whats a good way to keep track of the reps? just have a partner do it?

i find it easy to remember if i just do 100 each set

oh awesome...

Thanks for the early post! Now I can sleep.

MGold #4 amen thank you for the early post,lol.
This one will be fun.

Nathan N.
I keep a pencil and a piece of paper handy and try to write the reps down in the 10 second rest period. Does this help?

I agree... this one looks like SOOOO much fun

im confused on how to do this, some more explanations would be great

This is PERFECT!!

I'm introducing my cousin to Crossfit tomorrow!

I seem to remember this hurting a lot

my class is going to think i am crazy...

Does anyone remember the playlists that you could play on your MP3 indicating the intervals? I have the rap list, however, I'm not computer savvy enough to find a way put them out for dissemination. If anyone knows how to do this just write it out and I can put them out there for download. It beats having to look at your watch constantly. Thanks to a prior CF'er who put them on the web first.

Hallelujah! I was wondering when we'd see this one again; I absolutely love it!!!

Does anyone know where can get some of the music they use on mash ups? I love it.

These Mashups seem brutal. Awesome work. I guess today's WOD will help work toward a Mashup

Oh i know this one ... this is the one where I felt like a pack of steroid infested gorilla's kicked the crap out of me ...welcome to the jungle my @$$!!

A big issue for me is the timing, how do you time something like this? Can't count in my head because I'm focusing on my work out and the number of reps. Help?

i'm gonna save this one for the weekend when i don't have access to weights.

jesse #8: you do 20 secs of pullups as hard as you can, then rest 10 seconds, then do 20 more seconds of pullups as hard as you can, then rest 10 seconds, and so on until you've done 8 sets of 20 seconds of pullups. then after 10 seconds of rest after those 8 sets you do 20 seconds of pushups, 10 seconds rest, and so on for 8 sets total of pushups. then you repeat the pattern again for 8 sets of situps then 8 sets of squats.

Phew, I wonder if I should bother seeing Lynne kicked my ass so bad today. We'll have to wait and see.

The music mash-ups they do for the videos are freakin' cool.

M/49/164/71''
This is enough to break a brother down.
TABATA SOMETHING ELSE. God I love this stuff. Thank you CF.

Brett,
The best option is to do the tabata mashups with a buddy. because (generally) they only equal 4 or 8 mins of work you can both be done pretty quick.
I have the same prob.
Try and rope someone in. It's very beneficial.
- Kam

Sorry Brett,
this one is 12 minutes.

I would definitely use a marking system on my board or log for this. Something like this:

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

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

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

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

The parenthesis would represent my reps for the set number listed above it. I'd mark it at each rest period. Graph paper or notebook paper can keep it lined up when your rushing. I do this for multiple quick sets when needed. Haven't done this particular Tabata yet though. Not sure if there is an easier way but it relieves me to concentrate on 20 seconds 10 seconds 20 seconds 10 seconds... heh.

Didnt come out quite the way I planned. the parenthesis should be under each number.

Nathan N- I usually keep a pencil & paper w/me as well, but having a patner keep score for you is the easiest & it helps keep you honest.

Bret- There's a few sound tacks floating around w/bells @ the intervals. You can also get a watch w/Interval timers, such as a few different Timex Ironman have. Or you can get creative w/a wall clock or a nomal watch. Also there's several boxing timers online you can set up & use if you can keep your laptop or PDA near by. There's 1000 ways to skin a cat bro.

Hope it helps

anyone else's shoulders scream at them all day? Know any good exercises or websites. thanks community

i think this workout is 15 mins and 50 seconds :) since there is no reason to count the 10 second rest period after the last interval of the last exercise.

there is an mp3 that plays music and has a chime at each interval. i don't have the specific link but i would recommend looking at the comment section of previous tabata WODs

My first Tabata!

Here's an mp3 I found from the last comments section

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

Sorry Brandon Messed up my calc! (it was on the fly)

Hi Everyone -

Are there any Crossfitters in the North End in Boston???

unless there are two guys running around santa cruz with black toe nails, i recognize greg a's feet in the picture. he must have lost a bet or something. and could that be allisonNYC standing behind mr. martone? i only maginified to 150% to stare...i mean read the name tag.

re: Gregs Videos.

can we start a "Keep Gregs Shirt On" movement. I can't go anywhere near the video with my wife in the room! Great work Greg!!

tony, i'm really diggin your music mashups lately. you doin those yourself???

oh yeah, i'm gonna be in huntington beach, ca this coming weekend and was thinking about trying out the crossfit gym there. anybody posting here from huntington beach?

My apologies, I guess i didn't need to waste a post asking that. I would of figured it out eventually. But thanks for the comments! Notebook paper during the rest sounds easy enough.

Oh boy - I am sore from the last 3 days activities. My thighs hurt so bad from Sunday's fun I can barely walk down steps. :) My wife keeps laughing at me.

This one should be.....fun? Yeah that's it. Keeping the bucket close by.

#31 Ken C

I have no idea if that is Allison, but your right magnifying to 150% makes the world a happier place.

518.
DJ, you out there?
MDV Sommers (John) says 'Hi'

I did a version of this the other day. Same format but used 135lb dead lift, box jumps, and push ups. 3..2..1..GO!

Seriously
get a gym boss
http://www.gymboss.com/
it's perfect for Tabata
especialy if you work out alone

Second the recommendation for the GymBoss. It's great and if you follow the instructions it's quite straightforward (considering the complexity of the task for variable-length Tabata intervals).

Side note -- Coach B (and Mike's Gym) is near the Fallbrook fires; y'all might want to keep him and his in your prayers. It's really bad out here.

5 min rope skipping + samson stretch x3 + Oly snatch x3

Pull up: 14/14/10/9/8/9/8/8 = 80 total
Push up: 22/17/14/13/12/12/11/11 = 112 total
Sit up: 17/16/17/17/15/18/16/18 = 134 total
Squat: 21/21/20/20/21/20/21/23 = 167 total

Total: 493 --> PR by 36 reps :)

- Kipping Pull-ups chin up style.

- Used arms for extra thrust on the situps (hence the high numbers)

A quick fix if you have an MP3 player. Just download this and set the track to repeat. 20 seconds of inspirational Ozzie and 10 seconds of silence.

http://www.mediafire.com/?1g4fdid2grf

27 yo/m/86kg
My first Tabata and it wasn't pleasant!

Pull-ups 15-10-11-7-6-7-5-5 = 66
Push-ups 25-15-12-10-10-9-10-8 = 99
Sit-ups 12-10-11-10-10-10-10-10 = 83
Squats 20-20-21-20-20-20-20-23 = 164
Total = 412
What would we class as a GOOOOD total?

comment #14 Jason - go to www.bootieusa.com for the mash ups albums 'best of bootie', great trainin tunes!

tabata something else rocks!

Hey there all!
Does anyone know who is the girl standing behind Jeff Martone? She is welcome to come visit Dublin Ireland anytime! ;)

Oooh Damn! She's lovely.

Forget the blonde, who's the cute brunette with glasses?

my second tabata, first one I did at NYSC, big mistake, hard to keep track of intervals with people coming up every minute or so asking how many sets you have left. Plus they frown on you puking on their floors. I'll do this one at home.

Been a while since I've got to do the WoD on the day and post:

Pull Ups: 9,6,5,4,4,3,2,5
Push Ups: 11,13,9,7,4,7,5,7
Squats: 17,17,16,16,15,16,15,13
Sit Ups: 10,10,11,8,10,10,8,8

I think I can finally call myself a CF'er! Last night I was thinking about what we hadnt done in a while and Tabata came to mind...Lets do it!

I have a general q to all crossfitters..

i find that even after 4 weeks of following the wod's i see many positive changes in most aspects of my body and workout capabilities along with a general increase in 1 rep maxes since ive started cf. however pullups is the one move i havent been able to record a marked improvement on...yet.. despite doing wods in the past few weeks with pullups as the main move in many of them.

what extra can i do?

Here are some soundtracks that I made a while back. All three are 16 minutes long, the first 20 second work cycle starts at the first chime, it will chime again in twenty seconds then again in ten seconds. It will repeat that cycle for 16 minutes. there is a different chime to signal when to change exercises. follow the link, click the download button to the far right of the soundtrack title. On the next page scroll down, above the comment box on the right side is a download button. Don't just click open though, save it to your computer or the next time you want to use it your comp wont be able to find the file. Thanks to the crossfitter that posted the chimes. Try all 3! enjoy
http://www.4shared.com/dir/4311863/2a5a956f/sharing.html

"Warmup" was 45 mins of hard interval spinning (27 mins above 85% max HR) immediately preceding the WOD, so could probably do better if I do the tabata alone after an easier warmup. Results:

Pullups: 54
Pushups: 66
Situps: 80
Squats: 130

Loved it though, and was thoroughly spent after this workout.

motoravi (#53):

If you haven't started work with kipping pullups, check out some of the instructional videos on this site and learn how to do them. I went from being able to do only 8 strict pullup to being able to do ~24 kipping pullups, and > 17 strict (which I can finish off with more kipping pullups, usually).

My personal suggestions: aim for getting the bar down to your chest when you come over it, instead of just getting your chin over the bar, and push away from it when you come down, instead of simply dropping down. Pushing away will help with the rhythm of the kip (and the rhythm is what is needed to make it really useful and efficient).

33/M/175

Pullups:9,9,9,9,7,7,7,7 =64
Pushups:15,15,15,15,15,14,12,8=109
Situps:14,14,14,14,14,14,14,14=112
Squats:18,18,18,18,18,18,18,20=146
Total=431 Tabata=47

I have to brag about my watch. Bought it for Galloway running but it'll do anything. It's a Nike watch I bought for $70.

stopwatch. Store the stopwatch time for viewing later (with the "laps" and show you the best lap and the average of all laps - up to 50 laps) So - not only could you time yourself on workouts you're doing for time - but you could "lap" each round and compare with previous. And, one push of the button will store it for viewing later when you're not puking.

intervals - It's the interval part that's REALLY cool. I can set 5 different segments that it'll repeat indefinately - beeping between segments. Each segment can be anywhere from 1 sec to 10 hours, 59 min, 59 sec. For this workout, I'd only need 2 segments, a 20 sec & a 10 sec segment. PLUS it counts how many segments I've done - so it would count fron 1 - 32.

And, of course, You can run the stopwatch at the same time you're running the intervals. Don't know how I lived without it.

The only thing the Gymboss does that my watch doesn't is allow you to change how long it beeps. But I can live with that. (course, Gymboss is a lot cheaper!)

I posted this WOD yesterday on the comments and did it yesterday, only difference was that I did 25 1/2 height box jumps at the begining and then immidiately following each tabata, 1 minute rest in between 1/2 height box jumps and tabata's!

It was OUTSTANDING! Killer and totally taxing!

Good luck to all that do it!

Pull: 55
Push: 85
Sit: 75
Squat: 123

Total: 338

Total last time: 322

Well Done GREG! Great job in the video! And thank you for the email yesterday bro! I appreciate the suggestions and words of experienced advise!
GET IT!

"Train Hard and Push Through IT.."

Jim 48/M/170 total 380
Gary 50/M/200 total 203 working back from elbow injury

First time with this one, and it was a painful encounter. A little short of full ROM on some of the push-ups (and possibly 1 or 2 pull-ups). I opted for intensity rather than perfect form today.

Pullups: 8, 8, 7, 7, 6, 6, 5, 6 = 53
Pushups: 12, 12, 12, 12, 9, 7, 6, 7 = 77
Situps: 10, 10, 9, 9, 9, 9, 9, 9 = 74
Squats: 18, 17, 17, 15, 15, 15, 14, 16 = 127

Total: 331

Instead of pushups we did bench press at 135lbs for as many reps in 20 seconds. We also did 135 lbs front squats instead of regular squats. One of our buddies did it with us and he did push-ups and squats with no weight. We did around the same amount of reps on the pushup/bench and he had us by about 10 each time on the squat. I ended up throwing up on the sixth set of squats, GREAT WORK OUT!

Coach Glassman,

It seems that many crossfitters lie down on their backs after completeing the WOD. Is there any concern of blood pooling and low venous return due to the sudden lack of the muscle pump?

Pull-ups: 14,11,7,6,7,7,7,6=65
push-ups: 22,19,13,10,10,7,8,10=99
sit-ups: 19,20,20,19,19,19,19,19=154
squats: 19,19,18,17,17,17,16,17=140
total=458

Greg A is freakin awesome...maybe one day

Any info about the music selections, I am looking for those tracks to put on our workout list.

Pullups 52
Pushups 94
Situps 96
Squats 117
Total 359

M/190/38 Eagle River Wisconsin
Pullups 52
Pushups 94
Situps 96
Squats 117
Used a weight vest for all exercises
Total 359

33/m/5'9"/186.5

Pull Up-9,6,4,3,3,3,3,3
Push Up-20,17,15,12,10,10,10,10
Sit Up-15,13,11,10,10,9,9,9
Squat-17,17,16,15,15,15,15,15

Total:34+104+86+125=349
Tabata:3+10+9+15=37

Well this is my second time completing this Tabata workout and I unfortunately dropped one in my score but it felt great. I'm sure it will come up.

Pull-ups: 67
Push-ups: 68
Sit-ups: 87 (unanchored abmat sit-ups)
Squats: 150

Total: 372

Pull-ups: 74
Push-ups: 65
Sit-ups: 100 (unanchored abmat sit-ups)
Squats: 137

Total: 376

36/M/172

Pull-Ups 45
Push-Ups 80
Sit-Ups 138
Squats 91
Total = 354

Note: subbed lunges for squats, and crunches for situps, due to a fused right hip.

Anyone know what that flag was on the stairs? Red/white checkered with a yellow maple leaf and daggar in the middle? Canadian, eh?

Pull-ups: 37
Push-ups: 55
Sit-ups: 74 (unanchored abmat sit-ups)
Squats: 125

Total: 291

26/M/205

Been at this for 4 weeks, figured I would stop lurking. Pull-ups are still a huge limiting factor for all WODS.

Pull-ups 54
Push-ups 96
Sit-ups 114
Squats 131
Total 395

This is going to suck...

Are you supposed to complete each excercise before moving on to the next or can you do 1 round of each x 8?

M 48 70" 177

"Tabata Something Else"

Pull-ups 15-12-12-12-11-10-10-8=90
Push-ups 20-18-14-10-10-10-10-10=102
Sit-ups (anchored) 16-14-13-13-13-12-12-12=105
Squats 20-20-20-20-20-20-20-20-20=160

Total Points=457
----------------------------------------
Compare to 070821

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

M/170/30

Pull-ups: 7,7,7,7,7,6,6,5 = 52
Push-ups: 18,18,18,18,18,18,17,17 = 142
Sit-ups: 16,16,16,16,16,15,15,13 = 123
Squats: 22,22,22,22,22,22,22,22 = 176

Grand Total = 493

I did the sit-ups on a mat with my feet under a bar and my arms crossed w/ hands on shoulders.

This was pretty tough after doing Lynn and some weighted pull-ups and dips yesterday. I finished off with some back extensions and abb work, then three rope climbs (no legs).

A question for those of you that are doing 20ish sit-ups in 20 seconds, are those full range sit-ups?
If so, that's very fast and must look very strange..

Holy soreness in my chest!

M/39/185

I paced myself too much on the first three or four intervals of each exercise thinking I would run out of gas. I'm a little disappointed by some of these numbers.
Pullups: 64
Pushups: 80
Situps: 96
Squats: 104

Total: 344.

More better faster

As Rx'd
Total Reps= 400

24/M/175

Pullups
5 + 5 + 5 + 5 + 5 + 5 + 5 + 5 = 40
Situps
10 + 10 + 10 + 10 + 11 + 10 + 10 + 10 = 81
Pushups
17 + 12 + 11 + 10 + 9 + 7 + 7 + 7 = 80
Squats
18 + 18 + 18 + 17 + 17 + 17 + 17 + 17 = 139

Total:
40 + 81 + 80 + 139 = 340
Tabata:
4 + 10 + 7 + 17 = 38

as rx'd

rubbish - just over 400. around 406 i think.

Mike C #64

Go to the comments for 9/1, 9/2, and 9/3. There is a spirited discussion over the three days about the issue of "flopping" with Rip, Lon Kilgore, Coach, and bingo. Search for "bingo" and "Kilgore" will get all entries.

Lying down actually increases venous blood return in comparison to simply stopping and remaining upright. "Walking it out" may or may not provide sufficient muscle pumping of venous return to prevent dependent pooling -> collapse, whereas flopping instantly solves the gravity issue.

Well said bingo!

#12 TexMex

If click on the 'compare' link listed on the WOD, there are several Tabata mp3s that people have shared.

36/m/278

looks like I am going to see Mr. Pukie today. Looking forward to doing todays WOD

John

I just did a mini-tabata before my students enter the classroom. This is a great way to get ready to teach...gets the blood flowing, the heartrate up, and just a little adrenaline to keep me on my toes.

Here's my mini-tabata: 20 seconds on, 20 seconds off
Push-ups, sit-ups, and squats
3 times each before switching

PU: 17, 17, 14
SU: 11, 11, 11
Squ: 18, 17, 18

Here come the students!

QUESTION: How come when I "Enlarge Image" I only see a corner of the image. I cannot scroll (no scroll bars) and I cannot make the window larger? How can I see the entire image at that great resolution?

M/28y

Pull ups - 49
Push ups - 105
sit ups - 58
Squats - 152

Total 364
not my best performance

Pull-ups: 8/8/8/8/8/4/5/7 = 56
Press-ups:11/11/11/11/11/11/11/9 = 86
Sit-ups:11/12/12/12/12/12/12/11 = 94
Squats:16/16/16/16/16/16/17/20 = 132

Total = 368

Cheers, kempie

QUESTION: Every time I do push-ups it seems like my delts get worked more than my chest. I wonder if it's because of my hand positioning. Anythoughts?

My results:

PU - 25
PU - 55
SU - 75
SQ - 108

John

#91 - if you are using internet explorer you can right click on the link and choose "Open in New Window" from the popup menu. This will give you the scroll bars you need.

Can anyone suggest a quality interval stopwatch? I've been using the Sweatshop program for some time now for Tabata days but I'm getting tired of bringing my lap top with me to work out.

I had a follow-up for my ankle and the Dr told me no running and no heavy leg work, but he specifically authorized body weight squats...

CFWUx3
()=last time
Pulls:12/12/10/10/6/7/6/6 - 69 (64)
Pushes:12/20/20/15/14/10/8/6 - 105 (78)
Situps:11/10/8/6/7/6/6/6 - 60 (50)
Squats:17/17/15/13/12/11/11/13 - 109 (131)
total - 344 (323)

I'm guessing my squats were lower to protect the ankle, but I didn't feel like I was loafing.

Christie - Right click on Enlarge Image and choose either "Open in New Window" or "Open in New Tab", either way you can scroll.

effin A... my arms are toast... yesterday busted me and after todays i need pain killers!

Pull-Ups- 54
Push-Ups- 88
Sit-Ups- 85
Squats- 217

#91; right click on ENLARGE IMAGE, then click OPEN LINK IN NEW WINDOW.
regarding tabata timer; I use a Timex Ironman watch. Set the timer to 30 seconds on countdown/repeat mode. As time expires, the timer beeps for exactly 10 seconds. So you rest while it's beeping, work when it's silent. You just start the timer and start your squats, etc. at 20 seconds (first round only), after that it's a no-brainer.

Cletus #33, No sir, I'm not nearly talented enough to mash up music like that. Google mashup songs or check wikipedia for links to hundreds of them.

Christie #91, depending on the browser, the space bar usually allows you to scroll down (shift-space to come back up). Some browsers allow you to right click on the enlarged image and select "view image" which will resize the image for you. And, you can always right-click on the link and open in new window.

Maybe someone can answer this question for me because I started Crossfit after LT Murphy was KIA in Afghanistan. What was his affiliation with crossfit? Was he an active CF community member? Just curious because I have been seeing lots of on the news about it and have seen his name mentioned often with regards to his WOD and his actions that led to him recieving the MOH. Again, this is just out of curiosity since everyone I work with knows I do crossfit and asks me about it (crossfit) and I say, "a sample workout is: Run 1 mile, 100 pull ups..." Thanks for anyone that can answer.

Pull up 12-11-10-10-10-10-10-10 = 83
Push up 10-10-10-10-8-8-7-7 = 70
Sit up 11-11-10-10-10-10-10-10 = 83
SQ 18-18-18-18-18-18-18-18 = 144
Total = 380
Total Low # 45

d - 29m/175

KB Swings (24kg): 10,10,10,10,10,10,10,9=79
Pushup: 15,15,15,13,11,9,9,7=94
Situp: 12,12,12,12,11,10,9,10=88
Squat: 19,16,16,16,15,15,15,16=128
Total= 389 (pr)

j - 33f/125

SDHP (24kg): 12,9,7,7,7,8,7,10=67
Pushup: 12,12,12,12,10,9,11,5= 83
Situp: 11,11,9,9,10,10,10,10=80
Squat: 19,16,17,13,14,12,11,11=113
Total = 343

I felt good when I started but these #s are pretty disappointing.

As Rx'd
Pulls
8 8 5 6 6 5 4 6 = 48
Push Ups
15 20 14 14 8 7 10 10 = 98
Sit Ups
28 28 28 27 28 28 27 28 = 222
Sqt
17 19 18 18 18 18 18 18 = 144

40/m/180

last time:

pullups- 14/12/9/7/5/3/6/3 = 59
pushups- 10/10/9/9/7/6/6/6 = 63
situps- 8/8/8/8/8/8/8/8/8 = 64
squats- 10/12/12/12/15/15/15/17 = 108
total = 294

This time:

pullups- 12/10/7/6/6/8/5/6 = 60
pushups- 10/10/10/7/6/6/6/6 = 61
situps- 7/11/10/10/9/9/8/10 = 74
squats- 17/16/20/20/19/15/18/20 = 145
total = 340

It's easy to see what effect yesterday's workout had on today's in the pushups and pullups. If not for yesterday's heavy bench and max pullups, I like to think I would have beaten those numbers by a greater margin....ahhh excuses, excuses..
Good workout....

I created a 4-minute mix of exactly 20 seconds of music with 10 seconds of pause repeated 8 times.

The entire thing then repeats 4 times for 16 minutes of Tabata fun.

Check it out:

http://jakemandell.com/tabata

Looking forward to this workout.

PS: Any crossfitters around Boston send me an email.

#95 ABV, #99 doodlebug, & #100 Tony B. Thanks a bunch! Hubby & I are going to open a garage gym - so I like looking at the details in the corners of the pictures to see how their gym is set up. :) BTW - I have a Table of Contents made for the CrossFit journals. Where can I post it for free for others to download?

BW 174

Pull-ups- 10/10/10/10/10/10/10/7=77
Push-ups- 15/15/15/15/15/15/15/10=115
Sit-ups- 20/20/17/15/15/15/15/14=131
Squats- 18/15/15/15/15/15/15/15=123

Total= 446

Pre- Form work on Cleans- 179 x 8 singles

low scores:

pull-ups 6
push-ups 11
situps 19
squats 18

432

+ 18lb weight vest

31/F/158/68"

w/u 500m row CFWUx1

Pushups 19-18-11-9-5-8-8 = 78 (5 lowest)
Jumping Pullups 15-12-12-13-15-9-7-9 = 92 (7)
situps 10-10-10-9-8-9-10-8 = 74 (8)
squats 14-12-11-9-12-9-11-12 = 90 (9)
total = 334 tabata = 29

i do situps super slow and i don't know why. squats were disappointing, my right knee isn't right. been hurting for about a week. (have i iced it? no. have i taken any meds? no.) my arms are so sore! feel great!

ck

M/28/195lbs

Pull - 9/4/4/4/3/2/3/4 = 33
Push - 21/11/9/4/6/6/4/3 = 64
Sit - 20/18/19/16/15/14/18/14 = 134
Squat - 17/14/15/13/14/13/13/13 = 112

Total = 343

Great workout!!

pulls: 10,10,4,8,4,5,3,6 =50
pushes: 10,10,10,10,8,6,5,5 =64
sit: 12,12,12,12,12,12,9,8 =89
squats: 15,15,15,15,15,15,15,15 =120

Total 323

Pullups and pushups had nothing after Lynne yesterday...
last time was 346, with 55,77,87,121

bw: 191

pu: 5,5,5,5,5,5,5,5=40
pu: 15,15,15,15,13,11,7,6=97
su: 14,14,14,14,14,14,14,11=109
sq: 20,16,17,17,17,18,18,20=142

total=388

m/26/73.4kg

pull ups: 8/7/6/5/4/4/4/4=42
push ups: 13/13/13/13/13/13/13/13=104
sit ups: 14/14/14/14/14/14/14/14=112
squats: 18/18/18/18/18/18/18/20=146

Total= 404

28/f/108

too much going on and no sleep has left me behind with the WOD's.

21, 15, and 9 rep rounds for time of:
65 pound Squat clean
L Pull-ups
65 pound Thruster
Handstand Push-ups

24:23

ouchie!

pre: modified CFWUx1 + Burgener WUx2
post: cleaning up the puddles of sweat I left on the gym floor

gonna try to hit the tabatas or lynne later today.

p.s. tony b, love the mash-ups and thanks for the tips on where to find them!

Rested yesterday so I did "Lynne" (scaled):

3 rounds
Bench: 45kg (BW=67)

B: 15-12-12
PU: 10-10-8

21/M/160

312, and I feel really good about it. I had a friend keeping count for me, though, and I think she may have counted a bit too many. So that number may be more like 300.

Cates- Yep, I'm still monitoring this net. How you doing brother? Tell John we all say hi & we're on our way to the range. How's it goin in paradise?

m/28/155lbs
336 - I think - kind of hard to keep score while gasping for air and waving people off who kept asking me what I was doing. Anybody ever think about putting up a sign while they are doing the WOD that says "don't ask me - ask coach at crossfit.com" Maybee the sign could have a disclaimer that says "DO NOT BE ALARMED - puking, gasping, and collapsing are all part of the program - " - Thanks coach

I didn't exactly keep track of my total reps but I know about what I averaged.

Pull-ups: 9
Push-ups: 12
Sit-ups: 13
Squats: 15

So now we've had two days in a row of max rep workouts: one based on load and one based on time. I wonder what tomorrow will bring?

By the way, if I do yesterday's workout should I still post it in today's comments? Does it matter?

Does anyone know what that is on the bottom of the kettlebell she is flipping? Is it an added on weight or just a rubber bumper?

Another tabata mix: http://www.mediafire.com/?5nyzxu3jmtf
32 periods of tabata, with start chime, 1/2 way chime, and rest chime in decreasing tones (I get more motivated when I hear that I have 10s of work left).
Mix is: Metallica For Whom the Bell Tolls, Rage Against the Machine Guerrilla Radio, Eminem Soldier, Fuel (don't know the title)

Enjoy!

m/31/185

Pull-ups: 8,8,8,8,8,5,3,3=51
Push-ups: 12,12,12,12,12,12,12,12=96
sit-ups: 12,10,10,10,10,10,10,10=82
squats: 20,20,20,20,20,20,20,20=160

grand total: 389

30/m/190

Pull 74
Push 120
Sit 113
Squat 136

Total 443

Following the WOD did box jumps. 1 - 20 -1, for a total of 400.

35/m/187

My first tabata, yeah I threw up a little in my mouth. The pullups started out ok, but quickly moved into jumping pullups. I just dont have the strength yet. I will say, I used to not be able to do 3 solid military pullups, now I can rack out a good 6/7 all in a few weeks of Crossfit.

Pull Up 5 5 2 3 3 3 3 3 27
Push Up 15 10 7 6 6 5 6 6 61
Sit Up 10 9 8 6 7 7 6 6 59
Squat 12 10 11 11 11 12 11 13 91

BW: 135
Age: 25

pull ups: 10, 10, 10, 10, 8, 5, 6, 5=64
push ups: 12, 12, 12, 12, 12, 7, 10, 7=84
sit ups: 10, 10, 10, 10, 10, 10, 10, 10=80
squats: 10, 10, 10, 10, 10, 10, 10, 10=80
Total=308

Sun-
Ran intervals, 6 sets of 3 min Hard/ 3 min jog

Monday-
CFT
BS- 170 PR
SP- 75
DL- 205 (-5)
Total= 450

Feeling exhausted and getting run down. Took yesterday off and did nothing.

Today- will get too one of the ones I have got behind on. Not sure which one yet. Then soccer tonight.

Oh- did my first night of training the Young Marines. It was a blast! They had lots of fun with their first taste of Crossfit :)

M/22/6'1"/185

Warmup: 2 1/2 hour "How dare you fool around on the deck for 15 minutes and dog it in the water" swim practice. I picked butterfly when I was 5 and I'm paying for it now.
Tabata Something Else Hell Style:
Pull up: 11/8/8/6/8/6/7/6 Dead Hang for "rest"
Pushup: 16/10/11/13/13/14/13/12 Plank for "rest"
Atomic Situp: 12/12/11/11/10/11/10 V-sit for "rest
Squat: 15/15/15/14/14/14/15/15 Squat hold

41yo/f/162#
Tabata Something else
Pullups-green iron woody band asst-10,6,6,6,5,5,5,5=48
pushup using pushup "handles", slow and STRICT-
5,3-drop to knees3, 6knees, 6knees, 7knees, 6knees=36
sit ups, frog legs arms extended overhead entire ROM-8,8,8,8,9,9,9,9=68
air squat-16,16,16,16,16,16,16,16=128
Total 290

Pullups: 60
Pushups: 102
Situps: 88
Squats: 117
Total: 367
Sorry about that

Is there a 10 second rest between exercises like during sets as well? Or should you go right to the exercise with almost no transition time?

Bwt: 133

Pull-ups
15 15 15 14 14 12 12 12
Push-ups
17 17 17 17 17 17 16 13
Sit-ups
15 15 15 15 15 14 14 15
Squats:
23 23 24 23 24 23 23 24

Total:
545

10 better than last time

37f/141#

As rx'd...

pull ups 7,7,7,7,7,7,7,7 = 56
push ups 8,8,7,7,7,7,7,7 = 58
sit ups on ab bench 10,10,9,9,9,9,9,9 = 74
squats 17,17,16,16,16,15,15,15 = 127

Total = 315
Low = 38

#99 doodlebug - great tip with the Ironman watch.

37m/5'11"/155#
14/12/8/6/5/5/3/6. 59
18:/11/8/8/9/8/7/7--76
16/16/16/16/16/15/15/15--126
18/21/21/19/17/16/18/18--148

Total--409 (pr)

327

Pull - 13-14-14-11-9-9-7-7
push - 17-9-7-5-5-4-3-5
sit - 8-6-6-7-8-6-7-7
squat - 20-20-16-13-17-15-16-16

Pullups: 16,9,7,14,12,12,10,13 (93)
Pushups: 21,15,7,8,7,4,5,5 (72)
Situps: 14,13,15,12,12,12,14,14 (106)
Squats: 15,14,13,15,11,14,12 (94)

Scaled the last 5 sets on the pullups.
Scaled the last 5 sets on the pushups.

pullups: 48 (asst@64#)
pushups:52
situps:65
squats:72
total:237
Tabata:5+5+7+8=25

37/m/185
Pull-ups 59
Push-ups 80
Sit-ups 84
Squats 80

2nd day after being out for months. Yesterday left me truly sore.
BTW=225

We scaled it back so no one tasted Rhabdo.

Total of 12 intervals

Pullups 10, 8, 8,-Strict=26
Pushups 21, 20,18,=63
-Chest is screaming from yesterday
Situps 20, 19, 19=58
Squats 20, 20, 19=59
Total=206

At the end it feels like it was too scaled back. But, I would rather err on the side of caution coming back so I can continue to train hard.

Have a great day everyone.

Popped my eardrums out a little bit on this one..
Pull-Ups
13-5-5-6-5-3-3-3=43
Push-Ups
27-12-8-6-6-3-3-4=69
Sit-Ups
9-9-8-7-7-7-6-7=60
Squats
16-15-14-13-14-13-14-15=114
Total
286

Pulls: 20/10/10/7/6/6/6/5 = 64
Pushes: 22/20/18/13/12/11/10/10 = 116
Sits: 8 X 10 = 80
Sqts: 8 X 14 = 112

Total = 372

165/28/m/5.9

wod as rx'd
pull ups - 79
push ups - 75
sit ups - 112
squats-166
total-432\up from 411 last time, push ups & situps were down - 80/113 last time & pull ups & squats up - 71/147 last time

Speal 545!

Five Forty-five

FIVE FORTY FIVE

We are not worthy...

Just got done reading the article on Jason Statham's training methods for his movie. I am not sure if epoctraining is CrossFit or not but everything in the workouts and in men's health featuring the workout is. For better or worse, affilate or not CrossFit is growing.
I have had two folks in the last few days come up to me in the grocery store and mall and chat me up about what the heard about "CrossFit".

I will see everyone in November at the cert. and will be announcing the opening of a CrossFit in the next few months. Coach and Lauren thank you for the chance to chase my dream...The FREE information that you provided and excellent people behind it have given many of us our dreams. Good day everyone.

M/35/5'8"/168

Pull-ups 10+8+7+7+6+6+5+4= 53
Push-ups 19+15+13+8+7+6+6+5= 79
Sit-ups 12+11+11+11+11+10+10+10= 78
Squats 20+17+15+15+14+14+13+13= 121

331 better

Compared to 21 Aug 2007:

Pull-ups 10+8+8+6+6+5+4+4= 51
Push-ups 18+12+10+10+8+8+7+7= 80
Sit-ups 12+12+10+10+8+7+7+6= 72
Squats 15+12+12+10+10+10+10+10= 89

292 OUCH

Re/Tabata timer:

http://www.speedbagforum.com/forums/forumdisplay.php?f=10

Read the stickies titled

Question: Where is the online workout timer?
Question: How can you use the timer to do Tabata intervals?
Question: How do you use the timer without an Internet connection?

That timer is perfect for this workout.

CFWU x3 (10 reps, except 3 reps OHS, sit-ups and push-ups)

First time doing this with all 32 intervals (scaled to Brand X "puppies" last time)

Pull-ups (using Iron Woody green band assist): 7/7/8/8/7/8/8/10 = 63
Push-ups: 10/12/10/10/9/9/8/9 = 76
Sit-ups (with minimal toe anchoring): 11/10/10/9/9/9/9/10 = 77
Squats: 12/12/12/12/12/12/12/13 = 97

Total: 313

Did my APFT yesterday and did max sit-ups and max minus 2 push-ups, so today wasn't a good day for another all out push-up/sit-up extravaganza. I did get 292/300 on the APFT, though (snagged a three-day pass as a result)--all without doing any specific training for it other than the WODs.

Oh, welcome to the party Christie--I can tell already that you and your significant other are going to enjoy it here.

F/58/136

After yesterdays 88 pull-ups my tabata pull-ups went
to heck. My plan was to do eight sets of 10..
I did four sets of 10 and gave up, tendon pain in left bicep and right rear shoulder pain.
pull-ups 10x4 =40
push-ups 10x8 =80
sit-ups 14x8 =112
squats 16x8 =128
360 total
I'll get the pull-ups next time!

27/241/78"

Did Half Tabata something else today:
Pulls: 10-6-6-6
Push: 17-10-8-7
Sit:16-15-13-12
Squat: 20-20-19-20
total: 210

I was not feeling 100% today so I only did half. I feel much better now that I am done. Might do the other half later.

A week before the Mashup videos began I had the crew team at my school do a mashup of WallBall and Calories on the C2. We did it a bit different though, 4 rounds on the erg, than 4 rounds on the wall ball. Adding total reps and calories for score. It was a good one and the kids were hurting afterward.

two posts
30:00 easy run today
Will do Tabata something else 10/26

32(pr by 1)/m/213/6'5"

pullups: 12/8/7/5/4/4/3/3 = 46
pushups: 20/12/11/10/8/8/7/7 = 83
situps: 10/10/10/10/8/7/7/7 = 69
squats: 19/15/15/15/14/15/14/14 = 121

Total = 319
Previous = 296

PR by 23. My totals were up in each exercise, so that is pretty even improvement.

M,39,175,5'7"

Pull Ups: 16,14,12,10,6,5,5,5 = 73
Push Ups: 20,16,13,10,11,10,10,10 = 100
Sit Ups: 11,11,11,12,12,11,9,8 = 85
Squats: 20,24,24,22,20,20,22,20 = 172
430

20 seconds never felt so long....
and 10 so short...

37/178/69"
as rx'd
pull: 47
push: 90
sit: 73
squat: 125
total: 335

m/180

total= 375

Pull 8 5 4 3 4 4 3 2
Push 16 19 17 13 16 11 10 10
Sit 7 9 8 8 8 7 8 7
Squat 13 9 9 10 11 9 10 12

Total 300

25/M/150

Tabata Something Else with a 10lb weighted vest.
Pullups:85
Pushups:88
Situps: 65
Squats:127
TOTAL: 365

Last time got a total of 419 without the weighted vest.

M/49/163

Pull ups: 14-10-8-6-8-4-5-5
Push ups: 14-14-7-8-6-6-6-6
Sit ups: 15-11-15-8-14-10-10-10
Squats: 15-13-16-16-16-17-15-16

m/38/172
subbed kb swings for pullups due to elbow tendinitis

swing 79
push 75
sit 100
squat 104
total 368

Been stuck between getting sick, then having a lot of non stop work and getting sick again. Did Lynne this morning to get back into things:

135# BP
kip PU

3/15
4/14
3/11
2/10
3/10

I think I can finally try it with BW benches next time...was too nervous about not having a spotter before, but think its doable now (famous last words...)

pullups : 8x7 (prev 6)
pushups : 8x7 (prev 7)
situps : 8x7 (prev 8)
squats : 8x13+3

Total : 275 (prev 259) , Tabata total : 34 (prev 32)

23/M/135

Pullups: 9-7-6-6-6-5-5-5 = 49
Pushups: 23-17-10-7-7-7-6 = 84
Situps: 8-8-5-6-5-5-5-5 = 47
Squat: 21-20-19-18-18-15-11-14 = 136
Total: 316 :(

Last time: 360

Got some work to do

Greg A:

Great work. I want to thank you, Annie, Brendan (sp?), Eva T., Nicole and ALL the rest of the CF gang who appear in the vids demonstrating what can be done with the right application of effort, time and training.

While at times I look at these vids and say "I'll never be able to do that", I stop and kick myself to say "if you believe that, you're right...and you won't."

Thanks again!!

"Tabata Something Else"

Did this at home, so had to sub ring pullups for pullups. These were brutal after the first round, ultimately deteriorating into singles with some jump assist. Estimate 40 total.

Didn't help pullups either, estimate 55 total.

Situps: about 85.

Squats: about 125

61/M/178/6'

CFWU x3 (-pu's)

"Tabata Something Else"
Pull 7/6/6/5/4/5/4/3
Push 15/15/15/12/10/10/9/9
Situp12/13/12/12/12/11/10/10
Squat18/17/15/14/13/14/13/13

Total 344

Post 1 mile run.(felt like the last mile of "Murph".

Last time 320, however this time good form and ROM on all except last couple sets pull ups.

I started Crossfit at the end of July, and I am seeing consistent improvement in all areas. Body fat is going down, and strenght is going up.I started out scaling most WOD's per Brand X, however I am able to do more as RX'd now, and I hope that by next July I will be able to do all WOD's as RX'd. Thanks Coach!

didn't keep track of everything, forgot a means to write it down. forgot how much tabata intervals rock you, unreal workout

Pull-up: 11-10-9-6-6-6-6-6
Push-up: 15-15-15-10-10-8-7-7
Sit-up: 17-17-17-17-16-16-16-16
Squat: 20-20-20-19-19-18-18-18
Total 431
Tabata 47

Gained 6pts since last time! Huzzah!

I'm with Steeliekid - tabata never fails to remind me just how short 10 seconds is.

#144, Bingo, writes,

"Speal 545!
Five Forty-five
FIVE FORTY FIVE
We are not worthy..."

I'm guessing that it's just a matter of time before the "FrankenFitter" crowd figures out that in 640 seconds, a 600-plus is theoretically possible. The video should follow soon thereafter. I predict that within one year, sub-600 scores will be as passe as 3-minute Frans. And then we will be even less worthy.

pull: 61
push: 81
sits: 88
squats: 124
total: 354
lower points than last time. taking a scaled week. took it nice and easy.

Tabata Something Else

Pull 56
Push 61
Sit 70
Squat 128

TTL 315

Tim:

11+11+11+10+9+10+9+9 = 80
20+17+15+17+15+15+15+15 = 129
18+20+20+18+20+20+19+19 = 154
20+19+19+20+19+19+19+22 = 157

total: 520

Josh Murphy and I did the Seal WOD. 5 power cleans, 10 front squats w/ 65,95,115,135,115,95,65. Josh:10:12, Me:11:37. Nasty business, Fran-like effort. Thanks josh, Coach. BW:169, Y/A:59

How can someon do 8x20 Seconds of Pullups ?
Was impossible for me !!

46 / 171

Pull-ups 36/3 (21-Aug 50/6)
Push-ups 85/7 (21-Aug 88/7)
Sit-ups 110/13 (21-Aug 94/11)
Squats 138/15 (21-Aug 127/15)

total 369/39 (21-Aug 359/39)

Overall, some improvement, but pull-ups for the second day in a row are terrible.

nb.

I'm reasonably confident that Speal did everything with proper form, whereas I bounced off the AbMat during pushups, hooked my ankles aaaround a kettlebell during situps, and only squatted down to medicine ball depth, more or less simulating 4 different types of seizures. (Not that I'm not proud of my score, but full disclosure matters!)

My score is Speal's score as apples are to kumquats, in other words.

As Rx'd
"Tabata Something Else"

Pull-ups 18-18-15-12-10-10-8-8=99
Push-ups 24-20-20-19-15-12-9-7=126
Sit-ups 25-20-18-15-13-12-10-10=123
Squats 27-28-25-25-22-24-26-24=201

Total Points=549

m/38/177/67"

2nd "tabata something else" Did worse? Only difference is that I timed myself. Last time I had help.

pull-ups 14/8/5/4/3/3/3/3 = 43
push-ups 19/18/11/9/8/8/7/7 = 87
sit-ups 13/12/10/10/11/9/9/10 = 84
squats 20/13/11/11/12/10/13/12 = 102

070821
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

pull-upspush-upssit-ups squats
1 10 22 10 14
2 6 15 11 12
3 4 11 10 10
4 2 7 10 10
5 3 10 10 12
6 2 7 9 10
7 2 9 9 10
8 2 7 9 10
sum 31 88 78 88
total 285
Gee! the first time i did that WOD! think i am going to do it every week! i expected my results to be bad, but not that bad, especially on the push-ups. it would have been different had i done 1 round of the 4 exercises and then repeat that 8 times.

M/34/190/6'

pullups-13/10/10/8/5/8/8/8
pushups-18/17/11/11/10/10/10/10
situps-14/14/14/14/13/14/14/14
squats-20/20/20/18/17/18/18/20

total-428
tabata-45

this is my first time with no assisted Pullups or pushups. total down from 444 to 428 but the tabata is the same

144lbs/30yoa

I screwed up and only counted lowest score. I don't think I can remember total score.

Pull-ups: 7
Push-ups: 7
Sit-ups: 10 (on AbMat)
Squats: 15 (should have done 17)

Total: 39

First time posting!
Pulls: 52
PU: 91
SU: 74
Squat: 105
Total: 322

23/M/162

Row 500m MCWU x1 as warmup

Onto:

Tabata something else!

Pull-ups: 9-6-6-5-6-4-4-4 (42)
Push-ups: 10-10-10-8-8-6-6-6 (64)
Sit-ups: 8-6-5-5-4-5-5-3 (41)
Squats: 10-11-12-12-12-12-12-15 (96)
Score: 243

Compare to 070821:

Tabata Something Else
Pullups(gravitron) [6]7/7/4/[8]4/3/3/3/3 (34)
Pushups 10/10/9/8/5/5/3/5 (55)
Situps(decline) 10/6/6/5/4/5/4/3 (43)
Squats 11/10/10/10/9/10/10/11 (81)
Score: 213

ah'ouh ah'ouh

25/M/208#

Pull-ups (kipping): 15,11,11,10,9,8,7,8 total: 79
Push-ups: 25,20,20,18,20,19,17,20 total: 159
GHSU: 11,11,11,11,11,11,11,11 total: 88
Squat: 21,22,22,22,21,22,21,22 total: 173

Total: 499
Tabata total: 56

Wow, I got the exact same score today as I did last time. I am pretty pumped because I substituted GHSU for regular sit-ups on today's workout and got the same totals.

31/m/155#

pull:8/8/3/3/3/3/2/3 - 33
push:20/15/15/10/10/10/10/10 - 100
sit:11/11/11/9/8/6/4/5 - 65
squat:16/17/17/17/17/17/16/18 -135

Total 333

Need to figure out how to kip. dead hang pull-ups are killing me after the first few sets. Also realized why some people pace through the first few iterations(this was my first tabata)

Also thanks for the mp3 #106.

pull ups:51
push up:74
sit ups:124
squats:129

total reps:378

Forgot to add
500m row (1:52) warm-up
2 mile run after tabata - 13:35

50/195

Pull-ups 15-14-12-10-8-7-6-5
Push-ups 18-17-15-11-9-8-6-6
Sit-ups 15-14-14-13-14-14-13
Squats 18-17-17-17-17-16-16-16
Totals 77-84-96-134=391

#179 BrianG -

I think you were right, according to the FAQ. That's how I scored my Tabata.

First Tabata! Killer.
First Post!

33yo/M/148lbs - CF for about a month +

Total: 32.

pull 71
push 55
sit up 99
squat 147
total= 372

Hey guys, big day today. Did my first muscle up.Been a goal of mine for a while. Yes!

me=405
cousin=227

24 m 165

14-12-10- 8- 5- 6- 5- 4 = 64
20-16-14-12-10- 8- 8- 8 = 96
10-10-10-12-14-10-10-13 = 89
14-12-12-12-14-11-12-14 = 101

Total 350

37/m/165

pull-ups 10-7-6-5-5-5-5-6=49
push-ups 10-7-7-6-6-6-6-6=54
sit-ups 10-10-10-10-10-10-10-10=80
squats 12-12-12-14-14-12-12-12=100
Score=283
Tabata score=5-6-10-12=33

snatch+ohs: 80%x5x1+3 85#
rack jrk bnk: max 130#-135f-140

25/m/160

pull 55
push 94
sit 74
squat 164 (half squats)

total= 387

About to go try this now...

I whipped up something for you all.. If you need more reps than I have, save the file local and make changes and..well, you are in much better shape than I. :)

http://www.angrydalty.com/tabata.txt

And as per usualy my notifier:

http://www.angrydalty.com/crossfit.htm

CFWU
Pull Ups 15/7/6/4/5/4/4/3=48
Push Ups 24/21/10/7/8/10/7/8=95
Sit Ups 10/9/9/8/8/8/8/8=68
Squats 12/15/15/15/15/16/16/16=120
total 326
Pull ups very weak at the end (jumping pull ups at the end)
Tabata timer gave me 30sec btwn events (will fix next time)
M/46/6'/195

29/m/188

Pull-ups 8/4/4/3/3/2/2/2=28
Push-ups 16/10/6/5/3/3/3/4=50
Sit-ups 8/5/5/4/4/4/3/3=36
Squats 12/13/11/12/12/12/9/11=92
Total 206

269

Thanks to Dan and Brandon at the forthcoming Des Peres CrossFit for my first white-board workout. Anyone in the Kirkwood/DesPeres area, be sure to check them out.

OK, it came out looking like s--t when printed from the web. If you grab crimson text editor, you can print it a little nicer.

I'll do up something a little nicer when I get a moment.. :)

m/33/176 172 days since CF, Columbus Ohio

Pull-ups
9 8 5 4 3 3 3 3 = 38

Push-ups
20 11 9 6 6 6 4 4 = 66

Sit-ups
14 12 10 9 9 6 7 7 = 74

Squats
17 17 16 16 17 15 16 16 = 130

Total reps = 308

M/28/6'1"/215

As rx'd
Total: 315

Breakdown (approx)
Pullups: 54
Pushups: 56
Situps: 90
Squats: 115

Notes: Need to do something about the pullup bar at work. The bar has these little teeth on it, which make it nearly impossible to hang on to, even with hands covered in chalk. Just couldn't hang on because the teeth were tearing into my hands.

Was pretty strict on pushups, and I think that's what brought my score down as well. Tried to keep the whole body rigid and hit everything (chest, hips, chin) at the same time on the ground, so was averaging 6-8/rd. Also, still hurting from pushups last night at CFDC Class and Linda on Friday. I'm trying to think of other p@ssy excuses, but that's all I got right now.

Not a rest day, but I thought this was an amazing story about our military (both w/f safe)

http://www.slate.com/id/2175284/fr/flyout
http://www.vanityfair.com/politics/features/2007/11/hitchens200711?currentPage=1

-Brian

Wow, you guys are good.
FWIW, my pull-ups are really pathetic at the moment, so I did them with 35# assist. Everything else is bodyweight.

F/22yo/123
Pull-ups
5/3/1/1/1/1/1/0=13

Push-ups
13/6/6/3/4/4/3/3=42

Sit-ups
3/8/8/8/6/5/5/6=49

Squats
11/13/13/13/13/13/12/14=102

Total: 206

20/M/167

This was intense...I loved it

Pull Ups (Wide) 16/11/6/7/5/6/6/6 = 63
Push Ups = 35/33/15/10/10/9/8/8 = 118
Sit Ups (full) = 16/10/12/11/8/11/10/9 = 86
Squats = 25/30/27/23/23/21/25/23 = 197

TOTAL = 464

Did this at home so substituted the bike at highest resistance setting for pullups.

I'll count just the three as rx'd:

squats: 165
pushups: 87
situps: 115

total for 3: 367

26/M/205 3 months post op, three weeks of CF
Still doing pullups with assit machine, had it set at -15. Bodyweight for the rest.

Pullups 9;8;9;7;7;5;4;5=54
Situp 11;10;11;9;7;7;6;5=66
Pushup 20;16;10;6;4;4;3;3=66
Squat 17;17;15;15;16;15;13;15=123
Ttl Reps: 309

M/37/194
41
103
104
144
T=392

27/m/6'0"/185

as rx'ed

Pull ups - 80
Push ups - 170
Squats - 160
Sit ups - 152

Total = 562

rock out!...

Another great wod...Can anyone provide intel on the Zone nurition plan(s)?

BW 127, jumprope warmup

Pullups 10/10/10/10/10/10/9/8 = 77(+6)
Pushups 12/12/12/10/10/10/9/10 = 85(+1)
Situps 9/9/9/9/9/9/10/10 = 74(+2)
Squats 21/19/20/19/20/20/19/20 = 158(+2)

Total 394 (+11) or low 45(-1)

So close to 400! Very close to my goal of all 10 for pullups, did not succeed with all 12 for pushups (bench yesterday didn't help with that) but will try again for both next time. Still also need to keep working on the 10s for situps, and 20s for squats.

MHeinz #180: Welcome aboard. Fasten your seat belt...

30m/173

347

37/m/155lbs

First time doing tabata. A lot harder than I thought.

Pull-ups = 15+11+9+7+6+7+5+4 = 64
Push-ups = 29+20+14+11+10+9+7+8 = 108
Sit-ups = 16+13+14+13+13+14+12+14 = 109
Squats = 15+15+14+13+12+12+12+15 = 108

Total = 389

Pull - 15/10/8/8/6/4/5/5 = 61
Push - 10/10/9/6/6/6/6/6 = 59
Sit - 10/10/9/8/8/7/6/8 = 66
Squat - 17/17/15/14/13/14/13/14 = 117
Total = 303
Did Pull ups with correct form and ROM after watching the video last week and my number went down :-)

Ok, ok ok. My skills are worse than McFly's. I KNOW! But, again, posting so that my crossfitting team can hold my feet to the fire.

M/27/175lbs

Pull-ups = 9+7+4+4+3+3+4+4= 38
Push-ups = 9+10+7+5+3+3+3+4= 44
Sit-ups = 10+11+7+13+10+8+14+10= 83
Squats = 11+11+11+7+8+10+11+12= 81

329. First day back after mild low back strain; felt great.

pull-ups: 16/9/6/5/5/5/5/5 = 56
push-ups: 30/31/21/15/17/17/16/15 = 162
sit-ups: 15/15/13/11/11/10/11/11 = 97
squats: 23/27/25/26/27/27/25/27 = 207

post: "Lynne"

Man, I'm a little red in the face having to post these scores. I guess I'm a little quick to fail...I swear this hardly ever happens!

m/23/194

pull-ups: 14,7,4,3,3,3,1,3=38
push-ups: 26,17,10,6,5,5,6,5=80
sit-ups: 15,11,12,10,7,7,8,7=77
squats: 17,14,12,11,10,9,8,9=90
total: 285

Are the squats supposed to be air squats? If not, how do I determine what weight is appropriate?

Pulls 14/10/4(strict)/10kip/8/7/8/7 =68
Push 24/26/19/10/7/7/7/8 =108
Sit 14/14/14/14/13/14/13/13 =109
Squat 18/14/20/18/18/19/15/15 =119

Much harder than I thought

This was kinda heavy today.. After yesterday´s wod my pecs were very sore and somehow without any power, so quite bad result for pushups compared to last time.

"Tabata Something Else"

Pullups 12/6/5/4/3/3/3/3 = 39 (last time 34)
Pushups 22/17/13/8/5/8/9 = 72 (last time 141, so ALOT worse)
Situps 21/20/18/19/20/15/14/12 = 139 (last time 133)
Squats 25/25/29/29/23/22/22/21 = 196 (last time 158)

Total 446 (last time 466, 20 worse.. due to pushups)

WEll next time more rest before this!

- OllIS

175 Tim T

Hilarious!

Age 35
BW 147#

As rx'd:

Pull-ups 11,11,11,11,11,10,9,10 = 84
Push-ups 15,15,16,15,12,11,11,11 = 106
Sit-ups 17,15,15,15,14,12,12,13 = 113
Squat 17,17,17,17,17,15,15,15 = 130

Total = 433

Scary: I created a circuit training just last week with a soundtrack and approaching the end just after the last break when you're kind of tired and can use some help to get into it again I wanted a song to serve that purpose. Just like in this video I used "Sweet Dreams" for motivation. It has a strong steady groove and parts of the lyrics are spot on. So I guess I want to say "good song choice". And thanks for "validating" mine.

Btw, no wod for me today, resting.

53/83/77/133=336 this time
37/73/71/135=316 last time

pre: cfwu x 2, plus rope jumping and 2 x 3min rounds of heavy bag work. Noticed a distinct lack of snap since the OPT comp over the weekend.
post: tabata running
time for a few days off.

btw (no 2), the music choices on crossfit videos are really good in general. I was a bit confounded with the classical piece to the 2 fer 1 wall ball and double under vid...until I realized it was non rhytmical music eihter as a comment to the w/o execution or just as contrast to the extra rhythm requirements of those exercises. Very nice. I have playlist at home with Crossfit vids, just for the music. Thanks again.

warmup with squat cleans/ power cleans

tabata something else
subbed jumping pu's 8/8/8/5/5/5/5/5 =49 up +2
pushups 12/12/12/10/10/10/10/10 =86 (way down)
situps 10/10/10/10/8/8/8/8 =72 up +5
squats 13/13/13/13/13/13/13/13 = 104 down 13

total= 311 down 33
bwt 240 age 32
have been focusing on heavier weights and have suffered on the metcons. need to refocus.

34/M/77kg

As Rx'd:
pull-ups: 49
oush-ups: 105
sit-ups: 71
squats: 184

Total: 409

Pullups 15-11-7-6-5-4-4-3 (dead hang)= 55 (+8)
Pushups 20-14-12-11-9-8-6-6 = 86 (+2)
Situps 10- 11 x 4 -10-9-9 (bent knee, free)= 83 (+23)
Squats 16- 17 x 7 = 135 (+13)

Total 359 (+46)

Tabata Something Else…

Lowest = 48
Pull up (#6 less asst) 8
Push ups 10 (oh wimped out on the first one no less)
Sit ups (decline bench) 10
Squats 20

Total= 420, prior was 434. Less asst on pull-ups, sit ups on decline bench this time.

Feeling rather worn out and fighting something (all my little sleep is catching up on me). Contemplating soccer tonight or not.
Erin

Ring Pull-Ups: 8,7,4,3,3,3,2
Push-Ups: 16,9,6,5,3,3,3,1
Sit-Ups: 14,10,10,10,9,9,9,10
Squats: 15,15,15,13,13,13,12,16

Total: 272
Tabata: 24
Pride: crushed

175#m/37yrs
Just finished my 3 intro sessions at NorthShore CrossFit in Topsfield, MA. Great people over there. Highly recommended!!!!

First Tabata:
Pull-ups: 6/6/3/3/2/4/4/2=30
Push-ups:20/10/8/7/5/6/6/7=69
Sit-ups:11/12/13/11/10/10/9/8=84
Squats:15/15/15/20/16/15/14/14=125
Total 308

332 reps

pullups 81
pushups 63
situps 62
squats 126

26/m/175

as rx'd
Pull ups: 54
Push ups: 85
Sit ups: 99
Squats: 100

Total: 338

pull-ups: 53
push-ups: 82
sit-ups: 65
squats: 195

total: 395

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Pull ups: 12-6-4-5-4-4-4-4= 43
Push ups: 13-7-7-7-6-6-6-6= 58
Sit ups: 8-8-8-9-8-8-8-7= 64
Squats: 12-11-11-9-10-11-11-12= 87
Total: 252

Foam roll after
Compared to 070821: 264

17/M/140

Pull-ups: 13-11-8-6-5-7-7-7 Total: 64
Push-ups: 18-19-14-10-10-7-7-10 Total: 95
Sit-ups: 17-18-14-14-12-12-11-15 Total: 113
Squats: 22-20-22-18-17-18-18-20 Total: 155

Total:458

21m/170lbs

Pullups: 53
Pushups: 60
Situps: 119 (crunches)
Squats: 111

Total: 343
Tabata: 29

39/M/6'2"/210

Pull-ups 10-6-4-4-4-3-4-3
Push-ups 16-10-8-7-6-6-5-5
Sit-ups 12-10-11-10-10-10-10-10
Squats 16-14-13-12-12-13-12-15

Totals 38+63+83+107=291

35 m 200lb 70"

1st tabata that I have done for real

pullups 7,6,6,4,4,3,2 = 34 need improvement
pushups 20,15,14,12,12,10,9,8 = 100
situps 12,12,12,12,12,12,12,12 = 96
squats 18,16,16,16,16,16,16,16 = 130

total 360 ist a start.

Pull ups 40
Push ups 38
Sit ups 52
Squats 67
total 197

just figured out how to score

2+8+12+16= 38

Pull-ups(30 assist)- 8,7,3,3,2,3,3,3
Push-ups- 12,12,11,10,7,7,5,5
Sit-ups-8,7,10,7,7,6,7,6
Squats-15,13,13,11,11,7,10,9

Total=248
Tabata=20 ={
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

26/m/190

PU: 14/11/7/6/5/3/4/4=52
PHU: 28/20/15/11/10/10/9/7=110
SU: 18/18/16/15/15/14/13/10=119
SQ: 17/17/16/14/15/13/15/14=121

Total: 402

Disappointed. Using Lynne as a poor excuse.

Disappointing. I think my total score of 289 is one of the lowest I've seen. Lynne yesterday might have had some effect, but then again, a lot of you guys did that one as well. I tried to make sure I was doing the absolute correct form on push ups as explained in the video a couple of days ago by Nicole at the Mesa (I think) Fire Department cert. Also, I was doing full sit ups, not "crunches". I must be super slow at these judging by the numbers of these that other folks were able to do in 20 seconds.
I can't wait until I can keep a sustained kip going.

One day....

44/M/235

Pullups = 7 7 6 5 4 4 3 2 = 38
Pushups = 10 10 10 8 8 7 6 6 = 65
Situps = 10 8 9 8 8 8 8 7 = 65
Squats = 16 16 16 15 15 16 15 17 = 126

Total = 294 (last time was 276)

underhand pullups

pullups: 9/6/6/4/4/3/4/3 = 39(PR)
pushups: 17/19/14/11/11/14/10/9 = 105
sit ups: 10/11/13/12/12/12/11/13 = 94
squats: 16/17/19/18/17/18/18/19 = 142

TOTAL - 380

down from 412...don't know why the situps were so bad

M/31/6'1/195lbs

CFWU x 3

Pull ups: 12 10 7 6 8 6 8 8 = 65
push ups: 18 12 11 11 12 10 10 10 = 94
Sit ups: 11 10 10 9 11 10 10 9 = 80
Squats: 18 16 14 14 16 14 12 14 = 118

Total = 357

#123, Davis sweet MIX!!!!!
Much appreciated!

32 yo/230 lbs.

pull ups - 10/10/6/5/5/4/4/4=48
push ups - 16/16/11/5/6/3/5/4=66
sit ups - 12/10/8/5/7/6/6/6=58
squats - 12/11/8/10/10/10/10/10=81

total - 253

last two sets of pull ups jumping, all others kipping. The music with the chimes really helped; thanks to Jacon3000 for the post!

i think... i... i think i... i love crossfit.

Correction my total was 427.

44/175

Pull: 74
Push: 83
Sit: 77
Squat:139

Total: 373, 23 more than in August. It would not hurt my feelings if tomorrow did not involve any pulling or pushing movements.

26/195

pullups - 12/8/7/7/4/4-hold for rest of seconds/1-hold/hold = 40 reps and
sit - 8/10/10/10/9/9/9/9=74
push - 9/7/16/8/5-5on knees/3-3 on knees/4-3 on knees - 52 full reps, 11 on knees
squat - 17/15/17/19/15/13/14/19 - 129

WOW... my pull ups sucked only because we have done them 3 days... they were screaming!!! and after my set of 16 pushups i was ready to puke... i have good leg endurance so that was a breeze

TOTAL - 306... but my math really sucks

264...is that good?

26/195

pullups - 12/8/7/7/4/4-hold for rest of seconds/1-hold/hold = 40 reps and
sit - 8/10/10/10/9/9/9/9=74
push - 9/7/16/8/5-5on knees/3-3 on knees/4-3 on knees - 52 full reps, 11 on knees
squat - 17/15/17/19/15/13/14/19 - 129

WOW... my pull ups sucked only because we have done them 3 days... they were screaming! and after my set of 16 pushups i was ready to puke... i have good leg endurance so that was a breeze

TOTAL - 306... but my math really sucks

30 yo M/180 lbs

push ups - 14/12/12/8/5/5/4/4 = 64
pull ups - 8/5/4/2/3/2/3/3/ = 29
sit ups - 14/11/11/12/12/13/12/12 = 97
squats - 16/16/14/14/14/10/12/13 = 109

total - 288

I need to start writing these down, but I'm still on my first go round of all the WODs so far. Making the music took longer than the workout. I was overdue for a workout, been slacking lately.

BTW, I made two 8-cycle tabata mp3s of Nine Inch Nails and some Pantera if anybody wants them.

27/M/180

Pull-ups: 15/12/10/10/10/8/7/7
Push-ups: 15/15/13/10/10/8/8/7
Sit-ups: 10/10/10/10/10/10/10/10
Squats: 22/22/20/20/20/17/17/17

Total: 400

PuU 21 20 20 17 15 13 7 7 = 120
PlU 12 10 8 5 4 3 3 1 = 42
S U 10 9 8 8 7 7 7 7 = 63
Sq 14 14 14 14 14 14 15 14= 113

total= 338

22/m/187

PU-7,6,6,5,5,4,4,3
Pushup-16,13,12,10,7,7,6,6
Situps-7(had to run to get a mat),9,10,9,10,10,10,10
Squat-15,16,17,16,16,16,17,17

Felt like I could have done more pullups but bar was too low and I kept kicking the floor.

Comment #32 - Posted by BCastilloAZ
I vote to keep Gregs shirt OFF!!!
I cant watch anymore vid's with Greg in them while my hubby is around 'cos he is startin to get a complex ;)
I found finishing with the squats a killer.. guess the change in blood flow from "top to bottom" got to me.
I cant thank CF enough, knowing all of you people are finishing these WOD's is probably the main reason i stay strong and finish.. So, thanks to all!

m/33/70/195

37
81
61
116

295

m/29/194

Pull-Ups: 44
Push-Ups: 70
Sit-ups: 54
Squats: 111

Total: 279

M/22/150 cfwux2

Pullups: 15,10,8,8,6,6,6,9 - 68
Pushups: 17,13,9,7,7,5,6,8 - 72
Situps: 17,11,10,9,7,9,9,10 - 82
Squats: 20,13,15,13,12,12,15,15 - 115
Total: 337

as rxed 429, down a few from last time, chest was toast from lynn and warmup was a little too short. 450+ next time.

PU- 13,9,6,5,5,5,5,4- 52 (On hang board)
pu- 20,16,10,9,8,5,8,5- 81
SU- 14,13,14,12,12,12,10,11- 98
Sq- 18,15,15,15,15,15,15,15- 123
Total-354

m/38/175

PU : 15,13,6,6,5,6,5 = 46
Pushup : 15,15,11,8,7,6,6 = 68
Situp : 14,13,11,11,11,8,10 = 78
Squat : 18,17,12,13,13,13,18 = 104

Total: 296

Next time I'm going to try to avoid burning out too early, and choose a decent # to pace at (10 PU per round, for example, instead of going for higher #s at first). Gonna shoot for 10 PU per round, 12 pushups and si