Tabata Something Else.... Does eating corn chips and watching the Chili Peppers count as something else?

here comes pukie!!!!!!!!

32...Thats the number of times I had to read this before it made sense.

16 minutes of pain and agony followed by 20 minutes of thoughts of committing myself because I just tried to kill myself. I love crossfit

One of my favorites

this position is very similar to the posture taken when doing Iaido.

Question on how to approach the pullup part of this - I might be able to do 20 seconds of pull-ups on the first interval but would rapidly blow up after that. Therefore I've tended to pace these doing 8 to 10 per interval in probably about 10 to 12 seconds, then dropping off. Even with that extra rest, the last 2 or 3 intervals are ugly. If those are the maximum sort of number of pullups you can do in that time period, should you aim to do them more slowly (so you're doing the same number in nearer the 20 seconds), or try to just hang when you can't do more? Or is it ok to do it the lazy way I have?

lookin' good coach B! :-)

im scared....first proper CF of the summer...wheres the bucket

#7 If you can't do too many pull ups, it might make sense to either do body rows, or some sort of assisted pull up, such as; band assisted pull ups, jumping pull ups, gravitron pull ups,or as I said before, body rows, which work really well as a substitution.

Could someone post the music with the dings? Rap, rock, whatever. Something motivating.

I think I understand but even if I don't as long as I'm sweating, gasping for air, and freaking out the people around I figure I'm good.

Age 35 BW 203

I goofed. I did them as pullups>pushups>situps>squats instead of 8 intervals of pullups, 8 intervals of etc. My bad.

Pullups
17/14/11/10/10/8/8/8

Pushups
26/24/21/21/20/20/21/25

Situps
17/14/13/12/12/14/14/15

Squats
17/17/18/19/19/19/20/20

Anyone have good suggestions how people who're relying on a analog wristwatch can tackle the timing bit of this WOD?

Could anyone offer some advice on timing. How are people recording 'dings'? I was about to use my voice recorder tonight and just shout out every 20 sec.s to switch. Music would be so much better. Thanks in advance.
- the ludite

#14 and anyone else concerned about timing:
1. go to walmart or your favorite dept type store and get a cheap big face clock that hangs on the wall.
2. set any kind of timer ie watch or kitchen for 20 secs. while you are resetting it count to 10. you will be close enough.
3. have a partner count seconds for you.
#7
either kip your pullups or do jumping pullups, you should be able to last 20 seconds doing that.

Josh Brehm, George - thanks for the responses. I'll try doing them a bit slower, and then doing some jumpers to the end of the 20 seconds.

Or set your timer to go off every 10 seconds. Two dings on, one ding off.

Coach B is the Bomb, anyone thinking about his cert should just do it, you'll never get better instruction.

looking good with the split jerk, mandy!

CFSD represent!

#14 and #15
I use a partner, He times me while I do the workout and than after I recover he does the workout. but unfortunately I maybe alone tommorrow so I could use the advice also.

as rx'd
pullups=45
pushups=102
situps=87
squats=134
total=368

For those looking for an easier way to track the intervals, I've posted a few 16-minute soundtracks for your listening pleasure. Each has music and chimes at the appropriate intervals. Each file is approximately 15MB.

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

And for the purists or sound editors, who just want the chimes:

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

Enjoy!

http://www.crossfit.com/discus/messages/3499/16787.html
Theres a link to the chimes

Oh no! I really want to do this one again. But I'm on 50% backoff week. Hmmm, what do I do?

when you do the squats are they air squats or weighted squats?

C#24

My advice: GO TO BED!!!

YES! I made up "Fight Gone Bad" today at lunch, and going to do this one tonight. Oh MY!

Subbed body rows for pullups. Everything else as rx'ed, did frog situps.

Body rows: 8/7/8/7/7/6/7/7 (57)
Pushups: 10/11/9/8/6/7/8/8 (67)
Situps: 8/7/7/7/7/7/7/8 (58)
Squats: 14/13/12/11/9/11/9/12 (91)
Total: 273

But I thought the score was the least number of reps per exercise, so I'm a 6/6/7/9 or 28 or something.

Thanks George #16, I'll admit I skipped this WOD last time because I didn't have a timer and I couldn't get the CD to burn. This time I went to the all-night Walgreens and spent 5 bucks on a pocket calculator that had a clock with a second hand. I tried to use the calculator to add up my score afterwards, but my arms and hands were shaking too hard. Then when I was driving home I was trying to figure out why shifting seemed so much easier until I realized it was because I couldn't quite feel my legs. Great workout.

Surprised that situps were a weak link; I always thought core was my strongest area. Hmmm.

Here is a nice tmer:

http://www.speedbagforum.com/timer.html

Too early to do that much counting....will try it after coffee....

BW = 180 lbs
Totals:
Pullups: 13/13/9/7/7/8/7/6 (70)
Pushups: 26/25/20/15/14/11/11/11 (133)
Situps: 15/15/15/14/14/14/13/13 (113)
Squats: 16/16/16/16/16/16/16/16 (128)

if you go back to the last time this one was done 060620 there are a few recorded timers with or without music

445 reps total as rx'd (77/110/106/152)

376 total (70/72(feet up)/90/144)

as rx'd

326

Theresa

Jumping Pull Ups: 14,10,10,11,9,7,9,10=85
Push Ups: 12,18,13,11,11,9,10,1094
Sit Ups: 8,10,10,10,10,10,9,10=77
Squats: 14,14,14,14,14,13,14,14=111

Total = 367

Mark as rx'd

Pull ups: 14,12,10,9,9,6,6,7=73
Push ups: 20,15,11,10,11,10,10,9=97
Sit Ups: 11,13,12,12,12,11,11,11=93
Squats: 16,15,16,15,16,16,16,16=126

Total = 389

Thanks for posting the chimes. They helped a ton!

Timing was a bit off, but still 4 minutes per exercise.

65 Pullups w/strap
70 Pushups
110 Situps
80 Squats (knees have been really hurting)

325 Total

Camp Taji, Iraq

329 as Rxd

359 as rx'd

Only 6 reps better than last time. Had hoped for more improvement.

32 yom, 5'7" 152#

First TSE (and boy does it show!):
Pullups 10, 9, 6, 5, 5, 5, 5, 3 = 48
Pushups 14, 9, 8, 7, 6, 5, 5, 5 = 59
Situps 10, 8, 7, 7, 7, 7, 7, 6 = 59
Squats 16, 13, 12, 12 ,12, 12, 15, 16 = 108
Total reps = 274
Tabata score = 30

Ya gotta start somewhere!

Thanks to John Elstad for the metal mix with the dings, very instrumental (get it? instrumental?) in meting out my misery...

Here it is again
http://john.720.com/misc/upload/TSE_Metal.zip

ok, i'm confused...how does this work? is it 20 seconds of pullups, 20 seconds of pushups, 20 seconds of situps, 20 seconds of squats then 10 seconds of rest. And I do that for 8 total rounds?

Thanks!

Megan,
A Tabata is 8 repeats of 20 seconds on/ 10 seconds rest of a single exercise, denoted 8x 20/10. So the WOD is 4 Tabatas in succession. An 8 x 20/10 of pull-ups, then an 8 x 20/10 of pushups etc...

#41
20s pullups/10s rest = 1 round; do 8 rounds then
20s pushups/10s rest... situps.... squats

Substituted assisted ring pull-ups. Pull-ups and Push-ups both well into failure. I wonder if it's better met/con-wise to pace the interval so as to stay out of failure since failure just means you strain to do cr_ppy reps to run the clock out.

CFWU(3 x 12)

Pull-ups 59
Push-ups 75
Sit-ups 58
Squats 105

Used that tabata rap music thing - thanks for putting that together!

Ring Pullups: 10/7/6/6/6/6/7/5
- after first round these were jumping ring pullups
Pushups: 16/12/5/3/4/3/4/3
Situps: 9/9/8/9/9/9/9/9
Squats: 15/14/13/15/15/13/14/14

Age: 23 bwt: 170 score: 287

CFWU
Pull-ups:22/13/7(2 jumping)/4j/3j/3j/3j/3j (40+18j)
Push-ups:20/18/15/12/7/7/6/5 (90)
Sit-ups:18/15/12/10/10/10/10/8 (93)
Squats:18/17/17/15/14/15/13/12 (121)

Total: 244 (262 w/ jumpers)

On jumping pull-ups I did slow negatives to keep the concentration on my back instead of my legs.

#28 Treelizard

You are thinking of Tabata This. For Tabata Something Else today, count all reps for grand total.

#41 Megan, #42 RobertP

Read WOD again. Do 20 sec of pull-ups, rest 10 sec, repeat pull-ups 20 sec on, 10 sec rest, 7 more times. You are then done with pull-ups. Then start pushups: 20 sec pushups, 10 sec rest, repeat pushups 7 more times. Repeat pattern for sit-ups and squats.

Hey OPT,

Thanks for posting your outstanding performances, they are a real eye-opener for what's possible. I will be happy to achieve 75% of those numbers:-)

what kind of stuff are ya'll doing for the rest of your workout? i can only assume that you do more than the 16 minutes rx'd for this (albeit 16 minutes of hell). at any rate, im looking forward to it.

back at ft. campbell. . .
pullups: 6/6/6/6/6/6/6/5
pushups: 10/10/8/5/8/7/6/8
situps: 14/15/15/15/15/15/13/12
squats: 11/14/16/15/15/15/15/16
total: 340

BWT=275; 42 yoa

Smith Machine pullups, unanchored situps, pull ups and squats as rx'd

253 total reps

Gravity sucks.

pull-ups 12/8/4/4/4/3/3/4
push-ups17/17/9/7/8/8/10/7
sit-ups 12/12/13/12/12/11/12/13
squats 17/17/15/14/14/14/14/17
344

I use a Gymboss timer, $20 on-line. Works great!

Much better than 'one aligator, two alligator......."

#49 justin-

mostly light stretching. If you have the time or the energy to do more, go for it.
At 45, "only" doing crossfit is helping me to return to the shape of my twenties...of course with the added injuries, aches and pains that come with years.

Age: 25 BW: 205
Some assist on pullups (rubber band) otherwise as Rx'd
336
I love reading the comments because regardless what shape I am in, most of you make me feel out of shape

Doing this this afternoon. Air squats or weighted please?

I'm new to crossfit and the WOD's, but could someone explain it here or email me and explain how to do this workout? I'm really confused about it!

Steve, read above - it's been covered pretty well already. If that gives you no joy, check the FAQ:

http://www.crossfit.com/cf-info/faq.html

Ben R - Air squats mate. Unless a load is specified squats mean air squats.

Cheers, kempie

421 as Rx'd. Almost blew.

#29's timer is the best for us. Thanks.

low scores:
pull-ups: 6
push-ups: 8
sit-ups: 10
squats:10

low scores:

pull-ups 7
push-ups 10
situps 18
squats 19

432

+ 10lb weight vest

No pullup bar so I sub'd dips at the end. I rested in some stretch or yoga type posture between intervals so I connected with cosmos as side benefit.

push= 10/10/10/10/10/10/10/10, last three were sissy from knees
sit= 10/10/10/10/10/10/10/10, last three were crunch aka sissy situps
squat= 10/10/10/10/10/10/10/10, last four were walking
dip= 8/8/8, done wit that

followed this with a 1.5 jog with puppies.

Total time 50min

Thanks kempie, didn't realize that was there!

well, this is the 3rd C-fit workout for me... I was introduced to it last Friday and as a Strength and Conditioning Coach, I LOVE IT! It is such an awesome break from the norm! And since I would rather do Olympic Lifting anyday of the week, this is perfect!

Modified the Pull-Ups- 75
Knee Push Ups- 93
Sit-ups- 142
Squats- 169
----------------
total 479

is that good for a girl with modified push and pull ups?

total=498

Pullups 45
Pushups 71
Situps 85
Squats 121

Total = 322

Age: 41
Wt: 159 (4lbs lighter than last time)
3xCFWU (minus pullups)

last time (1-25-06)/(6-20-06)/this time

kipping pullups: 54/60/60
pushups: 108/105/119
situps: 116/136/130
squats: 131/177/161
TOTAL: 409/478/470

damn. don't know what happened to my squats..

here's another idea for those concerned about timers. the typical watch with a count down timer (i use a timex ironman model) had a beep that lasts for 10 seconds. so i set my timer for 30 seconds repeating. that way after the first 30 seconds, the timer beeps for 10 seconds with 20 seconds off. you just work when the time is quiet and rest when the timer is beeping.

ScottH 47: Thanks! That raises my score by about 245 points. :) lol

#68 miked

I use the same method. Get some crazy/annoyed looks from people re: the incessant beeping. Sucks for them I guess.

Didn't think to bring a pen/paper to the gym to record my reps. I think I'd have been shaking too much to write anything down anyway. This workout really smoked me this morning. But really, what WOD doesn't?

bw: 185

pull 17,10,(jumping from here on)7,6,6,5,6,6
push 18,14,8,8,7,8,6,7
sit 14,10,8,7,7,6,6,5
squat 14,11,13,12,11,11,11,14

total 302

As RX'D 350.. Can't find my last number again.. I just can't seem to really do this one that well:(

pullups - 5,5,5,5,5,5,5,5
pushups - 10,10,10,10,10,10,10,10
situps - 8,5,5,5,5,5,5,8
squats - 20,20,20,20,20,20,20,20
total 40,80, 46, 161 = 327
Haven't done this since january, my scores down a little but not as much as I thought it would have been.

pull ups:
1, 0, 0, 0, 0, 2, 0, 0 (jumping)

push ups
12, 14, 9, 8, 6, 6, 5, 5

situps
8, 6, 7, 7, 7, 6, 6, 5

squats
11, 10, 9, 9, 9, 9, 9, 9

"Tabata Everything"

Pulls - 9 6 6 5 4 4 4 5
Pushs - 20 17 12 12 8 7 7 7
Sits - 13 10 10 7 7 7 7 7
Squats - 20 16 15 13 16 15 11 15
Totals 43,90,68,121 = 322

Thanks!

Tim: 10/6/6/5/5/6/9/6, 15/12/9/8/8/7/7/6, 20/12/16/18/18/16/15/17, 15/18/16/15/16/15/16/18

Catherine: 8/8/8/8/8/6/6/9, 11/13/12/11/7/5/9/10, 10/17/18/19/15/21/19/20, 10/11/11/14/12/12/12/12

Tim score: 386 (abmat situps, did not attempt GHD)
Catherine score: 372 (jumping pullups and crunches)

The pullups were really rough on me, as I subluxated my shoulder (twice!) on Sunday. I kipped an awful lot more than I usually would.

First time TSE
Pull ups 10/8/8/8/8/8/6/6=62
Push ups 12/13/12/12/13/12/13/15=102
Sit ups 12//13/12/12/11/11/11/12=94
Squats 8x13=104
Total=362 HR at the end=138
BW=183
Age=40

First tabata workout:

Pull up
11-11-10-9-9-8-6-10=74

Push up
13-5-5-6-5-4-4-4=46

Sit up
7-4-4-4-4-2-2-2=29

Squat
16-14-15-12-13-11-10-11=92

Total=241

Note to self: Taking a week off is not a good idea....Sit ups and Push ups need help

nice an early 7am workout gonna have to get used to that
bwt 240 age 31
pullups 47 (jumping after third set/went up though)
pushups 113 (down)
situps 67
squats 117
total 344
last time was at 364 but did bicycle crunches which probably skewed it. The first time i did this in january i got 324 with the same exercise format.

Tabata Something Else
pullups 5x6, 3x4 -> next goal 7s
pushups 8x6 -> next goal 7s
tailbone bruised subbed k2e 8x3 -> next goal 4s
squats 7x6, 12 -> next goal 8s
total=168

Pull Ups 4/4/3/2/4/3/3/3 26
Push Ups 9/9/7/6/6/5/6/7 55
Sit Ups 7/7/8/8/9/9/9/9 66
Squats 16/15/15/15/16/17/16/17 127
Total:274
(full situps, not crunches)

who has a recommendation for a good stopwatch that would allow tabata times to be pre-set, in other words to beep at me?

Row + 3xCFWU

I kept track of my low score:
Jumping Pull-ups: 8
Push-ups on knees: 7
Sit-ups: 11
Squats: 12

First ever WOD as prescribed. Did yesterdays 50x95 lbs OH in 14 minutes flat...burning forearms. Man, these pushing moves really have helped my job performance....thanx Coach

Pullups - 8,8,8,8,8,5,6,6 - 57
Pushups - 12,12,12,12,12,11,10,10 - 91
Situps - 10,10,10,8,8,8,8,8 - 70
Squats - 18,18,15,15,15,14,15,15 - 115

Total: 333

#83, Dr. Eric - I have a Timex with an interval timer. It was about $60.

This was a nice mellow one for my 46th b-day.

as rx'd pullups kipped 17/15/10/8/9/8/6/8=81
pushups 29/29/18/14/14/13/13/14=144
situps anchored abmat 13/13/13/13/12/11/10/10=95
squats 18/17/15/15/13/14/15/17 =124
Total: 454 15 short of my pr

509 as rx'd (89,119,108,193)

BTW: 191lbs
Age: 25

Pull-ups: no assist -10, 8, 5
60lbs assisted - 6, 6
75lbs assisted - 6, 7, 5
total: 53
Push-ups: 22, 15, 11, 10, 9, 8, 8, 7
Total: 90
Sit-ups (not holding feet): 10, 9, 9, 9, 9, 9, 10, 9
Total: 74
Squat (full, no weights): 19, 15, 14, 15, 15, 15, 15, 15
Total: 123

Grand Total: 340

Pulls (assisted after first set) 9,9,8,7,7,6,6,6= 58
Press ups 12,7,6,4,5,5,3,3 = 45
Sit ups 9,9,8,8,8,7,7,7= 63
Squats 12,11,13,11,11,10,10,12 = 90

Total = 256

DrEric: the Gymboss timer is $20, it is great for Tabata intervals. I like mine, but you must read the instructions if you want to program it right.

http://www.gymboss.com/

(cheaper than most stopwatches, too)

nO upper body for me today. Will tackle this tomorrow. Going to goof around with the above music links and iTunes.

"Michael" 28:27 Pretty much the same as last time.

Looking forward to Justin's numbers and what, if anything, he decided to do after the WOD!!

D.

Right on, Jimmiepop! (#12)

PU's: 16/12/10/8/8/8/8/5=75
PsU's: 27/22/20/15/15/14/16/12=141
Sits: 12/12/13/10/11/10/11/12=91
Sqt's: 19/20/20/21/22/22/22/24=170

477

27 yo, 170 pounds

Pullups (strict, non-jumping): 9/6/3/3/3/3/3/3 (33)
Pushups: 12/12/8/7/6/6/5/5 (61)
Situps: 6/5/6/5/4/5/5/6 (42)
Squats: 18/17/17/16/16/15/15/16
Total: 266

Humbled. My pushups and situps are a disgrace. At least I did more strict pullups than I was able to do jumping last time I tried this. So progress for that.

Urbana Garage person (the ladies will go later)

Pulls 12/10/8/7/7/8/5/6=63
Push 20/17/17/15/15/13/10/12=119
Sit 10/9/8/8/8/8/8/8=67
Squat 13/14/13/14/15/15/14/15=113

362 total

300

Pullups: 6/5/4/4/4/4/4/3
Push ups: 20/14/15/14/12/12/14/14
Sit ups: 12/14/14/14/14/13/13/13
Squats: 19/17/17/17/17/16/18/18

Total: 395

44
190
CFWU X 1
53
91
61
166
Total: 371

Since I did this last night and my training partner cancelled our FMA training session this morning :( I went back and did a modified Fight Gone Bad. Results posted on Saturday.

total - 282

sub 16kg kbell sdhp for pull ups, everything else as rx'd

I wanted to do it as close to RX'ed as possible. For pullups the first two sets with minimal jumping, sets 3-8 jumping, concentrating on negative. Pushups got progressively ugly, so also concentrated on negatives.
PlU: 6,3,3,5,3,5,4,5=34
PsU: 6,5,4,4,3,3,4,3=32
StU: 12,8,7,9,8,7,7,8=66
Sq: 14,17,16,14,14,13,15,15=118
Total: 250

45yo, 161 lbs

As Rx'd: 226 Reps.

Situps - 90
Pullups - 45
Pushups - 80
Squats - 127
total - 342

Age 32
BW 83kg

Pull - 67
Push - 115
Sit - 91
Squ - 137

TOTAL = 410

(Last time: 371)

25 yo, 184bw
399 reps
pull ups
12/8/5/3/9#/8#/8#/5#
# - indicates 120lb pulldown, otherwise, pull up
push ups
26/15/14*/9*/8*/10*/7*/7*
*- indicates knees down
sit ups
10/10/16/16/16/16/11/14
squats
18/18/19/17/15/15/18/16

thanks to John for the rap mix timer. Made this WOD possible

as RX'd:

pullups:71
pushups:168
situps:126
squats:147

total:512

"Tabata Something Else" (previous was 1/25/2006)
Pull-ups (kipping): 51 (62 from previous)
Push-ups: 72 (88 from previous)
Sit-ups (anchored, hands behind head): 63 (83 from previous)
Squats: 101 (121 from previous)
TOTAL= 287
1/25/2006 354
10/23/2005= 335
9/3/2005= 309

Similar to FGB yesterday, today's score indicates a 20% loss in fitness/strength since the appendicitis. Today is 1 week into restarting the WODs; I was out of commission for 3+ weeks before that. Amazing how much an illness can set you back!

pullups 73 (last 15 or so were jumping)
pushups 83 (very disappointing)
situps 73
squats 109
total 338
This was my first tabata workout, kind of disappointed in my totals. Get some, room to improve...

round PULLUPS DIPS BK EXT. SQUATS
1 15 21 20 16
2 10 12 20 20
3 13 7 14 19
4 12 3 12 21
5 10 1 10 16
6 10 4 9 17
7 9 5 10 16
8 16 4 15 18

405 total.
41 yo
204 lbs.
Male

tabata something else
jumping pullup
8/8/7/7/6/6/4/5 = 51
pushup
16/16/13/11/10/9/9/8 = 92
situp
11/10/10/10/10/9/9/9 = 88
squat
12/13/14/14/14/14/14/15 = 110

total reps:341

Pullups-79
Pushups-113
Situps-110
Squats-187

Total-489 (513 last time, pushups were weaker this time)

pullups 74 (half were jumping)
pushups 111
situps 113
squats 126

total 424

12-10-8-6-5-5-5-7 (58)
18-18-15-13-14-10-11-12 (111)
18-18-16-16-16-15-14-20 (133)
22-23-20-18-16-17-16-20 (152)
Total: 454

I did the low end of Dr. Tabata's range...6 reps each.
Pull-ups(band assisted) - 67
Push-ups - 79
Sit-ups - 59
Squats - 100
Total - 305

Interestingly...final HR - 224 BPM
Age-adjusted predicted max HR - 183

Oh...pukie came for a full fledged visit about 5 minutes after I was done!
I was reduced to a quivering mass for about 20 minutes! Thanks Dr. T!!

bodyrows 13/11/8/8/5/5/7/7
pushups 16/14/10/10/5/6/6/7
situps 10/10/10/10/8/8/9/9
squats 14/15/15/15/15/15/15/15

tabata score=32
total=321

Paul

Ben: pullups(16/14/9/7/7/7/7/7)=74
pushups(25/18/14/11/10/8/10/8)=104
situps(13/12/13/12/12/12/12/12)=98
squats(17/15/12/11/11/11/11/12)=100
Total: 376

My first TSE. This is pure joy and pain!
as no pullup bar around, subbed with 4 sets of push press with 30kg.

push press: 9/7/6/6
pushups:24/19/16/15/16/13/11/10
situps: 15/14/14/13/13/13/12/12
squats: 15/16/16/14/12/12/14/14

#27, 105 M-Force, well I should have taken your advice and gone to bed. But I didn't. And paid for it.
Going all out first thing after a rest week is NOT something I wanna do again. I seriously considered going to the hospital afterwards. Not ok.

As rx'd

408 total

Age 35
BW 68kg

*************************************************

As rx'd; 303.

*************************************************

Tabita something: pullups: 65; pushups:83; situps:100; squats:140 Total:388. This represents a slight decrease from June's score of 407 (77-86-101-140). I probably should have paced myself better with the pushups, I had 44 in the first 4 sets then blew up and only did another 21; bad transition from pushups to situps cost me 6 seconds and who knows how many dozens of situps. "Aw, Charlie, I couda been a contenda!" BW:175, YOA:57. Thanks, Coach!

aggregate score 7.5

Done back to back with yesterday's WOD, hence the weak score.

Ok, a little better than last time and a little worse. Overall was 20 less, but then again i did unassisted sit-ups as opposed to the roman chair variety.

Push= 18/12/9/7/8/7/8/6
Pull= 25/21/15/10/11/8/7/7
Sit= 11/11/11/9/9/8/8/7
Squats= 19/18/16/14/16/15/15/16

Total: 385

Even with tweaked knees from dumping a squat bar last week, this felt great!

pull= 65
push= 95
sit= 97
squat= 140
total= 397
another great wod. thanks coach.

Budha #30 that workout timer is the heat! thanks for posting.

462
kipping pull ups,push ups chest down to a baseball,anchored sit ups-shoulder blades touching,squats to dynamax ball
93,141,91,137

Pull 9/8/7/7/7/7/7/7=59 (v.39,assist)
Push 15/11/12/11/11/11/11/11=93 (v.68)
Sit 11/10/9/8/8/8/8/8=70 (v.59)
Squ. 17/17/16/17/16/17/16/16=132 (v.118)

Total 354 (v. 294 last time)
Low 42 (v.29)

Pullups 14,12,9,9,8,7,7,6 = 72
Pushups 24,19,16,14,12,13,11,10 = 119
Situps 16,15,14,14,13,13,12,13 = 110
Squats 15,16,17,17,16,16,15,15 = 127

Total = 428

26yo 200lbs

light walk warm-up

pull: 12/6/5/4/4/4/5/4=44
push: 21/13/10/10/8/7/7/6=82
sits: 15/15/14/14/14/13/12/12=109
sq: 15/13/11/11/12/10/11/11=94

total: 329

next time try to break 350 to 400

44
147
101
90
total=382
48 yrs old 212lbs

Hey Tami, where's your score?

total: 365

Well got a major intestinal bug Sunday night which took me out of Monday's workout, though I did get a couple practice pulls and pushes in...

Today I did 4 intervals of each exercise with rest between exercises. Felt like I had a Mack Truck sitting on top of me the whole time. Didn't even keep track of quanitities but did knee pushups at one point to keep it going...

I probably won't be 100% for a week...oh well.

Pull Ups: 13/10/6/6/5/6/5/5-56
Push Ups: 23/15/13/10/20/20/13/10-124
Sit Ups: 10/11/11/11/9/8/9/7-76
Squats: 15/13/13/14/9/10/10/10-170
Total: 426

Had to go on a smoke scare call at the end of round 4 during push ups, gave me about a 20 minute rest hence the increase in push ups at round 5

Pull Up 10/10/10/8/5/6/6/4 t=59
Push Up 15/15/15/15/10/10/10/10 t=100
Sit up 15/15/10/10/10/10/10/10 t=90
Squat 10/10/15/10/10/10/15/15 t=95

Total Score =344

big pipe:
pullups: 7/7/6/5/3/4/5/4: 36
pushups: 12/13/13/14/10/7/5/5: 79
situps: 14/10/10/9/9/9/10/9: 80
squat: 18/20/20/18/16/15/14/18: 139
total: 334

pull - 9/6/5/6/4/5/5/5 = 45 (30 negatives)
push - 15/12/7/4/5/3/4/4 = 54
sit - 10/9/8/8/7/8/7/6 = 63
squat - 11/13/13/13/12/12/11/14 = 99

lil pipe-i had some timing troubles and i think my rests were about 15 seconds for the most part (gotta work on the functionality of this one)

53/153/128/186 = 520

age 40 with 1 month 2 days to 41
bw 235

Pull-ups 13,13,10,8,5,5,5,6

Push-ups 23,21,18,11,11,9,8,8

Sit-ups 10,10,10,10,10,10,9,9

Squats 20,18,15,15,15,14,15,15,16

as rx'ed:

pullups: 8/7/7/5/4/5/3/3: 42
pushups: 15/13/11/8/7/7/7/6:74
situps: 10/10/12/12/11/10/9/9: 83
squats: 13/14/13/13/15/13/13/16: 110
total: 309

Pullups 55
Pushups 80
Situps 66
Squats 102

Total 303

last time 318 total.Pullups same total,pushups dropped 10,others dropped a couple each.

28 y/o 170 lb 5’10” approx 12% bf
Warm up: L sit, 5 pull ups, 10 push ups, 10 squats

Pull Ups: 6,5,3,4,3,3,3,2 = 29
Push Ups: 12,12,7,10,5,6,5,4= 61
Sit Ups (on Ab-Mat): 5,6,6,6,5,5,5,5 = 43
Squats (A2A): 8,9,9,7,8,7,7,8 = 63
Total=196
Previously on 060620 total was 225, but done without Ab-Mat and partial ROM squats to box instead of full depth.

437 as Rx'd

Age: 47
BW : 165
14/12/9/8/6/6/5/5 = 65
20/16/15/12/11/10/11/11 = 106
11/12/11/10/11/10/10/9 = 84
20/18/17/18/20/20/19/22 = 154
Total = 409 Less than last time. Pull ups killed me.

Added wrong total score on squats should be 94 not 170
Total overall: 350

Age 36, bodyweight 175lbs.

pull-ups: 19/16/13/12/10/10/9/8 = 97
push-ups: 24/14/15/12/13/13/10/13 = 114
sit-ups: 16/16/15/12/12/12/13/12 = 108
squats: 16/12/12/12/11/12/13/15 = 93

Total: 412. w00t!

ok, sorry i didn't post this earlier, but i just made it last night and had to field test it. it's an mp3 with a knock to mark the minute, a chime to mark the beginning of the 10 sec rest, and a "yahoo!" to mark the end of the eighth round of work:

http://www.dammit.com/mp3/tabata_something_else.zip

it begins with 20 seconds of silence. there's a chime for the 10 second warning, and then the rounds begin. it's laid over some good hard rock: mastodon, motorhead, early man, the clash. it worked great for me today; hope somebody else will find it useful.

damn, aft, 509! #*&^#*&!!!

Yeah, AFT and lil pipe are inSANE. In a good way of course. These upper 400's scores are awesome, too.

PU - 9,8,7,6,7,6,5,6 = 54
PshU - 12,15,13,13,13,13,12,11 = 102
SU - 10,12,11,11,11,11,11,10 = 87
SQ- 12,13,13,13,12,13,12,10 = 98

Total 341

514 as rx'd

Pull ups 16/13/10/8/8/7/8/8=78
Push ups 26/23/15/16/14/11/12/12=129
Sit ups 15/13/12/12/12/1212/13=101
Squats 20/18/18/18/19/19/19/22=153
Total=461
2nd CF work out in 2 wks. Great to be back. Thanks Coach!

467

Woah, methinks I may be a little road weary, my scores have dropped from the last one. I can blame the interesting chin-up bar at the Saskatoon YMCA for part of it but I'm pretty sure the lack of discipline ain't helping.
65/72/72/111
So what's that added up, like 700 or something?
(threetwentyone)

33
73
114
147

Total: 367

55,103,77,105
TOTAL: 340

first time doing tabata.

with mod's:
assisted pull up's (115 lbs) =38
kneeling push ups = 40
feet anchored sit up's = 46
squat = 76
total 200

Pull: 12-5-5-4-4-4-3-4 =41
Push: 15-11-9-9-9-7-7-7 =74
Sit: 11-10-8-7-7-6-6-5 =60
Squat: 11-12-9-9-8-10-10-9 =78

Total Low: 23
Total Total: 253

Pull ups
15/10/9/6/6/6/5/5
Push ups
15/15/15/15/11/10/10/9
Sit ups
20/20/18/16/18/20/17/17
Squats
17/17/17/16/15/15/14/17
Total
436 (17 better)

Pullups: 10-8-4-4-4-4-3-4 = 41
Pushups: 20-15-12-12-7-10-8-9 = 93
Situps: 12-12-12-12-12-11-11-10 = 92
Squats: 13-12-14-11-12-11-13-11 = 97

Wow! That was difficult. The pull-ups need some serious work

Pull - 3-2-1-1-1-10(ju)-10(ju)-10(ju)
Push - 19-18-17-13-12-10-8-7
Sit - 30-30-29-30-31-30-29-32
Squat - 20-20-18-20-19-19-17-17

Tabata Something Else: 340

Pullups.....10 - 8 - 8 - 8 - 6 - 6 - 7 - 5 = 58
Pushups...13 - 13 - 13 - 13 - 13 - 13 - 12 - 13 = 103
Situps......12 - 12 - 10 - 10 - 10 - 10 - 10 - 8 = 82
Squats.....16 - 12 - 13 - 10 - 11 - 11 - 12 - 12 = 97

- 3 reps off last time.

1000m Row

WOD
PU's: 15-12-8-8-8-8-8-7
Push-ups: 27-20-20-20-17-11-13-10
Sit-ups: 13-11-11-9-9-9-9-8
Squats: 20-20-20-20-20-20-18-19
Total= 448

Almost 30 below my last time, and 100 off my PR. Still went w/the CF sit-ups instead of the military style I got my PR with. Think it's time to up my fat intake.

Did a 1/2 Tabata workout last night w/the grappling class. I should of known better.

Get some, Go again!

as rx'd

399

355 total, 38 better than in June.

Urbana Garage Group (Karl went earlier)

Dorie (380)
Jumping Pulls 55
Pushups 74
Sit-ups 91
Squats 160

Molly (341)
Jumping Pulls 62
Knee Push-ups 68
Sit-ups 65
Squats 146

did 80 modified pull ups, push ups, sit ups and squats, walked a mile afterwards

David (313)
Pullups 54
Pushups 73
Situps 85
Squats 101

Jon (374)
Pullups 56
Pushups 79
Situps 99
Squats 140

Ryan (292)
Pullups 50
Pushups 79
Situps 84
Squats 79

Did some ME work this morning then this afternoon did:
3 rounds:
100 M hill sprint
20 ring push ups
30 pull ups
9:58

Keegan did four rounds:
100 M hill sprint
3 Jumping Muscle ups
10 heaving snatch balances (10#)

pullups: 63
pushups: 110
situps: 67
squats: 132

2nd week of crossfit....threw up a little bit in my mouth

The crew all back in the gym at the same time again, how sweet it is! Great work here!

Ryan(408) 74/114/103/117

Smithy(429) 62(11j)/126/103/125

Andy(464) tbar-86/105/small crunches169/107

3 rounds:
Sprint 400 meters
15 handstand pushups
30 squats

rest 2:00 in-between rounds

round 1
2:50

round 2
3:20

round 3
3:05

bw 165#

pullups: 17/16/15/12/10/10/10/12=102
push: 27/28/23/17/16/15/15/15=156
sit: 18/17/16/15/14/14/13/13=120
squat: 22/21/21/20/20/20/20/22=166

total=544

pr by 40 reps

"your mom wants you to do crossfit"

As rx'd

519 total

Treelizard,

I was directed to your post on rest day which was directed to me and my "fanatical obession" to doing the WOD as rx'd and my "vehement opposition" to scaling and reducing weight. WHAT!? Poor choice of words.

I assume Sunday never really got going on the message board.

Ryan

Bridges

Great score. You were more consistent with your pull-ups than I was. Gives me something to work on. Thanks.

Ryan

Pull up 11/5/5/4/4/3/3/2 = 37
Push up 20/14/11/10/8/7/5/7 = 82
Sit up 14/14/13/11/10/10/8/9 = 89
Squat 14/13/11/12/10/11/10/15 = 106

Total = 314

Pull ups: 9/7/5/3/3/3/3/2 (35)
Pushups : 15/13/7/5/5/4/3/3 (55)
Sit ups: 9/10/8/8/8/7/7/6 (63)
Squats: 15/14/14/13/12/12/12/13 (105)

At 58, Miasis Dragon

RTC,
Sorry, I was bored and I was trying to start a fight. :) Actually, someone smart e-mailed me about that and explained what he thought you were trying to say. This actually came up for me in one of my classes--one of my teachers was describing an essay test she gave in an English class that all her students freaked out about. They had only ever done multiple choice; she asked for 2-3 pages per essay. She ended up backpedaling and assigning only 1 page per essay and most people did well, which encouraged them because they had a track record of success. Her next strategy was to assign journal writing as homework, graded on quantity. This got her students used to writing more. Then she upped the essay tests by half a page each test. By the end of the semester they were meeting her original expectations, but it took a heck of a lot of work and wrangling. So I was thinking about that and how it applies to this topic... and putting it in that light, I think if somebody told me they were capable of writing three pages, but didn't feel like it, I would be just as annoyed as you seem to be. I don't know. Nice score.

P.S. There's a great article on scaling in the newest Performance Menu.

CFWU 2x15

jumping pull ups: 47
knee push ups: 66
situps: 85
squats: 82

pullups: 85 (71 jumping)
pushups: 65
situps: 105
squats: 116

Total: 371 (300 w/o jumping pullups)

420 as rx'd. full range of motion

Pull ups

1) 9
2) 7
3) 5
4) 5
5) 5
6) 5
7) 5
8) 5
Total 46

Push ups (with 20lbs in the weight vest)

1) Missed the bell putting on the vest.
2) 15
3) 10
4) 10
5) 8
6) 8
7) 5
8) 5
Total 61

Sit ups.

1) 11
2) 9
3) 8
4) 8
5) 9
6) 8
7) 8
8) 6

Total 67
Squats

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

Total 59

Big drop from last time. The squats I cut back on to save the legs for surfing in the A.M. My pushups went down, but I had an extra 20lbs this time. Even so I figured I could do more than I ended up doing. Chins saw an improvement of 3 with no jumping this time.

Team Emerald Coast

Anabel:
Pull-ups: 52
Push-ups: 88
Sit-ups: 96
Squats: 99
total: (335)

Nando:
Pull-ups: 48
Push-ups: 89
sit-ups: 58
Squats: 100
Total: (295)

Joey:
Pull-ups: 68
Push-ups: 122
Sit-ups: 114
squats: 138
total: (442)

Where is Ryan, Where is Joe Garret???
post em gentlemen!!!!

443

return to tabata something else after a long layoff.
43/68/74/128 = 313
strict pullups
anchored sit ups
155lbs
45 y/o

pull-12,10,8,8,6,7,7,10=68
push-13,13,12,10,12,11,13,13=97
sit-13,11,14,13,13,13,12,14=103
squat-21,22,20,23,22,20,22,22=172

Total=450

I did it.
4-6-10-16.

Kipping Pull Ups
12,10,8,9,7,6,8,8 =68
Push Ups
20,14,13,10,10,10,10,9 =96
Sit Ups unachored on AB Mat
16,15,14,12,9,10,10,10 =96
Squats to Butt Ball
18,14,15,18,17,17,19,20 =138

T=398

Pull-ups 13,14,14,14,14,14,14,14,12,14,13=150
Sit-ups 16,14,12,11,10,10,10,10,10,10,10=123
SQ 20,20,20,20,20,20,20,20,20,20,20=220

Treelizard

That analogy actually actually does fit my thinking. Nice job.

Not that I feel like explaining myself anymore but let me just make it clear that I don't care if people scale or use lesser weight. My expectations of this site and my own fitness are high. I want to interact with people on this site who give 100% just about every workout. That is what drew me to this site.

I know I can do the workouts without posting them and still compare to some of the elites, but it's just not my nature.

I enjoy reading the posts from the person who's times/scores are low but they passed their PR and they're excited. What motivates me the most, however, is when I kill myself in the fitness arena and then read that Bridges scored 25 points higher. I love it!

This sites deserves everyone giving 100%, whatever that may be.

Ryan

Jen Sub:
15# dumbell push press (LH only): 39
15# dumbell Bench press (LH only): 43
GHD situp: 46
Air Squat: 101
Total: 229

Paul Sub 5000M Row: 19:48

305 got to really work on my pullups dropped off after first two rounds.

as Rx'd

Pauli:
pullups 11/7/6/6/6/5/5/5=51
pushups 21/17/11/8/8/7/7/7=86
situps 10/11/11/11/10/11/11/12=87
squats 17/19/19/16/13/12/12/13=121
Total=345

bw 180
age 35

COOP:
pullups 15/8/5/5/3/4/3/3=46
pushups 20/15/12/9/7/5/5/6=79
situps 12/13/10/10/9/10/10/11=85
squats 18/20/19/15/14/15/11/15=128
Total=338

bw 171
age 37

RTC: I'll drink to that!!

WOD Tabata everything
Sub jumping pullups for pullups everything else as Rx'ed

jumpin pullups 98
pushups 79
situps 110
squats 130

total 417

Pullups: 14/10/8/6/5/4/4/4 = 55

Pushups: 23/19/14/11/10/9/9/9 = 104

Situps: 10/11/10/10/10/9/10/11 = 81

Squats: 18/19/19/18/16/16/16/19 = 141

Total: 381

26yearsold
165 pounds

first time at this
pus/6/4/4/6/3/4/3/4 (door pull-ups)
push/30/11/10/5/10/5/6/10
sit-ups/20/15/10/10/8/5/6/5
squats/14/15/10/13/11/15/10/10/

total:300

my question is : i might have missed this answer somewhere else but.. do people pace themselves or just go nuts right out of the gates?
thanks
Drew

Used rings for pullups

Pullups: 8,8,7,6,5,4,4,4 = 46
Pushups: 8,12,12,12,10,11,10,9 = 84
situps: 8,10,9,9,8,8,8,8 = 68
squats: 15,15,15,15,16,15,16,17 = 124

total = 322
Mike Donnelly

Total reps from all 32 sets: 338
...I don't feel well.

pull: 13/10/8/7/7/6/5/6=62
push: 14/12/12/10/10/8/10/10=86
sit: 16/18/17/17/16/15/16/16=131
sq: 21/20/20/20/19/20/19/21=160
tot: 439
well off the PR pace...

49/82/98/95 total 324
was actually light headed and twitchy afterwards. Didn't start feeling better until after lunch

Still recovering: no pullups due to injury.

For time:
100 push ups
100 situps (Ab Mat)
3min of Pistol work
200 squats

25:06

Didn't feel very good tonight. Tomorrow I'll try the Tabata.

8dh 7dh 3dh/4 8 9 8 8 8jmp-18dh/45jmpg 63 pullups
14 14 10 8 6 7 7 8 - 74 pushups
14 11 10 10 11 10 11 10 - 87 situps
11 12 13 11 10 10 11 12 - 90 sqts
tot. 314

After yesterday's workout of the clean & jerk, I still felt like I hadn't punished myself enough, so I did some work on L pullups, and found, lo and behold, I had pretty good form (not to 90 degrees yet,though), and did 3 sets of 15 (alternating with dips), and then a nasty little ab work out I've whipped up using a 10# medicine ball...

So then I saw this workout this morning and groaned...

In hindsight, I should've subbed more jumping pullups on this WOD, because I had very little in the tank with a 12 hour turnaround for the shoulders....

13/9/3/4/3/4/5/5=46 Pull
31/30/15/9/10/13/10/11= 129 Push ups
15/17/17/13/11/11/13/10= 107 sit ups (on decline chair)
18/19/18/16/16/17/16/16= 136 squats
= 418 total

441-I think I did it right this time. I completed each exercise before going to the next one.

RTC how long you been doing Crossfit?

bridges- about 6 months? I put Cross Fit workouts into my daily work outs.

Ryan

Tabata "kick my @#* !What a cool work out and a real body killer,did as rxd with subbing pull ups with lat pulls x 2,total was 320.Thanks coach for making me challenge myself!

Jumping pull-ups-38
remainder as rx'ed:
full push-ups-61
military sit-ups-71
medicine ball squats-124
Total:294 or 256 w/o pull-ups
Thinking I need some upper body strength. I can scull, I can do push-ups, but pull-ups are killer. Any advice?
Turtle (50 yoa, bw 127)

Nice, I've been doing it about 8 months. I feel every month I climb a mountain. It's great. What other type of workout do you do. I only do crossfit and Mike's gym workouts for my olympic lifts. you put up some impressive scores.

Drew #197,
When I do Tabata I am in the "go nuts right out of the gate" camp, others pace themselves. Try both ways. They feel like very different workouts.

Jason 318
Zach 194 --> puked on last rd of squats

bw 160

pullups:8/5/5/4/4/4/5/5 total: 40
pushups:18/15/10/9/10/8/7/5 total: 82
situps:9/9/10/10/9/9/8/10 total: 74
squats:19/21/22/23/22/21/20/22 total: 170

total reps: 366

474 reps last time
overhand grip on pullups, unanchored situps, and made sure squats went all the way down are all possible explinations 4 the decrease, and i did this at 7 in the morning before school. still no excuse for getting over a hundred less than last time.

I do alot of power lifting/heavy lifting, though I have not competed in two years. I also work hard on sprinting workouts. Oly lifts are new to me. I have dabbled with them for years but Cross Fit sometimes exposes me. Keep up the good work. I love seeing some of the insane postings.

Tomorrows workout looks great.

jumping pull-ups
rest as rx'd

340

Another OUCH day. And to make matters worse a migrane sinus headache to boot!

42
145#

pull ups - 75
push ups - 113
sit ups - 81
squats - 152
total - 421

54 y.o. 156 lb 5'10"

pull ups: 12,10,9,7,7,7,7,7
push ups: 11,10,11,8,7,7,5,7
sit ups: 12,12,11,11,11,11,10,11
Squats: 18,18,18,16,16,15,15,16

Predictably, this was a killer. I'm impressed how quickly I just got exhausted and couldn't mount the effort to push harder, even though I wanted to. The squats actually hurt.

Age 29 Bwt 200
As rx'd 411
All pullups from dead hang
Full range of motion on situps, squats, and pushups

pullup-14/13/9/8/8/7/5/6=70
pushup-25/21/10/10/11/10/10/10=107
situp-19/18/17/14/15/13/14/12=122
squat-21/19/17/15/12/13/13/15=125

total-424 a 12 rep improvement funny enough my rounds are exactly the same as last time, but all the improvement came in the pullups. Pushups, are now the weak link (or will be the easiest to improve on)

cfwu except for pull-ups, sit-ups and squats. 169, with -100 pounds on the pull-ups.

BW: 170lb
Age: 31

Pullups - 12/10/7/5/5/3/5/3 (50)
Pushups - 27/21/15/14/8/9/9/7 (110)
Situps - 19/16/12/13/12/10/9/10 (101)
Squats - 22/18/21/17/15/15/18/16 (142)

Total - 403

10 min ellip wu 15/15. wod = 409 = 43 pulls, 121 pushes, 106 sits, 139 squats vs 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). hr max 161, hr avg 127.

325 - cr*p

Knew this was comming

both did crunches instead of sit-ups and assisted pull-ups.
Mae-487
Zac-416

Pullup 7-5-4-5-10-12-12-12 (last 4 jumping)
Pushup 14-4-7-7-7-5-5-4
Situp 8-8-7-8-7-7-7-7
Squat 11-11-10-10-11-11-10-11

Possibly still dead from yesterday's gym climbing.

Total: 264

Pulls: 12-9-6-5-5-4-5-4: 50
Push: 20-16-11-9-8-8-8-8: 88
Sit: 8-9-10-10-9-9-9-8: 72
Squat: 16-17-17-15-15-15-15-16: 126
Total: 336

6 better than my PR, and at 10lbs more bodyweight too. My squats were worse than usual, but I haven't done many of those lately. All told, I'm really liking this Zone business.

Age 50/BW 240#
Pulls - 7 6 6 6 5 6 6 5
Pushs - 19 18 18 17 17 17 16 15
Sits - 11 11 10 10 11 11 11 11
Squats - 8 8 8 8 8 6 8 9 (where did my squats go?)
Total = 333

Thanks COACH.

Chin-ups: 65 (jumping pull-ups for rounds 3 - 8)
Push-ups: 71
Sit-ups: 80
Squats: 134

Total: 350

Kicked my butt...SHEESH!

Pull-ups
16,10,8,6,6,6,6,7=65
Push-ups
27,15,10,10,10,7,7,10=96
Sit-ups
15,13,11,11,11,10,8,11=90
Squats
17,16,13,14,12,13,14,19=118

Total=369

Pull (kip): 10,10,7,3,6,5,5,4=50
Push: 10,10,11,8,7,7,6,6=71
Sit (anchored): 12,7,7,6,7,6,7,6=58
Squat: 15,12,10,9,9,9,9,9=82
Total=261
HR avg 149 max 164
First time with this WOD...very nice! Need a better way to time intervals instead of stopping to look at my watch!

Pullup-17/13/11/8/8/7/9/8 =81
pushup-11/15/12/10/9/8/9/10 =96
situps-14/16/16/15/14/14/14/15=108
squats-18/18/17/19/18/18/18/19=145

Total =430

BW: 200

Rounds: 60 Pullups
76 Pushups
176 Situps
118 Squats
+ ____________
430 Total

Large improvement from last time. I have recently felt like I reached a new level in motivation, perhaps inspired by the article posted by Coach about being in the Optimum Work Zone (or whatever the exact title is). Thanks Coach, and Jason Culbreth for putting me on to CF. And the shirts look good.

did scaled brandX for pups so did 1/2 the rounds

Pull ups 8,8,6,7 (last 3 sets jumping)
Push ups 16,12,9,8
Situps 10,10,9,7
Squats 16,15,15,15

171

In retrospect I possibly should have done the full 8 sets although I'd probably not add much to the above score.

Pull ups suck! must get BF down!

1000m row wu

Pullups: 7/4/7j/6j/6j/6j/7j/6j = 49
Pushups: 10/15/10/7/5/5/3/3 = 58
Situps: 4/12/12/10/8/8/7/6 = 67
Squats: 16/15/12/12/11/12/13/11 = 102
Total = 276

060620 was 238, so this stuff must be working!

Suffered in transitions to pushups and situps due to a crowded gym. Also forgot my ipod with the metal chimes mix, so timing slowed me down a bit.

Pull ups - 60
Push ups - 90
Situps - 80
Squats - 127
Nice idea using the Tabata intervals for bodyweight exercises. I've only used it for strictly cardio exercises before. Awesome workout!

251

tabata: 449

yesterday: 135lb clean and press x50, pull ups, sit ups, back ext's.

N:
Pullup: 13,10,7,6,6,7,7,2 = 58
Pushups(nose to floor, full elbow extension on top): 13,8,7,8,6,7,6,6,9 = 70
Situps(AB MAT): 8,9,10,9,9,9,8 = 62
Squats: 19,20,20,20,20,19,19,19 = 156
Total = 346

J:
Pullups: 20,16,11,9,8,8,7,6 = 85
Pushups(nose to floor, full elbow extension on top):
13,13,10,9,6,6,7,8 = 72
Situps (AB MAT): 13,13,13,13,13,13,13,12 = 103
Squats: 20,20,20,20,20,20,20,19,20 = 159
Total =419

9/19/06

"Tabata Something Else"

Pull-Ups: 95
Push-Ups: 176
Sit-Ups: 139
Squats: 159
Total = 569

pull: 15-11-7-6-5-3-4-3 =54
push: 17-17-15-9-7-7-6-6 =84
sit: 9-10-9-9-8-7-7-8 =67
squat: 19-19-19-19-19-18-19-20 =152

total low: 33
Total Total: 357

(last time: Total Low Score: 31 Total Total: 293)

BW 165
40 YO
Pullups: 15/11/8/5/7/5/6/6= 63
Pushups: 20/17/11/10/10/8/8/8= 92
Situps: 10/10/10/10/10/10/10/10= 80
Squats: 16/16/16/15/15/15/15/17= 125
Total = 360

Turns out that this was the FIRST XFIT WOD I ever did back on June 20th. Here is what I wrote in my journal...
"Didnt do pullups. Should have done HALF of other work. bwt 206.5"

Yesterday I cranked it out (albeit with low numbers) with no complaints and my bwt is at 191!

8/4/5/5/4/3/3/4 (36)
14/11/6/4/4/6/7/6 (58)
8/9/7/6/6/5/7/8 (49)
12/10/10/9/9/8/7/6 (71)
Total = 214

30yrs, 5'9", 220lbs

38 pullups (assisted starting from 52-100lbs)
72 pushups (bothered by shoulder injury)
97 situps (on ball)
108 squats

315

6,6,6,5,5,4,5,4 = 35
20,15,15,9,10,8,8,8 = 101
5 minute break to search for missing son
13,13,12,12,12,13,13,13 = 101
10,10,10,10,10,10,10,10 = 80
total = 309

bw 89,4 kg
pull-ups=11/11/7/1/11/7/6/7=71
push-ups=20/17/13/9/9/10/7/6=91
sit-ups=8/9/8/9/8/9/8/8=67
squat=16/17/17/17/17/14/16/16=130
total=359
something to do again.
Have fun, Johan

Anthony (BW=180)
Notes: as rx'd (situps unanchored, touch floor behind head and at feet each rep)

Chinups - 10-10-10-10-9-8-7-8 (72, -1 total, match round)
Pushups - 10-10-10-10-10-10-10-9 (79, -1 total, -1 round)
Situps - 12-12-10-9-9-8-8-8 (76, first time doing unachored for this WOD)
Squats - 20-20-20-20-18-18-18-18 (152, -13 total, -1 round)
Total: 379

Jodi (BW=106)
Notes: as rx'd (situps unanchored, touch floor behind head and at feet each rep)

Chinups - 10-10-10-10-9-8-8-8 (73, +5 total, +1 round)
Pushups - 6-6-6-6-4-4-4-4 (40, -11 total, -1 round)
Situps - 11-12-11-10-10-10-10-10 (84, first time doing unanchored for this WOD)
Squats - 17-17-17-17-17-17-17-17 (136, +33 total, +5 round)
Total: 333

372
pull 70,push 63,situp(feet anchored)100,squat 139

44, 200lbs, 5th week of crossfit
222 total reps
pullups/kipping 5, 3, then gravitron
pushups/standard 17, 10, 5, then knee pushups
situps/arms folded at chest for most then threw arms forward on last two sets

carol, 40, 150lbs
409 total reps
pullups/1 dead hang then jumping
pushups/standard 19, 18, then knee pushups
situps/arms folded at chest

trish, 36, 140lbs
487 total reps
pullups/1 dead hang then jumping
pushups/standard 19, 18, then knee pushups
situps/arms folded at chest

367 PR, last time 349, Tabata squats are always difficult after a day of rest, jet lag yesterday.

PU 80
PU 76
SU 81
SQ 130

Pull ups- 97
push ups- 99
Sit ups- 87
Squats- 126

total reps 409

Pull ups- 63
Push ups- 130
Sit ups- 86
Squats 112

Total reps 391

Last time:
Pullups 43
Pushups 85
Situps 90
Squats 109
TOTAL: 327

This Time:
Pullups 38
Pushups 86
Situps 85
Squats 127
Total: 336

Did yesterday's WOD first, took a 10 minute break, then did today's.

Pull ups: 7,5,6(kip),9(kip),7(kip),7(jump),7(jump),8(jump)
Push ups:17,12,8,7,6,5,6,4
Sit ups (on slight incline):8,12,11,13,13,10,10,10
Squats:15,13,11,9,10,10,10,10

I need a partner to urge me along. I quit too easily in the middle of a string of sets. My P/U are very weak, need to start hitting those harder.

Thanks to the guy who posted the timer music soundtrack, it works great.

Only a few weeks into CF, and my wife is starting to take notice. Thanks Coach.

Have to go with Kegger #52... gravity does indeed suck!

BW 250 age 32

Total Score of 259
Pull ups 44
pushups 63
situps 68
squats 84

Guess I should learn to follow directions. :(

Total score=296

Managed, arms and shoulders very sore from heavy bag endurance work yesterday. Focused on slow controlled full range movements:

Pull-ups, averaged about 7, least was 5 or 6
Push-up, averaged about 22, least was 19
Sit-ups, averaged 13, little variation
Squats, averaged 12, little variation

Added 8 intervals on heavy bag.

"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: 8/9/7/6/5/5/5/6 = 51
Push-ups: 14/12/10/10/8/7/6/6 = 73
Sit-ups: 11/11/10/9/10/9/9/9 = 78
Squats: 15/15/15/13/13/13/13/15 = 112
Total = 314

8 intervals are pull-ups,
8 are push-ups (jumping)
8 intervals are sit-.ups,
8 intervals are squats

Total reps 326

pullups-76
pushups - 128
situps - 86
squats - 133
total-423

Team LEGION in the IZ

Finally have a core of neophytes that are drinking the Crossfit koolaid.

Scores are below as rx'ed except for pullups. All went to jumping pullups after the third round.

AB 239
JK 319
MV 374
JP 300

Tommy A.

Pull-ups: 17,17, 12, 9, 8, 6, 9, 8 (86)
Push-ups: 29, 20, 10, 10, 8, 8, 8, 8 (101)
Crunches: 25, 25, 25, 25, 26, 22, 15(puke), 20 (183)
Squats: 14, 16, 15, 15, 15, 16, 17, 16 (124)

TOTAL: 494

JT:

Pull-ups: 10, 7, 4, 5, 4, 5, 5, 5, 5(45)
Push-ups: 20, 14, 10, 7, 6, 5, 6, 5 (75)
Crunches: 16, 16, 14, 16, 16, 16, 17, 17 (128)
Squats: 12, 12, 12, 12, 11, 12, 14, 12 (97)

TOTAL: 345

bwt: 140
Second time doing "Tabata Something Else"

PULL: 20,15,11,10,7,5,5,6 = 79
PUSH: 20,15,15,13,8,5,6,7 = 89
SITS: 20,21,16,15,14,12,12,12 = 122
SQUAT: 20,20,18,15,15,15,15,18 = 136

Total = 426 (+39)
Score = 37 (+2)
PR!

Pull-up=10/4/5/4/4/3/4/3=37 *will get better*
Push-up=25/20/13/10/8/9/10/8=103
Sit-up=12/12/12/13/12/12/12/13=98
Squat=15/12/14/12/11/10/12/14=100

Total=338 (first time)

Heather:

Pull ups: 7/5/7/7/7/7/7/9
push ups: 14/11/11/6/9/8/8/7
situps: 7/8/8/8/8/8/8/8
squats: 13/12/12/13/13/13/13/14

total= 296

Ex
Pull 10-09-08-07-06-04-03-03
Push 15-15-15-15-15-15-15-15
Sit 17-15-14-12-10-11-11-11
Squat 16-17-18-19-20-16-16-16

Forgot to note my total: 409

468
FOr those above looking for timing options: For timing I set my stop watch on 30-second intervals with automatic restart. I started it and waited 10 seconds before beginning the exercise. The watch went off 20 seconds later, automatically restarted the countdown, and it so happens that the chime lasts 10 seconds. So I stopped working whenever the chime sounded, and started working again when the chime silenced. Clear as mud?

Pullups - 72 (kipping after second set)
Pushups - 200
Crunches - 190
Squats - 220

Total - 682
age - 35
BW - 200

Min Reps for each set. I can't keep track for a total so I only count the least I can do it a 20 Sec period.
Pull-ups-4
Pushups-8
Sit-ups-10
Squats-14

Man! I was going for 400 but ended up at 365 as rx'ed. I was failing on the pull-ups and push-ups.

As rx'd, full rom, kipping pu's.

75 pu
92 pushup
93 situp
152 squat
412 total versus 374 on 1/25/06

For # 14 and #15 and others. To keep time, I puke every 20 seconds. It works

For # 14 and #15 and others. To keep time, I puke every 20 seconds. It works

434... With ring pullups, unanchored situps, chest to deck pushups and squats to a 10" ball.

-D.

BW 221

"Tabata" is Japanese for "pain." Can't even tell what my count was. Try as I might, once the sweat and tears start flowing, I lose my mind and my count. All I know is that I was getting that, "What's the deal with that guy?" look from other patrons of the local Mandelbaum's gym.

Thanks, Coach!

-Dennis

pull-ups 15/12/10/7/6/5/5/5=65
push-ups 27/25/21/15/12/10/10/10=130
sit-ups 14/11/10/8/8/8/8/8=75
squats 15/16/16/16/17/17/17/17=131
total=401! last time 391

Olivia:
Total: 340, previous score 314 with no assisted push ups
Pull: 8,6,7,6,7,6,6,6 = 52 (48)
Push (assisted with knees on floor): 12,12,12,8,8,8,10,10 = 80 (75)
Sit (feet anchored): 10,9,11,10,11,10,10,11 = 82 (58)
Squat: 15,16,14,16,17,17,14,17 = 126 (133)

300

Last time was 287, or something like that.

Anyway, pretty good for a fat dude like me.

bw: 108kg
pullups (jumping): 74
push-ups: 58
sit-ups: 84
squats: 97
grand total: 317

pullups:20/19/15/14/10/8/8/0=94
pushups:28/19/15/12/12/12/10/0=108
situps:18/17/20/16/15/17/17/15=135
squats:19/20/20/20/20/16/20/20=155

total reps=492

shaking and slightly dizzy
also not sure on the math had to re-add a couple times, probably should have waited a little longer to post.

70/110/103/124 or 417 total. Big improvment over last time I think.

pullups - 29 (swinging bar, little kipping allowed)
situps - 81
pushups - 77
squats - 90

Getting back after it... 269

Chris: 355
My log indicates that I have scored a 385 on this before. That's hard to believe.

Julie: 263
This was the first time Julie has done real push-ups in a workout! Give me another 6 months and I'll wean her off of jumping pull-ups.

make up from two days ago

Pull (dead hang): 20,7,5,4,3,4,3,4: 50
Push: 22,19,15,12,12,10,9,8: 107
Sit: 13,13,13,12,13,13,12,13:102
Squat: 16,16,14,15,15,14,16,17: 123

Total: 382 (361 last time)

Pullups - 13/9/6/7/7/6/6/6 = 60
Pushups - 23/13/12/9/9/9/10/10 = 95
situps - 9/10/9/7/8/8/8/7 = 66
Squats - 19/19/17/13/16/16/13/16 = 145

total = 366

PR - above last time by 31

Pullups - 5/7/7/6/6/6/6/6 = 49
Pushups - 12/11/8/9/8/8/8/8 = 72
situps - 12/10/10/9/9/8/8/7 = 62
Squats - 14/13/15/12/14/14/13/14 = 109

total = 292

below last time by 8

Pullups - 9/8/7/8/8/8/7/7 = 62
Pushups - 11/10/10/7/9/9/7/8 = 71
situps - 7/8/8/7/6/6/6/6 = 54
Squats - 15/16/14/13/15/13/14/13 = 113

total = 300

"Tabata Something Else"

Pull-ups: 13,11,10,9,8,7,7,7 = 73
Push-ups: 15,18,18,16,11,15,14,15 = 127
Sit-ups: 14,13,12,12,10,10,10,9 = 90
Squats: 15,15,13,15,13,13,14,15 = 113
Total = 403

Last Time I did = 340

Performed 9/21
Jumping PU 67
Push-ups to dumbells, approx 1/2 from knees 68
Unanchored sit-ups 83
Squats 128

346

Pull-ups: 14/13/10/7/7/7/7/6
(Mixed grip w/kip - tried to reach full lock-out & chin over bar)
Push-ups: 22/20/16/14/13/14/13/12
Sit-ups: 12/12/11/12/11/10/10/9
(anchored)
Squats: 15/17/17/16/16/14/16/17

Total: 410

Pull: 6/4 Jumping Pull: 4/4/7/6/8/6 = 45
Push: 10/10/8/6/5/5/4/3 = 51
Sit: 10/8/8/5/5/5/5/5 = 51
Squat: 10/11/12/12/10/10/9/10 = 84

total low score = 21
Total total = 231

1 day behind
Pulls 7,5,4,3,2,3,2,2 28
Push 15,9,7,7,7,5,6,6 61
Sit 11,9,8,8,6,7,7,8 71
Sqt 16,15,13,12,12,11,10,13 103
total 263

cfrwu x3 -pulls
as rx'd
302, squats got from 186 to 302
pus were jumps at about 40

cfrwu x3 -pulls
as rx'd
302, squats got from 186 to 302
pus were jumps at about 40

380 on 9/21.

BW 128

pullups (focusing on -ves) - 10,8,7,7,7,7,7,7 = 60
pushups - 16,8,5,6,4,5,4,4 = 52
situps - 10,10,10,9,7,8,8,8 = 70
squats - 21,16,12,14,14,14,13,15 = 119

total = 301

forgot to say they were JPUs

pullups- 28
pushups- 50
situps - 100
squats- did wall sits for the 20 seconds (knee sore)

BW=204, 46 yo, 72"

pull 14,8,8,9,10,8,9,9 75
push 15,10,10, 8,7,6,7,6 69
sit 10,8,9,8,8,8,8,8, 67
squat 10,10,11,11,11,11,12,13 89
TOTAL 300

Low= 8+6+8+10=32

Garry - 31,68,89,147 = 335
Matt - 56,84,81,166 = 387
Wend - jumping chins, pushups on knees - 64, 60, 5, 106 = 285
Clay - jump 3/4 chins, kipping situps - 31, 48, 33, 90 = 202

619
huge breakthrough

chin 90
push 166
sit 169
sq 194

Age 57, bw 175

For reps:

chins: 55
pushups:64
situps: 80
subbed rows for squats:30 calories, I think

Chins and pushups badly broken by the end. First time to 10 chins, thanks CF!

Subbed rows for squats because arthritis killing my hips (sux to get old).

This is my first post, been doing WOD's for about 2 months. Loving it, but hip issue is worsening problem.

pullups: 10,6,5,3,3,3,2,2 = 34
pushups: 20,15,8,6,6,5,4,4 = 68
situps: 13,12,10,7,7,6,6,7 = 68
squats: 15,15,14,14,13,12,8,14 = 105
TOTAL = 275

pulls straight arms to chin over bar
Pushups straight arms to chest on floor
situps back to board, elbows to knees
squats straight legs to hams on calves

more concerned with full extensions than numbers, having seen one guy call a chin up when the top of his head doesn't clear the bar, well enough his chin.....

These workouts are brutal....

Performed on 9/22

pullups: 9,6,3,4,3,3,4,3 total=35
pushups: 17,11,8,8,8,6,6,5 total=69
situps: 13,10,11,7,10,9,9,9 total=78
squats: 14,14,14,14,14,14,14,14 total=112
Grand total = 294

pullups (dead hangs due to equipment): 3-3-3-3-3-2-2-2
pushups: 7-5-5-5-4-4-4-4
situps: 10-10-10-10-10-10-10-10
squats: 15-15-15-15-15-15-15-15

negatives: 10/8/6/7/5/6/5/6 total=53
knee pushups: 9/6/5/3/2/1/2/2 total=30
situps: 8/8/6/5/5/4/4/5 total=45
squats: 15/17/16/16/14/13/12/13 total=116
Grand total: 244

After finishing this workout I had to promptly lay on the floor and try not to puke... it was good though!

bw:121 age:21

Modded "Tabata something else"

Standing Presses w/65# barbell
Push ups
Sit ups on Ab mat
Squats

Total: 296

Still can't do pull ups. Going to give it two more weeks before I start swinging from the bar again.

393- used situp bench pos. 3
used tabata song thanks very helpful

Was on my honeymoon on a cruise ship and brought other cross fits with me to do.

50-40-30-20-10 rep rounds for total time of:

Good Mornings
Handstand Push ups
Squats

Time: 17.20

1k Row warmup then:

11, 7, 5,5,4,4,5,4 (45) Switch to jumping after rd 2
13,13,11, 9,6,7,8,6 (73) Switch to open hip knee pu after rd 3
10,9,9,8.7,6,7,7,8 (71) janda, heels anchored on lift platform
13,14,14,13,11,10,10,11 (96) nice and deep all the way through

total: 285
First time doing this since injury in may. Way off last time (337)

No pull ups bar so only push ups,sit ups and squats
31-23-16-12-8-9-8-9 116
11-12-11-11-11-11-12-11 90
20-20-18-16-17-16-14-16 137
343

Pull Ups: 8/7/5/5/5/4/3/4 (Lvl 9)
Push Ups: 12/12/10/10/6/6/7/7
Sit Ups: 6/7/6/6/6/7/6/6
Squats: 11/12/12/12/12/12/11/12 (Knee bothering me today)

Old PR 358
This time:
pull ups: 5-5-5-5-5-5-5-5 = 40
push ups: 11-11-11-11-11-11-11 = 77- missed a set because I didn't hear the timer
sit ups: 16-16-16-16-16-16-16-16= 128
squats: 16-16-16-16-16-16-16-16= 128
total: 373- new PR despite missed set of push ups

pu 52
pshu 93
su 70
sq 133
total 348