Hell yeah...Tabata rules!!

Well hopefully after my deadlifting (basically following the front squat routine after i finished it) debacle with some muscle or something popping during a 315 rep I will be able to pull this off. We shall see.....lookin forward to givin it a try. Have to do this in the AM because Bioshock comes out tomorrow (nerd alert) and after work I won't be doing anything else other than that...hahaha.

This will give those mitochrondria something to think about...

i thought this was a motivating quote..

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter

blank stare....

Lime green.

WOW. Can't wait for this one. First time poster, few months lurker. Just started CF about a month ago. Totally hooked.

Quick question about Back extensions vs hip extensions. My machine is only set for the hip setting.(can only do hip extensions insead of true back extensions) Should I do good mornings instead of hip extensions for workouts like Michael?(not sure which is a better back exercise) Any info would be greatly appreciated.

I should learn to keep the file, but can someone post the Tabata mp3 file again.

sweet, I out here in the country with no gym in miles so this is a perfect one to get. Now the hunt for something to do pull ups from.

T Cash

I prefer Good mornings with no weight, touch ground with as much hand as possible and then up. I like the range of motion better. Killed my hammies for the entire weekend though.

L

huh?
Kinda confused on how this one works.

Nice One Steve,Front Row
A

o..is it 20 seconds of pullups, then 10 secs rest, then 20 seconds of pullups, till you get to 8 intervals? And then you do the same for the next exercise?

O boy..gonna keep the bucket close to me for this one

#13 - g from jerz

you are correct

so you would do

pullups
pushups
situps
squats
then repeat? or do all 8 intervals of pullups, then all 8 of pushups, etc.

also, do we use weight for squats??

Wow.. its been a year since this workout has been posted?

I just got home and settled in after the long 12 hour drive home from Valencia. Thank you Coach, Nicole, Greg A, and all the others who worked so hard this weekend. In retrospect I wish I had went to a cert much earlier. I thought they were only for people who wanted to affiliate but after attending I'd say they're for anyone who wants world class instruction the basic movements of Crossfit and to really understand the concept of elite fitness. If you're thinking about signing up...just do it already!

#15 - Steve

Do ALL the pullups, then ALL the pushups, etc. Finish all 8 sets of each exercise before moving on to the next.

wow... sweet

NOOOOOOOOOOO!

Just joking can't wait.

Tabata hurts.

so is your score the lowest reps in each exercise or is it your lowest reps throughout the entire workout?

Crossfit for a month now... first time doing tabata any suggestions about pacing in early rounds or just go all out?

Bout to do my front squats and look forward to this routine. Coach i did something similar with my clients the other day, I guess great minds think alike. JK! :)

If going for score = pace
If going for best workout go all out

All out it is thanks!

PUKIE HERE I COME!

Thanks to all for the great time at the cert this weekend. The participants really put out and there were some incredible performances. The trainers were were fantastic to work with as always.

Thanks Coach, Lauren.

And Freddie, nice shoes dude.

Congrats, Tony

The UK Adopts the S.P.E.A.R. Tactical System

http://www.policeone.com/police-products/tactical/press-releases/1342586/

squats with weights or no weights???

Another request for where to find a tabata mp3?

http://www.angelfire.com/hero/urbandruid/tabata.mp3

I found this one with google, it should work just fine.

#22 Andy, your answer is in the workout RX: "post total reps from all 32 intervals"

#30 Deecee If weight is RX'd (prescribed) it will be specified clearly. All four exercises here are bodyweight

Funny, before this got posted I did a quickie with a couple of friends (no pun)
tabata circuit (8 rounds of)
OH squats (staff/resistance band)
pushups
couch situps (legs elevated, ~90deg knees, touch feet)

scored (starting reps bracketed)minimums, (18)15, (12)10,(15)15 for myself. very consistent rounds. Good peak effort by the end of it

Hey -
found some tabata mp3's...
(sorry I don't know how to link them!)

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

I made some pretty good tabata files. They have 20 seconds of pump-up music followed by 10 seconds of soothing music to get you amped up and rested accordingly. One of them has a 1 minute break between each 4 minutes for days like July 9th, the other goes straight through. If anyone could let me know how to post these so everyone could enjoy, or email me if you want them sent to you. mach1351@ufl.edu

Side note to previous post. I also made one specifically for todays workout. It is 16 minutes long and rocks.

Sweet kettlebell videos, more please!

#35 Sean, you could use something like http://rapidshare.com/ that will host the file(s) for free.

Thanks #33

I just happened to do this one tonight with 2 friends:

Tabata Something Else:
(Jumping) Pull-ups 17/16/13/12/10/10/10/8
Push-ups 9/6/6/6/4/4/4/4
Situps 11/11/11/10/9/9/9/9
Squats 19/17/14/12/13/14/12/14
Total = 332 (previous PR was 301!)

i got a new ironman triathalon watch 2 weeks ago and it has a timer feature which i can set for 20s and 10s and itll reset automatically and count the intervals. it was made for tabatas.
http://www.rei.com/product/745486

will someone please explain to me how this workout is made.

HAPPY BIRTHDAY TO ME!

Today is my birthday (Tuesday August 21 because I am in Australia). I was hoping todays workout would be crushing to help celebrate. This will be perfect!

Also - anybody in Perth Australia doing crossfit workouts?

Bladeboy, I'm in Melbourne sorry. On www.crossfitvictoria.com website there is a forum with Adelaide, Queensland and Victorian crossfitters , we could do with a Western Australian if you wanted to drop by and say hello.

Happy Birthday by the way.

Cheers Aaron

#42 bladeboy-
Happy Birthday!

Kate

total reps 406.

425

Push-ups: 10 on knees
Sit ups: 11
Squats: 13

Total 282 I think but was too brutal to count.

Definitely between 260 and 290.

Pull-ups were jumping except first set.

25/M/70.6Kg

Man that was humbling!

Pull ups: 9,8,4,4,4,4,4,4
Push ups: 13,9,8,4,5,7,8,7
Sit ups: 23,16,12,10,13,13,14,15
Squats: 13,14,13,13,12,16,14,14

Pull ups: 10/7/7/5/6/4/6/5 (last 6 were on the assist machine)

Push ups: 15/20/15/7/7/6/7/6
Sit ups: 13/9/7/8/9/9/9/9
Squats: 10/18/14/12/12/11/10/10

Total: 303

Got a ways to go!! It was fun though.

538 total.

Kipping pullups: 14, 14, 14, 14, 11, 11, 10, 10 = 98

Chest to deck pushups: 15 for all rounds = 120

Anchored situps: 18, 18, 18, 17, 17, 15, 15, 15 = 133

Dynamax ball squats: 24, 24, 24, 23, 23, 23, 22, 24 = 187

First two sets of pullups were stopped a little short of the 20 second mark, but I could not have done more any of the other rounds. Pushups just barely finished at 15; this was a max effort. Situps also a max effort. Squats were weaker than in the past - my hip flexors were fatigued from the situps.

pulls 5 5 5 3 3 0 3 3= 27
push 5 5 5 5 5 5 5 5= 40
sit 5 5 5 5 5 5 5 5= 40
squat 10 10 10 10 10 10 10 10=80

187 total

Livestrong!

As Rx'd
Score= 405

I read the workout and one word came to mind:

PERDITION

36m/5'10/193lb

266 reps

Pullups were a wreck 1st rd 10 2nd rd 7 - last five rounds went to jumping.

How long does it take to smash through the pull up barrier? Kipping pullups are difficult - I seem to swing to much - I do see the difference in the amount of "total body power" needed to do a kipping vs. a dead hang. I can only improve.

Pullups: 13/9/7/4/4/3/3/4
Push: 15/11/10/10/10/9/10/11
Squat: 13/14/13/14/16/15/15/20
Sit (unanchored): 7/10/8/8/9/9/9/9

Total: 322

CFWUx2

295

Pull-ups: 60
Push-ups: 68
Sit-ups: 102
Squats: 105

CFWUx1

356 (last year my score was 253!)

Pull-ups: 64
Push-ups: 77
Sit-ups: 102
Squats: 113

Note for Woody (previous post): 62 unanchored abmat sit-ups, not 102

Pullups 12/10/12/7/7/5/5/6 (Kipping)
Push 25/20/19/18/16/15/14/16
Sit 14/13/13/13/13/12/12/13 (Anchored)
Squat 15/16/16/16/16/15/18/19

Total = 441

43/M/233

Pullups (jumping): 12,9,7,7,7,7,7,7=63
Pushups: 10,10,10,10,8,8,8,8=72
Situps (AbMat): 8,8,8,8,7,7,7,7=60
Squats: 10,10,10,10,10,10,10,13=83

278

Theresa - (shoulder injured)

Box Jumps - 8,8,7,7,5,7,7,7 = 56
Jumping pull ups - 10,9,6,6,6,6,6,6 = 55
Sit ups - 10,10,10,10,10,10,10,10 = 80
Squats - 14,14,14,15,14,14,15,14 = 114

Total = 305
Tabata Score = 35

Mark

Pull ups - 10,10,10,10,10,10,10,9 = 79
Push ups - 13,13,10,9,8,7,6,6 = 72
Sit ups - 12,13,12,12,12,12,12,12 = 97
Squats - 17,17,17,17,17,17,17,17 = 136

Total = 384
Tabata Score = 44

M-48-70"-174

"Tabata Something Else"

Pull-ups 15-14-12-9-7-7-7-7=78
Push-ups 19-18-14-10-9-10-9-9=98
Sit-ups 16-14-13-13-12-12-13-12=105
Squats 20-19-19-19-19-19-19-20=154

Total Points=435

Hey Maddy thanks for posting those mp3s. This is going to be FUN!
After I jump the 10m this morning. :-O
That'll be fun too.

PU 8;6;7;7;7;8;7;7
PSU 37;30;31;32;31;32;30;33
SU 12;12;12;16;14;13;14;13
SQ 21;22;22;21;22;22;21;23
I did it wrong. I did one set of everything then started over. I will get clerification before starting the next work out.

Kelly Moore = animal....holy god...no pullup bar, thus no pullups...my three exercise total was 221...glad I didn't have a pullup bar or I might have puked...

27m/195#
pu:6,6,6,6,5,4,4,3
pushup:10,10,10,10,8,7,7,7
su:9,9,8,8,7,7,6,6
sq:12,12,12,12,12,12,12,13
total:40+69+60+97= 266
tabata:3+7+6+12= 28

27/M/185

Pullups: 15/12/12/10/10/10/10/10
Pushups: 20/20/19/15/15/15/10/10
Sit-ups: 10 across
Squats: 20/20/20/20/20/19/19/19

total of 4 lowest: 49

27m/193#s
Pull Up-11,7,5,5,5,5,4,4
Push Up-22,19,12,12,11,11,10,9
Sit Up-13,13,13,12,11,11,11,10
Squat-15,15,17,18,19,18,19,20

Total:46+106+94+141=387
Tabata:4+9+10+15=38

Crazy how my squats increased while everything else dove drastically through my workout. What's next CF?!

I forgot my GymBoss at home today and I'm at the fire station for 24 hours. Arggghh!

Here's a link to an online timer that can also be downloaded for use on a PC. Fully adjustable and the numbers are very easy to read from a distance: http://www.speedbagforum.com/timer.html

Thank god for laptops on the fire apparatus! I look forward to cranking this one out later today.

37/m/178

Pull-ups - 8,8,8,6,6,6,5,5 = 52 (limiter = grip)
Push-ups - 15,15,15,15,13,13,13,13 = 114 (limiter = triceps)
Sit-ups (on Abmat) - 15,15,14,12,12,12,12,12 = 104
Squats - 17,17,17,17,17,22,22,21 = 150

Tabata total : 47
Total: 420

40/male/182

wow humbling is right. I can definitely say this type workout causes all the strategies to come forth. You can definitely get a better score if you "game" it and avoid blowing up. I went all out from the get-go, and it shows in the numbers.

pullups- 14/12/9/7/5/3/6/3 (all kipping)
pushups- 10/10/9/9/7/6/6/6
situps- 8/8/8/8/8/8/8/8/8
squats- 10/12/12/12/15/15/15/17

oh I forgot total reps = 257

crap ....added wrong....should be 297!!

Here is a Guns 'N Roses tabata .mp3 I spliced together a few months back. It is for a round of 8 and has a 30 second lead-up.

http://rapidshare.com/files/50325806/TABATA_GNR.mp3

Thanks for the tip on how to put this up here #38.

A question on the situp portion of this workout
Some are anchoring their feet some are not. I will be useing an abmat,which method is best?

I SHOULD HAVE KNOW BETTER WHEN I GOT LOCKER #86!!!
pull-ups 14,9,5,5,6,4,6,3(52)
push-ups 24,13,10,10,6,6,5,5(79)
sit-ups 13,12,12,12,11,11,11,11(93)
squats 13,13,12,11,11,12,11,13(96)
almost met pukie

Total: 312

pull ups: 12,10,9,7,7,7,7,7
push ups: 12,12,12,12,11,10,10,8
sit ups: 10,8,8,7,7,6,6,6
squats: 15,13,12,11,11,12,12,15

M/42/194 lbs.

"Tabata"

Pull-ups 10-8-8-6-5-3-3-2 = 45
Push-ups 19-12-8-7-8-7-7-6 = 74
Sit-ups 10-9-4-0-0-0-0-0 = 23
Squats 13-12-12-12-11-10-11-12 = 93

Total Points 235

Jon: 320
Zack: 317

#74 ralphonzo
That's hilarious! The 10 seconds of serenity crack me up. I especially like the whistling. Thanks.

#75
no best method. just stay consistent from one workout to the next so you can gauge progress. while one method may be harder than the other, doesn't matter for tabata cause you will just do a couple more reps with the 'easier' methods. i cannot believe i just used easy and tabata in the same sentence lol. looking forward to the workout, blew up the last time and did 1(!) pushup the last round (after 21 in the first round). will 'game' today like crazy, anything more than 300 score and I will party.

low scores:

pull-ups 7
push-ups 11
situps 19
squats 17

432

+ 16lb weight vest

pullups - 8/8/8/8/8/8/8/8
pushups - 15/15/15/15/15/15/10/13
situps - 16/15/15/15/15/15/15/20
squats - 15/15/15/15/15/15/15/15

423

last 2 pullups sets assisted (jumping)

27/m/200/5'10

as rx'd = 326

Except forthe first 7PU I did jumping PU - I don't have a pull-up bar I can kip on b/c wall is in the way ---I wish I did.

I did ab mat sit-ups

Have been lurking for a few months and making progress on partial WODs. Did my first complete WOD as RX a couple weeks ago. My first post.
53M/221#
Total 197

First set of pullups from a hang, all others were jumping pullups. The people SITTING on their isolation weight machines this morning were wondering why I was the only person at the Y who was sweating and out of breath .

16:00, as Rx'ed.

:)

Pull: 11/9/7/5/6/4/4/4 = 50
Push: 16/17/15/12/14/10/8/10 = 102
Situp:13/10/12/11/10/10/10/10 = 86
Squat:16/18/16/16/17/16/16/16 = 131

Total: 369

I can do better.

Hahahahahahahaha this is gonna be fun!

421
pullup 15/9/6/6/7/7/5/6
pushup 15/15/15/15/11/10/8/9
situp 15/10/15/13/11/10/11/10
squat 22/21/20/20/21/22/20/21

I LOVE TABATA!

M/36/214 lbs

OK, took a rest yesterday due to soreness in joints and cruising on 10 hours sleep in two days.

today

did both yesterday's WOD before today's

ran .5 mile

95/115/125/130/135/140/145

pull up (gravitron)
8/4/3/6/6/5/6/6 = 45
push ups
13/13/6/8/4/5/3/4 = 56
sit ups
10/11/11/9/8/8/7/9 = 73
squats
10/9/10/9/9/8/10/11 = 77

http://www.triplestereo.com/djollis/Temp/tabata.mp3

there ya go! 16:10 tabata mix. At the beginning 10sec rest and then it´s on go. 20sec work, 10sec rest and so on...

Keep it simple! :)

cheers, OlliS

My WOD:

pullup 12,8,6,6,5,4,3,2 (i suck on this one)
pushup 22,20,20,20,18,18,17,16
situp 20,20,19,18,18,17,17,16
squat 20,20,20,20,20,19,19,18

My first tabata ever, it was a killer.
After 2hours I feel good anway :)

- OlliS

21/m/5'9/175

pull up - 28
push up - 69
sit up - 73
squat - 100

40/m/6'5"/235 (been doing crossfit for about 3 weeks now and loving it)

Low scores:

4 pullups (jumping by the end)
9 pushups (ugly at the end)
12 situps
9 squats

Need to work on the overall intensity though. Tabata scores should improve with practice. I need to do more of this type of workout.

24/f/5'6"/154

pull-ups were partial kips, chin isn't reaching the bar yet. Push-ups degenerated rapidly to negatives, with knees assisting on the way back up. Sit-ups were on the ab-mat with knees out.

Total: 260

pullups: 10-10-10-6-5-5-5-5 = 55
pushups: 15-12-10-10-6-7-6-6 = 77
situps: 10-10-13-12-12-10-10-10 = 87
squats: 15-15-15-15-15-15-15-16 = 131

Total: 356

Pullups: 15,12,10,8,8,8,7,7 = 75
Pushups: 20,20,15,12,13,12,12,14 = 106
Situps: 15,15,12,11,11,11,11,12 = 98
Squats: 20,20,20,20,20,19,18,20 = 157
Total: 436

pullups - 12x4;10x4 = 88
pushups - 20x8 = 160
situps - 15x2;13x6 = 108
squats - 25x8 = 200

form got real ugly

Back from a couple weeks off. 100 pullups for time today. 14:01 plus torn-up hands. Great to be back.

31yom@185lbs

Done with flak and sapi plates.

pullups - 51
pushups - 65
situps - 67
squats - 150

Total: 333

40/183

pull ups: 17-13-7-6-6-5-5-5 = 64
push ups: 13-10-10-9-8-8-8-7= 73
sit ups: 10-10-9-7-8-7-7-7 = 65
Squats: 19-19-13-17-10-18-9-18= 123

Total: 325

bw: 185

As rx'd:
pu: 14, 8, 6, 5, 4, 5, 4, 4 = 50
pu: 23, 14, 9, 7, 7, 5, 6, 6 = 77
su: 13, 13, 12, 13, 11, 11, 11, 11 = 95
sq: 15, 15, 16, 16, 16, 16, 16, 17 = 125
total = 347

Age: 42
Wt: 165
3xCFWU (minus pullups & dips (injured wrist))

(1-25-06)/(6-20-06)/9-19-06/this time

kipping pullups: 54/60/60/60
pushups: 108/105/119/25 (bad wrist - quit after first set)
situps: 116/136/130/112
squats: 131/177/161/168
TOTAL: 409/478/470/362

situps didn't *feel* that slow...

30/m/190

Total - 431

Tabata Score - 44

Strict form on all reps.

#87 thanks for the MP3, it helped a lot.

Pull: 8-8-5-3-1-3-2-1 = 31
Push: 10-10-10-6-3-2-2-3 = 46
Sit: 10-10-10-10-10-10-10-10 = 80
Squat:12-12-12-12-10-10-10-14 = 92 = 249

Not complaining. I went for score rather than effort (save the last set of each exercise), and it showed up well, except I fizzled on pullups and pushups... still, great workout, can't wait to see what tomorrow is.

Great job everyone

28/m/215

Total - 419

Tabata Score - 38

Followed by 120 box jumps (broken into sets)

bw: 155

as rx'd
pu:15,10,5,5,4,4,4,4=52
pu:20,15,10,10,9,9,9,9=91
su:10,10,10,9,8,8,8,8=71
sq:15,15,15,15,15,15,15,19=124
total:328

406. Still feel sick.

38yoM/5ft8in/146 lbs

Pull Ups: 8/8/8/8/8/8/8/8 total-64
Push Ups: 15/15/15/15/15/15/13/17 total - 120
Sit Ups: 12/12/15/15/15/15/15/20 total - 119
Squats: 15/20/21/21/21/21/25/24 total - 168

Grand total/score = 471

I set goals for each round on this one - stuck with it on pull ups and push ups, exceeded it on sit ups and squats.
The last time this one came up was my second week of CrossFit. Last score - 305 w/ assisted pull ups.

m/3/6ft/168

Pull-ups: 13, 10, 6, 6, 5, 6, 4, 4 = 54
Push-ups: 16, 17, 13, 9, 11, 9, 8, 9 = 92
Sit-ups : 8, 8, 7, 7, 7, 7, 6, 6 = 56
Squats : 14, 14, 13, 12, 12, 12, 13, 13 = 103

Total reps: 305

Pull-ups mostly kipped. Sit-ups were abmat style.

That online timer was great, thanx for posting that!

1000 m easy row

stretching

Pullups: 5/5/7/7/7/7/7/7 (last 5 sets jumping)
Pushups: 11/11/11/9/7/6/8/8
Situps: 10/11/11/10/9/9/10/11
Squats: 11/12/13/13/14/14/15/15

Total: 311

After watching my buddy blow-up going all out, I "gamed" it. Very humbling WOD.

John West

Not sure how to score this since this is my first tabata.

38/m/165

pull-up - 19/17/15/16/12/8/5/4
push-up - 27/28/25/24/20/22/19/23
sit-up - 21/22/22/20/23/18/15/23
squat - 31/31/27/28/27/22/27/27

I love the weird looks you get a the globogym when you are doing a CF workout.

Caught up with "Murph" this morning.

46:00

Gotta get me an X-Vest before this one comes around again. Maybe next time it won't be raining either, so I can go do it outside instead of having to run on the treadmill in the gym.

I'm probably going to tackle yesterdays WOD after work. I don't think I'll be able to do today's until tomorrow, when I'll have someone available to keep time for me.

43/68/74/128 last time
37/73/71/135 this time.
This time chins were strict from a tree branch, push up, sit ups and squats right beneath.
post: amrap hspu up against barn - three attempts 90 seconds rest btw attempts 7/4/5

Oops, I mean "JT". I did yesterday's already.

We had to add in an extra 10 seconds rest time between stations to allow for transition time.

L-
WU- row 817 m in 4:00 min
WOD-
Jumping Pullups- 27,20,20,19,17,16,20,19= 158
Push ups- 10,15,14,12,8,8,8,8= 83 (last 4 sets on knees)
Anchored Sit ups- 10,13,9,9,8,7,9,9= 74
Squats- 15,15,16,16,15,16,15,15= 123
Total- 438

K-
WU- Row 1000 m
WOD-
Jumping Pullups- 11,9,8,7,6,7,7,7= 62
Push ups- 9,8,8,7,7,7,5,6= 57 (last 4 sets on knees)
Anchored Situps- 9,10,9,9,8,8,8,8= 69
Squats- 12,11,10,11,11,11,10,11= 87
Total- 275

Totally surprised myself and got in a few baby kips with my jumping pullups!
I got into an argument with N today about taking a 50% cycle. We are supossed to be doing one, but I wanted to see what my score would be for the whole WO, so I told her "Screw the 50%, I'm going all the way!" She threw her hands up in exasperation at me. :)

N-
WU- Ran 1 mile in 10:19 min
WOD- 50% cycle
Jumping Pullups- 15,9,6,7= 37
Push ups- 7,7,7,8= 29
Anchored Situps- 10,7,10,8= 35
Squats- 12,12,12,12= 48
Total- 149

Kate

Mike-

424

Andy-

369, only second CF workout!

mmmmm i thought with this you just added up your lowest rep for each part, then just add those up?

6
8
8
16
my total is 38or just for agrument sake 304

bw 180 5'7

30yom/185#
pull up:12/9/8/5/5/5/4/4=52
push up:20/13/10/8/9/9/7/9=85
sit up:14/13/12/13/11/11/12/13=99
squat:16/15/16/13/13/13/12/13=111
total:347.....probably my favorite wod yet...i'll be feeling this tonight!

pull-ups 4 (shoulda gone for more)
push-ups 10 (had 12 up until the last two sets)
sit-ups 10 (killed me... I'm not sure why)
squats - 12 (shoulda gone for more)

WU 2 minute Row x3

WOD as rx'd, first time with unassisted pu's
The first two were fine, massive deterioration thereafter

pu: 5,5,5,3,3,3,3,3=30
psh: 10,10,8,8,7,7,7,7=64
sit: 10x8=80
sq: 15x8=120
total:294

Lime green. Allll weekend!

would have scored it, but I flat out forgot.(really score was just too embarrassing to post). Love this workout though!

Danny Mac and Anthony, up front and flyin' the SSD flag.

For all of those who had to put up with Danny for the weekend, I apologize....now you know what all his partners endure, hehehe (but he is a good cop and person in the end -same for Anthony). I'm jealous guys, but I am glad you got to take part in an important event and can help educating the academy recruits about CF and functional fitness. Yes, Danny is an academy training officer...scary....

Question:

Should I do Kipping pullups on tabata instead of normal pullups? I watched the video and it seems to suit much better for tabatas...

Pullups (jumping) 11/8/5/8/5/8/7/6
Pushups 13/10/9/9/8/8/8/8
Situps 8/9/8/9/8/8/8/8
Squats 13/14/13/11/11/11/11/12
Total: 293

#43 Bladeboy - Happy Birthday!
You got me thinking, my birthday was Friday...my 30th. The coolest thing about it though is that after doing Crossfit for about 9 months now, I'm by far in the best shape of my life, so as I head into my 30's my life really is only getting better. To top it off I got to celebrate by doing the certification all weekend.
I Love this stuff!

Adam Ulm
Crossfit Flood

Got some!
5oom row warm-up.
Pullups:10-10-8-5-5-6-5-5
pushups:20-10-6-7-6-5-5-6
sit-ups:13-12-12-10-10-10-10-10
squats :15-14-15-15-15-15-15-15.
My legs were wobbly. i did front squats last night so i felt it today on the squats.
95-3
115-3
135-3
145-2
135-3
135-3
135-3.
thanks coach and all the other crossfitters that motivate me forward. Greg your an inspiration to watch.

36/M/64kg

Pullups: 12,12,12,12,12,12,12,12 = 96
Pushup: 15,15,15,15,15,16,16,17 = 124
Situps: 15,16,16,15,15,15,15,19 = 126
Squats: 20,21,20,20,20,20,21,23 = 165

Total: 511

Good day today. Felt very fresh during and after.

Forgot to Total.
pull-54
push-65 Total= 325
sit-87
squat-119

good work! # 129

46yom 160#
Pullups kipped stopped short on 1 and 2, situps abmat anchored, pushup's stopped short of max effort on rds 1-3, squats were extremely difficult today thought I'd do better.
Pullup's 17/17/13/11/10/8/10/10/= 96
Pushup's 25/25/25/25/20/20/20/20/20= 180
Situp's 15/14/14/13/13/11/11/11 =102
Squats 22/22/18/16/17/17/17/19= 148

New PR 526

Nice effort Kelly, I thought I was putting up good numbers.

42/M/189

pullups: 19,15,12,9,6,5,5,4 - 75
pushups: 15,12,7,6,5,4,4,5,- 58
situps: 20,20,16,11,10,10,11,10 - 108
squats: 26,26,27,25,20,26,23,27 - 200

total: 441

my legs were "jello" at the end. wow.

I used a countdown timer at: http://www.speedbagforum.com/timer.html

Thanks crossfit.

21/m/127

Pullups: 53
Pushups: 93
Situps: 75
Squat: 121
TOTAL: 342

2 mile trail run afterwards. Nice, easy pace.

Pull 17 16 11 10 10 6 8 7
push 28 26 16 12 11 10 10 8
sit 15 15 15 15 12 12 11 10
sq 25 20 23 19 15 18 18 22

463

Hi all! Recent lurker here, and someone who wants to give this WOD a go. [I did yesterday's but I practiced on form with a broomstick.]

I'm 23/f, used to play rugby in college and I've never done a pull-up. Any suggestions for assisted pull-ups or anything similar for someone who has no access to gym equipment and is entirely too short for a tree branch? I'll have access to a gym when I head back to school in the fall, but I would prefer to start working on pull-ups as soon as I can.

FUN STUFF!

18/m/163

Pullups: 70 Lowest: 4 (No pullup bar, difficult to keep grip on makeshift bar)
Pushups: 109 Lowest: 10
Situps: 112 Lowest: 10
Squats: 179 Lowest: 21
TOTAL: 470

Pull-34
Push-95
Sit-81
Squat-113

30/M/190#

#127 Adam Ulm-
Happy beLated Birthday!

Kate

pulls: 65
push: 110
sits: 80
squats: 120
total:375
my score is wizzeak!

I just threw up...

Day behind. Front Squats. 155 max, basically BW. Tabata on Thursday.

506 total reps (104,123,109,170)..previous 445

bwt-160

at cabin

41yo/f/165#
339 total
Pullups 1st round 3 PR :)
remaining jumping 10,10,9,9,9,8
pushups strict 10,10,9,8,8,7,6,8
situps incline bench 7(lowered bench, too high)
10,11,10,10,9,9,8
squats(halfway-sharp intense pain in lower back at halfway down of squat, think from incline situps) 11, 17, 18, 17,18, 17,17,16

289 total reps
(19,41,94,135)
at cabin

22/f/139
Did not do pull ups
Push-ups (on knees)18-16-16-10-12-10-8-5
Sit-Ups 9-8-7-6-6-5-6-7
Squats 18-16-14-14-10-10-8-7
Total 246

m/22/144

pullup 13/9/3/4/5/8/5/5 = 52
pushup 18/15/10/10/4/8/8/3 = 76
situp 15/13/15/13/12/10/12/11 = 101
squat 13/12/12/13/13/14/14/15 = 106
335 total

for some reason i thought this would be a good way to cure my hangover. i'm gonna go crawl into a corner somewhere... crying.

Seems like its hard to keep track of all the different numbers..any advice?
Stopwatch?
Or pen and paper but that seems to...in the way...

I know most people have already finished today. Sorry it took so long but here are 2 of the tabata workout mixes. Theyre both pretty good. The first is for today, the second is for days like july 9th. enjoy

http://rapidshare.com/files/50369590/tabata2.mp3
http://rapidshare.com/files/50371653/tabata.mp3

25yrs/m/162lbs

still resting my knee so subbed in planking for squats.

pull ups: 8/7/6/4/4/3/3/3
push ups: 12/12/12/12/12/12/12/12
sit ups: 12/12/12/12/12/12/12/12
planking: 20secs/20/20/20/20/20/20/20

did "Michael" instead...sub'd running for rowing.

total time - 25:55

Pullups 20,18,8,6,6,4,2,1=
Pushups 30, 20, 15,15,10,8,5,4=
Situps 34,33,31,25,20,20,18,20=
Squats 13,12,10,9,9,8,5,4,2=

I'm a Marine Drill Instructor and this is my first time doing this type of workout, I love it.. My hands are still shaking.... I think I am addicted!!!

40/m/170

pull up: 13/9/6/4/4/5/3/4
push up: 13/12/9/8/7/7/7/5
sit ups: 12/12/10/9/9/7/9/9
squats: 14/15/15/15/13/14/13/14

total 306

ran out of gas way to fast on pull ups...

M/44/190

Total- 454

Did "Cindy" yesterday, so this sucked.

32/M/200lbs

pull-ups: 8/4/4/4/4/4/4/4 = 36
push-ups: 10/10/5/5/5/5/5/5 = 50
sit-ups: 10/10/10/10/10/10/10/10 = 80
squats: 15/17/17/15/15/15/15/15 = 109

Total = 275

Does anyone else suffer from lower back pain out there(stupid quesiton I know but it get things started). I am a intermediate-advanced crossfiter who also plays squash 3-4 times a week. I stretch pretty consistantly but I stil suffer from lower back pain in the mornings and during hard workouts.

Crossfit wods always require you to activate you core which lead me to believe mine is in pretty good shape.

I've tried the chiro, which has helped. Is it normal to have a sore lower back when you are putting your body to the test day in day out or should it be able to handle the load?

Would sticking strong on the zone help? Should I do more core work before and after the wod? Any suggestions would be much appreciated.

28/m/200

"Tabata Something Else":
Total Reps - 265

Breakdown:
Pull-ups - 11, 6, 3, 3, 2, 1, 1, 2 = 29
Push-ups - 10, 10, 10, 10, 10, 8, 4, 4 = 66
Sit-ups - 10, 10, 10, 9, 9, 8, 9, 10 = 75
Squats - 10, 12, 12, 12, 12, 12, 12, 13 = 9

M/19yr/150lb/67in/WOD#3

...Killer workout. As you can notice, I didn't do a good job of pacing my pull-ups. Learning from that, I did better on the push-ups but hit the wall around set 6 or 7. I really pushed through on the squats though, so I was proud about that--especially after having a leg-intensive day yesterday. I wanted to puke so bad after finishing--I think it took me as long (if not longer) to "cool down" as it did to do the actual workout!

Bwt: 133

As Rx'd:

Pull-ups: 13 for 8
Push-ups: 17 for 7 and 16 for the last one
Sit-ups: 14 for 8
Squats: 23 for 8

I paced myself from the start and improved a tiny bit on pull-ups and sit-ups

As RX'ed
434

pull-ups:12-14-10-10-10-7-7-7=77
push-ups:20-18-16-11-9-9-9-9=101
sit-ups:13-11-11-10-9-9-6-8=77
squat:14-16-15-14-11-12-12-13=107
total:362

Nicole:
pullups: 13,8,7,7,7,7,7,7=56
pushups: 10,10,8,6,6,6,5,6=57
situps(abmat): 11,10,10,10,10,10,10,10=81
squats: 20,19,18,18,18,18,18,18=147
total=341

total was 5 less than last time.

Tabata Something Else

Pullups 10-8-8-8-6-7-5-5 = 49
Pushups 13-13-13-13-13-11-10-11 = 97
Situps 10-10-10-10-10-10-10-10 = 80
Squats 12-12-12-12-12-12-15-16 = 103

Total 329

last time: 340 (11)

Male
24 yo
183

425 total reps.

5 min rope skipping + CFWUx1

Pull up: 14/13/8/6/5/5/6/5
Push up: 21/18/15/12/13/10/11/11
Sit up: 17/17/19/15/16/15/16/15
Squat: 19/20/19/19/19/18/20/19

Total: 457

- Kipping Pull-ups alternating hands each set.

- No strickt sit ups. Used arms for extra thrust (hence the high numbers)

cchpie #154

I cannot remember a time without back pain. Started in my early teens, I am now 45.

I work out hard and it rarely limits me from being active but I do have to constantly adjust.

I tried to really baby my back for about ten years (because that's what my Dr. told me to do or I would make it worse) ~28-38 y/o. That was a bad plan, it got much worse (and I lost function). Started working it hard again, but very carefully. it got somewhat better and function returned, but it still hurts almost all of the time.

The only thing good I have to say is it still works, I coach soccer, run, lift.

If you figure it out let me know, but you are not alone.

Pullups- 10,8,5,3,3,4,5,4
Pushups- 15,15,15,15,15,13,12,8
Situps- 10,10,10,11,11,10,10,8
Squats- 15,15,14,13,12,12,12,12

Total reps- 335

This was the first CF workout that I felt like I could have/should have went harder. For that insurrection I smoked myself on the treadclimber and the elliptical for 40 total minuts.

I am sorry, and I wont't let it happen again.

31m/5'10"/205#
Pull-up: 37
Push-up: 86
Sit-up: 45
Squat: 190
Total: 358

First Post --- been lurking / WOD (modified) for about a month --- and am playing a little catch up.

33yo/f/136

Did Michael for first time yesterday 33:25 ---- almost met Mr. Pukey.

150#/29yom

As Rx'd:

I was pacing for everything....

Pull-ups: 6/6/6/6/6/5/5/5 = 45/5
Push-ups: 17 x 8 = 136/17
Sit-ups: 16 x 8 = 128/16
Squats: 16, then 15 x 7 = 121/15

Total = 430 low total = 53

Taught spin prior, I think it hurt my squats.

Also, did Front Squats yesterday, hit 185# for 3 and 205 for 1, hadn't done those in a long time, so pleasantly surprised.

pull 5,5,5,5,5,5,5,5
push 10,10,10,10,10,10,10,10
sit 12,12,11,9,9,8,8,9
squat 15,14,12,12,11,12,10,15

tabata: 33
total: 289

so which is the correct scoring the tabata score, as the workout is called or the whole reps?
why are we totaling all the reps though?

=345
120 =squats
96 =sit-ups
68 =push-ups
61 =pull-ups

It's demoralizing to fade so dramaticlly during the pull-ups and push-ups

pullups : 8x6
pushups : 8x7
situps : 8x8
squats : 8x11+3

Total : 259 , Tabata total : 32

Could have pushed it a bit more, but played it conservatively.

CFWUx3 (Sub BB rows for pull-up)

Apparently I don't understand the concept of pacing:
Pull-up: 11,8,5,4,3,3,3,3
Push-up: 21,21,15,12,10,9,8,8
Sit-up: 13,13,13,13,13,13,13,13
Squat: 17,17,17,17,17,17,17,17

Tabata score: 41

M/42/165

As Rx'ed

Pull-ups 14/12/10/8/8/6/8/6
Push-ups 18/15/15/15/15/13/11/10
Sit-ups 11/13/14/13/14/14/15/15
Squats 16/17/17/17/17/17/17/19

Total: 429

M/33/5'9/168#/CFT=870

As Rx'd
10.10.7.5.4.5.4.5=50
10.10.11.9.7.7.7.5=66
12.10.7.7.7.7.8.9=57
16.13.15x5.14=118

Total=291
Tabata score=29

40yof, 5'7, 150lbs

First ever tabata sesh. Thanks for the tabata music link, Michael!
Did this one at home.

Jumping pull-ups: 9, 10, 9, 8, 8, 8, 8, 9
Press-ups: 15, 12, 9, 8, 7, 8, 8, 8
Sit-ups (unanchored): 9, 10, 10, 10, 10, 10, 10, 10
Squats: 14, 15, 15, 15, 15, 15, 15, 15
TOTAL: 342

warmup by stretching and rom stuff
post tried to jump rope tried is the key
pullups 9 7 4 4 4 4 4 4 =40 this will go up
pushups 14 13 13 12 12 8 8 8 = 88 hit failure and arms started to tingle and burn
situps 17 per set could attempt more = 136
squats 17 per set could attempt more =136

total an even 400 going to try a cindy style 'tabata this' on next rest day weekend off in vegas

How do you calculate the "Tabatha score"?

Meh, this is a bit gimmicky, know what I mean? But I need to get good at pullups, pushups, situps, and squats, so I guess I'm doing it. Just keep in mind that this isn't the protocol that Tabata tested. Not exactly, anyway.

#42 bladeboy- Happy Birthday!

Kate- great job on the baby kips!

OPT- holy smokes!

tabatas later this afternoon for me.

this one hurt.

pull-ups: 55
push ups: 62
sit ups: 91
squats: 75

total = 283

my legs were sooo sore from yesterday!

24/M/195

As rx'ed. I've been doing Crossfit for the last 4 months, and this was hands down the most painful workout yet.

Pullups: 12/11/10/10/8/8/7/7
Pushups: 18/15/14/13/11/9/10/10
Situps (unanchored): 14/15/14/15/14/14/14/15
Squats: 18/18/19/17/15/15/14/15

Total: 419

On an unrelated (to today's workout) note, is there a standard conversion between ring and bar muscle-ups? I've seen the 4:1 dips/pullups to muscle-up conversion, and the 3:1 bar dips to ring dips conversion. Thanks!

31/m/215/6'5"

As rx'd:
12,8,5,5,4,3,3,4 = 44
18,12,10,8,8,8,8,8 = 80
10,8,8,8,7,7,7,6 = 61
15,15,15,13,13,13,13,14 = 111

Total = 296
Tabata = 30

A slower pace on pullups and pushups would have been good for both total and tabata. Burned out too quickly.

M 23 180

Pull Ups: 15/10/10/8/5/5/5/5
Push Ups: 15/15/15/15/10/8/8/8
Sit Ups: 10/10/10/10/10/8/8/8
Squats: 15/15/15/15/15/15/15/20

Total: 369

as rx'd

10,9,8,8,6,6,5=52
15,15,10,10,10,10,8,8=86
14,14,12,12,12,12,12,12=100
15,15,15,15,14,12,12,13=111

TSE total=349
tabata score=37

Everybody,

Who cares about your total reps!..Your score is the total of the lowest round for each exercise. Say if your lowest round for Push ups is 12, then that's your score for that exercise, then if your lowest round for Pull ups is 8, then that's your score for that exercise, and so on...Then, you take those and add them all. The real score should hover from anywhere between 30-40 for novices to 50-75 for elite. It's all explained in the FAQ. Read it... That will save you lots of confusion, as it seems that there is quite a lot of it here for this WOD.

46 / 178

49-96-95-129 = 369 (tabata=40) vs 290 (tabata=26) from 19-Sep-06

#175

Your tabata score is the reps from your lowest set - for example on pullups if you did 10/9/9/9/9/9/12/3 - your score is 3.

Happy B-day to #42 Bladeboy and #127 Adamulm (belated).

CFWU x3 (10 reps, except 5 OHS, 5 sit-ups and 5 pull-ups per set)

Brand X "puppies" mod:

Did 4 intervals of each instead of 8:

Pull-ups: 12/12/11/11 = 46 (jumping pull-ups)
Push-ups: 10/10/11/11 = 42
Sit-ups: 11/11/11/11 = 44
Squats: 12/12/12/13 = 49

Total reps: 181
Tabata score: 43

Probably could have done all 8 intervals for each exercise, but this was my first Tabata and I didn't want to hurt myself--going to the San Diego Cert this weekend. May not be able to do tomorrow's WOD since I'm catching a train to the airport at 9:44 am.

F/58/140

cchpie, 154: I played a ton of squash in college and after, but ultimately stopped due to back issues. I should add that I date back to hard rubber balls played in cold courts, not the 72 green ball squash of today, but in any event there's a fair amount of twisting for shots which could be contributing to your back pain. Hang up your squash racquet for a few weeks and see if you improve. Good luck.

forgot to write my total down:
535

Oh dear, I think I made a boo-boo around the 8:30 min mark because I thought I had one set of sit-ups left and the watch read 12 minutes so I had to scramble up, and start the squats with some extra rest. I think I did an extra set of push ups and one less of sit-ups? Anywho, I'm a dumbarse and I need to idiot-proof this Tabata stuff.

Chins-86
Push Ups-83
Sit-Ups-72 (unanchored)
Squats-134
Total=375, up a fair bit from last year of 321

Funny thing the world is; the last time this WOD appeared I was in Saskatoon, biding my time before the Chili Peppers concert (my 3rd in 4 days), I was newly married and still a rookie firefighter...

Pre-TGU+C&J up to 185
Post-Muscle Up practice...

Hey there =),

I'm a german Student just finished about
3 weeks Crossfit and I'm loving it!

I did:

(jumping) Pull-ups: 14-13-10- 7- 7- 7- 6- 7 = 71
Push-ups: 12- 9- 8- 7- 7- 7- 7- 6 = 63
Sit-ups: 10- 9- 9- 9- 9- 9- 8- 8 = 71
Squatsh: 15-15-16-16-17-15-15-19 = 128

Total reps: 333
Tabata score: 35

Thanks for posting WOD's!

Thanks to Jeff Martone for introducing the Turkish Get-up to me! :)

Jeff mentioned that he used to have a bad shoulder before doing these. My right shoulder has been bothering me lately.

So I tried them every day after the WOD (I use the full squat version) and on rest days for the last week and my shoulder (and lower back) feels wonderful! (I also used that great Trigger Point Therapy Workbook.)

Can anyone explain why these are so good for the shoulder? (They are a heck of a lot more fun than external rotation exercises like L-flys!)

Also, Coach B mentioned using one-handed lifts for his athletes when their shoulders are injured. Is it the same kind of good action on the shoulder as the get-ups?

Thanks,

BrianB

Front Squat reps of 3: 85-95-105-110-115-120-125,
attempted 130 but only got 1 rep

HSPU with feet on rack bar
Dips- bench dips with feet on another bench

21 HSPU, 63 dips, 21 push ups
15 HSPU, 45 dips, 15 push ups
9 HSPU, 27 dips, 9 push ups

= 12:32, not going at 100%. Recovering from Sun/ Mon migraine, dizzy, etc. Stress will eat you alive!!
Erin

Pull ups: 12, 11, 8, 7, 7, 7, 6, 6 - Total - 63
Push ups: 17, 17, 14, 12, 10, 10, 10, 10-Total-100
Sit ups: 13, 14, 14, 13, 13, 14, 14, 14-Total-109
Squats: 15, 18, 17, 15, 15, 15, 15, 17-Total-127

Overall total: 399 (Dang!)

Sit ups unanchored. In CFWU did only 5 pullups per set.

First "Tabata Something" WOD and it was good, clean fun. aka quick and dirty.

M/29yo/6'4"/203#

Pull Ups: 15-9-7-8-6-6-2-6= 59
Push Ups: 17-13-10-7-5-5-6-5= 68
Sit Ups: 13-12-10-10-9-6-8-11= 79
Squats: 14-11-9-7-8-6-11-8= 74

Total: 280
I hate Tabatas!!

30M / 155 / CFT 695

Pullups: 74 (tried desperately to hit 10 per set)
Pushups: 100 (mostly 12s)
Situps: 119 (almost all 15s)
Squats: 149 (tried for 20s, but my legs lit up like a torch after yesterdays squats)

Total: 442

PR: 496...still searching for 500+

boy did i pick a bad day to feel like i was strong enough to jump back into crossfit. Tabatas. Oy.

Pullups, dead hang, no kip: 10,10,10,10,8,7,7,7
push ups, chest to floor: 15,10,10,10,10,10,10,10
sit ups, no anchor: 10,10,10,10,10,10,10,10
squats: 15,10,10,10,15,10,10,15

went for pace, but ended up feeling a lot like maximum effort. Oof.

37 bw190

pull 86
push 117
sit 113
sq 171
Total 487

Viola

jumping pulls 127
knee pushups 78
sit 86
sq 111
totals 402

26 yo/m/195/6'7"
as Rxed except subbed incline sit-ups

pulls 13,9,10,7,7,5,6,5 = 62
pushes 15,12,8,5,4,5,4,3 = 56
sit-ups 8,4,5,5,4,4,4,4 = 38
squats 18,15,15,14,13,14,13,14 = 116
total = 272

40, bw 184

Pull 47
Push 84
Sit 60 (bent knee w/ abmat)
Sq 61

Total 252

m/33/5'9"/175-[111 days since CF Columbus Ohio]

Pull-ups
12-7-5-4-5-5-6-5 = 49

Push-ups
21-17-14-9-7-6-6-5 = 85

Sit-ups
16-15-10-10-7-7-7-7 = 79

Squats
19-20-21-20-20-20-20-20 = 160

Total reps = 373

Nothing to compare to but it would seem that my pull-ups suck. They were static since i can not kipp but still. Any suggestions outside of just following the WODs as posted?

1st tabata

pull ups 10/8/8/5/5/4/3/3/3=46
push ups 10x8=80
sit ups 12+10x7=82
squats 10x8=80
total =288
plenty of room for improvement

wod as rx'd -71,80,113,147=411
post hspu work

18 y/o F

YEAH!
That was awesome.
Substituted a tri-cep emphasizing push-up for pullups and I wasn't counting reps - but the music mp3s were SUPER helpful!! Got my friend to do the workout with me - she rowed crew last year, and now she'll probably do CF when she's doesn't have practice.
Validated swimming this morning (400 in 6:07 -good enough to get me 100% in the course) and jumped the 10m.
Going to a meeting tonight about powerlifting this semester. This is going to be FUN!!!

Yea i pretty much got my ass kicked,,, gotta start @ some point though.

Duh, squats were 4-count:

47/84/60/122 = 313

33M / 185# / WOD #163 / CFT 825

CFWU, then "Tabata Something Else"

pull-ups = 7,7,6,6,6,5,5,5 = 47 (rings)
push-ups = 10,11,11,11,11,11,11,11 = 87
sit-ups = 14,13,11,10,10,10,10,11 = 89 (ABMAT and anchored)
squats = 15,15,15,15,12,12,12,15 = 111

Total = 334

25/F
kipping pull-ups - 38
kneeling push - 115
sit-ups - 76
squats - 151
=380

Day 2 @ CrossFit Socal:

50 ring dips
800m run
50 ring dips
800m run
50 ring dips

All full form dips, had to do a jumping muscle up each time I broke up a set to get to the top position, that sucked.

24:13

M/37/175

A bit disappointed - will do better next time. The rap MP3 mix was great for this workout!

Pullups: 12,9,7,5,5,4,4,4 = 50 (strict)
Pushups: 15,15,15,10,10,8,7,6 = 86
Situps: 12,10,10,9,10,8,7,7 = 73
Squats: 17,18,17,18,18,18,17,18 = 141

Total: 350
(Tabata score: 34)

I held back a bit at the beginning of each exercise hoping to have some steam left by the last sets, but I doubt it did anything but lower my score! :(

Pu- 9-7-7-6-6-7-6-7 = 55
Pu- 12-10-10-10-10-10-10-12 = 84
Su- 11-11-11-11-11-11-11-13 = 90
Sq- 15-14-14-14-14-13-15-17 = 116
Total: 345

Pull:7,4,3,2,2,2,2,2=24 (dowel laying atop rafters too rickety to kip, non-ideal)
Push:10,10,10,10,5,6,5,4=60
Sit:4,9,6,7,8,7,7,8=56
Squat:15x8=120 total=260 Clearly I've got a lot of work to do still.

pullups: 9x8=72
pushups: 10x8=80
situps: 9x8=72
squats:14x8=112
=336

#75 -- thanks for the gnr mix. can't wait to try this.

Pull-ups (40# assist) 59
Push-ups 68 (last 4 rounds from knees)
Sit-ups 120
Squats 110
Total 357

#187 Harry - Chill fella. Score your WOD the way you want but the following from today's WOD RX doesn't need much interpretation:

"Post total reps from all 32 intervals to comments"

TSE is a different workout with slightly different empahasis from Tabata This.

Cheers, kempie

I love the tabata's

21/m/210lbs

375 reps this is killler

32/F/5'10"/153

Pull ups: 6-5-4-4-5-3-4-4 (35)
Push ups: 10-7-6-5-5-5-5-5 (48)
Situps (unanchored): 11-11-10-9-9-9-9-9 (77)
Squats: 20-19-19-18-16-16-16-16 (140)

Total = 300

"Post total reps from all 32 intervals to comments."

Harry #187 and Jason #189: while you are correct that a Tabata score is the lowest score you attained in any one of eight rounds for a particular exercise, Coach is quite clear that your "Tabata Something Else" score for this WOD is the sum total of all 32 rounds. So while you may be interested in your "Tabata" score (as quite a few people who posted were), the Crossfit WOD named "Tabata Something Else" is scored as requested on the front page--total reps from ALL 32 ROUNDS.

Andrew #180: "...kind of gimmicky..."
Well, you could take that approach, but how about a thought exercise instead attempting to divine the different effect that the two different scoring methods encourage. A true Tabata (lowest score of 8 rounds) encourages strategy: out of the gate fast risks flame-out whereas planning for x/round increases your chance of a higher score as you hold on in the later rounds. In "Something Else" where you are rewarded for each extra rep you might start out with a number closer to the absolute max you could do in 20 seconds and hold that intensity as long as possible, hoping to be closer to that initial number at the end and net higher than if you "managed" the rounds a la Tabata. IMO you are more likely to fry yourself in "Tabata Something Else" than "Tabata This" because you don't run as much risk that you will leave anything in the tank.

On the surface it may appear "gimmicky", but underneath lies subtlety and elegance...

Pullups 5/5/5/5/5/5/5/5
Pushups 10/10/10/10/10/10/10/10
GHD situps 6/6/6/6/6/6/6/6
Squats 12/12/12/12/12/12/12/12

That was challenging

Kempie, you beat me to the punch...

Nolan: 400
Chris: 256

The bar was to high to do jumping pull ups so all were kipping.

My first WOD! I'm likin' crossfit but who can keep count during that? I was just trying to survive! ~200 maybe...and I thought I was in good shape - HA!
jw

35/M/180
CFWU

Pullups 10,6,4,5,4,4,5,4 42
Pushups 10,10,10,10,10,10,9,6 75
Situps 10,10,9,9,9,8,8,7 70
Squats 15,15,15,15,15,15,15,15 120

TOTAL 307

27/m/188

346

1st tabata experience, just kept track of total reps. definately faded quickly on pull-ups, from 17 first interval to around 5 or 6 by the end. all other exercises done at fairly constant pacing.

42yom 180lbs

I could have probably pushed a little bit more and put 1-2 more reps per exercise, but I wanted to go for score and pace myself. I didn't know if I was going to be able to sustain those numbers. Turned out, yes I could have.

Tabata Something Else
PU (jumping) 15-13-12-10-10-10-10-10 Score: 10
PU 15-13-12-10-10-11-10-10 Score: 10
SU 15 across the board Score: 15
SQ 15 across the board Score: 15
Total Score: 50

BW 127

Pullups: 10/10/10/9/8/8/8/8=71
Pushups: 10/10/10/10/12/12/10/10=84
Situps: 9/9/9/9/9/9/9/9=72
Squats: 20/20/20/20/19/19/19/19=156

Total 383, low 46

compare to 354 last time, low 42. Improved pullups from 59 to 71, but shot too low on pushups (previous was 93, v. today's 84.) Situps max effort, abmat this time v. anchored last time for 2 better. Squats improved total of 24. Better this time overall! Used tabata strategy from recent video of picking a target number...tried for ten on pullups, push, sit and 20 on squat. Next time I'll go for 10 pull, 12 push, 10 sit, 20 squat and aim to break 400.

Not a PR, but not terrible, feeling creaky today.

pull up 12,12,12,10,10,7,7,8=78
pushup 8x20=160
sit up 13,12,11,10,10,9,9,10=84
squat 17,15,15,15,16,14,16,16=124

ttl=446

Thanks Kempie, I'm good...

In that case, to follow up my Tabata Score here is my Total Reps for all 32 rounds:
PU 90
PU 91
SU 120
SQ 120
Total: 421

46 198

pu 9,8,6,4,3,3,3,3= 36
pus 18,21, 16,16,14,14,14,14= 127
su 12,12,12,12,12,12,9,12= 93
sq=22,21,21,21,20,20,20,20= 105

total= 361

pull-up 64
push-up 120
sit-up 60 or 70 something(skipped a set to water the dog and lost count)
squat 161
total 410

46 198 new low revised
wow my math is terrible/ tough exercise
pu= 39 revised
pus =127 correct
su =93 correct
sq= 165 revised

total= 424 revised

still sore from J.T. so subbed calf raises for pushups and got a good burn

pullups- 11/3/3/2/2/1/1/1 <--strict
calf raises- 30/30/30/27/26/25/25/26
situps- 17/22/22/21/20/18/16/15
squats- 21/21/21/22/20/20/20/20

total 375

17/M/175

Pullups: 58
Pushups: 105
Situps: 120
Squats: 129

Total: 412

m/60/185/6'1"

first tabata WOD

CFWU
pull up 12,5,4,4,3,4,2,3
push up 20,12,12,10,8,8,8,8
sit up 10,11,10,10,9,9,9,9
squats 15,15,15,15,15,15,15,15

total 320

29/M/180

pull-ups: 10,10,10,6,6,6,6,4=58
push-ups: 12,12,15,15,15,15,12,12=108
*knees to elbows: 8,7,5,5,5,5,4,4=44
(rear still raw from Michael)
suats: 15 for all 8 sets=120

Total: 330

first time doing tabata anything. might try the strategy next time.

kevin:
pull: 10/10/7/7/6/4/4/5
push: 23/21/20/20/16/14/14/13
sit: 18/20/20/13/19/18/19/18
squat: 19/20/19/18/18/18/19/19

gaylord:
14/11/6/5/4/4/4/4
30/25/26/27/21/17/20/21
20/22/21/20/19/17/18/16
29/30/26/31/30/25/27/30

wade:
13/12/9/5/4/4/3/3
22/19/21/17/15/15/12/13
18/18/18/17/18/16/16/17
22/19/19/18/18/18/18/20

mac:
14/7/5/3/2/1/1/1 = 34
21/20/19/17/11/9/10/10 = 106
19/17/15/15/16/15/13/15 = 125
20/19/18/19/18/18/17/18 = 147
TOTAL: 412

Warm Up - Sampson Stretch along with several others and 10 box jump on the power box in my front yard (27")
WOD - sub'd due to elboy injury
3 Rounds for time of:
116 ft lunge walks (didn't measure until after)
50 squats
25 double-unders
Time = 9:38

M/36/215

Pullups-62
Pushups-92
Situps-97
Squats-142
Total-393

Ouch...

37m/185
WOD
PULL-UP 10,10,10,8,8,7,7, 0* - 60
PUSH-UP 20,20,20,17,15,13,11,10 - 126
SIT-UP** 20,20,20,20,20,20,20,20 - 160
SQUAT 17,17,17,15,17,17,17,17 - 134
*lost count so was a set short on those
**Did crunches, not real situps (no place to put feet in the park). Made for artificially inflated score.
total: 480

29/m/ 160lbs/ 5'11"
I kept track of lowest score because thats all i could remember
pull-ups...5
push-ups...11
sit-ups...15
squats...18
puking...2

very nice!!!

ugh, original post heald due to asterisk usage.
bottom line: 480 total but subbed crunches for SUs

BW: 145
Age: 15

Total: 531

Pull-ups: 15, 13, 11, 13, 12, 10, 10, 13 = 97

Sit-ups: 25, 20, 22, 22, 20, 23, 22, 24 = 178

Push-ups: 23, 22, 16, 13, 12, 10, 10, 9 = 115

Squats: 17, 17, 17, 18, 17, 17, 18, 20 = 141

41/185/6'

CFWU X 3

Pull ups 98
Push ups 111
Sit ups (GHSU)89
Squats 130

Total 428

First time with this one, what a ball buster.

I don't feel to good right now. I have never lost my lunch in workout, ever. I think, no, I am sure I got to taste a little of my lunch during the sit ups. If was better the first time. : )

HT,

Order some rings. You can hang them anywhere, they are inexpensive, and you can do multiple workouts with them: pull-ups, push-ups, dips, and muscle-ups. I feel ya about not being able to do pull-ups. I use to be able to do 10+, but after two babies, I am struggling. The rings really have helped with all these excercises. I still can't do a ring pull-up, but I am now able to do a few bar pull-ups.

24/f/143lbs
WOD:
Jumping(ring)pull-ups: 6/7/5/5/4/4/4=35
Strict Push-ups: 11/11/11/8/6/6/6/6=65
Anchored sit-ups: 14/13/15/12/12/10/10/11=97
Squats: 13/13/11/11/12/13/13/12=98
TSE=295
Tabata=31

TSE 288/35
P/U 48 (6)
p/u 80 (10)
s/u 56 (7)
squats 104 (12)
As I read it it's scored as a total of all reps but I can score it either way. 1st as rxed TSE worked with a specific rep count per set. Did Michael this morning which affected my sit up score. My rep count should've been higher for pullups, pushups, squats situps if not aready shot. Better luck next time.

Hello

Is there a sub for pullups, I have tennis elbow.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
m/38/174/67"

my first tabata wo

pull-ups 16/9/4/6/4/5/3/4 = 51
push-ups 24/19/14/10/9/8/7/6 = 97
sit-ups 26/19/12/10/9/8/8/8 = 100
squats 20/18/17/13/12/13/12/11 = 116

Total 364
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

AM - surfing
PM - WOD (a little beat down from the surf sess)
Pull 12/12/12/8/6/6/4/4 - 64
Push 12/12/12/12/12/7/6/5 - 78
Sit 10/8/3/6/7/5/6/5 - 50 (went too long on 2nd set so I had to subtract a few and then timing was short for 3rd set)
Squat 18/16/17/15/17/16/16/16 - 131

Total - 323
I found muscle failure on all 4 exercises at least once. Yeah!

AM:
6 km Ruck march with 50lbs, helmet, tacvest, and combat boots at 36 mins

PM:
CFWU x 3 went easy on pull ups

Pull-ups: 15, 12, 11, 12, 8, 7, 7, 7 = 89

Sit-ups: 6, 6, 6, 6, 6, 6, 6, 6 = 48

Push-ups: 30, 26, 20, 15, 15, 15, 15, 15 = 161

Squats: 20, 18, 18, 18, 18, 18, 18, 18 = 146

total:444

Sit ups are low cuz still recovering from GHSU Tabata

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Pull ups: 11-7-5-4-4-5-4-4 = 44
Push ups: 16-11-7-7-8-6-4-6 = 65
Sit ups: 9-9-8-7-7-7-7-7 = 61
Squats: 12-12-13-12-11-11-12-11 = 94
Total: 264

Foam roll after
Compared to 060919: 196

Whats the resting position for the pull ups and sit ups?

I mean for push up its the position at the top of the push up , when ure arms are straithg and ure body is straitgh as well.
Same for squat the resting position is the "crouching" squat position...

Is there such "rest" ( they really AREN'T resting positions eheh ) position for Pull ups and sit ups?

Tx in advance

42yom / 146

WOD - Tabata Something Else - First time with this one
Pullups - 14/13/13/12/10/9/8/8 Total:87 / Low:8
Pushups - 19/17/14/10/9/9/9/9 Total:96 / Low:9
Situps - 16/15/15/15/15/15/14/12 Total:117 / Low:12
Squats - 18/15/14/13/13/12/13/14 Total:112 / Low:12

Grand Total: 412
Total Low rep: 41

Post: Walk off the burn and Stretch. Great work-out keep them coming. Thanks...

35yo male 175-180lb
As rx'd. Total reps 501.
I'd post the break-down, but I left it at the firehouse. Good workout.

44/175

354, 1 less than last time, I suck.

Pull 10-5-6-4-2-3-3-2=35
Push 10-10-6-7-4-6-6-6=55
Sit 10-6-6-6-6-5-7-7=53
Squat 17-15-13-13-12-10-13-12=105

Total - 248
Last time - 241 with jumping pullups
Almost doubled the Sit-ups, improved Push-ups and Squats, many less Pull-ups, but not jumping.
Also, done this morning at 9am...not a fan of morning WODs.

Neil(50) & Ellie(52)

Neil

Tabatta session

Pull ups 7;6;5;5;5;5;5;4 = 42
Push ups 13;11;10;10;10;10;10;10 = 84
Sit ups 10;10;11;10;11;10;11;11 = 84
Squats 16;16;17;17;17;18;18;20 = 139

Total = 349

Ellie

Tabatta session

Pull ups 8;6;6;6;5;5;5;4 = 45
push ups 14;14;13;11;11;10;10;10 = 93
sit ups 12;12;13;12;12;12;12;12 = 97
Squats 16;16;16;16;17;17;17;17 = 132

Total = 367

Have agood one.

Neilfit

Terrible Day

Is 247 a really terrible total for a first week crossfitter who cant do more than 30 pushups in a row?

40 Jumping Pullups
46 Pushups
61 Situps
100 Squats
=247 total

20/f/135

(Didn't count by set, just kept totals)
Pull ups: 34
Push ups: 85
Sit ups: 115
Squats: 140

Total: 374

Don't care to remember reps today. I just went hard, no pacing. I always pace. Not today. Didn't even have energy to cool down, how can I, if I left everything in the WOD. Good stretching aftewards, feeling confused about the weather these days, and thinking of which, I hope the Yucatan is OK.

44 / male / 195lbs

pull - 10,10,8,8,7,7,7,7
pushups - 25,25,20,20,15,15,13,13
situps - 10,10,10,10,8,8,7,7
squat - 20,20,20,18,18,17,16,16

total reps 425

Tabata score=7+13+7+16=43

was so excited to see tgis was WOD.was going to do in evening when I took dog to park, but wifes water broke in a.m. and am now waiting for newezt member of our CF to get here. will take about a week off rom totl CF while home, but will do best to work in warm up and maybe tabata squats or pushup. see you all soon. KEEP UP THE GREAT WORK!

28M/156 lbs.
pullups: 15, 7, 7, 5, 4, 4, 5, 5 = 52
pushups: 30, 25, 20, 13, 12, 12, 9, 7 = 128
situps: 14, 13, 13, 12, 12, 15, 10, 11 = 100
squats: 24, 25, 25, 25 ,25, 23, 24, 24 = 195

post workout: bw bench x 10; 10 pullups

Just caught up with "JT".

9:45

Not a great time, but considering that my arms are still torched from doing "Murph" this morning, it'll do. Now, if I can just survive leading my fitness class. Happy thoughts.

damn...I can't straighten my arms or feel my legs.

but it hurts so gooooood.

21/m/175

pull -17,10,6,8,7,7,8,8 = 71
push-24,17,10,10,10,10,8,10 = 99
sit-20,21,20,20,20,19,16,18 = 154
squat-20,20,20,20,20,19,21,23 = 163

total = 487

got worked on pullups
wanted 500 maybe next time.

elbow injured so did back extensions instead of pullups.

65/75/96/99 = 335
(last time 280 with jumping pullups and knee pushups)

36/m/165
Assist pull-ups 15 10 10 10 8 8 8 8 = 77
Push-ups 10 10 8 6 6 6 6 6 = 58
Sit-ups 12 12 12 11 11 11 10 11 = 90
Squats 12 12 12 12 12 12 12 12 = 96

Total reps 321

Tabata score 8 6 10 12 = 36

36/m/165
Assist pull-ups 15 10 10 10 8 8 8 8 = 77
Push-ups 10 10 8 6 6 6 6 6 = 58
Sit-ups 12 12 12 11 11 11 10 11 = 90
Squats 12 12 12 12 12 12 12 12 = 96

Total reps 321

Tabata score 8 6 10 12 = 36

PLU: 5,5,5,5,5,4,3,3 = 3
PSU: 10,10,10,10,10,9,