light workout for crossfit standards

I like this one!

That stretch looks like a real drag.

ra,

The brevity and low volume should suggest an expectation of epic efforts.

I assume these are with weights, not 'air'?

i did 500 squats yesterday and 150 broad jumps today. i'm gonna skip this workout and do something else, like watch football.

#5 eric: this is with "air" and if you give it an honest effort (a2a) it will be plenty painful!

Thanks ;)

Yeah, I know air squats can be plenty painful. I usually do them for a warmup and active recovery after a long ride/run.

I remember thinking the same as Eric and Ra once... only once. The last time we had a Tabata Squat WOD I "sold out" on them, gave it my ALL every round & didn't pace myself. I almost fell over at the end. I can still remember how it felt trying to walk down the stairs to leave the gym.

Moral of the story. If you've been CFing for any period of time, you should know better then to judge a workout/stemuli by it's cover.

Mike M and the Oakland crew, Nice video.

Amen DJ. I think you can gauge the ones tenure in CrossFit by their comments regarding all the WODs that look "easy."

Tabata translates as "kick in the crotch" in Japanese at least as far as I can tell

I have to concur with DJ... if I ever find myself saying "this looks easy", personal experience has taught me that the workout is probably going to be a lot more challenging than it appears. Now, when I see an "easy" workout, my first thought is something along the lines of "oh crap, this is going to hurt!!"

ha, did this one a few days ago.

score was 17. ROM was butt to heels, making sure that i got full hip extension at the top.

it was awesome.

I did half of this the other day, score was 16. I want 18 this time!!

"The brevity and low volume should suggest an expectation of epic efforts"

Love it Coach

Tabata score 22 butt to heels, thats gonna hurt tommorow !!

Lowest score = 13 reps

Lowest was 16

Have to make a comment about the J.T. workout as we are a day behind over in Iraq. That work out actually had me laughing at myself out loud for how pitiful my dips and pushups were after the semi-assisted HSPUs. I had no idea that CrossFit was so good for comic relief! The pull up work out is calling to me next and I have Sunday to do the Squats. Yahoo!

low score of 16 in dress pants and button down shirt since I'm at work. Luckily not many customers at 3:30a

Back after a looong lay off...slowly working back into it.

15 on Tabata squats

Thanks for this site Coach; it's great and continuously gets better

haha That picture looks like how I feel after half of the WOD's

Coach "Now give me 20 kipping chins from there"

14 wearing 40 lb vest
20 last week in Kelowna without

Thanks for the flashback. I'm still high from last weekend's seminar. Unbelievable! I think I'll make these b2b.

Great video from Crossfit Oakland. Anyone know what the music is that's playing in the background.

Lowest score of 11. That was on the last one. Legs were burning.

I'm pretty sure I've done this before or am I getting it confused with Tabata something else? Can't seem to find the workout though.

lowest effort of 16

I guess you can make this even more painful by resting in the "comprised" position, that is bent-knees and thighs parallel to the floor, during the 10 second breaks...that will make it a lo...ong 4 minutes.

That should be "compromised" position...

Cool video from the Crossfit Oakland folks. I especially love the box jump to bar muscle-ups.

Great site as well. The Coach Glassman quotes are a hoot!

Yeah, those are referred to as bottom-to-bottom tabata squats. I got to watch a group of trainers get tortured with them in Boston last weekend...quite fun if I might say so myself :p

15.

ironically, that was my score on the 1st and 6th sets. Took a few sets to realize how fast I could drop.

Thanks to the guy who made the tabata interval rap chime from last time. It made today's jelly legs possible.

38 y/o 190 lbs.
Lowest effort was a painful 11 on the last set. glad i don't have to walk up or down stairs after that.

Jim D.

Tabata squats are the last exercise of Tabata Something Else, last done on September 19th.

bw-197

wu
sampson stretch, 15 pushups, 15 situps, 15 goodmornings x 2 sets

wod
19/19/20/19/18/20/19/19
put me down for an 18

MC

The music in the CrossFit Oakland video is "Chayaa Chayaa Bollywood Joint" from the Spike Lee film "Inside Man".

Highest rep count: 20
Lowest: 18

Might get to this one on the road later...I'm on vacation until at least 10/21, off to Yosemite...

12 was the lowest on rnd.7 16 was highest rnd.1

did front squats with 45 lb. bar instead of air squats

BP 3x5
OH squats 3x5
DL 3x5

Theresa

14,15,16,16,16,16,16
For a 14

Mark

19,19,19,19,19,19,19,19
For a 19

We got jelly roll legs.

Wore a 20 lb. vest: 19

20 reps all the way thru. Not sure I can move much faster than that, but I did not go butt to legs - went just below parallel. Will try BTL next time.

Over the last 6 months, I've learned that the "easy" workouts are the ones I fear most.

...and to you crazy ones doing this w/ weight vests...hats off to you.

Hey-

Ran 5.3 mile "Race for a Cure" at sunrise in 44:20.

And, donated an extra $20 in honor of CrossFit.

Met Dick Beardsly at the Race. He's famous for the '82 Marathon (2:14) where he lost by 2sec to Alberto Salazar. Cool, eh? That year, I ran the Chicago Marathon in 3:30.

Nice guy, but I'm sure I did more C/J and FS in the weight room than he did last night.

Good luck in your training,

-K

Wow that was insane. I actually couldn't control my legs afterward... they just kept folding! Freaking awesome. I did:

20/20/18/19/19/18/18/19/collapse

I guess my score is 18.

Good luck everyone else! :)

Great video, CF Oakland. Can't wait to hit the WOD now!
Thanks Coach!

WOD
22,22,21,21,20,20,20,19

Score - 19. Stairs become very comical.

warmup 3rds 100 jump rope (singles,side hop, high knee) 15 pushups,15 sit-ups, 15 dips, 15 sec handstand hold, 8 pull-ups

tabata squats to dynamax med ball
19/15/15/15/13/13/12/12

12 was the lowest
bwt 240 age 31

I can finallly run again so I did 4xRun 400M, 50 squats. Did not try to break any speed records on the run but time was decent at 13:23.

This my 1st workout with crossfit after a year of not training. That was ROUGH!

did yesterday and today. 16 on tabata and only 6 on the pulls, drat it! nice workout though and my 1st carb up on MD also.

CFWU X15 X3 W/ RING DIPS . . . SKIPPED PULL UPS B/C SORE ELBOW HEALING SLOW.

12 IS THE TABATA SCORE (16 WAS HIGH INTERVAL)
WALKING UP STAIRS WAS A JOKE . . .

score 17

17, 17, 18, 19, 19, 19, 19, 20

Chris.Mich #53-

Wait until you have to walk DOWN stairs tomorrow...

Did the Army PT Test this morning, then yesterday & todays workout at 1500
pull-ups: 10 + 6
tabata: 12 with best round being 19

36 190lb

21-22-22-23-23-23-23-23

Way to go Kevin...good running!

Tabata squat lowest score 21

Seven rounds of 15 and a final round of 16.

WOD
I think I screwed up. I did 8 min for a total of 300 squats

14 was lowest

16-16-14-14-14-15-15-14

Score:17..... did 17-17-17-17-17-18-18-18
I felt great that I got faster as I went along. I was proud of that....I wobbled.....but I was happy. Finished with 5 sets of 5 reps heavy weight squats. Then I really wobbled.

22 + 22 + 22 + 22 + 22 + 22 + 19 + 19 = 170

score = 19

CFWU--SCORE = 12

Score 15
All full rom, a2a.
Right knee still bothering me.
Began hurting after the 8th or 9th rep every rd.(not good)

age 44/F/148lbs

Tabata squats: 21-21-21-20-21-20-20-20

Score : 20

D:11
J:9

16

Warmed up w/technique work of 50 double unders, 10 each unweighted overhead squat, dead lift, cleans, clean &jerk, split jerk, and snatch.

As rx'd, 21,22,22,21,22,22,21,22

Then out the door for a fast 3-mile run. Holy s$&t, who cut off my legs and replaced them w/ telephone poles?!

Ran 4 Miles (Acosta & Main St. Bridge Loop - 2 laps)

w/o as Rx'd immediately after run:

17

Something about that 10 second rest.... !

Lowest score 16.
For some reason I wondered around my garden feeling abit light headed which prompted my wife to say " Why do you do it to yourself then;I have no sympathy for you " I was not actually looking for any....!?

13, up from 7 the first time I did them

Age 35 BW 205
20

lowest score was 20. Good pump. Went on 3mi run afterwords.

Did the WOD today at CF Atlanta, and Frank modified it slightly for us.

Bottom-to-bottom Tabata's (8 rnds) - 9
500m row - 1:50
Regular Tabata's (8 rnds) - 11

Nice!

CFWU

19

20 x 8
easier counting down from 20 each round then counting up.

score: 20

16

Did my first timed 400m run on a track in, like, 10 years.
Got 1:12
Rested 3 mins and did WOD

20/20/20/20/20/20/20/20

BW 67kg

Felt great. Thanks Coach!

52 y/o, 154lbs.

14

high: 16
low: 12

20

http://www.shodor.org/interactivate/activities/Stopwatch/

an online stopwatch... if you're gonna do this at home or don't feel like looking down at your stopwatch every few secs.

20

+ 10 lb weight vest

16,15,14,13,12,12,12,12 = 12
Got shown up by 5 year old son who posted an 18, with much better form.

score = 18 (+40 lb. vest)
18/18/18/18/18/18/18/19

Brent:20
Sydney 6 years old: 20
Krista: 16
Thank gosh for that one after the last 2 workouts:)

age:28
body weight: 105lb

average score: 13
Could only do 6 rounds before running out of steam. New to Crossfit is my excuse :-)

Highest rep count 20...maintained for the first 6 sets...ended up with a 156 total

24, using the Dynamax ball. Hit 25 on 3 rounds!

I didn't read this one right. I did 28 intervals thinking I was supposed to do 32 but finally called it quits after 28. Low score for 28 was a 12 on the 18th interval, but then I rebounded back to 16's.

My lowest for the first 14 intervals was 20, although I was gaming it so I could make it through 32 intervals.

20 was lowest, hit 22 on two rounds.

Why did I have to post after Kelly??????

quote for the pic should be:

"Nooooo...I dont wannnaaaa.....you cant make me go do squata....I'm keeing my stick and there is nothing you can do about it.....go ahead...I'm not moving my legs....you can drag me all day...."

12

I started out too hard.
Nowhere near my best.

Did bottom to bottoms afterwards and scored 6. Again nowhere near my best.

rounds: 17 17 16 17 16 17 18 18

So, my score is 16. :) My form wasn't the best on the last few sets, I admit.

12 (highest was 15)

first time doing this one...

elevated heels

10

wife: 10

Both: cfwuX3
Gwen's dips and pull ups assisted

Gwen 12
Joe 20

cfwuX3 for both

Gwen 12
Joe 20

Tabata squats:
19/17/13/10/12/12/11/11

Score - 10, not too pleased, legs not fully functional afterwards
did this WOD after yesterday's pull-up fun and a 250m row

27 YOF

20/20/18/19/18/19/18/18

score=18

CFWU x3

WOD
22-21-22-21-21-21-21-21
Score= 21

Hit 21 just barely as the ::20 bell rang on the last two rds. Not feeling it so much in my Glutes and Hammies as I am in my Quads unfortunetly. May have sacrificed for #'s like a J-Hole. All squats were below parallel to complete extension though. Must go and ingage in my the ancient art of recovering that is Hooters beer and wings.

Ahmik- I will reply to your e-mail soon. I haven't forgot, just got wrapped around the axle on things over here. Talk to you soon.

Get some, Go again!

Haven't posted for a while, but I couldn't resist this one. This one calls to mind that quote about "nasty, brutish and short."

Score was 22.

DJ, how are you doing? Having fun?

lil pipe- went below parallel but not butt to heels (next time...)
22=lowest

15 lowest, 19 highest.
Amy (wife) lowest 12, 16 highest. First POST!!

age 35
18 in rounds 3-8, 20 in the first two.

15 lowest, 19 highest.
Amy, my wife, 12 lowest, 15 highest. First time POSTER!

22-22-21-20-19-19-20-19

score: 19

o and also did yesterday's workout, because yesterday i subbed the workout for tabata sprints and was too tired to try the pullups.

12 rounds +8

19/20/19/19/20/19/19/19

Score of 20 (20 each round) = PR. Squats done to Dynamax medicine ball.

42age/145#

20

amazing how on the surface this exercise looks like a piece of cake...but 75% of my max heart rate in 4 minutes is a darn good exercise

19 high reps

14 low reps

CFWU ( 1 x 20 )

8 round Tabata on bottom-to-bottom squats, score=14. That one really numbs the quads but good, which kind of makes it easier, assuming you don't mind a little pain, because the leg muscles are now no longer capable of demanding the limits of the cardio/respiratory system.

squats 5x18,2x17,1x16 = 16
situps = 7 (strict w/ rolled up mat for lumbar)
pushups = 6

By the way good luck Rich Franklin.

22 22 22 22 22 21 22 22

score: 21

20 - 20/20/20/20/20/20/20/20, that was.......~fun~

19 (but never more than 20!). A short WOD like this gives me time to do some skill practice so I worked on handstands (got to 15 sec), OHS with a 45#bar, front squats w/the bar, etc. L hold 30 sec and a farmers walk w/75# for 45 sec. Enjoy the rest tomorrow all and as always, thanks Coach!

9 as minimum, with 65-lb bar (done in order to avoid having to compare with past performances) . . . I'm in denial.

score=21
21,21,21,21,21,22,21,23
harder than it looks....

16

19 for all rounds. well below parallel but not A2A. felt fine afterwards, didn't breathe that hard during, but five hours later my quads are already on fire. i hope i can go to work Monday!

17

I must have done them wrong...i held my hands in front of my face with my elbows hanging almost straight down. I touched my elbows to knees every time (pretty much :)

28,25,23,22,24,25,24,25

I don't consider myself in great shape yet (just started CF) so for me to be higher than most of the people here i must have done something wrong, hah. I still feel sick to my stomach and can't walk though.

15

17/17/17/17/16/16/15/16
First WOD since surgery two weeks ago. Short, sweet and brutal!

Drats! I was so close to tying DJ!! That would be like the pinnacle. Maybe one day.

22, 22, 22, 22, 22, 19, 23, 19 (stopped on this one, b/c had already screwed up on 6th round).

15

19/19/17/15/16/15/16/17
what a brutal little thing that was.

P.S. Is it cheating if I never even attempt to go higher than my highest score? I noticed that I never really push myself to do more than whatever the lowest score is on the following rounds.

29 yo
5'11"
195lbs
First workout in a month.

20

Met pukie.

33 y.o. male, 173#
Low=18
Total=149
Finished my legs off with some overhead, front and back squats, and a little rowing.

Just started doing Crossfit last Monday...started with "Helen". Couldn't raise my arms for the next two days! I thought I was in decent shape...wrong! 41 years old 5'6" 178lbs. This WOD was great, but my wife didn't enjoy having to help me off the crapper shortly after! I never thought standing would be so much fun! Lowest was 16. I'll probably crawl around tomorrow...cheers!

28 y/o 170 lb 5’10” approx 12% bf
Warm up: 25 steps walking lunge

Score: 8
8,9,8,10,11,11,14,12 squats, a2a

16 was the lowest and 16 was the score for about half of the sets and the rest were 17 witht the exception of the first set which was 19.

Do i hear a hint of daja vu. I did this 2 days ago not knowing it was gonna be on today. It's 3a.m. 2 1/2 more hours till wakeup/workout so i'll see how the workout goes. Just a little sore from that one. Should be good though.

10 X 3 reps bar muscle ups

Score on Tabata: 14

David - 17
Leanne - 15

Score 22
got 23 on all but the first round

Treelizard, if you need extra motivation keep track of your total number of squats as well as your lowest score, thats what I do and it helps me to keep pushing on every round.

As rx'd:

19 lowest score

Got some 21s

21, 21, 22, 21, 21, 21, 20, 20

T: 22
C: 20

Highest round: 21 (round 1)

3 rounds of 20 (rounds 2,3 and 4)

Lowest: 16

R and R over, husband back to Middle East, I'm back at Crossfit.
Tabata b to b squats- lowest round- 13
Good to be back, feeling the days off...

Muscle-ups: 5x2
Tabata intervals on the treadmill (7:24 pace)
Shoulder stretching
Tabata squats:
First round 22, all remaining 21, for a score of 21.

17,17,17,17,17,17,17,18

score = 17

(2 point improvement)

Mike Donnelly

Coach K
Age = 27
BW = 180
WOD = modified with 30# weight vest
Score =
21
21
20
18
17
15
12
12

Tarr
Age = 29
BW = 140
WOD = no modification
Score = 10

Jill
Age = 55
BW = 125
WOD = no modification
Score = 12

26-26-26-26-26-26-25-25

I went down to just above parallel. I'll try deeper next time.

Score 15 Right leg still sore from Boston cert.

cfwux3 minus pullups, then:

8 + 8 on the minute-by-minute pullups, then I tried the tabata squats: 14-11-10-9-10-10-10-10, so a score of 9. The lactic acid kicked in at 45 seconds -- bleah.

17,17,17,16,17,16,15,16
Score = 15

Adc
19{19,20,20,20,19,20,20,20}
JE
19{21,20,21,21,21,19,20,21}
Tim
15{16,17,16,16,16,16,15,15}
Roger
16{16,16,16,17,16,16,16,17}

Andrew: 20 (pr)
Brooke: 18 (pr)

CrossFit Oakland:

WOD#1
Tabata Squats

Jonathan: 16
Franklin: 14
Connie: 15
Ann: 11
Sharon: 19
Megan: 15 (to 6" target)
Max: 17 (to 6" target)
James: 19
Peter: 18

WOD #2 (done back to back with the above)
3 rounds
10 Kangies
10 Thrusters
10 Kb swings

Jonathan:4:44 75#/1.5P
Franklin: 5:03 20# db/ 35#
Connie: 5:16 12# db/ 25#
Ann:7:39 15# / .5P
Sharon: 4:25 20# db/1P
Candace:6:50 75#/45#
Megan: 4:51 25# db/25#
James: 3:18 35# db/ 45#
Peter: 5:03 30#/55#
Max: 5:43 92.5#/1.5P (absolutely brutal, I was in intense distress from the third rep and wanted badly to quit untill about halfway through)

22 -22-22-21-20-19-19-20
l

K- CFWU x 3
score- 10 (11-11-10-11-10-10-10-11)
I'll have to try better next time

N- 12 (13-12-14-14-14-13-13-16)

Kate

Welcome back Turtlest!

Age: 44, 158lbs

Killer workout in very small package!

Score= 13 I knew better than to think this would be easy (I'm into my 12 week) but still tougher than I thought.

bw 185

21+22+20+19+18+18+18+18=154

score 18

started by doing some rowing. new pr for 1000m. 3:25.3

Squats with 20# XVest.....lowest 16....

CFWUx3-ss,ohs,pushups,pullups,ghd backs,abmat sits,ring dips

12 Rounds on the minute pullups

Tabata squat score=15
to Dynamax ball, full extension of hip at top

800 meter jog for cool down-hip and knee feeling better

Hi Kate,
Thanks, good to be back, this will help me get through the year ahead.
My husband made me a serious pull-up bar that I can adjust to learn muscle-ups while he was home. I love that man!
Our son's winging was so wonderful. We are all very proud of him.
Sounds as if you and yours are well, I've been reading the back posts now that I have a little time on my hands. I missed some tough workouts! You guys are inspiring!

3 rounds:
500 M row
10 Manamkers (30#)
20 Tire Flips
30 Sledgehammers

21:00

Then three rounds of:
3 Rope Climbs
Frog Stand for Time

8km Race
Bartlesville, OK
Time: 29:50
5th overall
1st in age group 30-34

Bw202
44yr
score- 18

Well this was a fun 1 with the crew E101 "C". Legs are going to be loose tomorrow!!!!

Ryan 26/#185 191 total

Jake 24/#187 196

KP 38/#155 186

Krisco 38/#155 150

Tirelli 28/#195 8 ha ha!!

18/20/19/19/18/18/18/18
=18

score=16

this is my first post. I have pretty low flexibilty in one ankle due to an old injury so I'm not sure that I was getting as low as I should have been. I'm sure I'll feel this tomorrow.

Adam 141: I did, it was 20/20/20/20/20/20/20/20 :) and last time was 16/16/16/16/16/16/16/16.

Bas Rutten MMA workout.

23; 211 overall
23/25/27/27/27/27/28/27

Tabata Sprints 7x9+14=77 lowest=9, next time 11x8

also 10 minutes of MU 1x-60#, 15x-40#

Finished Primal Fitness Jumping Program
gained 2" vertical and 3.5" broad jump
Thanks to Jesse Woody and Mark Toorock
http://www.AmericanParkour.com

O.K... just got finished
25/23/23/24/26/24/24 + 50 lunges ea leg
legs are like lead now

131 total
20 best
15 lowest
done as a finisher to my lower body training session which consisted of back squats/leg curls/step ups and back extensions.

Set a PR at 19, though I could have easily hit 20 or 21 if I had worked on pacing myself a bit. First couple of rounds were 24 and 23...next time around I'm going to stick around 21 and see if I can sustain that pace to the end.

20, 21, 20, 20, 20, 20, 20, 19, 19. hr avg 114, hr max 137. age 49 (fiddy in a month...), wgt 183.

Turtlest,
Thanks for asking, all of mine are well.
One of the guys in my husbands unit was killed 2 days ago, so we are counting our blessings.
I am glad for you that your son's winging went so well and that you could have your family together. The countdown begins for you and continues for me!

Kate

12 (12,12,12,12,12,12,12,14)
I got into a nice rythm, but should have set the pace for 13.

did yesterday's and today's

11 rounds + 11

25/26/25/26/27/27/27/28 = 211
going to feel that tomorrow...

13

15

18

11

Maximus,
Superb video.

Bw-168
AGE 37
21

Had missed a few days so added pushups and situps to this one and did 4 minutes of each:

Pushups: 71
Situps: 122
Squats: 171

Camp Taji, Iraq

Rowed 500M for warmup, 1:40

17, 17, 17, 17, 17, 17, 16, 16 = 134

Score=16

First time doing tabata squats by themselves. My legs got nice and firey!

15

oz

all squats ass to ankles and full extension (actually coming off the ground at the top!)

18, 18, 17, 17, 17, 16, 16, 15 (Dammit!)

score 15

Did these in the hospital room where my dad is. He is coming home today.

Tabata Squats Score 12

This is up from the last time at 8, but I thought I would be able to hit 15. Oh well at least I have a goal I can strive for.

Ran 6.5 miles - 48:19

J.T. make-up:
21 push-ups; 21 chair dips; 21 push-ups
15 push-ups; 15 chair dips; 15 push-ups
9 push-ups; 9 chair dips; 9 push-ups

19

25!

getting closer to the goal of 700 on tabata something else...

first post

14

thanks.

Performed on October 16, 2006

16 PR!! Best previous to this was 12 or 13.

25/25/25/25/25/24/25/25

17 was the lowest set for me, a 50 yr old CrossFit newbie.

My 17 yr old baseball playing son, also a CrossFit newbie, had a low set of 20.

This was great on a day when my schedule didn't allow more.

Age 50/BW 240#
Tabata Squats (14/15/16/16/13/15/15/15)
for a score of 13. Thankful for a leg day after "J.T." and "death by pullups." Looking forward to rest day. Thanks COACH.

BW 190

Used medicine ball as stopping point (below parallel)
Low=22
22/23/23/23/24/23/24/23=185

Score - 16
18/20/16/18/17/16/16/16

Score- 17.
20 and 21 to start. Most of sets were 18.
Not so sure I was completely parallel. Need a marker for next time.

bottom to bottom
14

22,21,21,21,21,21,21,21 = 21

Wife = 22,21,21,21,20,19,19,20 = 19

Impressed me with her effort.

A consistent 17 everytime--butt to heels

20, 20, 20, 20, 19, 16, 15, 15.

Not great today. I've managed the benchmark 20 before. Glad for the rest day!

26yo 200lbs

lowest round 15
highest round 24

feel the burn...

17, 17, 13, 13, 11, 12, 10, 14, so score = 10. ouch.

First CF workout ever! All sets B2F.

Man, and I thought I was in great shape too so this hurts my ego a little bit...

21/20/18/17/16/15/14/13 = 13

27 yo, 173 lbs

Score: 17
21,21,19,19,17,18,18,19

Butt to ankles every time. Sprinted on this one right out of the gate. Also did it immediately following yesterday's pullup WoD. I think I should be able to do 19 on this one easy. If only I could figure out how to go down faster. . . .

cfwu x 3
tabata squats a2a
14,14,15,15,14,15,14,14,14,15
score=14

I skipped the last two days of Crossfit workouts, so I did this one today. Pretty consistent - 14/14/14/15/14/14/14/15. Next time I'll push for a little more speed to get my reps up. Now I'm off to the gym to try Friday's pullup workout.

18/18/18/18/18/18/19/18

18 lowest interval

12. Argh, my first set was 12, I didn't realize how slow I was going. Finished with 16, need to start faster next time. Excuses, excuses....

Tabata squats.
20 each round so score = 20
Past parallel, just can't get b2a, not enough flexibility.

Age 29 Bwt 200

Score: 18, highest 19

6 rounds of pullups from Fri, then

21/20/21/21/20/20/19/20 Tabata squats.

25 on all rounds.

Better than my score of 23 a few days ago (a few 23s w/ a few 24s).

Right up there with Jerry Hill, good job man!

16...did this at 8am, and now at 4 pm my legs are still jello-like!

16...did this at 8am, and now at 4 pm my legs are still jello-like!

1=18, 2=17,3=15, 4=14, 5=13, 6=12, 7=13, 8=14
Felt the burn, WOW!

Lowest 20 best was 21
I didn't know it was possible for the muscles in my legs to turn into liquid fire :D

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Lowest = 12

Urbana Garage Group (make-up #2)

Dorie=20
Karl=18
Molly=13

22

To 13inch box. First and last 16, all the rest 15.

BW-196
18,19,19,19,18,19,19,19,20
Score 18

zac-lowest 17

Matt - best 22, lowest 20. Didn't go bum to ankles, but rather bum to standard medicine ball (soccer ball size)

Clay - bum to bench (3/4 squats). Best 24, lowest 14. Great effort from a new crossfitter!

Legs now detached:-)

BW 57kg

14

big pipe; got to this today, long day of hiking yesterday--19, went pretty deep, short and intense

Al: 17
Kristen: 17
finished with several sets of heavy squats and OH squats

17
thanks!

16 recovered from Zwolle Tamale Fiesta

50 yr old CrossFit newbie with lowest set of 17.

17 yr old son, baseball player, also CrossFit newbie with lowest set of 20.

18

27yo
220lbs.

score= 16
18/20/18/17/17/16/16/16

18

44, 5'11", 202lbs

13

15

Male
Age 27
Weight 80kg
Height 179cm
first attempt
Score= 16

Did this immediatly after completing "JT".

15.

My lowest round was fifteen. I guess it is alright for a hippy.

My lowest round was 12 reps
101 Total Squats

Wow, short but intense workout.
Started with 2 mile run, 5 mins of elliptical, then tabata squats, then leg curls and finished with abs.
I didn't have anything to write on, so I don't remember reps for the squats. Averaged about 15-16 reps per set. Long way to go.

22x8
Did this with WOD with Friday's pullup WOD.

Age:25
Weight:190

26,26,25,24,23,24,23,23

Lowest score, 23
Highest score, 26

Right after this WOD, I did Oct 16th WOD (Diane).
I know, I'm nuts, but I love it.

This is another keeper for the 'hotel workouts'notebook

A ME day for me

Front squats 5X5
SLDL 5X5

Feeling a bit bleurgh so took it easy

Age 37
Weight 175

24, 26, 24, 22, 24, 18, 22, 22

Don't know what happened on that 18....a moment of weakness, no more.

Put me in Coach, I can play!

James - 17
Beth - 16

21.21.20.20.20.20.19.19

17; should've gone for 18-19 earlier.

17, 15, 16, 16, 17, 15, 16, 16

15...wow...that hurt...

13

27-22-20-20-20-20-15-13

15

11

Did this after Diane.

14. 15 on first 4 rounds, 14 on last 4.

17 - Each Round

Did this before the workout for 10/16/06, Diane.

Min 12, max 14. Looking at other scores, realize I aimed too low.

Olivia:

17
21-19-18-18-18-17-18-17

19

Low # was 17 - all other sets were 18.

16 for me
20 was the lowest for my six year old son who counted out loud next to me. before the last set he looked at me and said "youre going down daddy."

************
1. 18
2. 14
3. 11
4. 11
5. 11
6. 10
7. 11
8. 12

42/230

scored 17, highest was eighteen

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

Follow up notes: Used 5 Step supports for reference (approximately 13-14 inches).

BW 205

As Rx'd
Score: 21

score = 11

15/15/11/11/12/11/13/13

score = 16

18/20/21/19/18/18/18/16

As Rx'd; score 21

Highest: 18
Lowest: 14

bw 165#

22/21/22/22/22/22/22/22

21/21/21/21/20/19/19/20

22/23/22/22/22/22/22/23

big improvement. not in my top score, but in the ability to repeat the score over time. this is mentioned somewhere in the faq, and its interesting to see it play out. went below parallel, but not quite a2a like last time.

WOD followed by metolius 10-min rock ring sequence and evil wheel 3x10

High was 20, low 18...Did this a day late.

23 all rounds

Score: 21

cfwu x 2
B2B tabata squats for 4 min
started w/ 20, went 18,16,14 all the rest 12 except one at 14

lowest: 17
highest: 21

20 first round, 19 rounds 2-8

then did 8 rounds of tabata situps, 8 rounds of tabata push ups, then another 8 of squats and I'm done!

bw 148
26 in round 1, 25 in the rest

12, next time I'll try a little strategy in order to boost my score.

done after elizabeth

24/23/23/22/22/23/22/23

(done 10/17/06)
13...HR avg 135 max 150
Held 17's for a few rounds, then whittled down to 13.

16/17/16/17/16/16/17/17

I actually did these on Saturday but forgot to post.

Lowest set - 18
Highest set - 22

On a side note, we recruited 3 people to do tabata sprints out there at the same time I was doing squats. One pukie, and another waved at pukie.

Still recovering from costal chondritis... didn't try to hard on this one.

17/18/20/18/17/15/18/19

lowest 19
highest 21

cfwu x 3 (-squats)
down to 9" medicine ball
21,20,18,16,15,14,13,15

score: 15
21, 20, 20, 19, 19, 16, 16, 15
posted 19 oct

16,15,14,13,13,12,12,12 Score 12, 108 total

16 each round Meyer- goal was 20 but blew it on round one- I'm just not fast enough at them yet- none the less legs were spent

13 Godfrey

Corey- 5

M-17, 16, 16, 17, 15, 14, 11, 14 = 120
D-17, 15, 17, 17, 17, 18, 12, 15 = 128

12 lowest, 14 highest, full deep squats.

score = 16

highest round was 19

did after yesterday's pull-up WOD
lowest was 12

completed, forgot to count, legs got nicely smoked though

either 16 or 17.
It was hard to tell with "crossed eyes".
Then did 5 sets of 10 reps on leg press machine with 180#.
Walking up the gym stairs to locker room afterwards was an adventure.

score: 20

hit 21 on the first 4 rounds; afterward my quads were on fire. Is that a sign that I wasn't using my glutes and hams enough?

High:24
Low: 16

17
did pullup a minute 1st 7.8

14

Coach's words (#4) inspired me -- I went for the "heroic sellout." Astonished myself with 16 on each of the first 3 intervals--pushing so hard my heels left the ground at the top of the reps.

cfwu x 3 w/speed rope work
as rx'd 12; 57/182