Pull-ups negative only for last 6 intervals,
push-up partial for last 6 intervals,
sit-up, squats OK

11,7,6,5,7,7,7,8 = 58*
34,27,16,14,12,9,8,9 = 129
13,13,13,9,8,8,6,6 = 76
22,20,19,15,18,18,16,17 = 147

Total = 410 (PR by 65) bw=172

*I'm at my sister's house for the week, so I had to tie a shovel between two branches on her orange tree for this one--a little awkward.

My eight-year-old niece, Eva, wrote down my reps for me and then insisted on doing the whole WOD herself despite my sister's reservations.

Eva Rae Wholey (bw=48#):

11,12,8,9,7,8,8,8 = 71 (with assist)
10,11,11,8,8,7,6,9 = 70 (knee push ups)
7,6,6,6,6,6,6,7 = 50
15,14,15,14,12,12,12,11 = 105

Total = 296 - Not too shabby!

By the way, thanks for all the positive comments regarding the MP3's. I'm glad I could give something back to the community that has given so much to me.

Ah, Tabata Something Else, we meet again . . .

Pullups assisted to a net weight of ~180 lbs, mixing kipping and straight. Pushups to a softball sized ball to chest, situps anchored and arms flailing, and squats parallel. And arms flailing.

Pullups: 10(all straight!)-8-7-5-5-2-3-4 = 44
Pushups: 15-4-5-10-6-5-6-6 = 57
Situps: 8-8-9-8-7-8-9-?(forgot to write it down. 7 or 8, anyway) = 57
Squats: 12-15-14-12-12-15-15-15 = 110
Total: 268 (not including the last situp set)

Posted an pretty good improvement from last time (210, my first WoD). I need to work on my form, as always. Onward and upward. Next stop: 300+!

assisted pullups 15 10 8 8 8 5 5 5

pushups 15 10 8 6 6 6 4 4 went to knees after 2nd set

sit ups 18 15 10 10 8 8 4 4

squats 18 15 10 10 10 8 6 6

375

this is my first completed WOD!!! I have been working out for a couple of months to get in shape in order to get in shape, know what i mean :)

I belong to a "fancy lad " gym in Chicago and got the strangest looks from the other members (got the membership instead if replacing my 12 year old car with 150,000 miles on it).

My plan is to complete future WOD's and not worry about the times but concentrate on the form and hopefully build up from there. Looking at the times on previous WOD's i'm going to need a calender instead of a stopwatch.

oh yeah , i puked. Not a category 5 ,more like a burp puke which was going to turn into a big mess, if i didn't take a breather. wife thinks i'm nuts,

364
Pull Ups (pronator strict) 11,10,6,6,6,6,5,5 =49
Push Ups 20,11,9,8,8,7,6,8 =77
Sit Ups(floor, unanchored,full ROM)25,20,20,13,10,10,10,8 =116
Squats 22,19,14,12,14,13,13,15 =122

6 6 6 6 6 6 6 6 - 48 pullups
14 14 14 14 14 15 14 14 - 113 pushups
14 10 10 10 10 10 10 10 - 84 situps
15 14 15 16 16 15 16 16 - 121 sqts
tot. 366, last time 288.
thanks coach, great workout.

Pull-ups - 58 (18 actual, 40 negatives)
Push-ups - 97
Sit-ups - 95
Squats - 110

Total - 360

enthusiasm x2 at crossfit denver this eve

will 279
randy 485

p.s. warmed up on the new concept II rower

I have no idea how many I did each set. I was in too much pain to keep track.

I skipped the squats due to a knee injury, but did do the pull-up, push ups (had to go to the knee push ups around 5th set), and sit ups.

I did make a MP3 file with the above files. This one is rock. (AC/DC, Atreyu, Metallica, POD, and Hatebreed) Good pumped up tunes to keep you going. Load it in the Ipod and worked out.

http://www.savefile.com/files/6687026

Over 260 posts on a Tabata day? Must be the Chuck Norris mojo working.
Last time 281 or something.
This time:
PU: 9-7-6-6-6-5-5-5=49
push up: 12-11-10-10-8-8-8-8=75
sit up: 11-12-11-12-12-11-12-12=93
squats:12-12-12-12-11-11-10-11=91
Total:308
I am pleased at this progress.

Pulls Push sits sqts
17 20 14 20
13 19 12 19
10 20 12 16
10 12 11 18
8 13 12 20
9 10 14 16
8 11 12 17
8 10 10 18
Total = 439
Thanks again to Nic for the tunes!

I mean John - doh!

Tabata oh my god.
Total=270.

Died somewhere around that last set of squats.... just kinda fell down and collapsed.

10,10,10,10,7,6,6,6 = 65
15,15,15,15,15,15,15,15 = 120
14,14,14,14,14,14,14,14 = 112
25,26,30,30,30,30,30,30 = 231
total 528

Pullups: 15,10,7,7,7,7,7,6 - 66
Pushups: 25,18,15,13,11,12,10,10 - 114
Situps: 23,22,21,21,22,21,20,22 - 172
Squats: 23,24,25,22,20,21,20,21 - 176

Total - 582

John Elstad: I used and loved your soundtrack!

Laurion (051205 in parentheses)
CU: 51 (50)
PU: 57 (52)
SU: 55 (50)
SQ: 101 (97)
----------------
TO: 264 (249)

Arlene
CU: 11
PU: 43
SU: 85
SQ: 97
----------------
TO: 234

Total reps: 336 (pr)
PU: 10/7/5/5/3/6/5/5=46
PSU:18/10/10/10/10/10/10/10=88
SU: 12/12/10/10/10/10/10/10=84
SQ: 15/15/15/15/15/14/14/15=118
+17 from last time(12/5/05)

416 - 9 worse than last time, but it's probably because I figured out how to work my watch timer so that my intervals of activity and rest were exact - hence a more honest assessment.

328

53,95,77,175=400
In retrospect, with a brain full of oxygen, reps were sloppy.

As Rx'd:

Pull-ups:83
Push-ups:158
Sit-ups:167
Squats:197

Total:605

Me:
Pullups: 9 6 5 5 5 5 4 4
Pushups: 16 17 15 9 9 8 7 7
Situps: 12 12 13 11 12 12 10 11
Squats: 18 16 14 14 12 12 12 14
Total: 336

Friend 1:
7 3 3 3 1 1 1 1
18 14 9 5 4 3 3 2
8 8 9 7 7 6 6 6
14 14 13 12 11 11 10 14
234

Friend 2:
8 0 0 2 1 0 0 1
14 10 9 6 5 8 7 7
9 10 8 9 10 10 9 8
16 13 12 11 8 8 15 12
250

pull-ups 42
push-ups 110
sit-ups 100
squats 182
total 424

Pull-ups: 10-7-7-4-3-6-3-3 = 42
Push-ups: 18-18-10-5-6-7-7-5 = 76
Sit-ups: 7-9-9-10-10-10-9-8 = 72
Squats: 18-18-15-17-15-16-17 = 132
Total: 322

13 worse than last time, but I was feeling kinda depressed going into the workout. Plus, I did a lot of pushups at PT this morning, so my push-ups were way below spec. That number should be in the 100s.

team tikrit:
mfbunch: 532
joeyd: 530 (hahahahahaha!!!!!!)
he won last time by one point, revenge is sweet
on that note, joeyd has vastly improved on squats and is coming up on pull-ups (which was the only difference), going to have to figure out a way to improve pushups and situps to stay ahead, used to crush him every wod, now about 50/50

Mallory age 11:
pullups - 11
pushups - 49
situps - 55
squats - 82
total - 197

oops, last post for Mallory - she did 5 rounds of each.

Pull-ups (all kipping/varied grips): 9, 6, 5, 5, 5, 5, 4, 4 = 43
Push-ups: 20, 11, 8, 7, 7, 6, 6, 5 = 70
Sit-ups (unanchored): 10, 9, 7, 7, 6, 5, 5, 5 = 54
Squats: 12, 12, 11, 11, 9, 9, 10, 9 = 83
TOTAL: 250

Wasn't strict enough on intervals with pull-ups or push-ups, so numbers probably should be a little lower. Then again, I have a good cold today, so my numbers could possibly be higher! Anyway, kept strict intervals on sit-ups and squats though. Fun WOD!

335

I just finished mine.

Instead of pullups i did bent over rowing with a 40 lb weight.

Instead of situps i did plank on obliques and front side.

1 row 14, 14, 12, 10, 7, 8, 5, 6.

2 pushups 17, 5, 4, 4, [girl pushups 5, 6, 4, ,4]

3. planks front 20 sec, side, side, front, side, side, pushup position, side.

4. squats 14, 14, 14, 11, 15, 14, 13, 13.

Go easy on me. I am just a beginner out of shape guy.

333

Taking basically the entire month of Dec. off and a sporadic Jan. so far is taking a toll. This WOD drove that fact home. Time is get back in the 'mode'.

Get some, go again

pullups 10/10/5/6/6/6/4/4 (51)
pushups 20/20/15/10/10/10/11/10 (106)
situps 13/11/12/13/12/12/10/13 (96)
squats 20/20/20/20/20/20/20/20 (160)

total 412 (396 last time)

Pullups 10,10,10,10,9,8,7,8 (72)
pushups 17,17,17,17,16,17,17,16 (134)
situps 20,19,19,19,18,19,18,17 (149)
Squats 19,19,19,19,18,19,17,18 (148)

total: 503

I got (going backwards) 490, 488, 475

Steadly increasing. I got higher on the pull ups last time. I guess I need to go back to working pull ups again to keep up my numbers.

well Dale, I guess I'll have to eat my shirt. I had unexpected visit and a last minute work thing i had to attend... i managed to sneak my way to the gym to do my 2k swim, but ran out of time for my second tabata. So, the will was there... but very dissapointing on my behalf.

Pullups 15/9/6/5/5/5/5/5 = 55
Pushups 20/20/16/12/11/12/10/10 = 111
Situps 13/11/10/10/10/10/10/10 = 84
Squats 17/17/16/15/12/12/12/15 = 116

Total = 366 (PR aka first time)

Just glad to be here.

pull-ups 40
pushups 85
situps 68
squats 104
total reps 297

BTW=150. Situps anchored at the toes. Opened up the scab on my back from Barbara, which sucked.

423.

-D.

Pull-ups: 9,8,5,4,2,2,2,2 = 34
Pushups: 23,13, 10,10,10,10,10,12 = 98
Abs: 15 x 8 = 120
Squats: 10,8,10,9,11,10,10,9 = 77
Total = 329

1st WOD. Thanks, Coach

Pull ups: 12,6,4,3,3,3,2,1 = 34
Push ups: 35,24,12,11,10,10,8,10 = 120
sit ups: 17,15,17,17,16,14,13,17 = 126
Squats: 22,22,17,19,18,15,15,19 = 147
Total = 427

First time. Felt like I had my behind handed to me. In fact I did.

Forgot my note pad, so here are my Tabata scores:
Pullups: 12, 8, 6 jumping every set after
Pushups: 20, 15, 5 all later sets
Situps: 11 steady
Squats: 16 steady

Puked.

Pull Ups (assisted at 25 kg - arms sore from boxing)
10/9/7/9/6/8/8/8 = 65
Push Ups 15/14/12/10/10/11/10/8 = 90
Sit Ups 10/11/14/12/11/11/12/12 = 93
Squats 16/14/16/15/16/14/15/15 = 121

TOTAL: 369

Hello everyone

Had a cold or something yesterday and felt terrible. Had to miss the muscle up seminar I had been looking forward to (didn't think I'd be able to do one but wanted to have a go on some rings). I decided to do this anyway as was looking forward to rest day on saturday and didn't want to play catch up (not so sure that was a good idea).

Pull Ups (assisted at 15kg for first 4 20kg for rest) 9-4-3-2-3-2-3-2 = 28
Push Ups 23-17-7-7-6-5-5-5 = 75
Sit Ups 15-13-13-13-12-11-11-10 = 98
Squats 17-18-15-13-11-10-11-9 = 104

Score = 305

Hopefully will do a lot better next time when I'm feeling better.

London Crossfitter!

Used the Old Score System (least # from all 8 intervals x8):
Pulls: target- 12, lowest- 10 X 8 = 80
Pushes: target- 20, lowest- 18 X 8 = 144
Situps(unanchored) tgt- 20, lowest- 14 X 8 = 112
Squats (butt to ankles) tgt 22, lowest- 20 X 8 = 160
Total: 496 damnit! missed again!

First time back in about 10 months.

p/u sub 70lb pulldowns counting 2 for 1
-10/10/10/7/7/8/10/10=72/2=36
p/u - 20/15/10/10/7/7/5/7=81
s/u - 10/8/8/7/9/7/8/8=65
sq - 17/16/15/13/14/14/14/18=121
=303

Did 10 rounds of (one minute rope skip, 45 sec. rest). Then one minute of pulls, one minute of pushes, one minute of situps and one minute of squats. 10 pulls, 34 pushes, 40 sits and 46 squats.

Incline rows on Smith machine sub for pullups:
8-10-7-7-7-6-6-6 = 57
Inclined pushups on Smith machine bar:
6-9-7-6-5-5-4-5 = 47
GHD situps rigged between Smith machine bar & bench:
5-7-7-7-6-6-6-6 = 50
Squats:
12-13-12-12-9-11-10-10 = 89
Total: 243

As Rx'd
total 355

no pullups today
pushups - 88
situps - 90
squats - 178
total - 356

283 as RX'ed.

BW=225

Jumping PU's after the 4th set. Fell to knees a couple of times during the PU's.

Ran a mile warm up, then ran a farly hard mile for me at 7:46
My first Tabatha.
Pullups:51
Pshups: 129
Situps: 98
Squats: 166
Total: 444
Was way harder than I expected. Really slowed down on the pullups and the pushups. Kept pretty steady in the situps and squats.

202
26 jumping pullups
32 pushups
56 situps
88 squats (an 11 tabata score PR!)

couldn't scan all the comments but I think I got the worst score.

Frank Menendez: nice tabata interval chart. thanks!

This is my first attempt at this sort of workout.

443
pullups 44
pushups 144
situps 96
squats 159

I'm fried right now!

Pullups: 33 (from deadhang - really need to learn how to kip)
Pushups: 55
Situps: 80
Squats: 105

Total: 273

Dan
Low score total - 62

Monique
Low score total - 68
(jumping pull-ups, knee push-ups)

I work with a guy who is a closet crossfitter. He doesn't usually keep time but he did for this Tabata workout. I had to post his numbers because they are IMPRESSIVE!!

Pull-Ups - 115
Push-Ups - 248
Sit-Ups - 146
Squats - 167

Total = 676 !!!

Modified the Pull -Ups due to a tendon injury in my arm. He are the results.

Pull Downs 160lbs - 79
Push Ups - 159
Sit Ups - 114
Squats - 196

Total = 469

Total score: 319

Pullups (assisted, alt hanging & jumping) = 50
Pushups (regular - broken) = 60
Situps (abmat, unanchored) = 79
Squats = 130

P: 385
J: 454

Subbed the pull-ups w/lunges because there is no where to do the pull-ups and my legs need more work.

Lunges: 80
Push-ups: 56
Sit-ups: 64
Squats: 83
TOTAL: 283 (vs. total on 12/5 of 231)

No rest day since Fran, still very sore.
pulls ups: 35
push ups: 109 - knees after 4th set
Sit ups: 58
squats: 104
total: 306

Pull-ups: 30
Push-ups: 82
Sit-ups (all the way up, feet under 35lb plate): 69
Squat: 72

Felt good!

Total score: 360 - PR

Pullups = 58
Pushups = 79
Situps (abmat)= 80
Squats = 143

Pull: 10,10,10,10,10,7,8,8 = 73
Push: 15,12,10,10,10,10,10,9 = 87
Sit: 10,10,10,10,10,10,8,8 = 76
Squat: 18,20,19,20,18,19,19,18 = 151
Total: 387 vs 393 last time. This time pu's were executed with much better form, situps on slight incline as opposed to flat (feet anchored both times).
Using lowest reps of each set = 42

BW 182

Pullups: 66
Pushups: 123
Situps: 158
Squats: 182

Total: 529 (-21 from last score of 550)

a lot of bench press yesterday revieled itself in the pushups today. This is one of my favorites wod's. Let's see what you got Collin and Ryan?

first work out since came down with a cold. last work out 1/21. guess it was more about finishing this time; well off pr.
Warmup: 1mi run 8:50

pullups (jumping): 6/5/5/4/3/5/4/4 (36)
pushups: 14/10/10/7/7/8/8/7 (71)
situps (anchored): 13/13/13/11/11/10/10/10 (91)
squats: 16/11/8/9/8/8/9/10 (79)
total: 277

Pull Ups 13/10/9/8/7/6/5/5 = 63
first 2 sets dead hangs, 3 sets kipping, last 3 sets anything that would get me up there.
Push Ups 20/16/15/14/12/10/10/9 = 106
By the last 2 sets my form was really hurting
Sit Ups 12/12/12/12/12/12/10/10 = 92
Feet anchored done Air Force style Damn my abs are week
Squats 19/19/19/19/19/19/19/20 = 153
Done all the way down to 35cm ball
Total = 414 Thanx coach and community

Total 423
Pull-up 10,10,7,5,6,4,3,5
Push-up 24,21,13,12,11,12,12,10
Sit-up 15,15,13,12,12,12,12,12,
Squat 20, 19, 20, 19, 19, 19, 19, 20

Pull up: 8 unassisted 20 assisted (not counting those)
push up: 46 from knees
sit up: 70
Squats: 80
Total: 204

I just started a few weeks ago. I've always done powerlifting and cycling. I thought i was strong. This stuff makes me feel as weak as a baby.

Awesome.

as RXed

326 total

lowest rounds used for scoring

pull ups = 8
push ups = 10
sit ups = 22
squats = 21

total = 488

Pull-ups- 17,9,8,7,7,7,6,6=67
Push-ups- 21,15,13,10,9,9,9,8=94
Sit-ups- 17,16,16,16,15,16,16,15=127
Squats- 17,17,17,16,16,16,16,15=130

Total Score: 418

PU=34
P=82
SU=83
S=96

TOTAL=297

as RX'd:

on road, lost exact results by exercise but the total was 493...

Well this is week three---- I think of CF. I am a little embarassed to post the rounds but here goes... sigh--- pull ups 52, push ups (mens) 63, sit ups 76 and squats 81.

As Rx'd

Pullups - 17,9,8,6,5,6,4,4 = 59
Situps 16,16,16,16,16,15,15,15 = 125(on a decline bench)-
Pushups - 30,27,25,16,12,11,8,9 = 138
Squats - 23,24,24,24,24,24,24,23 = 190

total = 512.

I think I burnt myself out on the first set up pullups.. I was really dead at the end of that exercise.. the rest wasn't too bad.

PU - 5/4/6/6/7/5/3/5 -- 41
PsU - 18/15/15/14/11/12/12/10-- 107
SU - 9/9/10/9/12/9/10/11 -- 79
SQT - 14/15/15/15/15/15/15/15 -- 118

345

This was humbling...

274

First Crossfit workout ever:

23 total pull-ups
59 total push-ups
90 total sit ups
136 total squats

333 Total

281:

60 pull-ups (all assisted by jumping after first 11)

60 pushups (many broken after first set - again, started fast and faded fast)

67 situps (unbroken, but slowed by very careful attention to form)

94 squats (some broken)

432, less than last time, that sucks

John (#18): Thanks a lot for the Tabata bop! That was great!

Lat pull-down: (60#) 10, 11, (48#) 10, 10, 8, 8, 8, 9 = 74
Push-ups (knees): 20, 15, 12, 10, 9, 8, 8, 8 = 90
Sit-ups/Leg-raises: 10, 10, 5, 10, 5, 5, 5, 5 = 55
Squats: 14, 16, 16, 16, 15, 15, 13, 14 = 119
Total = 338

401

Kipping Pull-ups: 5/5/5/4/4/4/4/4=35
Regular Push-ups: 10//10/10/8/7/5/6/4=60
Sit-ups: 11/10/11/10/10/10/10/10=82
Squats: 17/15/15/15/15/15/15/15=122
Total Points: 299 - 40 points less than last time but that was with Knee Push-ups. Plus, I am six weeks farther in the pregnancy, and without a good WOD routine the last couple weeks, my slight weight gain has definitely affected my bodyweight exercise performance.

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

This was my 1e real WOD. Liked it.

BW 90 KG

pu: 54 (need to work on those)
pu: 76
su: 90
sq: 133
total 353

Nice, enjoy your live and have fun!

I made some more music mp3 tabata files...Anyone know the best way of sharing them?

Assisted pulls 12-10-8-9-8-7-6-4 = 64
Pushes 17-8-10-7A-9-5-5-6= 67
Sits 9-12-8-6-6-5-6-5 = 57
Squats 17-12-10-10-13-13-12-15= 102

Total = 290

BW-223
pu: 12-10-8-9-4-4-5-4
pu: 19-21-13-10-10-8-8-9
su: 12-12-10-10-8-8-8-8
sq: 18-21-19-19-20-21-19-21

Dead hang pull-ups
Bent knee, hands behind head sit-up and they crushed me.
And I got a little cocky with my first sets of push-ups and paid bigtime at the end.
Good workout.

Pull: 17, 14, 10, 8, 9, 8, 8, 10 = 84
Push: 43, 31, 31, 31, 32, 30, 22, 21 = 241
Sit: 16, 18, 19, 15, 14, 13, 15, 14 = 124
Squat: 23, 19, 20, 19, 16, 15, 15, 17 = 144

Grand total = 593

Barely better than last time. Got better in all but squats...tried deeper and into full stand this time.

Situps were anchored by squeezing a medicine ball.

pullups 16,12,10,6,5,7,6,6=68
pushups 21,16,11,10,10,9,8,8=93
situps 12,13,13,13,14,13,13,14=105
squats 20,20,18,16,15,15,15,17=136
total: 402 (new pr!!)

old pr was 396. I'm psyched to break 400.

#312: Are you kidding me? That's well beyond impressive. He's averaging:

15 Pullups
31 Pushups
18 Situps
21 Squats

The squats are nothing to be excited about, but averaging 31 pushups??? 15 pullups!!!

Pull ups: 8,8,6,6,5,5 = 38
Pushups: 15,15,10,10,8,8,7,6 = 79
Situps: 16,16,15,15,15,15,14,14 = 120
Squats: 18,18,16,15,14,13,13,13 = 120

Total = 357

pull ups- 69
push ups- 97
sit ups- 160
squats- 210
total = 536

pull-ups 61
push-ups 97
sit-ups 126
squats 154

all totals
pu 48, pu 91, su 52, sq 145

469

pull=21/11/12/10/8/8/9/8=87
push=30/28/20/16/14/16/16/19=159
sit=10x8=80 total weakness!
sq=20/20/19/16/15/15/19/19=143=soar from skiing thurs

wu=run 1.1 mile 8:46
xfwux1
tabata scores=387/409/353 (post car crash) 469
neck very soar

Did this yesterday but forgot to post
pull=17, 14, 12, 9, 8, 6, 6, 7 = 79
push=23, 20, 18, 18, 16, 16, 15, 16= 142
sit=12, 12, 12, 11, 11, 11, 11 11= 91
sq=19, 23, 17, 19, 18, 17, 19, 19= 151
total =463

No matter how hard I try, Crossfit finds my weaknesses, rips the wrapping of them and shoves them in may face. Boy do I have weak hip flexors.

Thanks Crossfit.

total:353

Done on Saturday, without pull ups.
Also did deadlifts 60kg and some acrobatics.

Monkeyboy: same set, with bigger weights.

TSE
Ring pull-ups (full extension and head above hands)
Press-ups (chest to floor- full extension)
Sit-ups (feet anchored)
Squats (12" block and full extension)

Pull-ups 6/6/5/4/3/3/2/2 = 31
Press-ups 13/13/13/11/8/6/8/6 = 78
Sit-ups 10/11/10/10/10/10/10/10 = 81
Squats 18/16/17/17/16/17/17/17 = 135
Total = 325

Cheers, kempie

Ryan

Pull: 8/3/1/3(neg)/2/2/3/1 = 23
Push: 20/14/12/7/7/7/7/6 = 80
Sit: 14/12/10/9/9/6/9/7 = 76
Squat: 18/20/15/14/13/14/14/17 = 125
TOTAL = 304

Jim

Pull: 12/10/9/7/5/5/4/4 = 57
Push: 16/14/12/9/9/7/8/7 = 82
Sit: 11/13/12/12/11/11/10/11 = 91
Squat: 14/14/13/14/12/12/12/13 = 104
TOTAL = 334

Too late to post for the 10km run of a couple of days ago (done on Saturday). Ran for about 50 minutes. No idea of distance - but was up in the mountains at Phonsavan in Laos (about 4000 feet) instead of at sea level, and running up and down steep slopes, instead of dead flat, so that felt like plenty. Through pine forests, rice paddies in the distant valleys, kids gathering wood and leading buffalos - just exquisite.

Total: 327

Suffered from a 60pt loss... didn't feel to strong going into this one.

Abraham Lincoln Crossfit

Tom (bw 204)

337

410...a little off from my last effort. Time to work a little harder.

263-beat last time by 1
pu's on assist machine, will I ever be able to do a pull up on my own?????

Olivia
Total: 314, previous score 340 with assisted push ups
Pull: 7,7,5,7,5,6,6,5 = 48 (53)
Push: 10,9,9,9,9,9,8,12 = 75 (89), last 3 sets knees on floor
Sit: 7,8,8,7,7,7,7,7 = 58 (66)
Squat: 16,17,16,15,16,17,17,19 = 133 (132)

Late Post
Total: 380
Pull: 8,6,5,4,2,1(+2 jump),1(+2 jump),1(+2 jump)
Push: 20,18,16,15,12,8,6,4
Sit: 20,19,18,14,12,9,8,9
Squat: 20,20,18,18,18,17,16,16