Can I start by just puking now?

Ouch!!!! 1st time trying can't wait. Good Luck Everyone.

Sounds more like Barbara gone wild. Hope my legs and stomach hold up.

OK, I am in idiot (in the Phil Michelson sort of way). I did Linda on Sunday because I wanted to hang with my kids at the pool/park on Father's day.

This will be three days in a row of Pull-up/Push-up/squat cycles.

Lovely.

Get some.

American Fight Club does Haganah? I'd better hide before they start blowing up Brits again!
Shleeshee shalom, everyone.

Ok I am new to Crossfit. This is my second week and the workouts are killer! I have been more of a "bodybuilder" for years. I have always followed the typical "if you breakdown a muscle then work the same muscle the next day, there will not be a benefit". I am not questioning the workouts, I just want a reinforcement from somebody about working the same muscle groups two days in a row. Thanks for any comments.

Tabata Ass-Whoopin!

For people who are going to have a tough go at the timing aspect of this WOD, John Elstad and some others have put together some music w/the intervals integrated into it. Go to the previous date for this workout and you'll find them. Also, many Iron man watches come w/an interval timer you can set up for this ball kicker perfectly (Thanks Craig, I was able to find the same watch).

Get some, Go again!

Taking the vest off for this one, hope I feel light.

Thanks, Mr. Elstad for the music and DJ ( #7) for the reference. This will make the timing part a lot easier !!

JW

ok im still confused can someone explain what we have to do for this workout

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 music version (old-school rap) 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

Thanks John (#17). That helps a lot.

Thanks John. That is gonna be a huge help

Zach,
I'm probably unqualified but I'll take a stab at it. At worst I'll be wrong and learn something today.

We were (I was) always told to focus on specific muscle groups, train them hard then let them rest. Things are different here.

Coach trains our whole bodies. It just happens that we are using the same movements two days in a row. But we see similar movements frequently. Just glancing back in my notebook I found
4/24
Front Squat
4/27
Filthy fifty (loads of squats)
4/28
cleans (another chance to squat)
4/29
Back Squats (AGAIN!)
5/2
Cleans (!)
Lunges (!!)
dumbell Snatch (!!!!!)

Them's a lot of squats. Was I sore? YES. Did I get hurt? Quite the opposite. My strength, performance and skill are much improved since I started. My run times are down, my energy is high, and I'm having a blast. This is much more fun than anything else I've done.

You should always question why you are doing what you are doing. I'll admit I'm uneasy about tomorrow. Though my time here is short I can look back at my log book and see the increase in my performance. I can find plenty of examples of coach blasting away at a specific motion but I can't find where this has been detrimental. I can clearly see the benefits.

John(comment#17)

Thanks a ton for the timer, that is going to be a god send! Thanks again

#16

...no, its not just you.

Barbara had me stumbling to the showers as if I was drunk...will I even make it to the showers today? I'll let ya'll know - have fun!

Chris, well said!

#13 Chris S.,

Repeat cycles of 20 seconds of work, then 10 seconds of rest, for the first FOUR minutes - Pull Ups first (thats eight cycles of 20sec on 10sec off in four minutes)

Keep a count of your reps at EACH SET. Write 'em down in the rest periods.

Then do it again for FOUR more minutes, this time with Push Ups. 20 seconds on, 10 seconds off for another eight sets (= four minutes)

Then do it for four more minutes of Sit Ups (20 on 10 off).

Then four minutes of Squats (20 on 10 off).

No rest between the different exercises. Just transition into the next four minute cycle.

Then curl up in a heap... It totals 16 minutes of work. Have fun!

Love the Pain, Love the Suck, Love the Crossfit.
Let the fun begin . . .

Just ripped a calous today doing "Barbara" and now this comes up. Not to mention the speeding ticket I got today. Sheesh, load it on why don't ya??!!

I whipped up a couple more TSE chimed soundtracks for your WOD enjoyment. Now there's one with alternative music and one with classical. The playlists are in the zip files:

http://john.720.com/misc/upload/TSE_Alternative.zip
http://john.720.com/misc/upload/TSE_Classical.zip

Chris, thanks for your reply. When I think back to when I was younger(17-18, I'm 28 now) I saw a lot of improvement in strength working all muscle groups repeatedly. The past 10 years though, I have just been following the typical bodybuilder philosophy. Its only been two weeks with crossfit and its awesome.

1st time to tabata anything and I have to start with this!
Looking forward to it.

First post ever on here. Started today's early b/c I don't have time to do it tomorrow.

Pullups- 21/17/15/15/13/13/12/11
Pushups- 35/30/25/18/15/17/17/17
Situps - 15/15/15/13/12/12/10/12
Squats - 25/25/25/25/25/25/25/30

Situps were definately my weak point. Thanks for an awesome workout.

Also forced to do pullups with handles hanging over a door frame, so my numbers are higher than on an actual bar. The rest of the workout is as rx'ed.

Had I known it would be 2 days of cals in a row I would have gone more sparingly in todays workouts- days of pukie in a row for me =(

WOW cant wait for this one, prob gonna throw up..

I think I am subbing with
jumping pullups
burpees
hollow rocks
box jumps

Ha lets see pukie visit me now!

John #31 - That's huge of you to set up some music for us. I tried but it ended up sounding like a fax machine. Thanks a ton.

I had a typo in my numbers...should be:
Pullups- 21/17/15/15/13/13/12/11
Pushups- 25/30/25/18/15/17/17/17
Situps - 15/15/15/13/12/12/10/12
Squats - 25/25/25/25/25/25/25/30

Pullups using handles over door...would be about half that on a real bar i think.

Pullups - 13/7/5/3/2/3/3/3
Pushups - 20/13/10/8/8/7/7/4
Situps - 14/14/11/10/11/10/8/8
Squats - 12/11/11/10/11/11/11/12

First time doing this exercise. I really need to push myself a little harder...could have done more...should've felt pukey come on, but didn't. Oh well, at least I know what to shoot for next time!

John#16 thanks for the music files they will make it so much easier. Great choice with the choral movement from the 9th. Couldn't get the old school rap to down load. Great choices all around. Thanks.

Ian (#38) - I just re-downloaded all the files and they play fine on my MP3 player. The Alternative mix does start with some noise, but that's just the intro to the first song (which also has a lot of intentional distortion throughout). The starting chime rings about 15 seconds in.

By the way, in my rush to create the new files, I forgot to rename the MP3 Artist and Song info, so it's the same as the Rap MP3. Oh well.

That is one of the proudest WOD cover photos.
How about reposting for a rest day? I think we use some Consensus and Extra community these days.
Ain't nothin' but spreading the love there.

That was brutal. Quick, but brutal.
travis/rob/smitty
239#/237#/193# bwt
pull-ups: 46/41/35
push-ups: 72/105/70
sit-ups: 68/82/50ish , smitty lost count
squats: 100/117/85
total: 286/345/230

looking forward to the rest day.

Got the rap version to down load now. Thanks again. Cheers

This was a killer after yesterday. I was hoping for some dumbell flys....

Age 42
BW 163

Pullups 48 (these are definitely the weakest link)
Pushups 129
Sit ups 118
Squats 136

Still, onward and upward

Pullups were hilariously difficult. After the first set I just didnt have any energy in my arms.

Pullups 8/1/2/0/2/1/1/1
Pushups 29/21/16/13/11/10/9/8
Situps 18/16/16/16/15/15/14/14
Squats 21/21/20/19/18/20/19/19

Total 414

Oh crap. Since I have jack on my agenda, I think I'll try this if I get home or at the tail end if I can make it to some adult class.

I was thinking I'd way rather do these in a circuit fashion and maybe sub situps for V-ups or jacknives ( N-ups ).

This could lead to some major soreness as the 21-15-9 of burpees with pullups and V-ups were rough.
Course I think the HSPU, presses and L sits before could have made it worse. After the first set of burpees, I could barely start V-ups and the pushups in the burpees were actually taxing. Kipping pullups were actually ez which is insane to think on.

Went to brandX for puppie version and...No such thing. All of my Pullups except the first two were jumping. Then I had a brain fart and did situps instead of pushups. So is that cheating that I did these a little out of order?
BWT 235 Ht 5'9 age 37

Pullups situps Pushups squats
6 9 15 13
10 10 9 12
3 10 7 9
4 7 6 9
2 7 7 6
5 5 7 8
7 4 5 8
3 6 4 8

Pull ups: 13/6/4/4/4/4/2/3 = 40
Push ups: 16/8/5/4/3/3/3/5 = 47
Sit ups: 12/14/14/11/11/11/10/10 = 93
Squats: 16/17/16/14/11/12/12/14 = 112

All in all: 292

I was baffled, when I realized that I almost tied on pull and push ups.

66/96/96/134 = 392
398 last time...
405 before that

So American Fight Club is an affiliate?

pullups - 6/6/6/6/6/6/6/6
pushups - 10/10/10/10/10/10/10/10/
situps - 14/14/14/14/14/14/14/14/
squats - 15/15/15/15/15/15/15/15/

cheers

68
113
80
121
382 Total

Age 50, 190#
Did pushups first, oops.
15 12 8 8 6 5 5 3
8 6 4 3 3 2 2 2
20 15 15 15 15 10 10 10
17 15 15 15 15 15 15 15

576
chin: 75
push: 135
sit: 181
sq: 185

Been working on some bdwt stuff, paid off today.

Should Patty do pull-ups with her hands facing towards her or away?

pull-ups- 86
push-ups- 134
sit-ups- 108
squats- 175
TOTAL- 503

Absolutely most evil thing possible after Barbara.

WOD "I've got your Tabata right here"

subs: jumping pullups to jump to negs, situps in a sit up bench(knees and feet anchored,slight incline), squats b2a

Pullups 46 (last time 35 with machine asst)
Pushups 59 (46 last time)
Situps 44 (58 last time but they were flat)
Squats 84 (112 last time but to 14" bench)

Total 233

BWT=274#, 42 yoa

BW 177.5#

WOD:
Pullups: 58 (8 strict, 50 jumping last 7 int.)
Pushups: 70 (36 full ROM + 36 knees)
Situps: 87 (73 full sit-ups +14 crunches last int.)
Squats: 114

Pushups and Pull ups are weak...but 6 months ago I couldn't do 58 pullups of any kind, and certainly not in 4 minutes.

Thanks, Coach.

-JTH

"In this world a man must either be anvil or hammer."

second day on crossfit and i'm telling you all, you all are animals...definitely impressed by what i see everyone doing...i've been a 'weightlifter' for years and i just have to laugh at how many times i CAN'T pull my body up...i definitely love the theory behind crossfit and i'm definitely anxious as h_ll to see some results in the coming weeks...good luck all...

reps on my modified version of tabata (16 intervals, 4 each):

pullups: 10/7/4/3 (24)
pushups: 16/14/14/11 (55)
situps: 13/13/13/13 (52)
squats: 10/9/9/9 (37)
(used 135# on squats...didn't know if you were suppose to use weight or not)

again...thoroughly impressed with you all...keep it up...

BTW - 245
YOA - 39

BW 195#

CFWU

WOD:
Pullups: 6/4/4/7/6/6/5/5 (43: last 5 sets were jumping negatives, still can't kip)
Pushups: 15/12/12/7/6/5/5/5 (67)
Situps: 16/15/16/15/12/13/12/12 (111, full sit-up w/ feet anchored)
Squats: 15/14/12/12/10/10/10/10 (93)

Total: 314

Ugh! I am officially smoked . . .but I'm loving it. I think doing this outside was a bad idea though (123 degrees). Anyway:

Pullups 43 (strict)
Pushups 85
Situps 90
Squats 109 (10" box)
TOTAL: 327

Obviously pullups need work, shoulder feels pretty good after 3 days rest.

Jerry Hill !

that's fantastic!

BW 132

Pull-ups 66
Push-ups 98
Janda Sit-ups 104
Squas 154

Comment # 54: Stick to it Gary, and you'll become an animal too!

I only just started as well (week 5) so I'm only 1/8 of an animal yet. Probably be a full beast within the following year. But the results I've been getting within this short period are uncomparable to any kind of training I've ever done before.

What's the ten second rest position for pullups, situps, and push ups? Squats, I know--down--which is so very cruel...

56 (+6)
73 (same)
109 (+4)
122 (-15)

Mixed bag.

To keep shoulder happy pullups and pushups were modified or subbed:

Parallel grip reduced kip pullups on doorway bar; handstand pushups on 2x4 blocks in place of pushups; situps anchored with a pair of light kettlebells and full extension squats to Dynamax ball depth.

14/13/12/10/13/12/14/10 = 98 pullups
19/9/8/7/7/6/6/6 = 68 HSPUs
15/16/16/15/15/15/16/15 = 123 situps
23/23/23/23/23/22/22/22 = 181 squats

Total = 470. Had to really light up the squats after the dismal showing on HSPUs. Amazing how fast the HSPUs went downhill. First set felt great, but by the second set I knew I was in for a rough ride. The last few rounds took everything I had to complete each rep to full lockout.

pull-ups:14, 12, 11, 11, 9, 8, 9, 8 - 82
push-ups:16, 15, 12, 12, 9, 6, 5, 4 - 79
sit-ups:18, 16, 15, 16, 15, 10, 8, 8 - 106
squats:13, 13, 13, 12, 12, 10, 12, 12 - 97

total:364

This should be called "Evil Tabatha" It meets the scorned woman qualification for workout names...

I took a few days off; workouts consisted of lumbering projects over the weekend. Will pick up today in a terrific way by:

Lunch w/"Barbara"

After work w/ "Evil Tabatha"

And then finish with an evening run.

Also, I am suffering from a lat strain, so pull-ups are assisted. It's working fine, but I also am using the range of motion stretch for shoulders w/a piece of pvc. 50 a night, slow, and it's graudally getting stronger. Highly recommend it for those w/shoulder issues.

Have a nice one, and will post times for the efforts later or tomorrow.

Pullups 7,7,7,7,6,7,6,4=51
Pushups 10,8,8,7,5,5,3,3=49
AbMat Situps 8,8,8,8,8,8,8,8=54
Squat 11,11,11,11,11,11,12,14=92
246 total

Pull-Ups
20/15/10/8/7/4/4/3
Push-Ups
20/15/10/10/10/8/6/6
Sit-Ups
20/20/20/18/16/16/13/14
Squats
16/18/18/16/16/14/16/15

Pull-Ups
11-12-10-6-6-7-7-5
Push-Ups
21-22-13-7-9-9-7-7
Sit-Ups
12-12-12-12-11-10-11-11
Squats
22-22-24-19-19-18-21-24

Good stuff

Way less squats this time but form was HQ-like; otherwise numbers almost identical.

Today 380.

J. Hill - awesome effort.

Dan MacD you're the man. You motivate!

Raining--couldn't do pullups. Subbed bar bent over rows. Leg lifts for situps. Pushups on toes.

Rows: 16/13/10/9/9/9/10/10 = 86 (80 last time)
Pushups: 13/11/11/9/9/9/10/10 = 82 (83 last time)
Leg Lifts: 11/12/12/9/10/10/10/11 = 85 (93 last time)
Squats: 14/14/13/13/14/14/14/14 = 110 (128 last time)

TOTAL: 363 (384, 346, 379 last 3 times)

Day of knee boarding caught up with me. Shoulders very sory and legs were useless. Glad I did it, though!

GAK, you did 20 pullups in 20 seconds? I remember our first Cindy, back in January, you on the Gravitron with 150 lb. assistance.

JT and I are both very proud of you, Gman, and he has promised to honor your achievement by going through today's entire workout without complaining once. We'll see.

WOD
CFWU x 10 reps per exercise
Pullups x 58
Pushups x 115
Situps x 112
Squats x 119

427 or 417...lost count on squats so might have been off by 10 but one of those 2 is the right number

Chris: 385
Pull-ups 62
push-ups 100
sit-ups 91
squat 132
Pull-up numbers were down. Barbara hurt me.

Julie: 309
jumping pull-ups 81
knee push-ups 59
sit-ups 58
squat 111

Pullups 11 9 8 6 7 7 5 7 = 60
Pushups 23 15 12 10 12 12 10 11 = 105
Situps 12 9 8 7 7 7 7 7 = 64
Air Squats 21 15 16 18 16 18 19 20 = 143
372 =

lowest rep counts used

pull ups 6
push ups 10
sit ups 12
squats 18

total = 368

sit ups anchored, 10 lb weight vest

Pull-ups: 6/3j/5j/4j/6j/6j/5j/4j = 39
Push-ups: 26/21/12/7/6/5/4/3 = 84
Sit-ups: 11/12/11/9/8/8/7/7 = 73
Squats: 14/14/13/13/14/14/12/12 = 106
Total: 307

Pull-ups suck, and I saw Pukie keeping time for me.

Age: 32 BWT: 205

59 pullups
86 pushups
120 situps
121 squats

Arlington fire guys, where are you?

These are hard workouts. No one doubts it, but all this talk about puking. I'm probably one of the oldest on this board (62 male, 175 lbs, 14%bf) and I have never come close to puking. My times seem to be competitive with the majority of this group. I'm not saying I'm in any better condition, but come on. If you're working so hard to have to stagger into the shower, puke while doing your workout you shouldn’t be here yet. You might not be ready to complete all of the WOD. I know I’m opening myself up for negative comments so feel free.

Yesterdays WOD

BW-235-240
Times
2:47
2:53
3:14
3:01
3:11

# 79 Sol

having a moan is 3/4 - oh, alright, 1/2 - the fun. You know how people like to big it up .And it's harmless. Pretty much. I have great fun telling everyone how horrendous the workouts are. Still do them, though. And taekwondo/kickboxing training 3-4 times a week.

First time with this workout. Had fun.

BW: 99 44/100% pure fat

CFWUx3, WOD Score: 8+4+6+12=30

Subbed negatives for pullups, otherwise as Rx'd. Except for the 30 seconds of dry heaves when doing pushups. Didn't count that set.

nick #81.....I know. I'm just pulling some of there chains.

Age: 40
Wt: 163

3xCFWU (minus pullups)

last time (1-25-06)/this time

kipping pullups: 54/60
pushups: 108/105
situps: 116/136
squats: 131/177
TOTAL: 409/478

#79 - Sol

[begin sarcasm]You're absolutely right. We should suck it up and shut up or we should just go away. Nothing like having to put up with a bunch of whiners and crybabies. You know, back in my day we used to do our workouts with glass shards stuck into our hands, but nowadays we have to put up with these pansies complaining about how bad their callouses hurt them.[end sarcasm]

Lighten up bro., you're sounding like a crotchety old guy.

As Rx'ed:
Pullups -- 85
Pushups -- 201
Situps -- 166
Air Squats -- 246

Everyone confesses that exertion which brings out all the powers of body and mind is the best thing for us; but most people do all they can to get rid of it, and as a general rule nobody does much more than circumstances drive them to do.

-Harriet Beecher Stowe, abolitionist and novelist
(1811-1896)

Harriet would have loved Crossfit!

Yesterdays WOD: Barabara
BW:215, 6'5"
Total Time: 31:02, including the mandatory 12min of rest time. I dont know how you guys can keep accurate records doing this. I tried to make mental notes, but its amazing how little you remember after a single round with Barbara. It was the closest Ive been to Senor Pukio...my partner lost it big time in the gym.

Todays WOD should be fitting punishment for me even trying to make a guess at what the next workout will be. I give up guessing. Time to fuel up, this one will take some extra gas.

Keep em coming!

The downloads were great..what a brilliant idea.Thanks John #16.I found counting difficult to concentrate on but remember grovelling on the last set of pulls and squeezing out an ugly 2!

Sol #79
Remember man you did ask for feedback.

Your comment could not have come at a better time. Yesterday, after six months of crossfit I met pukie for the first time. Felt almost like a right of passage.

It has been stated several times on this site that these workouts are broad, general, and pretty much test every facet of human performance to allow people to uncover their weaknesses and to build them up to par with their strengths. I would like to express my admiration and gratitude to partake in a fitness program that has within its ranks someone as modest and as well rounded as you who is able to compete with the majority and prove that you have achieved a fitness level with no chinks in the armor......or maybe you're just not workin hard enough. I agree with donald. Lighten up dude.

Finally broke 500 on this. May 31, 2005 score was 383. Old PR was 477.

pull up 15/13/12/9/8/8/10/7=82
push up 24/21/16/14/10/14/11/14=124
sit up 21/19/17/16/15/14/14/14=130
squat 24/22/22/21/19/18/21/19= 166

total 502

Nice work Jerry Hill and Kelly Moore.

Jumping pullups and pushups off bench

11,10,8,9,7,7,7,7
7,10,9,7,7,6,6,5
8,10,9,9,9,8,7,8
12,12,13,12,13,12,13,13

my transitions were a bit rough

wu 2k row 8.48
tabata something else
=474
pullups 17-15-10-10-10-7-7-7= 83
pushups 20-20-20-17-15-14-13-14=133
situps 15-16-17-16-17-17-17-17=132
squats 18-17-16-15-14-15-16-16=127
3min rest than rowed1k=4.38

I just counted the total reps for each exercise
pullups-55
pushups-118
situps-110
squats-144

Trying out the "get up at 5am and get it over with" technique.

Craig: 416 as Rx'd

Gretchen: 296 with jumping pull-ups on rings

Lost count during pull ups
Didn't try to start counting again

plp 8-10-9-8-8-7-7-7 = 64 jumping
pup 15-10-8-7-6-6-5-5 = 62 legs up
N ups 9-10-10-11-10-12-11-10 = 83
sq 11-11-11-10-10-11-10-10 = 84
293 total
I'll never complain about Barbara again.

I'm trying to get my wife a watch that will help her with timing these intervals, and I wrote up this explanation for her of the operation of the interval timer on my watch. I thought I'd share it with the everyone here in case they're looking for a watch with this feature.

Timex Ironman, model 51931
http://www.timex.com/bin/detail.tmx?item=048148519312

My watch will do this with a push of a button. Once I start it, I just do the WOD.

20,19,18,17,...3,2,1,[BEEP-BEEP-BEEP],10,9,8,...1,[BEEP]

When I hear [BEEP-BEEP-BEEP] I know that my work period is over, and I will rest until I hear [BEEP].

It will repeat this continuously or for up to 9 times.

I'm going to set it to 8 so I can do this:
Pullups
---Work period ----------------------------------|Rest period -------|
8) 20,19,18,17,...3,2,1,[BEEP-BEEP-BEEP],10,9,8,...1,[BEEP]
7) 20,19,18,17,...3,2,1,[BEEP-BEEP,BEEP],10,9,8,...1,[BEEP]
...
3) 20,19,18,17,...3,2,1,[BEEP-BEEP-BEEP],10,9,8,...1,[BEEP]
2) 20,19,18,17,...3,2,1,[BEEP-BEEP,BEEP],10,9,8,...1,[BEEP]
1) 20,19,18,17,...3,2,1,[BEEP-BEEP,BEEP],10,9,8,...1,[BEEP]

Hit "reset" on the watch to restart the 8 intervals for the pushups. Repeat for situps and squats.

Unfortunately the interval timer feature described above doesn't come in a woman's model, but it does come with colors (models 5e251, 5e241).

I know I sound like a Timex salesperson, but I'm not. If anyone has any questions on this watch that the Timex website can't or doesn't answer, you can email me, I'd be happy to help.

Had nothing today!

325, last time 305 with 20 lb vest.

thanks a lot steve hb good luck with this workout

brian t, ur gonna have a heart attack from this one, especially from the 2 days in a row of situps

#49 - Do pullups with hands facing or away from you -- doesn't matter.

#54 - 'squats' always means air squats (no weight). If there is a weight to be squatted, it will be specified.

#60 - The rest position in this WOD is laying on the floor/ground and resting for all the movements prescribed. If it were prescribed to rest in a down (squatting) position on the squats, it would say 'rest in the down position'. Literally, lay down to rest and relax during the 10 second rests.

For the record, I never have met pukie, though I have felt nauseated during workouts. I don't eat anything substantial at least 1 hr before working out. If I ever did vomit during a workout, I sure wouldn't brag about it and I know I wouldn't look forward to it. Everyone else can do whatever they want.

I think the question about puking is a good one, as many people seem to have the idea that puking is the goal in Crossfit workouts. I would disagree. I have never been led to believe that puking is prescribed in the WOD.

If I puke, I am either sick, or pushing myself too hard.
Maybe it means something else to others?

BW:220
12/7/5/5/4/4/5/4
25/14/9/6/4-4k/5-4/3-3/4-7
17/15/3-17c/23c/23c/22/18/10-10c
22/20/20/17/17/16/16/22
"Check Please!"

bw:220
total:416 with assisted pushups and suitcase crunches mixed in.

PU:12/7/5/5/4/4/5/4
PUSH:25/14/9/6/4-4/5-4/3-3/4-7
situp:17/15/3-17/23c/23c/22c/18r/10-10
squat:22/20/20/17/17/16/16/22

Total score: 40

Total reps: 374

Pull-ups: 14-14-12-9-7-7-7-7; reps: 77; score: 7
Push-ups: 15-13-10-8-7-7-7-6; reps: 73; score: 6
Sit-ups: 9-10-10-9-9-9-9-9; reps: 74; score: 9
Squats: 18-19-20-19-19-18-18-19; reps: 150; score: 18

Previous score was 41 and total reps was 390, so down by 1 on the score and down by 16 on the total.

Pull-ups: 7 fewer reps but 1 better on score.

Push-ups: 28 fewer reps and 3 lower on score.

Sit-ups: 7 more reps and 1 better on score.

Squats: same reps and same score.

All push-ups done on push-up handles.

All sit-ups done unanchored on AbMat.

Didn't have a butt ball for squats, but all squats were deep.

Legs not as shot as they usually are.

Push-ups definitely suffered as a result of the last 2 days. Did J.T. on Sunday and Barbara yesterday.

2nd workout (34y, 190 lbs). Sub lat pull-downs for pull-ups until I build a bar in the back. Worked slow and on form for now. Did Marine Corps PFT sit-up/crunch - knees bent, supported ankles, arms across check with elbows touching thighs for up position. Lackluster performance for now.

Lat/ Push / Sit-up/ Squat
15 / 21 / 20 / 21
16 / 18 / 14 / 20
20 / 10 / 13 / 17
21 / 10 / 13 / 17
15 / 10 / 13 / 17
13 / 11 / 15 / 16
14 / 9 / 15 / 15
14 / 10 / 16 / 16

Great workout. We do something similar once a week with the college rugby team I coach combined with 25-50 meter sprints in addition to our workout - calisthenics and 1 vs 1 push-pull exercises.

12/10/10/6/8/6/10/11 = 67
12/12/12/12/12/12/12/12= 96
15/17/13/12/15/15/17/12= 116
20/15/17/17/16/15/15/17= 132

No pukie, I held him back with determination, a piece of gum and cold water. WOW. I must say I feel like yesterday was much harder. I was racing my self for time and not reps.

age 61 wt. 165

PU: 8/5/4/5/4/4/3/4
PUSH: 15/10/9/7/8/7/7/8
SITUP:17/15/19/15/15/17/16/18/
SQUATS: 13/13/12/12/13/12/13/14

TOTAL 342

435

missed "barbara" yesterday
1. 6 mins
2. 5:26
3. 5:22
4. 4:30
5. 4:05
First three sets broken squats with 135lbs
Last two used only bw for squats
All five assisted PU's

Tabata SOB

BW 222

I'm not much of a weight room scribe, so I didn't write everything down. Nothing worth remembering anyway.

I did nice full range pullups and subbed ring pushups, flutter kicks and overhead squats for the rest. It seemed stupid to me to do the EXACT same workout as yesterday. I'm still smoked, nonetheless!

Thanks Coach!

-Dennis

BW:195 lbs.
35 m
pull-ups: 57
push-ups: 104
sit-ups: 79
squats: 115
total: 355

still burning from yesterday!

OK, but I am changing the sit-ups to hanging knee raises because I wore the skin off of my tailbone yesterday doing 200 sit ups. Thanks, I scream like a girl in the shower now!

I'm still pretty new to this, any suggestions on how/when to incorporate long runs?

question regarding this tabata wod. i have been looking at the numbers and have come up with this question. do you have to go the whole 20 sec, or is just 20 sec of work then 10 sec rest? example i can do more than 10 pu in 20 secs. but if i only do 10 pu in let's say 12 sec. and dropped off the bar, would that be breaking the tabata protocol?

I made up some more music to do this workout to, chimes and all. It is with some Ozzie, Motley Crue, Guns n Roses, and of course, Eye of the Tiger for the end :) just need a little help posting it on here! If you really want it, email me and I will get it to you as quick as I can.

DJ

I made up some more music to do this workout to, chimes and all. It is with some Ozzie, Motley Crue, Guns n Roses, and of course, Eye of the Tiger for the end :) just need a little help posting it on here! anyone know how?? If you really want it, email me and I will get it to you as quick as I can.

DJ

*sorry for the double post, wrong email addy the first time! oops..

238, if I understood the scoring correctly. Normal Tabata scoring, 3 on pullups, 8 on pushups, 8 on situps, and 10 on squats. I picked my numbers and stuck to them. That takes most of the pain of blowing up out of Tabatas. The first three were about right, the squats I could have pushed harder. I did do Barbara yesterday. I just didn't time it properly, as I was working out with new people, so I didn't post it. I came into this with back to back 100 pullup days, though. My biceps hurt. Waahha.

ME Day

Back squat - 185x3, 205x3, 225x3, 245x1, 265x1, 285x1
Bench press - 185x3, 225x3, 225x3, 245x1, 265x1, 280x1

I Did it! I love it!

Pull ups

1) 11
2) 6
3) 5
4) 4
5) 4
6) 4 Jumping/Negative
7) 4 Jumping/Negative
8) 5 Jumping/Negative

Total 43

Push ups

1) 20
2) 16
3) 13
4) 10
5) 7
6) 8
7) 7
8) 6

Total 87

Sit ups. (Feet anchored by Db’s )

1) 9
2) 10
3) 9
4) 10
5) 8
6) 8
7) 7
8) 8

Total 69
Squats

1) 14
2) 13
3) 12
4) 14
5) 13
6) 11
7) 10
8) 10

Total 105

I'm happy with that after yesterday...ouch.

Tabata Something Else:

Pullups: 8-8-8-8-7-8-4-5 = 56
Pushups: 12-12-12-12-12-12-11-12 = 95
Situps: 8-9-9-9-9-9-9-10 = 72
Squats: 15-15-15-15-15-15-15-15 = 120

TOTAL: 343

queasy and legs felt like rubber for about 30 minutes after this one.

age 16 bw 160

pullups 10,5,6,4,5,4,4,5
pushups 20,18,14,10,11,13,11,12
situps 14,16,16,17,18,16,16,17
squats 25,22,25,24,25,28,25,26

age 13 weight 130

pull ups: 10, 5, 6, 5, 6, 5, 4, 5
push ups: 12,16,12,10,11,6,11,10
sit ups: 15,15,15,13,16,14,15,15
squats: 18,24,20,18,22,21,19,26

Pull-ups 8-7-5-5-4-3-3-4 39
Push-ups 12-16-8-7-6-6-3 58
Sit-ups 12-12-10-10-10-8-8-6 76
Squats 31-21-14-10-10-10-9-9 114

Ugh... took two weeks off to let my body recoup a bit, and while that felt good...I am SO dying during these first few days back. I lost all my conditioning.

pull-ups: 16 15 10 9 7 6 5 5 =73
push-ups: 24 22 15 10 9 7 9 9 =105
sit-ups: 13 13 14 12 12 13 12 11 =100
squats: 18 17 18 16 17 13 14 14 =127

Total - 405

Besides the fact that I was winded like a fat kid and my chest felt like my sternum was caving in it was cramping so bad...it felt good. :)

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups: 8,8,8,6,6,5,5,5 = 51
Push-ups: 19,14,13,11,11,10,9,11 = 98
Sit-ups: 9,9,9,9,9,9,9,9 = 72
Squats: 15,13,14,12,12,11,12,15 = 104

Total = 325

Total for today's workout 456

I had to chuckle as my sweat drenched body was doing push ups a trainer and her trainee moved within sweat droping distance from me. The woman getting trained says "What workout is that," my buddies response "Crossfit" she looks at her trainer and the trainer after a pause asks what the trainee says "Don't people get hurt doing that," and the trainers response is "Well it is pretty hard and you should really be in good shape to do it,"

I had to chuckle because I thought to myself, God forbid someone actually works hard at the gym and get in good shape. Keep doing your curls ladies.

I'm loving the Kool Aid

413
Jumping pull ups 2 for 1

I'm glad tomorrow is a rest day.

holy crap!! this is gonna be a rough workout... since I am still sore from yesterday!!! My arms are like spaghetti noodles!!!!

I am curious about Tabata though... this is my first Tabata work out. Am I suppose to do 8 straight intervals of each exercise... or do I do each exercise in intervals together. For example, do I do 1 interval of pull-ups for 20 sec... rest for 10 sec... then 1 more interval of pull-ups for 20 secs and rest for 10 sec. (8 times) then do the same with each work out? or am i suppose to rotate the exercises and do one interval or pull-ups, rest, push-ups, rest, sit-ups, rest, squats, rest (8 times)? sorry if this is a bit of a stupid question. Just want to start off right!

Thanks!

#129,
It's 20 seconds of pull-ups, rest 10 seconds, repeat for 8 intervals. Then 8 intervals of push-ups, followed by 8 intervals of sit-ups and finally 8 of squats. It says not to rest during transitions between exercises.
Have fun!

Pullups 55(+15)
Pushups 90(+5)
Situps 69(+1)
Squats (=)

Total 318(+21)

Tim Platt's speedbagforum.com is great.Hear that timer clear across the house

This is my third WOD and I did 1 pullup today before failure, my pushups (generally a strong point) were also totally weak - I'm totally baffled by how you all recuperate so quickly.

Sub Lat.PD @ 135: 15,12,10,8,7,6,5,5 = 68
Pushups: 18,13,11,8,6,5,5,5 = 71
Situps: 25,23,23,23,22,22,22,22 = 182
Squats: 15,15,12,12,12,12,10,10 = 98

Thanks for the great workouts. Despite my pain and sense of total failure, I now look forward to waking up each day to find out what's next. I hope to catch up with some of the beasts I see posting here day in and day out.

Jessica (#129):

'Complete 32 intervals of 20 seconds of work followed by ten seconds of rest WHERE THE FIRST 8 INTERVALS ARE PULL UPS, the SECOND 8 are push-ups, the THIRD 8 intervals are sit-ups, and finally, the LAST 8 intervals are squats. There is no rest between exercises.'

Don't rotate, git 'er duun and then move on.

OK, I've been doing these WOD's for a few months now and based on some of the awesome workout results that people are posting to these WOD threads I'm wondering if everyone does the Crossfit Warmup? Sometimes the warmup is a "workout" in and of itself. Are people jumping right into the workout, performing a different type of warmup, etc.

Just Curious.

as RX'd:

pullups:9,9,9,9,8,8,7,6
pushups:20,20,20,19,19,19,19,18
situps:15,14,14,12,12,12,12,12
squats:20,20,19,19,18,17,17,17

Tabita something: pullups:77; pushups:86; situps:101; squats:140 Total:404 BW:180; 57 yoa. Interesting WOD after Barbara. Good one. Thanks, Coach!

#129 Jessica:
first do your 8 rounds of pullups, then pushups, etc.

good luck!

#130 Johnny and #133 gaucoin13

Thank you!! Just needed a lil clarification... now I'm good to go! thanks!!! I will try my best... and sweat my ass off!!! Whhooo Raa!!!

" Through the road of life, there are obstacles. Many people will simply go around them, but the great will overcome them."

Dead hang Pullups 10-6-3-3-2-1-1-1 (1rep + partials)
Full ROM Pushups 16-12-8-4-5-3-3
Situps 12-13-12-12-11-11-11-11
Squats to 10" bag 17-16-17-18-17-18-17-18
Total = 309

Will get to reading posts later.

"Gene's Cloak of Despair"

Crashed and burned after 3 (of 4) rounds
33:59.

Sick, sick mind, that Eugene!

Darrell

I know this sounds funny, but I have seen a few people refer to "kool aid" could someone please explain?

Kim

What is the Fight Gone Bad workout? For I feel crazy.
eric-slc

BWT 175

346 total reps

Pullups = 42 = 8/6/5/5/4/5/4/5
Pushups = 69 = 21/14/8/6/5/5/5/5
Situps = 98 = 13/12/12/12/13/12/12/12
Squats = 137 = 20/21/20/17/14/15/15/15

Legs wanted to cramp reaaall bad starting 4th round of squats. hence the big drop off

Overall, felt a lot easier than Barbara because of the small rest breaks.

bw 140

PU: 14/8/6/6/6/4/6/6 = 56, last 4 sets assisted/kipping
Pushups: 28/27/20/15/11/10/10/11 = 122
SU: 15/15/15/12/14/13/12/11 = 107
Squats: 25/25/24/23/23/23/25/25 = 193

total: 478

As Rx'd
Low number for ea. set of 8
4 (pull)
8 (push)
8 (sit)
12 (sqt)

PU - 12/8/5/4/4/3/3/4 = 43 (3)
Pushup - 11/13/10/9/8/7/7/7 = 72 (7)
SU - 8/8/11/10/10/10/10/10 = 77 (8)
Squat - 15/17/17/16/15/15/15/15 = 125 (15)

Lowest Round Total = 33

Total = 317

that was horrible.

the combination of extra cardio, crossfit WODs and daily MA training has broken me. i feel too exhausted to do anything and the extra training (read: cardio) isn't netting me any real benefits. it actually seems to be working against me.

total rest day tomorrow. cutting back the cardio and a couple of days of MA training for the next couple of weeks to see if i can pull it together.

sorry forgot to post totals from earlier

totals
pullups 43
pushups 109
situps 130
squats 200

total 474

Now that hurt....sure maybe not as much as fallin off a skyscraper and landing on a bicycle with no seat...but it hurt

totals
pullups 53
pushups 110
situps 96
squats 173

total 432

Kim (#141)

Finally a ? I can answer :)

Drinking the Kool-aid just means you're buying into what someone else is selling/promoting. In this case, the crossfit fitness methodology

39 y/o
BW 201

PullUp: 20/15/13/10/8/7/6/5=84
PushUp: 25/23/20/19/18/16/15/16=152
SitUp: 20/19/17/17/17/15/13/13=131
Squat: 20/19/18/18/17/18/18/18=146

Total: 513

Completely smoked. Really went after this one. Complete muscle failure by the last interval of each exercise. Thanks, Coach.

#22 John -- Thanks for the timer track. Mixed my own to Disturbed and Limp Bizkit. Don't know how to upload it, but willing to share if anyone wants it.

Land of the free because of the brave.

Pullups--25
Pushups--120
Situps--160
squats--96
100 double unders.

I seriously think my problem with pullups is mental. Has anyone experienced this?

pull 12/8/7/6/6/6/5/6
push 20/12/8/6/4/7/6/4
sit 14/14/13/13/13/12/10/11
sq 16/13/17/14/14/13/17/13

sqs a2a
pushups were SAD. need a little work there.
thx for the timer, john.

Sean (#150)

Now I get it.. Thanks, I can be slow at times, i think it because all the blood has left my brain after WOD.

Kim

pu's 43 11 first set kipping, jumping after that
pushups 127
situps 88 (actually did bicycle crunches so i cut the number in half)
squats 104
total 362
last time 324
squats down but i did them first in stead of last
pu's up
pushups up
situps up

I AM HUMBLED! For some reason, I thought I was in better shape :-(
50/68/85/98

Tommy A.: 426

pull: 18,16,10,9,7,7,8,6 (81)
push: 24,22,13,10,9,8,6,8 (100)
sit: 11,20,7,20,6,25,6,20 (115 ~ alternate what has been described as "Marine Corp" situp + crunch)
squat: 25,14,15,13,15,15,16,17 (130)

JT: 349

pull: 10.6.7.4.4.3.4.4 (45)
push: 20.12.10.7.6.7.6.4 (72)
sit: 19.19.20.13.19.10.12.12 (124)(all crunches)
squat: 10.11.12.12.15.15.16.17 (98)

First Tabata for me, it's a big hurts donut.
70, 80, 80, 125= 355 Need some work here, but I'm pretty sure I'll never be able to do any more than 80 sit-ups for Tabata. I'm too damn tall to be able to do them for speed with unanchored feet.

As Rx'd
Pull: 54
Push: 104
Situp: 125
Squat: 110

Total: 393

bw: 178 lb

BW 152#

Pullups 13,8,7,7,6,5,6,7 = 59
Pushups 23,19,16,16,13,13,12,10 = 122
Situps 14,15,16,15,15,14,15,14 = 118
Squats 17,18,17,17,17,17,17,17 = 137

Total Score 436

I just read #79's comments and there is just no need. Moaning about workouts is half the fun, the good thing is that if you don't like the moaning then YOU DON'T HAVE TO READ IT!!
(And then he can't spell their in comment #83.)

I wish I could get into my excel program to view my records and post my times. I did an update about a month ago and now I can't open it; some problem with Frontpage.
Anyways
Pulls: 14.11.9.7.7.8.7.7- 70
Push: 22.22.15.10.10.11.10.9- 109
Sits: 20.19.18.16.14.14.13.13- 127
Squats: 20.21.19.18.16.14.15.15- 138
Total: 444
Bwt: 230 Ht: 80"
I find my height really affects me in this workout. I think if I was of more average height I would add closer to a total of 500. Any disagreements

27 y/o 170 lb 5’10” approx 12% bf
Warm up: Burgener x 3, 2 pull ups, 10 push ups, 10 squats.
8 Intervals of Pull ups: 6,5,3,2,3,3,2,2
8 Intervals of Push ups: 13,12,8,5,5,3,5,5
8 Intervals of Sit ups: 8,8,7,7,5,6,5,6
8 Intervals of Squats: 10,13,13,11,10,9,12,13
Total Reps=225

Comment for #11 John Elsted: Thank you very much for the chimed workout soundtracks, they added a lot of fun to the workout and made it easier to focus on the tasks at hand!!! Great Job!! A+++

total 350- pullups and situps really suffered from yesterdays barbara,Took some time off x-fit back for the summer.

359

Hi all,
ALL WEIGHT IN KILOS
Lisa {Snatch 45x2x5; Squat 75x3x4; and PP 45x4x3}.
Duration 12:20.
Jon {Snatch 70x2x5; Squat 110x3x4; and PP 70x4x3}.
Duration 12:25.
8:20 after: power snatch 60x10 (from hang below the knees).
Bdw. 80.7.
Until tomorrow...

crossfit@rawc.org

Age:42, Wt:177

First time with Tabata anything. Unless I do this workout after "Barbara" next time, I'm not sure how valid a comparison I'll be able to make because I definitely feel that my performance was affected by yesterday's workout.

Pullups:7,7,6,4,4,4,3,4 (dead-hang through 3rd interval, jumping to overhead bar afterwards)
Pushups:20,15,8,7,6,6,4,5 (clean, chest/chin nearly to floor, no sloppy crap accepted here)
Situps:7,7,9,7,8,7,9,9 (lumbar supported, feet anchored with DB)
Squats:16,16,18,18,16,16,17,17 (KTE)

Total:319

Ahh my first tabata workout!
Age 16, 145#

Pullups: 8,8,8,4,4,4,4 =44
Pushups: 10,10,10,8,8,8,9 =71
Situps: 12,12,12,12,12,10,10,11 =91
Squats: 14,14,14,14,14,15,16,15 =116
Total: 322

Almost met pukie twice w/ Barbara and once today! Im definitely going to start greasing the groove with pullups and pushups. And thanks loads for the tunes John!

Pull ups-52
Push ups- 96
Sit ups- 98
Squats- 122

Pullups: 8/7/6/4/2 (then assisted-->)10/8/7
Pushups: 15/15/14//13/12/8/5/4
situps:13/15/16/16/17/16/16/16
Squats:16/18/19/19/19/19/18/20

140# 33 y.o.

I believe crossfit is made for anyone. I started crossfit June 4th I am a female 38 years old and have not worked out since highschool. I know its sad.
I scale the workouts down for now until I build the strength to do the WOD as perscribe. Now I do what I can and dont stop till im spent. Last night after Barbara I had trouble lifting my fork for dinner, im still a bit sore today.
I am stronger and more confident then ever.
Crossfit has also brought my family closer.
My husband and I do the workouts together and last week my 17 year old decided he wanted to bust out some crossfit to. I told him if he did crossfit he would be a bull, enough said he was onboard.
Thank you Crossfit you ROCK.

WU 1/2mi. walk and stretch
Did not keep count of reps, but was strict on the start and rest times. Clearly one of the hardest WOD to date for me

The metal mix I did is too large to email. Thanks to John Elstad, here is the link to download!

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

Its a mix of Ozzie, Guns N Roses, Motley Crue, with a little "Eye of the Tiger" thrown in for the end. All with the chimes put at the proper intervals for the Tabata workout (thanks to John again for that!)

DJ

pullups:12,12,10,9,7,7,6,7.
pushups:20,15,10,10,10,8,8,9.
situps:15,15,12,12,12,11,10,10.
squats:20,20,22,20,21,21,20,21.
total:422.

Pull-ups: 12,10,8,8,6,6,5,5 = 60
Push-ups: = 15,15,15,15,12,12,12,12 = 108
Sit-ups: 15,15,15,15,15,15,15,15 = 120
Squats: 15,15,15,15,15,15,15,20 = 125

Total: 413

Tabata wheelbarrow sprints up the hill with 310#. Bracketed with 1 round of Gene Allen's "Cloak" at start and finish.

Celebrated by reviewing lunch.

Ben: Pullups: (20,15,10,7,7,7,7,6) 79
Pushups: (29,22,17,12,12,8,12,10) 122
Situps: (15,15,14,14,13,12,12,12) 107
Squats: (17,15,12,12,12,12,11,13) 104

Total: 412

Pulls: 8,7,5,6,5,5,5,7 = 48
Push: 15,22,20,14,8,8,8 = 103
Sit: 17,17,15,15,15,15,15,15 = 124
Squat: 21,20,20,19,18,16,17,17=148
Total 313

Pull: 12,9,7,6,6,6,5,5 = 56
Push: 27,22,12,10,12,11,11,10 = 115
Sit: 18,15,14,14,13,14,12,12 = 112
Squat: 21,21,21,17,18,18,16,17 = 149
Total 432

Pull: 16,8,6,6,5,5,5,6 = 57
Push: 20,13,15,12,10,10,13,12 = 105
Sit: 18,17,17,16,15,15,12,18 = 128
Squat: 21,20,16,13,14,14,15,15 = 128
Total: 418

bw:170
pu:20-10-4-4-4-3-4-4=53
pu:18-14-15-14-14-14-14-14=117
su:18-18-18-18-18-18-18-18=144
sq:20-16-18-15-15-15-14-14=128
tabata score:49
overall score:442

all in all i feel good about my score. three months of crossfit and love every minute of it. went in and blew my load on the first two rnds of pull ups. sit ups with ab mat. sq a-2-a. love the tabata, can't wait for bottom-to-bottom tabata. wanted to break 450 and really wanted 500.

time to go for a cool down run- who i am kidding a cool down hobble.

Total is 423 not 313. My partner can not add.

Pulls:8,6,6,5,4,4,4,5...42
Push ups: 23,24,18,18,13,13,13,12...134
Sit ups: 20,21,23,21,22,21,22,22...172
Squat:16,15,14,14,14,12,13,13...111
Total= 459

45 yrs. 200lbs. 6'4"

OW!!!

WOD
pull ups 10-6-5-5-4-4-3-2
push ups 20-16-13-12-10-8-7-4
sit ups 17-14-12-13-13-12-12-11
squats 15-14-12-13-13-12-12-13

"Tabata Something Else"

Pull-ups: 11,6,7,6,7,6,6,6 = 55
Push-ups: 13,15,14,10,14,9,11,8 = 94
Sit-ups(Crunches): 13,13,15,15,13,12,12,16 = 109
Squats: 12,12,12,11,9,8,9,9 = 82

Total = 340

As rx'd with cfwu x3 Today Last two times
PU 14,10,10,9,6,6,5,6, =66 82 (72)
Pushup 30,30,23,17,16,15,13,15=159 171 (161)
su 12,12,13,13,13,13,11,11, =98 76 (81)
sq 21,20,16,16,16,16,15,16 =146 97 (115)Total 469 426 (427)

As compared to the last two times my pullups have dropped significantly. I'll attribute that to Barbara yesterday. My pushups decreased too. However, my situps and squats increased nicely.

Anthony (BW=180)
Row 1000m @ 3:33.8 (1:46.9 split, 3.1 second PR)
Shoulder Rotations / Dislocates
OH Squat Practise
Chinups 10, 10, 10, 10, 9, 8, 8, 8 (73 total, +5 total, +1 round)
Pushups 10, 10, 10, 10, 10, 10, 10, 10 (80 total, match PR total, match PR round)
Situps 15, 15, 15, 15, 15, 15, 15, 15 (120 total, match PR total, match PR round)
Squats 20, 20, 20, 20, 20, 18, 18, 18 (154 total, -11 total, -1 round)
Total Reps: 427

Jodi (BW=110)
Row 5 minutes @ ?:?? split
Chinups 10, 10, 10, 10, 7, 7, 7, 7 (68 total)
Pushups 8, 8, 6, 6, 6, 6, 6, 5 (51 total)
Situps 15, 15, 15, 15, 13, 13, 13, 13 (112 total)
Squats 14, 13, 14, 12, 12, 12, 12, 14 (103 total) (hip felt good, but kept the reps slow)
Total Reps: 334

WOD
Pull-ups 11-10-9-8-8-8-8-8 = 70
Push-ups 16-12-10-9-7-8-6-7 = 75
Situps 11-13-13-12-12-12-12-11 = 96
Squats 14-14-15-16-16-15-15-16 = 121

Total = 362

Day 17 (20 June):
24/220#
CFWU (fewer PU/Dips)
PU: 6/2/1/1/1/1/1/1
PSU: 20/13/8/6/6/4/4/6
SU: 13/11/10/7/8/8/6/7
Squats: 14/15/17/17/14/14/12/11
Feeling SWEET

Pull-ups: 69
Push-ups: 81
Sit-ups: 117
Squats: 181
Total: 448

Pretty sure that beats all old records flat out. Pull-ups are down...by a long shot :(

"Drinking the kool-aid" means fanatical devotion to a cause. The members of Jim Jones "Peoples Temple" (many voluntarily) drank poisened Kool-Aid in a mass sucicide in 1977. Actually it was "Flavor-Aid" but who the hell knows what that is.

http://en.wikipedia.org/wiki/Jim_Jones

And it was 1978. Wish you could edit. I have definetly "drunk the Kool-Aid" myself!

Just came off of my one week of rest after 12 weeks of CF, but sprained my ankle in b-ball 2 minutes in to the game yday! :(

So, did WOD w/o pu's and tried to do best I could at squats.

Push Ups 20/19/13/7/5/5/5/4
Sit ups 27/29/25/22/19/17/16/14/17
Squats 21/20/20/20/20/18/15/17

Group Moffett

Sub'd Dumbell Swings with 55lb, for pullups (men)
Sub'd Dumbell Swings with 30lb, for pullups (women)

Kettlebell/Dumbell Swings: 9-6 range
Pushups: 12-8 range
Situps: 11-7 range
Squats: 13-8 range

as rx'ed:

pullups: 7/7/7/6/4/5/5/5:46
pushups:20/13/11/10/6/7/8/7:82
situps:10/10/11/10/10/10/10/10:81
squats:13/10/12/12/15/12/12/15:101
total reps:310

this was real hard
did pull ups handing from smith machine bar with feet on floor but was still just hanging by then end of the intervals
push ups had to go to knees after two sets and was holding myself up by the end of it
sit ups ok
squats ok

Totals for 1/25 WOD in parentheses:

13,8,7,6,5,5,5,6 = 55 (58)
24,16,11,10,10,8,8,9 = 96 (129)
11,11,10,10,9,9,8,9 = 77 (76)
21,22,22,21,19,18,18,18 = 159 (147)

Grand total = 387 (410)

Coming on the heels of yesterday's WOD, these numbers don't surprise me.

By the way, thanks for all the kind words regarding the MP3s. I'm glad I could give something back to the CF community.

Age 53
After six weeks of MensHealth/MensJournal pre crossfit workout, this is my fouth day.

pull: 8, 5, 4, 3, 4, 3, 4, 2
Push: 11, 10, 8, 7, 5, 6, 5, 6
Sit: 9, 7, 8, 7, 5, 6, 7, 6
Squat:19, 17, 16, 14, 15, 14, 15, 16

Pull ups 12,10,6,6,6,6,5,5
Push ups 15,15,15,11,10,10,10,10
Sit ups 20,20,20,20,20,20,15,15
Squats 19,15,15,15,13,13,13,14
total = 419

77
135
120
181

Total = 513

308 Total

Pull: 48
Push: 75
Sit: 73
Squat: 121

1000 m C2 row to W/U

Pullups - 13,9,6,4,4,4,3,5 (48)
Pushups - 20,17,11,10,6,7,5,5 (81)
Situps - 9,14,11,11,10,8,7,7 (77)
Squats - 16,15,13,12,12,12,12,12 (104)

Total reps = 310

Nuts. Yesterday hurt me, I think. Kudos to everyone who broke 400+. Thanks to John for the mix - that was great.

Pull-ups 22/15/13/9/8/7/7/7- 88
Push-ups 20/17/14/12/12/10/11/11- 107
Sit-ups 15/12/13/12/11/11/11/12- 97
Squats 18/16/16/15/15/15/15/16- 126
Total reps- 418

50% effort/volume week:
Pullups: 13,9,9,6
Pushups: 25,15,9,7
Situps: 15,16,17,15
Squats: 20,20,20,20

8/4/3/3/3/2/2/2 = 27
15/10/8/5/4/3/3/3 = 51
12/10/10/8/8/6/6/6 = 66
15/10/10/8/8/7/6/6 = 70

Total = 214

Here it is:

pull ups: 16/14/13/10/11/9/9/8 total:90
Push ups: 30/22/16/15/15/15/13/9 total: 135
Situps: 19/20/20/20/19/16/16/14 total: 144
Squats 22/24/25/25/25/26/25/25 total: 197

Total Reps: 566

Now I am warmed of my my 6 mile evening ruck!

Cheers

Pullups 9/7/6/4/3/4/3/3= 39
Pushups 19/14/9/8/6/5/5/5=71
Situps 11/10/9/9/10/9/11/10=79
Squats 12/10/10/9/8/8/8/9=74
Total = 263

Pullups: 13/9/6/4/4/4/4/4 = 48

Pushups: 20/18/15/11/10/9/9/9 = 92

Situps: 15/14/12/12/12/11/11/10 = 107

Squats: 17/18/18/17/17/18/18/19 = 142

TOTAL: 389 reps

-row 2000m-
Pull-ups: 10/9/7/6/7/6/6/6
Push-ups: 17/13/9/6/6/6/7/7
Sit-ups: 14/13/12/12/10/9/11/11
Squats: 14/15/15/15/15/14/15/15
-row 2000m-
Note:Pull-ups assisted by 16 lbs.

Alex #176..."reviewed lunch"
I'm still laughing.

Pullups: 7/7/7/7/7/8j/8j/6j = 57
Pushups: 10/10/10/10/10(.5a)/8(.5a)/8a/7a = 73
Situps: 7/9/8/7/7/7/7/7 = 59
Squats: 15/15/13/12/13/12/12/11 = 103

292 = Total (previous PR was 276)

That metal mix was great. Tried to keep a consistent pace this time rather than flying out of the gate.

todays crossfit workout was done on the local playground...

Pullups: 14/11/9/7/5/6/5/3
Pushups: 20/17/15/14/12/10/7/4
Situps: 14/12/11/10/10/8/8/7
Squats: 20/15/15/15/12/12/10/8

325... 3rd crossfit workout

Dead Lift Ring PU: 13/7/3/3/5/3/4/3
Push Up: 18/15/11/8/9/8/8/8
Sit Up: 10/10/10/10/12/10/10/10
Squat: 10/10/10/10/10/10/10/10

Dave:
Pulls 8/7/6/5/5/5/5/5=46
Push 15/12/10/8/9/8/8/8=78
SitUps 7/8/7/6/5/7/5/7=52
Squats 20/19/19/20/20/18/20/22=158

Vanessa- Ran for 17 minutes

bw 165

pull ups-18/15/10/5/4/4/4/4/
push ups-22/17/10/9/5/6/6/5
sit ups-13/13/14/14/13/13/11/14
squats-14/13/13/13/12/10/9/10

6 mile run for warmup
pull 64
push 96
sit 95
squat 109

would like my forearm transplants now !

26 200lbs
loved this workout. did not keep count, but i know that the numbers consistently dropped.
i picked up an ironman watch that works perfectly for the tabata style workouts (and pisses off the bystanders with all the beeping)
followed the wod with rugby practice and will be asleep within minutes

17,15,10,7,7,7,7,6 = 76
17,14,12,14,10,8,9,10 = 94
25,20,19,18,16,15,15,12 = 140 on ground, not anchored
16,10,10,9,10,10,10,12 = 87

Felt sick ever since Barbara yesterday - had real doubts about being able to even do this WOD. Thanks to Coach, as always. Thanks again to John for the mp3 timer!

Loved the chimes/music... what a help!

Kay:
jump pull-ups 8/7/6/6/6/5/6/5
knee push-ups 16/7/10/10/10/10/10/9
sit-ups 8/5/6/5/6/4/5/6
squats 9/9/10/10/10/10/9/14
(first time doing full sit-ups instead of crunches... gonna feel it tomorrow!)

Che:
jump pull-ups 23/24/17/11/11/11/12/11
knee push-ups 13/10/6/4/6/5/3/4
sit-ups 6/7/7/7/6/6/6/6
squats 12/11/12/10/10/10/10/12
(took an extra 30 seconds between workouts)

Wolfgang (5 years old)
pull-ups 8/8/7/8/7/6/6
push-ups 8/7/7/7
sit-ups 10/8/8/8/6/8
squats 10/11/20/20/14/17/19/25
(Wolf enjoyed himself so much blowing his parents away that he had to do a 2nd round!)
pull-ups 5/5/4
push-ups 7/6/5
sit-ups 7/7/7
squats 11/12/13

349
Pull-ups 78
push-ups 71
sit-ups 73
squats 127

Brutal after yesterday

8,5,5,6,5,5,5,5 = 44 (jumping)
25,18,12,10,8,8,7,6 = 94
13,15,13,13,12,12,12,12 = 102
13,12,12,12,11,11,12,13 = 96
Total = 336
HUGE THANKS to Robb Wolf at CrossFit NorCal. I visited their location in Chico for the first time today and was blown away by the incredible facility and his willingness to share his substantial knowledge and experience with a newbie. If you are like me and have been doing CF on your own for a while do whatever it takes to visit an affiliate and/or go to a seminar - you will be very glad you did.

BW 195
Pull ups-17/15/11/8/9/6/6/7
push ups-19/15/12/10/8/7/8/6
sit ups -15/15/15/15/14/12/14/13
squats -16/17/17/17/16/16/16/16
Not too bad considering this was day 3 of a workout consisting of pullup/pushup/situp/squats. I did 7 rounds for time of 5-1 leg sqts/10 pullup/15pushup/20situp on Sunday (6/18)--I am fried!! Thank God tomorrow is a rest day!!

Got my new KB's in so I skipped the wod.

Nashville Kettlebell Challenge
3 rounds for time:
50 45# KB swings
15 35# KB push press (each arm)
20 45# KB lawnmower pulls.

I am so low tech that I am no tech, so it was a pain keeping time for the pullups, not to bad with everything else.

Pull 7/3/1/1/1/1/1/1
Push 17/16/12/9/8/6/8/8
Sit 9/10/10/11/11/10/10/9
Squat 13/14/14/13/12/13/13/13

Pullups 50
Pushups 93
Situps 106
Squats 106

355 total

Second day of crossfit, really sore from Barabara, picked up partner.

Jasen total reps 404
Nick total reps 216

#219

Wolfgang is my new hero!

Pull: 7-6-5-5-5-4-3-3 =38
Push: 13-12-8-8-8-7-6-7 =69
Sit: 8-9-9-9-9-9-9-9 =71
Squat 14-14-14-14-15-15-14-15 =115

For what its worth...
Total Low Score: 31
Total Total: 293

Downloaded the chimes, crashed my powerbook, genius bar wiped out hard drive, did WOD.

Workout #1- 1250yds freestyle( 250x1, 100x2, 50x4, 25x8, 200 kick-board, 200 pull)

Workout #2- CFWU x3(-PU's)
WOD

DJ
PU's: 14-14-10-8-8-7-7-6
PushUps: 25-23-21-20-14-11-10-10
SU's: 15-20-16-16-14-13-11-10
Sqts: 23-21-21-18-19-18-15-19

Total: 476

DJD
PU's: 13-8-4-5-5-4-4-4
PushUps: 24-20-15-8-5-6-5-7
SU's: 13-12-14-10-12-12-11-12
Sqts: 18-16-15-15-15-11-14-16

Total: 359

Still way below my PR of 539, but am using the CrossFit sit-up instead of the military still that I used doing my PR. Big difference in amount my abs can do. Bummed I wasn't able to at least get 500, but oh well. A kick ass workout non the less. DJD's Squats were all A-2-A. Mine were to just below parallel. Going to have to work on this one some more.

Good job all on the scores. I see a lot of good ones out there!

Get some, Go again!

Ooops - Total 408

#219- That is awesome. I know many of us would of loved to have our parents do CF w/them at an early age.

SteveHB- Once again, Good job dude!

Pull ups 12/8/5/3/3/3/3/4=41
Push ups 19/19/16/13/11/11/10/9=108
Sit ups 6/7/7/8/7/8/7/7=57
Squats 15/11/17/16/14/15/17/17=122

All pull ups dead hang, my sit ups blow, anyone got a good way to improve my sit ups? Ive been doing unsupported sets of 25.

it hurts.

Pull-ups: 10,6,2,5,4,4,3,4 = 38
Push-ups: 28,16,16,14,10,12,12,10 = 118
Sit-ups: 16,12,13,12,10,10,9,8 = 90
Squats: 16,14,14,12,13,14,13,14 = 110

Total: 356

The wife and I did this one at home. We didn't have a pullup bar so we did

Squats
Pushups
Situps
Kettle bell swings

too tired to count. Good Training.

Andy: 55/56/72/166 = 349
Jen: 61/163/80/184 = 488
Paul: 78/107/88/193 = 466

Jen is the pwnerer!

Pull-ups= 12-12-10-10-9-9-8-7
Push-ups= 18-15-13-12-10-9-8-7
Sit-ups= 15-15-14-13-12-12-11-10
Squats= 19-20-21-22-22-22-23-22
Total=440

John, thank-you for the links to the music. It really helped me.

Had my first guided crossfit workout at Crossfit Gulfcoast in Sarasota tonight.

Thanks Frank! Nice place to work out. Lots of great equipment. I'll be back next time I am back in town.

I've been doing CF for just over 2 months. Now trying to get a group together in northeast Ohio. I'm hooked!!

BR

if you can hear my body screaming, its because we just got done with the wod

Pull Ups: 6/6/5/3(assist lvl 8)2/2/2/2(assist lvl 9)
Push Ups: 15/10/6/5/7/3/6/6
Sit Ups: 9/9/8/8/7/6/6/6
Squats: 16/16/16/17/17/16/17/16

Ouch, I was off two weeks and come back Monday and Tuesday to these workouts, you're killing me! Anyways, didn't keep count these two last days, but worked my butt off non stop. After the workout hit the punching bag for 2 5 minute rounds with 1 minute rest. I was done...

great metal tabata mix man!
goin to kill myself with it as my first WOD...shouldnt be too bad been doin tabata's for years but my pull ups are gonna be poison.

5K (25:55 - Barbara taking a toll) warm up run

Had to modify to hotel ... no where to do pull ups or lat pull downs so did 8 intervals of push ups, 12 intervals of sit ups and 12 intervals of squats (last 5 intervals I widened my stance to work inner thighs).

Push Ups: 17/15/11/9/7/9/5/6 (79 Total)
Sit Ups: 15/16/15/14/15/13/13/12/14/13/13/14 (167 Total)
Squats: 16/15/15/15/14/15/14/15/14/15/14/15 (177 Total)

Total reps = 423

Great workout ... until next time :-) Go Mavs!!

bw: 180
as rx'd: 43, 85, 91, 136 = 355

395=46 pulls, 106 pushes, 96 sits unanchored, 147 squats vs
414=44 pulls, 111 pushes, 104 sits anchored, 155 squats on 1/25/06 vs
373=38 pulls, 103 pushes, 90 sits unanchored, 142 squats on 12/5/05.
but, all done in 20 sec intervals w/ 20 sec rest (only way to program watch). 10 min elliptical warm up 14/14. hr max 157, hr avg 127.

I promised Messano I'd do this one, so here it goes:

"Tabata Something Else (with something else)"

box jumps= 7,7,7,7,6,6,7,8 = 55
pushups= 10,10,10,10,10,8,8,8 = 74
situps= 9,9,8,6,8,8,7,8 = 63
squats= 11,12,14,15,13,10,11,13 = 99

total = 291

not too bad for a pussy

Mike Donnelly

pulls 70
pushes 105
sits 85
squats 115
total 375

Kippers 13,8,8,8,8,6,8,6= 65
Push Ups on Hex DB Handles 20,15,15,10,10,10,10,10= 100
Sit Ups ab mat unanchored 15,11,10,10,10,10,10,10= 86
Squats 18,15,13,14,14,16,15,19= 124

T=375

did this in the rain in a park and almost met the freaky clown!, lost count of all reps, but had someone timming me and pushing/cheering, which i think makes a lot of improvement to when i torture myself with this in my garage

pullups: 66
pushups: 76
situps: 80
squats: 120
total: 342

Pull ups:16/12/9/7/5/4/5/4 - total 62
Push ups: 19/19/15/6/4/4/4/6 - total 77
Sit ups: 11/10/11/10/11/11/11/10 - total 85
Squats: 19/17/16/16/16/15/15/18 - total 132

Grand total: 356

First time with Tabata something else. Can you say "lactic acid" on the push ups

Pullups: 8,7,5,3,2,1,1,0 (dead-hang)
Pushups: 18,15,11,8,8,6,6,6
Situps: 9,8,8,9,9,10,10,11 (unanchored)
Squats: 19,20,20,20,21,19,20,21

Score: 33 (0+6+8+19)
Total: 339

Bw 203
44yr
50 min. hill run

Pullups: 10,10,10,10,10,5,5,4
Pushups: 10,10,10,8,8,6,6,5
Situps: 15,11,10,10,7,7,7,7
Squats: 18,17,17,15,15,15,15,18

Total: 333

Kipping pullups, sloppy form on pretty much everthing. But I did it, and it felt great to be done!

age: 34 btw: 191# ht:5'8.5

Pullups: 7/3/2/1/2/1/1/1 = 18
Pushups: 25/22/18/11/8/8/10/12 = 104
Situps (anchored): 12/5/5/6/9/8/7/9 = 61
squats: 16/17/19/18/17/17/19/19 = 142

Total: 325

pullup-12,10,9,6,6,5,4,6
pushup-28,20,14,11,10,8,8,8
situp-20,17,16,15,14,15,14,14
squat-19,19,17,15,12,13,14,13

total-412
after yesterday, ouch
thanks again for the tunes John, my performance was nowhere near as triumphant as Beethoven's 9th

BW 175

Left hand is still pretty torn up and my shoulders have been feeling a little neglected so subbed 40lb dumbbell press for pullups.

40# press: 55
Pushups: 88
Situps: 85
Squats: 126

I DEFINITELY need to work on my situps and pushups...

Overall I really liked this one. I finished 20+ min ago and Im sitting here arms shaking . . . really makes it hard to type =-)

Pull-ups 17,12,10,8,7,6,7,5=72
Push-ups 18,16,11,7,8,6,7,8=81
Sit-ups 13,12,11,9,9,7,7,8=76
Squats 20,19,20,19,19,19,20,22=158

Used the MP3 with old school rap and chimes for intervals (posted near top), thanks to whomever posted it!

As Rx'd:
total: 452
pull-ups 51(dead hang)
push-ups 109
sit-ups 138
squats 154

I did it in a large group. I was hurting before it started and my performance was poor.

Coop BW=171 Age 37, 5'10
Pull 9,7,7,5,5,5,5,6
Push 20,15,10,8,6,6,7,8
Sit 15,13,15,11,12,12,11, forgot 1 set
Squat 20,22,20,20,17,16,15,18
Total 366- 1 set

Don BW=183 Age 27, 6'4
Pull 11,8,6,6,5,6,5,7
Push 20,15,10,6,5,7,7,5
Sit 14,13,13,9,10,11,11, forgot 1 set
Squat 20,18,16,15,16,15,14,14
Total 338- 1 set

Well by what I am convinced was divine intervention the batteries in my mp3 player gave out during my jog to the playground where I was going to do my tabata intervals....if this hadn't have happened I'm sure I'd be dead under the monkey bars right now.
Instead I did "Barbara" as Rx'd for the pack on Brand X except I did jumping pullups to failure.

2:52 8 jumping pullups
2:58 9 jumping pullups
2:30 10 jumping pullups
then the pain began
5:54 6 jumping pullups
6:03 9 jumping pullups

definately not ready for "TSE".