looks interesting. When was the last tabata squat WOD?

Merry Christmas everyone!

I know I am a bit early but many (e.g. my family in England) are there already.

ut steve are you in knoxville

no, in utah

Tabata squat wod was 061014.

Here is the comments page for that Tabata workout.

http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1439

Merry Christmas Crossfit'rs!

Looks like we can all find time for this one.

Man, we are a sick bunch. WOD on Christmas... I love it.

Merry Christmas to everyone but most especially all the men and women who wear uniforms and serve our society whether they be police officers, paramedics, firefighters, soldiers, sailors, or airmen. Your sacrifices, including watching over us on Christmas, do not go unnoticed. Have a safe watch and get home to your families as soon as duty allows.

Peace,
Sam

Christmas day is a rest day for me.

I got a chuckle out of this line in that Bicycling Magazine article:

"The first rule of any life-altering program is to make sure that it doesn't become a life-ending program."

Merry Christmas.

So this workout is NOT following the Tabata protocol of 20 secs work 10 seconds rest? The WOD states 20 secs work and 30 secs rest. Which is it Coach, 20/10 or 20/30? I am assuming it is 20/30 (as written) and when we compare to a previous Tabata we can get an idea of how recovery time helps (that is, more squats in the lowest set compared to Tabatas). Just checking, this may be a rare typo after a couple of eggnogs, huh?

DANG IT!!! I did this today instead of running. I guess I'll run run the morning. Merry Christmas!

#7 Dan- I agree with you!

I'm Curious to see how the extra recovery time helps.

Merry Christmas to all!
For all the service members out there, you are in our thoughts for your service, Thank you and stay safe.

Kate

UT Steve,
Where in Utah are you. My buddy Eric and I are in Park City and have been doing this for a couple of months now and are loving it. Merry Christmas everyone!!!

Excellent DL form shown in the video.

I'm VERY new and I can't find the answer to my question on the site. Here it is: how much weight should I be squatting in this WOD? Am I looking for failure in 20 seconds? Should the weight change with each round? Or because no weight is specified, is this a bodyweight squat only? Any input is appreciated, and Merry Christmas everyone!

Speal #13

Salt Lake, and I will be at the fire station squating up a storm tomorrow. Merry Christmas!

#15

BWT only

#15, just do a body weight squat for max reps, no loads at all.

Merry Christmas!

Recruting some NON-Crossfitters with this WOD.

...not that the NON-Crossfitters are a lesser breed!

(scared for the 26th)

I assume #14 Jeff is being facetious. 1RM deadlifts tend to look like that, and while it's not okay to train that way, a heavy single that tests the limits will usually find them. If the limit is the ability to keep the back flat, that will be what fails at a limit attempt. If the weak spot is off the floor (quads), it won't come up. either way, when the bar gets heavy enough that you can't lift it, something will be wrong.

In fact, strongman events like the stone lift that require a round back will have to be trained that way, so that the less-than-optimum mechanics do not cause problems. Some round back lifting is a good idea for those athletes that will regularly use these mechanics in their sport, either intentionally or during a failed attempt that might otherwise cause an injury.

I actually have a bigger problem with the intentional dropping of the bar from the top. I consider that to be half a deadlift. Cleans get to be dropped, deadlifts do not, even using bumper plates. The negative is part of the lift, even if it's done quickly. It's the law. OBEY the law.

Just want to take a moment to wish all in the CF community a very Merry and Blessed Christmas. Coach, Lauren, Annie, Nicole, World-Class Rob, Dave, Carrie, Chris, Eddie & lisa, Ahmik & Kristi, Neal, etc..... You are all family and I look fwd to the next time.

Mom, I know you are going to enjoy this WOD tomorrow. Merry Christmas!

Oh, and let us not forget that this is Christmas... Nor the true meening of it.

God Bless all!

Merry Christmas all! Current score would be lost count giggling in the send round so maybe tomorrow!

Forgot to put Rip on there too. Merry Christmas brother!

I think that the 30 seconds of rest (instead of 10) is the Christmas gift from the coach to the crossfit community...coach, am I right?

If not, oh well, I've been wrong before....

Mele Kalikimaka to everyone!

Merry Christmas and peace on earth.

I will do this tomorrow ...I think!

Merry X(Fit)mas everyone!

Santa came early this year and brought me a kettlebell, bring on the pain, Merry Christmas to the crossfit world...get some

Merry Christmas CrossFit family, hope everyone has a safe and enjoyable one

Davie, Jackie, Cameron and Kyle

Crossfit Central Scotland

To Coach, the CF HQ Staff and the CF Community-

Merry Christmas! Enjoy the WOD (if you do it), and enjoy the time w/ friends and family. As mentioned earlier, don't forget the true meaning of Christmas.

Also, thanks for the warm wishes toward those of us off in far away lands. Your support means a lot to us, especially at times like this. It's the best Christmas gift a soldier could ask for. Luckily for me, it's been snowing for the last 2 days straight, so I get to at least experience a white Christmas!!

Take care all, and God bless.

JR

BrandX & CFUK Xmas challenge

100 burpees (incl press-up and clap) for time

10:31 as Rx-ed

Happy Christmas to all

Cheers, kempie

Merry Christmas everyone, I hope you all have a great day. Im expecting low numbers as im feeling a little rough after christmas night out.

Take care

one love!

Oh and nice one kempie but I think i'll have to give that one a miss until tomorrow.

take it easy

Merry XFitmass to every one!!

like many, today is RESTTTTT DAY.

Might as well be the first to put up my WOD score :) 17 was my lowest( first ) , 19 for the rest. Squeezed in 3 sessions yesterday with the 100 burpees challenge finishing me off.
Merry Xmas to all and thanks a lot Coach!!!

Last time: 17, 17, 17, 17, 17, 17, 16, 16 = 134

Today: 20, 19, 19, 20, 20, 20, 20, 20, 20 = 158

1st--17
The Rest--19
Merry X-Mas!

20
19x3
20x3
21

low - 19; total 158

Very deep on squats

Merry Christmas Crossfitters

I'll echo comments made in post #8, stay safe Brothers & sisters in arms. Despite the distance & locations you maybe, your still in our thoughts & prayers.
Have a safe & peaceful Christmas day.

Steve R #28 I see you are in buffalo. I work out at the world gym in williamsville and I have a full set of K bells there if you want to train there sometime. I work there so just ask for dave or shoot me an e-mail.

Sets of 22/22/22/21/21/21/21/22

Low - 21
Total - 172

Merry Christmas!

happy festivus.

19, 20, 21, 21, 22, 22, 22, 23

Merry Everything to Everyone.

age-40
bwt213#
today-23,24,24,24,25,24,25,25.
low on tabata day-22.

warm-up: 21-15-9 KB swing (40lb) and DB thruster (35)

WOD as RX: 17

19-20-21-21-21-21-21-21. Best tabata score is 17.

Merry Christmas everyone! I hope you all have a wonderful and safe holiday season!

Derrick : 17-17-18-19-18-19-19-20 = 147

Sara : 9-9-9-12-11-10-12-13 = 85

Merry Christmas Crossfitters!

Merry Christmas to the CrossFit Community.

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

23 + 23 + 24 + 24 + 23 + 24 + 24 + 23 = 188

score = 23

best Tabata Squats (20/10):

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

score = 19

Much easier than the regular Tabata.

Thanks Coach. Merry Christmas.

As rx'd:

15/17/16/17/17/17/17/18

Darn these long legs of mine

Merry X'mas to all our Brothers, Fathers, Mothers, and Sisters in harms way in the service of all. Merry X'mas to all of us who have come to friendship and love through the binding force of experiencing first hand the real costs and staggering benefits of hard work. Merry X'mas to all the little ones who will improve on all that we are and will ever be.

Rip is exactly correct. 100% correct. Working to the limits of ones capacity will serve to advance the margins at which form breakdown is certain. This is essential. We regularly train to those limits, and it is indeed called, "training". When we exceed these limits, the risk profile is acceptably, even deliberately changed, but this may factually be the only available path to records, wins, trophies, glory, fame, or successful mission, and it is no longer training. This is as it has to be. This is not so because Rip and I say it's so, it is, reality.

On another note:

These intervals have us working at a higher percentage of VO2 max than the Tabata's, (20/10's), but have a LESS marked impact on VO2 max. This was a seeming paradox unveiled by Tabata's experiments, but, if you see that anaerobic intervals become aerobic work as the rest approaches zero, it makes sense that the 170% VO2 max work produced more improvement in VO2 max than the higher intensity and longer rest. I think.

21.....Rick...I am back on the koolaid.

20,20,20,20,20,19,20,20

Happy Holidays, Coach!

Merry Christmas everybody, God bless!

Used milk crate for depth.

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

Merry Christmas and Happy Holidays!

Last time: 21,22,22,21,22,22,21,22 - 173
This time: 23,23,24,25,25,24,22,23 - 189

I think the extra rest interval actually hurt MORE.

Bless those who stand ready today and always.
Merry Christmas!

21
best tabata 19

CSO 21(Squats): 22/22/23/23/21/22/21/23
TJO 12 (Sit-ups): 18/18/17/14/11/12/12/12
JHO 6 (Push-ups): 25/22/18/13/12/6/10/10

Merry Christmas...Happy reverse-eating everyone!

9, compared to 20-something, but my quad is still messed up... stopped after six rounds or so. I'll do something else today, too, not sure what yet.

18/18/19/19/20/19/20/20 = 153

Least was 18

I must say when I watched the video, the sets with 18 had better form. I wasn't rocking my hips forward for full extension on the higher rep sets...

16 was my low going to parallel, 14 going A2A.

Merry Christmas to everyone at Crossfit. Wanted to say how grateful I am for CF. It allows me to stay in great shape and fres me from the chain of the gym membership. I do about 90% of the WOD's in my basement with about $500 worth of equipment. I spend about 30 mins a day exercising which means alot more time for my family. Best gift we could get. Thanks Coach

20/20/21/21/21/22/22/22 = 169 total

score = 20

squat to d-ball

Happy Holidays, all!

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

Pussed out on the start

Mike Donnelly

Josh 21
Mary 21

26yo 200lbs

19/21/21/21/22/21/21/22

last 20/10 low score was 15

195/72

pushups/situp 2x20
squats
20/19/19/21/21/19/20/21

195/72

pushups/situp 2x20
squats
20/19/19/21/21/19/20/21

What position are you supposed to rest in? Do you walk around and stretch for those thirty seconds? Thanks.

Tabata Scores from 10/14/06:
22 22 22 22 22 21 22 22

Xmas Squats (with better form):
21 21 21 20 21 20 22 21

not too different but squats and I get along regardless of how I flirt with resting.

first couple were over 20 but those aren't the ones that count. Tabata score--- 14 :( next time will do better. Merry christmas everyone and to those overseas good luck and Godspeed.

lowest today was 19 compared to 17 on 10/14/06

28/F/105lbs

12/25/06
20-21-20-21-21-21-22-22

score=20

tabata scores from 10/14/06:
20/20/18/19/18/19/18/18

happy holidays!

score=18

Merry Christmas CF community!

BW 228
38 yoa

23 23 24 25 23 26 23 24 = 191

lowest today 23

quads are now smoked. be safe CT hunters wherever you are serving.

5k
29:08

umm.. i must be doing this wrong...

14,14,16,16,16,16,15,15

did you dudes who hit the 20 mark do something with a swing to it?

MERRY CHRISTMAS TO MY CROSSFIT FAMILY!

xoxox,
Lady Karen

Nice to see CrossFit get a mention in a cycling publication. Now if the cycling community would see the light and adopt it . . . .

warm -up: lunges + overhead squats

Intervals:
20-22-22-22-22-23-23-22

That first 20 was a practice, going to give myself 22 on this one. Since we're resting 3xTabata maybe should have gone for 24 intervals.

24-24-25-25-26-26-26-26

Finished with 6 minute GS set 40/40 (finished right side 40 with 40 seconds to spare....held bell overhead to end of 3 minute time frame).

47 YOM 215 6'-2"

Today marks one month X-fitting. My first foray into Tabata LIKE stuff. Glad first attempt included extra rest.

18,18,18,18,18,18,18,18

Can't imagine how poorly I would have done with standard rest period.

Merry Christmas, Coach and Lauren. Thank you.
Merry Christmas and thank you to all CF leadership, coaches and mentors, for giving us all the gift of sharing your knowledge, experience and wisdom. The gift continues 365 days per year.

Back Squats
185x5x5

Stiff-Leg Deadlifts
185x5x5

subbed 5K

27:12

Merry Christmas all!

24,23,23,25,24,23,23,23
Damn that workout was quick!

18
20
20
21
20
19
20
20
Score:18

100 pull ups 8:00
squats 22, 23, 23, 23, 23, 23, 24, 24

47/165
lowest = 21

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

13

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

bw-197

wu
3/4 mile run around the hood

wod-as rx'd
19-20-20-20-20-21-21-20

Put me down for a 19 on the 1st set-can't blame it on fatigue-Last tabata low score was 18.

Able to bang out 20's with the 30 second rest tabata-Only 19's with to 10 second rest.

Merry Christmas!

MC

We punished ourselves with a 12days of Christmas workout yesterday. These tabata squats will be the icing on the cake for the ol'legs.

Merry Christmas from all of us at CrossFit Tulsa.

Warm-up: open gifts and stuff face (1 round)

Xmas squats: best round 20, lowest round 18

Thanks for the gentle WOD coach - great present. Much appreciated.

Merry Christmas to all Crossfitters,

SAm

15

Merry Christmas to my CrossFit Family!! Thank you to our men & women serving our country - my wife, daughter and rest of the family are enjoying our Christmas today thinking of you.

I loved the article - I think it's real indicator of the need for CrossFit. The folks at Runners World should acknowledge the same.

The last line made me laugh! (so true!): "I'm fit, all right. But it's all I think about. Getting in shape, I realize, is exhausting."

Finally, my Christmas wod:

- Open presents with my wife and daughter. Jay Jay the Jet Plane toys are a hit!

- Run 8 mi with the dogs (including 1mi 900' elevation climb above the fog to see Mt. Diablo)
- 100 Push ups at the top

Total run/pushup time: 1:32"

fun.. will do this tomorow

6ish k run this morning

Merry Xmas to everyone... and all the best KoolAid in 2007! Special Greetings to Coach and Lauren, thankyou :o)

18 (all rounds 18, 21 last rd.)

Thanks DJ. We need beer.

score 20 - by round 20,21,20,21,21,21,21,21. my best Tabata squat score is 20. squats done to Dynamax ball.

p: 15 each round.13 lowest last time
d: 17 each round. 13 lowest last time.

60, BWT 280. ..and I thought my legs burned YESTERDAY! Thanks for the Christmas present, Coach.
18/19/18/18/16/16/18/16

1st 17
Rest btw 20/21

lowest tabata - 16

did it right after a 2.25 mile run with dad and brother, both of whom hadn't run in over a year

time of 18:15 (stayed with them)

merry xmas

21, 21, 22, 21, 22, 22, 21, 21

Best Tabata Squat: 21

Merry Xmas to all! :)

Hey-

WOD: 20/20/21/21/22/22/23/23

Xtra: FS, PP & PJ practice

-K

bw 165#

low score 24

24/24/25/26/25/26/25/25

This one was fun. Finally it pays off to be skinny.

Age 22
BW 165

21/21/22/22/22/21/22/23

=174

Score:21

21-17-19-20-19-21-21-20
Then run 25 min as fast I could...

Merry Christmas to all!!
~Erin

bigone today seeing i'm a day ahead in australia and xmas was yesterday. had to burn off the xmas ham.

400m
15 pull ups
15 hspu
five times for time total time 16mins 10 sec

20/10 squats for 8 circuts 18, 20, 20, 20, 19, 20, 21, 20

then 100 burpees for time 7mins 10 secs.

i'm flogged now!

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

rested 5 minutes then went to the Saturday workout since i missed it. I'll post results on that day. Low energy due to being off with the start of a flu yesterday.

suppose I have to start some where,
12/16/18/18/19/18/18/18

The first one was just making sure form was correct
~W.G.

All the way up to all the way down.

20.

-D.

What is A2A??

20 reps across the board

Merry Christmas,

22, 21, 20, 24, 21, 21, 21, 22

Thanks!!!

Score 22
Last tabata score 19

BWT 195 lbs
Age 22

Nice workout
19
20x2
21x3
22x2

total=165

Made up 5k today too from yesterday since I spent all Christmass Eve with family

5k= 21:30

Frank: 47/ 205 #
As Rx'd: 24/26/25/26/26/27/27/28
score = 24; overall = 209

Matthew: 14/ 130 #
As Rx'd: 26/26/26/27/27/28/28/30
score = 26; overall = 218

Hey-

A Christmas PR! Not pretty, ... but I'm gonna count it.

PP 210lbs

http://www.youtube.com/watch?v=eE9eNUTlA6Q

-K

George: 16, 17, 18, 18 18, 18, 18, 19 = 142; and
Matthew: 20, 20, 18, 19, 19, 20, 20, 21 = 157.

As rx'd to a Dynamax ball. Followed by a run around Fawkner Park.

170 total / 21 rep minimum as rx'ed

K- WU 12 minutes on elliptical

This time Tabatas to parallel- 15-15-14-14-14-15-14-15
Last time(10/2006)-11-11-10-11-10-10-10-11

L- WU one set Tabata squats
this time to parallel-21-20-21-20-21-23-21-21
did not do last time

N timed us, but opted to take the day off.

Kate

#112 WG- A2A means A$$ to Ankles.

Kate

last tabata squats -- 15
today -- 17 with 19 best

Our Xmas workout at the station. 30 was the lowest for us and we followed up with tabata sledge hammer and tried tababta slamball, bad idea. Merry Xmas

Minimum squats:19, Max:20.
This WOD was a little different for me, but I guess it's a good one to do at home. Right after turkey dindin. I did the real Tabata interval of chins, push ups, and sit ups after. I took my wife, my bro and bro-in-law up to OPT for a Christmas WOD!!!

Merry Crossfit to everyone!!

bw:187

Score: 22

Good to see you back Mario!

15

tabata squats (20/30) 7x14,15 prev tabata (20/10) 8x9

No previous score to compare to.

13
11
12
12
12
14
12
14

Tried to hit 15 on the last round but didn't make it. I have a feeling that tomorrow's WOD will be rough.

Score: 11

Merry Christmas. Coach & Luren, I don't tell you often enough Crossfit is one of the most enjoyable and important parts of my life.

Merry Christmas all.
Couldn't run yesterday or day before -- heavy rain and away from home. Took day off and did 112 burpees today. Will probably do today's WOD and run some tomorrow (weather allowing).

Nice to have a bit of a rest...

CrossFit Oakland

EV 14

Misread it. EV did regular Tabata 20/10

Merry Christmas to all!

20,21,21,21,21,21,21,21
Darn first set...haha!

Merry Xmas and Happy Holidays also!

163 total for 8 sets
41yr old/ 260lb M (no duh lol)

Sorry Bas and Todd had to sneak it in days in am! Yikes 4:30 AM comes early! Be there for the next WOD.....

Hi all,
Work
{Ride (Airdyne: 2 miles in 5:33; then, {DB swing (30#er's)x20; PU (+57#'s)x5; Leg raisex30; Push-up (+55#'s)x10; and single leg jumps (10")x15/leg}x3; finally, {ride (same as above)5:33}.
Duration 31:03...

20 M 140

20/20/20/21/22/22/21/21= 167

8 sets of 21

Much easier than Tabata Squats. Wasn't really tired even after the last set, but just didn't feel safe to go faster.

8 sets 14,17,17,16,17,18,18,17

Warmed up well, but screwed around with timer and got a little cold which made me slow on first set. Now for some Christmas turkey. Cheers!

Missed October's tabata, but today's was:
20/20.5/20.5/21/21/22/22/22
Odd - I was fatigued, but got quicker as I went on, particularly on the last 10 of each set. All squats A2A.

Merry Christmas, Happy Hanukah, Happy Festivus, etc...

BW 177
Age 31

Modified CFWUx3

WOD as rx'd: 14/14/14/14/15/16/17/18 and 15 for good measure.
Score: 14
Should have aimed higher in the early sets but wasn't sure how I'd fare later on. No Tabata score on record for comparison.

After WOD, 10-down burpee workout to 20in box at the end of the jump.

Thanks Coach

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

21

#118 Kevin,

I watched your video. I looks like you need to work on locking out your elbows.

Paul: 21
Jen: 22

10k run in am - 47 min

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

Last time 18

Been doing cross fit for about a week now, after being sold on the program by my SWAT brothers.

25/21/24/23/24/23/23/22

Merry Christmas!!!!!

18 18 18 19 19 19 20 19. After running the 5k from yesterday in 20:40.

23, 21, 21, 21, 21, 21, 20, 20

1000 m row and stretching to warm up, then the WOD: 14, 16, 17, 16, 17, 15, 16, 15 - nothing on record to compare to, and some weird twinges in my right calf at the bottom of the squats. Really focused on not letting those heels come up - when I think too much my body seems to slow down ;-)

Just started to feel warm after that so I did a modified "Dirty name" workout which was posted by a CrossFitter a couple days ago:

4 rounds of:
5 jumping pullups
10 db pushpress (15 lb per hand)
15 squats followed by box jump to 18" box (chair, actually)
500 m row

Sometimes these workouts are both a surprise and a mystery. This time the surprises were that the pullups were the easy part and that my rows got increasingly faster with each round (13 second difference from first to last), and the mystery was whether or not I'd actually make it up on the box without cracking a shin or back down to the ground without my legs buckling. Starting out fatigued made my much more conscious of my technique, breathing and posture.

Felt good to do, and I think I worked off some of my slice of birthday cake (my workout buddy and youngest son Ben is 8 years old today).

Merry Christmas to all, and thanks to the CrossFit community for the many gifts shared here.

Cynthia

19 y/o 6'6" 215lbs.
8 sets of squats:

19
20
21
21
22
21
22
21

First time ever, was quite impressed with how out of breath i got and how much im sweating afterwards. merry Christmas everyone!

Nick

A christmas miracle.... a light workout.

hip flexor still hurting w/ deep squats, but I still managed to do correct A2A squats.
19
20
20
20
20
20
21
20
next time, use vest.

Thanks Coach,
Got the whole family involved in this one!
score = 23

Tabata squats

20/30

Score=22

18/17/19/18/17/16/18/19

Krista: Today 21. Best regular Tabata 15.

Ahmik: Today 18. Best regular Tabata 17.

Squats done to dynamax balls.

Merry Christmas

14/11/13/15/14/15/14/16

First Tabata exercises so nothing to compare to yet!

My lowest score was 21 today.

Hope everyone had a great xmas.

37 190lb

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

total=192

No real warmup, unless you count running around the hospital (work) for a good few hours...

Score 22 (seven rounds 22, one 23) and total 177

Compare to best tabata 18, total 156...for me this is perfect rest to give a max effort on the next set and in fact brings to mind countless swim workouts where I would have this interval of rest, though a longer work time. I think my body likes the longer rest, but don't get me wrong..I like tabata intervals a lot because it feels like more of a push.

Alfie-

Aye, you're right. It really looks like I need to extend my arms further. Funny how it feels right while I'm do'n it, but the videos don't lie.

I've noticed that same thing on HSPUs and snatch too.

I'll focus on it and see if I can do better.

Thanks,

-K

27,28,27,27,27,27,27,28

20/10 tabatas... 19

16 squats lowest score, tabata previous was 12

+ 11 at kneeling push ups and 8 sit ups

21, previous low on tabata was 19 last week

+ mixed grip 2x4 dead hang chin ups - 4
+ 30 inch box jumps - 4
+ hspu-s - 4
+ sit ups - 13
all at 20 sec work -- 30 sec rest x 8

bwt squat

8 x 20", 30" rest

Lowest 19
Highest 21

MErry Christmas!

Just did this two days ago as part of Crossfit Fitness Test:

Day 3:
Tabata Squats 20/10 for 4 minutes, followed by 4 minutes of Muscle-Ups.

22 on the squat score, only 4 muscle ups. Hurt my shoulder on first one, and fought for three more. So I scored a 0.

Day 4:
Ramp to max deadlift, then max HSPU's right after.

405 * 13 = score of 8

20 compared to 18 tabata and 13 bottom to bottom tabatta

17/18/21/19
20/19/19/20

So... 17

Thank goodness it was just bodyweight air squats. If I had to carry that broomstick over my head, I'd have done half that.

Didn't do the tabata (which rhymes with ciabatta...mmmmm..), so nothing to compare against.

20/20/20/20
21/21/21/21

Score = 20

Nice score AFT! (But that's par for the course...)

I saw what I wanted to see; standard Tabada 20/10 not 20/30 as written.
25 Dec 06
14, 14, 13, 13, 14, 14, 14, 15
Last (about 60 days ago)
14, 12, 10, 8, 8, 8, 8, 8

Finished off with Tabada interval push ups, sit ups, and pull ups.

Nice Christmas Present.

Happy Holidays to all of Crossfit Nation.
17 reps every rd.

age 43
bw 200

A couple of days behind
5K 26:20
then the Tabata
17/17/17/17/17/17/18/17
Total 137 17 lowest

Been off for about a week and half due to low back injury (Did it installing solid-core doors, not working out.) Still hurts a bit, but felt tabata squats would be safe. Did CFWUx2x10;
-back ext. and subbed push-ups for dips. Also did slow and easy swiss ball crunches, not full sit-ups.

As Rx'd.
21 for most rounds. Had one round w/23 and two w/22.
Finished with 2x10 of pull-ups and push-ups.

Felt good to work out again. It's amazing how quickly the body adapts to doing nothing. I hate being injured!!!
Happy holidays and be safe to everyone!!!

warmup 3rds of squats,pushups,unanchored situpsx15 hspux10 (went down to two phone books stacked on each other)

20/30 split for squat
highest 21 / lowest 19 / compared to 12 for tabata
20/30 split for pushups just for fun
lowest was 12

20 reps
did bench + squats first

22, 23, 23, 23, 24, 23, 23, 23

Then I took the "BrandX & CFUK Xmas challenge" - 100 burpees (including push up, jump & clap)
9:38

Merry Christmas
I did a frannish workout, for time:
- run 800 mtr
- 21x pull-up + 21x hspu
- run 400 mtr
- 15x pull-up + 15x hspu
- run 400 tr
- 9x pull-up + 9x hspu
- run 800 mtr
time: 20:54 min.
Take care, have fun, Johan

Done on 12/26.
Score: 22

Best prev. standard Tabatta 20

BW 210/26/6'

19/19/20/19/18/17/16/15

so - 15

Died hard in that last sets

22,23,22,22,22,22,22,22

Jeff-Pull-ups due to knee-16-17-17-15-10-10-9-10-total 104
Charity- As rxed-18-18-19-19-20-19-20-20-total 153

stretch and warmup

21, 21, 21, 21, 22, 22, 22, 22 = 172

score is 21

stretch and mobility

15/17/18/18/18/17/18/17

first time with Ben and Ali

AMTT

Monkey boy: 18/18/18/18/19/19/18/18

Lowest: 23 reps

previous Tabata 20/10: 19

Lowest: 23 reps

previous Tabata 20/10: 19

I some how managed to do 19 squats the whole way through - form towards the end was not as good as it should have been.

1/2 mile
50 pull-ups
WOD=21 21/23/23/23/23/23/23/22 (previous tabata 20)
50 pull-ups
1/2 mile

interesting, legs really blew up

26,26,26,27,27,27,27,27

3 mile run...23:45
Then WOD
16,16,17,17,16,16,17,20

tabata squats 20/30 intervals, after 5 km run
14,15,15,15,15,15,15,15
score 14, same as with 20/10 intervals, gotta push harder

CF warmup

WOD: 15, 14, 14, 14, 13, 14, 14, 14 (damn 5th set threw off a perfectly good group of 14s...) - 13

Finished by jumping rope for a few minutes.

Didn't notice how tired my legs were until leaving work tonight -- hobbled down the stairs like an old(er) man.

Another Christmas, another year without a Red Ryder BB gun with a compass in the stock....

18, 18, 18, 17, 16, 16, 16, 16

29/185

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

no previous Tabata to compare.

Matt S - Bum to heels, 24/24/24/24/24/24/24/25

sometimes I love being short:-)

Last score was 20 for the (20/10). The extra rest this time was fantastic! Although my lower back worked a lot harder (read feels hammered now) which I am not sure is due to the extra reps or greater depth this time?

Wendy S - 90 degrees, 20/21/21/21/21/21/22/22

tabatas: low round 15
this time: 22s across the board

BW 58kg

Had no net access due to the Taiwan earthquake, and all I remembered was something about squatting intervals, so I did 10 intervals of 20s squat, 10s rest.

21, 18, 17, 15, 15, 13, 14, 14, 14, 15

BW 170 Age 38
19/20/20/21/20/21/21/21
20/10 score 17

As RX'd - 16 reps lowest total.

21, 20, 21, 21, 20, 21

I'll be doing more legs as my 3rd metacarpal is broken...

16

19,18,18,18,18,19,19
180#/34yo

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

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

Score = 18

Last Tabata score = 12

190#/20

15,19,19,19,20,21,20,19

Lowest= 15

Slow start on 1st round @ 20, but rallied for 22s and a 23. I think this was higher than my last.

For eight intervals, squat for twenty seconds and rest for thirty before starting again

20/20/18/18/20/19/18/19
probably need to go lower however...

(done 12/27 after doing Elizabeth out of sequence yesterday)
Last tabata: 13
Today: 14
Quads/hams fairly tight from yesterday's Elizabeth, so score is probably a little low. No HR info as watch froze in middle of WOD!

PS Squat depth down to my new 9" D-ball!

18-18-18-18-18-19-19-19

Low score was 17.

17/18/18/18/19/18/19/18

Low score for last 20/10 was 14.

18

24/23/23/23/23/23/24/24

low score = 23

15/21/22/16/18/18/18/13

low score = 13

M/37/176

Better a late post than none...

21/22/23/24/25/25/25/26

Low = 21

Did this after a long walk with my wife, who got just about the same scores.

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

21, 20, 20, 20, 20, 20, 20, 17

Merry Christmas

28

M/32/170

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

161 total
19 score

First real Crossfit workout!! I did the following squats: 20/20/20/20/20/20/20/20. Total 160.

17 each rd- can't seem to do them fast enough to get to twenty

low = 21
total = 175

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.

Rounds:17/19/19/19/18/18/18/18

Hello everyone!

Got the same as Christina so just copied hers:

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.

Rounds:17/19/19/19/18/18/18/18

London Crossfitter!

25 lowest
total = 212

20 for all 8

21 Lowest.

19/20/21/20/21/21/21/18
No previous Tabata score.

m/39/192.5
did this oe 12/29 along with row 5k

21, 21, 22, 22.5, 22, 23, 22.5, 22.5
I- 13, 14, 22, 18, 20,19, 19, 14
M- 22, 23 25, 33, 27, 31, 23, 25

standard tabata
21
21
17
16
15
1
14
15

test

Did Nancy first in 17 flat

Followed with the "tabata" squats (20 sec on & 30 sec rest) WOD: 20, 20, 19, 20, 18, 20, 20, 21

Low = 18, Total = 158

A little better than my most recent tabata but not my PR

cfwu - 70 pushups/18 pulls
12-9-10-10-9-9-10-12 w/ 20 lb ball

shoulder press x 3
115/135 push/115/120/125

Reg Tabata sq: 18

Today: 19 (first round mistake = 19, Rd 2 - 8 = 20)