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 situps, and 14 squats. That could bring me to 384 if I can do it.

PU- 10,8,7,5,5,5,5
Push ups- 16,12,8,5,4,4,5
SU-13,12,8,8,7,7,7,8
SQ-14?,19,19,18,16,15,15,15

28yo m/144/5'10"

Pulls- 38 (15,7,2,3,3,3,3,2,3)
Push- 49 (18,9,6,4,2,3,4,3)
Sit-- 57 (9,8,7,7,7,7,5,7)
Squat-- 102 (13,14,13,12,11,11,13,14)

Total-- 245

Looks like folks are getting better results pacing themselves on the first few sets of pullups and pushups-- I'll try that next time.

Congrats to the guy who got his first muscle-up!

I'm still working on it. Gotta bring the rings out to the park cause I think the doorframe is cramping my style a bit.

Total = 349
abmat
30 lower than last time. tried different strategy just for kicks. kicked me instead.

30yom, 160#
Strict pull-ups and squats to a 10" box
Total of 352. I use to score high on this but with a full rom, the score changes a bit!

21 y/o male 205#

pull ups 08/07/08/07/08/07/06/06 = 57
push ups 30/29/20/20/23/18/20/20 = 180
sit ups 11/12/13/12/13/14/11/13 = 99
squats 20/20/21/19/20/21/21/23 = 165

total = 501

do work!!

M/23/210/6'4"

Couldn't do pull-ups because of a hyper-extended elbow. But I could do overhead swings, so here's what I did:

5 rounds for time:
10 dumbbell swings (72.5 lb.)
10 box jumps (4 stairs - felt like a 30" box)

6:17

Cruised through the swings. Had to slowly reset on every jump. Felt almost Helen-like in its demands.

37 y/o male 5'7" 160lbs

Pull ups 20/15/6/6/4/4/4/5=64
Push ups 22/14/10/9/7/6/6/6=81
Sit ups 13/11/13/11/10/11/10/10=89
Squats 22/21/21/21/21/19/18/20=163

This was a killer.

M 34 195

Pull Ups
17-12-10-7-5-5-5-6 =67
Push Ups
23-16-12-8-7-8-8-9 =91
Sit Ups
7-7-6-5-5-5-6-6 =47
Squats
19-18-19-19-20-21-20-21 =137

Pull 8/8/7/6/5/5/5/5 = 49
Push 14/12/11/9/8/8/7/6 = 75
Sit 10/9/9/8/7/7/7/7 = 64
Squat 14/14/12/12/11/12/11/13 = 99

Total 287

Well good to see that I'm not the only perv in the CF family. Yeah I was initially interested in the kettleball aspect of the picture, but upon further review, my interests swayed...

Excellent motivation!

First time doing this WOD, should be a blast!

40/m/160
pull ups: 65
push ups: 117
sit ups: 116
squats: 133
total: 431

192#

as rx'd - 378

Pull-ups (Negative): 8-7-8-9-9-11-8-10=70
Push-ups: 16-10-5-5-7-5-7-5=60
Sit-ups: 15-7-12-12-12-9-10-10=87
Squats: 16-17-17-18-21-13-17-18=137

Total: 354

pull ups: 9/7/5/5/4/4/4/4 = 42
push ups: 13/10/8/4/5/3/4/4 = 51
sit ups: 10/9/9/8/8/8/8/8 = 68
squats: 13/12/12/11/11/11/11/12 = 93
254 total. Need to get in shape.

24M/6'6"/245#

Pullups:10,12,10,10,10,10,9,8
Pushups:10,10,10,10,10,10,10,10
Situps:15,16,15,16,13,15,13,15
Squats:16,15,15,12,10,10,15,15

Total:385

Previous:332

Speal: Do you do more thanjust the WOD everyday? I was just curious because i asked OPT and he told me that that is all that he does. I don't know if that is the truth or not, because he might be hiding his real routine. I am just so close to being on top and would like some advice from a elite CF'er.

pull ups 10-7-5-4-3-3-3-3 38
push ups 17-10-7-6-6-6-5-5 62
sit ups 10-9-7-7-7-7-7-7 61
squats 19-18-17-15-14-12-14-15 124

total 285

35/m/185
Pull Ups
13,8,8,7,7,6,7,7 - had to do some jumping PUs near the end = 63

Push Ups
27,18,14,12,10,9,11,10 = 111

Sit Ups
13,11,9,8,8,8,6,9 = 72

Squats
16,16,15,16,16,12,17,19 = 127

GRAND TOTAL = 373

25/f/135
Jumping Pull Ups
7,7,1,5,1,4,3,4 = 32

Push Ups
15,12,10,9,9,8,8,8 = 79

Sit Ups
12,10,9,9,8,8,8,7 = 71

Squats
20,20,20,17,16,18,17,18 = 146

GRAND TOTAL = 328

WOW

53M/5'9"/172#

as rx'd: 383
Pull ups 87
Push ups 74
Sit Ups 92
Squats 130

19/m/158

pull ups 46
push ups 57
sit ups 75
squats 152

total 330 (previous was 341, not happy)

CFWUx3

WOD Total score: 314
PU 14 10 9 7 8 7 8 6 (69)
PL 13 10 9 7 5 5 7 8 (64)
SU 10 10 10 9 9 9 9 10 (76)
SQ 14 14 13 11 12 12 13 16 (105)

It's a good improvement and I beat my goal. Next time I hope for over 350. Thanks :)

24M/5'11"/180#

Pullups:14,8,5,8,9,7,7,7 last 5 assissted
Pushups:19,21,13,9,8,9,6,6
Situps:21,16,16,13,11,10,9,8
Squats:14,15,12,12,13,11,12,12

Total:361

29M/165#/5'6"

Grip toasted on pull-ups. Probably could've gotten quite a few more if I could've held onto the bar. Sit ups were surprisingly difficult for me today. Might practice tabata style sit ups more in the future.

Pull-ups: 14 13 7 8 6 6 6 6 = 66
Push-ups: 22 15 10 9 7 7 7 6 = 83
Sit-ups: 13 9 7 6 6 7 7 7 = 62
Squats: 20 20 20 19 16 15 15 16 = 141

TOTAL: 352

46 195

pullups,
7,6,6,5,5,4,4,4=41
Pushups,
20,20,20,21,18,16,16,13=144
situps,
17,12,15,13,11,11,10,10=89
squats,
22,21,21,20,20,20,20,21=164

total 433pr by 9
pushups milt rom not crossfit legit

20m/5'8"/145#
my second cf workout. yesterdays benching and pullups obviously affected todays workout.

pull 8/6/3/2/1/1/1/0
push 13/10/7/3/1/2/2
sit 10/11/10/11/9/9/11/12
squats 15/18/16/13/13/14/12/14

total: 260

I had a guy come up to me in the gym afterward and he was curious as to what I was doing and he said he almost came over and told me to stop because I looked like I was pushing myself too hard. HAHA that made my day

www.speedbagforum.com has a countdown timer that will work great for this.

Total = 376

I created a sort of hybrid version of this and Linda which is biased towards strength-building and body composition change. You can read about it at crossfiteastbay.com

Great Workout!

I didnt have a stopwatch so I did it like this:

Pull- 15,15,15,15,10,10,10,10 reps
Push- 15,15,15,15,10,10,10,10 reps
Sit- 15,15,15,15,10,10,10,10 reps
Squat 15,15,15,15,10,10,10,10 reps

I still took about 10 second rest in between rounds, is this an ok way to do it?

m/23/160

pull ups 16/14/9/6/4/4/6/4=63
push ups 25/21/13/10/6/10/9/9=103
sit ups 16/16/16/15/15/14/14/16=122
squats 19/18/19/16/15/15/15/16=133

total= 421

pullups 12/5/9/6/4/5/4/4
pushups 30/16/12/7/6/7/6/6
situps 16/16/15/15/16/15/16/17
squats 19/18/17/13/12/12/11/13

M/20/130

Pullups: 10, 10, 6, 6, 5, 6, 6, 3 52
Pushups: 20, 21, 17, 15, 13, 15, 10, 15 126
Situps: 11, 13, 12, 11, 13, 10, 12, 10 92
Squats 20, 18, 20, 19, 19, 19, 20, 21 156
------
Total: 426

I get really naucious on the situps. Any suggestions?

Comment #53 - Posted by Jacon3000

Awesome music, this should make it easier to concentrate on the workout, Thank you.

24/F/130lb

Pull: 12-9-8-7-8-8-6-7 (65) jumping
Push: 9-6-5-5-3-5-1-4 (38)
Situps: 17-13-16-15-13-12-13-10 (109)
Squats: 11-13-10-10-9-12-9-13 (87)

TOTAL: 299

Can someone reiterate the squat A2A philosophy?
I was doing the WOD ie. Tabata squats and I was going down A2A.
I know in the video there is wall ball to act as a stop while doing the exercise.
Two reasons why I was going A2A.
1. had no wall ball or bench to act as a stop
2. muscle fatigue
From Tabata to max load squats, when is it ok or not ok to go A2A.
The reason I ask is because I received a talking too by the local gym officer about the way to do a proper squat.
Please enlighten me so I don’t look like an idiot and hurt my knees over time.

Many thanks and train hard.
Dave

+++++++++++++++++++++++++++++++++++++++++++++++++
35yo male 177
Pullup 10,10,10,10,10,7,7,6=70
Pushup 20,20,20,15,15,15,15,9=129
Situp 22,20,20,20,20,25,25,23=175
Squats 25,25,25,25,25,25,25,29= 204
Total=578
Blew my previous PR by 77!!!
I'm very, very pleased with this result as I'm quite sore like the ret of you whom did yesterday's WOD. I really didn't expect this. To top it off, I ran a quicker(for me) 6K right after. Very good day.+++++++++++++++++++++++++++++++++++++++++++++

did burpees at the end too.... dont know why.

pullups 8/7/7/7/7/6/6/5=53
pushups 15/15/15/15/11/12/10/9=102
situps(military)11/10/11/10/10/10/10/10=82
Squats 14/13/14/13/12/12/14/13=105
burpees 8/7/7/7/6/5/5/4=49
total= 391

m/40/175

pull: 10+12+8+5+5+5+3+5 = 53 (weak)
push: 23+18+13+11+6+10+8+7 = 96 (notice slide)
situp: 13+13+10+8+10+9+9+10 = 82
squat: 17+16+17+18+17+14+16+15= 130

total: 361

as rx'd (1st time as rx'd. feels good.)

5/4/4/4/3/2/2/2 26
10/7/6/6/6/5/4/5 49
11/10/9/8/7/7/7/8 67
13/14/12/12/10/11/10/13 95

= 237

not bad, I'm happy. Pretty clear where weaknesses are. Hardest part, other than workout itself, was balancing on the DB rack to re-hang the clock on the wall.

Pull: 10,5,5,6,6,6 failed on the last two= 39
Push: 12,13,9,7,5,6,5,4 = 61
Sit: 13,10,8,6,5,5,5,5= 57
Squat: 15,15,15,8,8,8,8,8= 85

For a weak total of 249 I hate myself......

m/18/bwt:154

as rx'd: 477

started 2 weeks ago...I love this. These are in your face type workouts...keep it up

9-8-8-7-4-5-5-5 = 51 pull ups
18-18-17-15-15-15-12-10 = 120 push ups
16-16-15-15-15-15-14-13 = 109 sit ups
24-24-24-24-23-23-23-22 = 187 squats

Tabata = 49
Total = 467

20/m/174

PU's- 64
PshU's- 96
SU's- 95
SQ's- 160
Total- 415

That was fun... 29/M/175

13-9-7-5-4-4-4-4 = 50 pull-ups
20-22-18-15-14-9-10-9 = 117 push-ups
23-25-24-22-25-24-23-25 = 191 sit-ups
18-18-18-18-17-16-18-16 = 139 squats

Total = 497

My 1st CF workout. It was hard but fun!
27F/5'1/120lbs

pullups 11/7/7/7/7/9/7/8=63
pushups 17/16/15/13/12/12/10/10=105
situps(military)18/16/12/10/11/8/7/7=89
Squats 12/11/14/12/14/14/16/16/16=125
Total=382

Pull ups - 10,10,10,10,10,9,7,7=73
Push ups - 11,11,11,11,11,10,7,7=76
Sit ups - 14,14,13,13,12,12,12,12=102
Squats - 18,17,18,18,17,17,17,17=139

Total = 390
Tabata Score = 43

#298 Mechelle

you're welcome. I just downloaded the two "best of booty" albums and I'm going to make some more soundtracks with the mashups. Any requests are welcome.

Pull Ups- 79
Push Ups- 125
Sit ups- 142
Squats- 189
Total - 535

Bodyweight 145lbs, Pull-ups on rings, sit-ups USAF style

Pull: 10-9-6-6-6-6-5-4 (total 52)
Push: 21-24-14-13-10-11-11-9 (total 113)
Sit: 10-15-17-16-14-12-12-10 (total 106)
Squat: 22-21-21-20-20-20-20-20 (total 164)
Total: 435 (up from 336)

26 m 6'0 187
Pullups 15,9,7,7,7,7,7,7 = 66
Pushups 22,18,16,15,16,15,16,13 = 131
Situps 21,18,16,13,13,11,12,11= 104
Squats 23,21,20,20,24,21,19,20= 168
total = 469
Limiting factors: pullups and situp speed

RAZE, you got it. All I do is the WOD. I know OPT does some other things but not in excess. I think he was thinking of doing some 2 a days but was running out of energy or something like that. And you haven't seen his posts because he is working on his Olympic Lifting and getting some more power work in from what I understand.

But all I do is the WOD. On occasion I might throw something small in on a heavier day if I feel like it. But if I feel like a day is easy, I know the next will not be. So if it's 5 rounds of 50 double unders and 50 squats or whatever... do it, enjoy the bit of rest, and kill it the next day. Just go after every workout with all you've got, even if it is an easy one for you.

I will work on some technique every once in a while to tack on some work, but nothing that will take me away from performance on other days. Hope that helps RAZE. You'll get there, just keep plugging away and working hard.

M/26/175

Pull: 8 2 3 3 2 4a 3a 2a= 27
Push: 18 14 10 7 7 6 4 5= 71
Sit: 9 7 8 7 8 7 6 6= 58
Squat: 12 12 11 11 11 12 11 11= 91

TOTAL: 247

Pull ups:
8 6 5 1 2 2 2 2 - 28
Push ups:
20 20 15 14 8 8 7 7 - 99
Situps:
15 15 15 15 15 15 12 13 - 115
Squats:
13 15 15 13 13 13 12 14 - 108
Total: 350

20/m/165#/68"

pull ups - 10,10,10,10,10,6,6,7
push ups - 15,12,10,7,10,10,10,6
sit ups - 16,13,14,14,13,14,14,15
squats - 13,13,11,12,12,12,12,11

F/27/135/5'6" - doing CF ~3 or 4 weeks

Pull 7/6/4/4/3/2/2/2 = 30 (Gravitron with 50lb assist...dissapointed...although did PU yesterday)
Push 12/8/8/4/5/5/5/4 = 51
Situp 13/12/12/12/12/12/12/12 = 97
Squat 13/14/15/15/14/14/15/15 = 115

Total = 293

I am very impressed with 20+ squats that people are posting! That's fast!

22/m/170/70 inches

I tried to keep track as best i could but its probably not very accurate..

Pullup- 10, 10, 7, 7, 5, 5, 5, 5
Pushup - 10,10, 9, 7, 7, 6, 6, 6
Situps - 10, 10, 10, 10, 9, 9, 8, 7
Squats - 15, 15, 10, 10, 12, 12, 12, 12
Total - 298 (give or take a few due to error)

But as I said...not very accurate as it was done in the rain and the more tired I get the worse my memory gets...

M/18/140

Pull-ups: 48

Push-ups: 63

Sit-ups: 187

Squats: 109

Total: 407

Looks like I need a lot of work on my upper body as a whole.

28/m/200

365
did pullups on soccer goal. was very hard to keep my grip. situps were with abmat.

Pullups - 16,6,5,3,3,2,2,2
pushups - 21,17,10,10,6,5,6,5
Situps - 13,12,13,12,12,12,11,11
Squats - 9,10,18,18,17,17,16,17
The squats i missed the count on the first 2 intervals, but they killed me anyways.
Whole body shaking 20 minutes after finishing
S.

28 yom, 180 lbs

pullups-62
pushups-68
situps-69
squats-120

RUN: 5.5 miles

5 Rounds Hammer Strength Circuit:
8X Decline @ 270lbs
8X Incline @ 180
8X Shoulder Press @ 140
10X Side Extensions/ 25lbs Wt. (Ea. Side)
20X Toe Raises @ 100lbs
10X Calf Raises @ 160lbs
10X Leg Ext @ 90lbs
10X Row w/ 180lbs

5 Rounds:
25X Box Jump 24"
10X Ring Dips
10X Pull-ups
1 min. Jump Rope

SWIM: 1000 yards

Second day on the crossfit program, have to say that I'm pretty sold on it. Today's program was physically the hardest thing I've ever done. I started strength training almost a year and a half ago, gained a lot of lean weight and strength in 9 months, went back to school.. slowed down a little and really got back into it in the last 3 weeks. A buddy I trusted turned me on to this program this week and I started yesterday. Completely kicked my ass today, but definitely worth it. I feel sore and tired, but great. I feel that if I continue the crossfit program that I'll be in the best shape of my life within the next few weeks. Also, the short programs will make it much easier to keep up with at school!

20 yo/6'/153 lbs.

m/245/6'4"/33

as rx'd 421

steve/51/163
Couldn't do Lynn last night due to a strained Pec Minor.
It effected my pull ups & push ups tonight.
sit ups on ab mat same as last time ,squats up by 20.
Pullup 40 last time 58
push up 63 last time 77
sit up 86
squat 125 done to dynamax
total 314
last time 328
Got to take a few days off ,to many aches and pains

40/183

pull ups-62
push ups-73
sit ups- 73
squats- 144
Total: 352

29/M/175

Total: 433
I don't know the breakdown because I actually did this at my local affiliate, Albany CrossFit. For all of you working out in your garage, like me, or in isolation, get to an affiliate if you can. There's nothing like the feeling of fitting in, while you tear into the workout. I also know that my score would not have been so high had I not had competition. Thanks Luke. And thanks to Jason and all who were in attendance tonight. Fantastic work.

Eric

BW 70kg
Kippers 74
Push Ups 101
Sit Ups Ab Mat 106
Squat to Dynamax 135
T= 416

Pull: 12-7-7-4-5-4-4-4 = 47
Push: 10-10-10-10-10-10-13-12 = 85
Sit: 12-12-12-12-12-12-11-11 = 94
Squats: 18-18-18-17-18-18-18-18 = 143

Total: 369

A little lower than my first time doing this. However, I used some assist on pullups last time and didn't use any this time. I didn't really feel sore in the chest from yesterday's workout. That is, until I started doing the pushups!

29/m/6'4/235

make up bench/pullup from yesterday
135x10/ 8 pu
185x10/ 6 pu
225x5/ 6 pu
205x8/ 4 pu
185x8/ 4 pu
all pu from dead hang
followed by...
dead hang pullup: 24
pushup: 80
situp: 96
squat: 96
Total: 296

318. Beh...well at least I didn't miss any rounds like I did last time.

Pull-up:10-10-10-10-10-9-8-8=75
Push-up:8-9-8-8-8-7-7-6=61
Sit-up:13-13-13-12-12-12-11-11=97
Squat:15-15-15-15-15-15-15-15=120

Total=353

Last time:
Pull-up:12-10-8-7-7-7-7-7=65
Push-up:12-12-9-7-6-5-4-6=61
Sit-up:13-12-12-12-11-10-9-10=89
Squat:15-15-15-14-14-14-14-13=114

Total=329

Day 12 IR

Traq 3D video plyo work-out. 17 min. Quads wasted.

Off to Denver to visit the "Heir" for Parents Weekend at DU. Will try to check in if possible. Oh, and if anyone has two tickets to the World Series game on Saturday I'd really be a cool Dad if I showed up with THAT as a surprise...

(7x6,5),(6x10,8,8),(7x10,14),(6x15,16,17) = (47,76,84,123) = 330

Pull- 14-10-6-5-5-4-5-4 = 53
Push- 21-13-8-7-4-4-4-4 = 65
Sit- 12-10-10-8-8-8-7-7 = 70
Squat - 19-19-18-17-17-17-17-17 = 141

Total- 329

Gasp. That was fun. Hard but fun.

18yo 175lbs

first time ever doing tabata anything

pullups 10,10,10,10,10,8,8,8 74
pushups 15,15,15,15,15,15,15,14 119
sit ups 19,19,19,19,19,19,19,18 153
squats 19,18,17,16,15,14,14,15 128
total:475

i made my goal whish was 408. I'm really happy with this. I also think i did and extra set on the push ups...oh well its good for me.

I felt the squats a lot in my quads...could this be a form problem or something?

i missed this so much. Second day back in 2+ months

43/6'1"/188

pull ups 10 10 10 8 7 5 5 5 60
push ups 20 18 14 12 10 8 8 8 98
sit ups 14 14 14 12 11 11 10 10 96
squats 20 20 20 18 18 18 18 18 150

tabata total 404

felt a huge drop off in the pull ups and push ups after the first three sets on both. yesterday's wod probably had something to do with that but i should have paced a little better. got greedy. think that is probably a pr but i don't remember the last one.

mattpalozola

pretty sure you're supposed to feel squats in your quads. sounds like you're doing them just right.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd

pull ups: 11 6 8 6 8 6 6 8 :59
push ups: 10 15 16 12 10 10 10 8 :91
ab mat sit ups: 15 15 10 12 12 13 13 13 :103
squats: 17 15 15 15 18 19 15 18 :132
total: 385

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Addendum to my previous post:

Maxed on Squat Clean: 305lbs.

pullups 11 8 2 6 3 4 3 3 40
pushups 20 14 8 7 7 2 5 4 67
situps 10 9 9 7 8 6 7 7 63
squats 16 18 15 13 13 10 9 11 105

total 295

m/37/6/167

As rx'd:

Pull-ups: 15, 11, 9, 5, 6, 4, 5, 5
Push-ups: 21, 20, 15, 11, 10, 8, 8, 7
Sit-ups : 10, 10, 9, 8, 8, 6, 7, 7
Squats : 15, 16, 15, 14, 13, 14, 13, 14

Total: 60 + 100 + 65 + 114 = 339 (up 34 from first time)

45/m/180
pu 10/7/5/5/4/4/3/2 crap
push ups 10x8
su 10x5, 12x3
sq 10x3, 14x4,15

35M/5'10"/168#

Strict pull-ups: 6-6-6-5-4-4-4-4 = 39.
Push-ups: 16-16-16-16-16-13-8-7 = 108.
Sit-ups: 12-12-12-12-12-12-12-11 = 95.
Squats: 19-19-19-19-19-19-14-19 = 147.

Total: 389.

Compared to last time - 17 more total points. 3 more pull-ups; 7 less push-ups; 15 more sit-ups; 6 more squats.

45/m/180
pu 10/7/5/5/4/4/3/2
push ups 10x8
su 10x5, 12x3
sq 10x3, 14x4,15

M/29/160lbs
First time, Nice WOD as rx'd
Pullup 85
Pushups 120
Situps 86
Squats 137

Total 428

Pullups 12,8,4,2,2,3,2,2 Total 35
Pushups 12,11,9,7,5,6,4,3 Total 57
Situps 9,10,8,7,8,7,6,7 Total 62
Squats 17,16,18,17,15,14,15,17 Total 129
Total 283

27/M/178

with 20lb weight vest
Pullups-70
Pushups-82
Situps-70
Squats-138
Total-360

33 yrs
211 lbs

pulls
4,3,1,1,2,2,2,2 = 17
pushes
9,6,5,3,3,3,2,3 = 34
sits
7,6,6,5,5,4,5,3 = 41
squats
17,17,15,13,13,12,12,13 = 112

Mental note: Do not do the WOD until food is digested; right pukie?

Anyone know where to post this workout on logsitall.com? I couldn't find it.

40y/O M
75'' 200#
as Rx'd...JUST UGLIER
pullups:
13,12,12,11,10,9,6,5=78
pushups:
13,12,12,12,10,10,8,8=85
situps:
10,10,10,10,10,10,10,10=80
squats:
25,25,21,20,20,19,19,19=168
total:411

m/36/5'9"/175

this is my first tabata workout, I kind of screwed it up, but i will get it right next time.
here are my results.
Pullups 53
pushups 100
situps 107
squats 166
tabata total 426

Pull 13-7-6-6-3-5-4-4=48
Push 14-10-8-7-6-6-5-5=51
Sit 11-10-9-6-7-7-4-6=60
Squat 17-13-14-12-13-13-10-12=104

Total 263

Last time 070821
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

A slow but steady overall improvement, must get better at pushups

25/f/5'2/128#

breakfast: run 46 mins = 6 miles

WOD:
pull-ups: 14, 12, 10, 8, 6, 6, 6, 6, = 68
push-ups: 17, 14, 12, 11, 11, 11, 11, 11 = 98
n-ups: 20, 17, 14, 14, 14, 14, 14, 15 = 122
squats: 24, 22, 21, 21, 21, 21, 21, 22 = 173
total = 461

coulda done more pull-ups but grip faded early. will post Jennie's totals later when i can get her to write down wut she did

As rx'd: 281. Sad.

Pullups - 12, 10, 8, 6, 5, 6, 6, 5 = 58
Pushups- 16, 12, 12, 10, 8, 10, 9, 9= 86
Situps- 12, 12, 10, 11, 10, 9, 8, 10= 82
Squats- 18, 18, 17, 17, 15, 16, 15,15=131

Total 357. Did PU. Push, and squats, wasn't going to do the situps, but felt guilty after a couple of minutes, finished the situps. I don't think it was the rest, beat last one by about 35 reps.

39/M/178

Total=224, did jumping PU's, 1/2 ROM GHD SU's

45m71"186

as req'd

jumping pullups(rib muscle injury) 125
push 125
sit 116
squat 163
bar dips 84

31/male/167

pullups; 12,10,8,6,6,6,4,4 = 56
pushups; 13,13,13,13,13,10,8,6 = 89
situps (unanchored); 7,7,7,7,7,7,7,7 = 56
squat; 14,14,14,14,14,14,15,16 = 101

score = 302

could have pushed a little harder on squats

pull-ups: 8, 2, 1, 0, 0, 0, 0, 0 = 11
push-ups: 20, 9, 5, 3, 4, 3, 3, 4 = 51
situps: 19, 15, 13, 8, 7, 8, 7, 10 = 87
squats: 18, 14, 10, 8, 5, 10, 10, 15 = 90
Total = 239

switched to pulldown machine (110 lbs) after pullup failure.

Didn't track totals...tabata scores follow:
Pull ups 3
Pushups 5
Sit ups 7
Squats 10

Pullups - 10,10,10,10,10,9,8,8
pushups - 15,15,15,13,10,9,9,8
situps - 15,14,14,14,13,13,13,13
squat - 20,19,18,17,17,17,16,16

407

cleverhandz

those are just huge numbers! good for you. and a darn fast 6 miles. think i will shoot for 46 minutes next time i run that far.

Forgot to mention, unanchored situps and my warmup was

3 rounds of
15 ohs at 75 lbs
8 pullups
6 hspu's
hollow rock
superman hold

Then 40 kilo swings to head height and double squat wall balls for practice.

34/f/150

jumping pullups: 10,9,8,8,8,8,7,8
pushups: 5,5,5,4,4,3,4,4
situps: 9,8,8,8,8,8,7,8
squats: 10,9,9,8,8,7,8,7

total: 230

pushups were hideous from the get-go but I'm tired of my knees being bruised.

Picked the numbers i picked a bit low and could have done more but this was still a good one.

Pullups
12/12/12/12/12/12/10/10 = 92
Pushups
12/12/12/12/12/12/12/12 = 96
Situps
12/12/12/12/12/12/12/12 = 96
Squats
15/15/15/15/15/15/15/18 = 123

Total = 407

28/m/165

Pullups - 5,5,5,5,5,5,4,2
Pushups - 15,15,10,10,13,10,10,9
Situps - 10,10,10,10,10,10,8,7
Squats - 15,15,15,15,15,15,15,15

Total - 321

This is turning into some kind of addiction. I am never going to say "this workout looks like it shouldn't be too hard" again. The past two days have abused me.

pullup and pushup numbers subject to possible extreme error. pullups mostly on rings, switched to knee pushups starting set 6, scored every 2 knee pushups as 1 regular, situps unanchored with towel.

pullups: 15,13,10,5,5,5,5,5 =63
pushups: 11,10,10,7,4,4,4,5 =55
situps: 11,9,7,7,7,7,7,7 =62
squats: 16,15,15,16,15,15,15,16 =123

total score = 303

Very happy with the squats. Need to work on pushups, will add them to my warm up.

32/m/185

As RX'd

pullups: 16 14 7 6 5 4 4 4
pushups: 23 17 7 6 5 5 5 4
situps: 11 11 9 7 9 7 7 6 (first time I had access to a glute-ham, tough)
squats: 18 18 19 18 17 16 16 19

Score: 335

Happy with first attempt at this. I expect to perform way better next time out.

36/M/178

Pullups 73
Situps 74
Pushups 82
Squats 153

Total -382

pull ups asst 30 lbs: 10 10 10 10 10 11 10 11 = 82
push ups last half on knees: 9 10 9 11 12 12 14 13 = 90
sit ups: 8 10 13 14 14 15 15 15 = 104
squats: 15 18 18 18 19 20 19 20 = 147

total = 423

post workout: bjj grappling

just got back from vegas. four days gorging on 24 oz steaks, suffering smoke inhalation and losing on the crap table. time to regroup.

Nolan: 412 next time try average 9 pulls, 12 push, 17 situps, 18 squats
Danny: 296
Chris: 338

398 = 52,115,96,135 10/24/07
413 = 53,125,96,139 8/21/07
409 = 43,121,106,139 9/16/06
395 = 46,106,96,147 6/20/06
414 = 44,111,104,155 1/25/06
373 = 38,103,90,142 12/5/05
but, all done in 20 sec intervals w/ 20 sec rest (only way to program watch, also over age 50 discount). 10 min ellip wu 18/18. hr max 152, hr avg 118.

35/M/175

I "gamed" this one a bit:

Pullups: 10 10 10 10 7 6 5 5 (switched between pronated and supinated grip)
Pushups: 10 10 10 10 10 10 10 8
Situps: 10 ---->
Squats: 20 20 20 20 20 18 18 18

Total = 415

Still nursing a very tender lower back.

Pullup: 5-5-5-5-5-5-5-5
Pushup: 6-6-6-6-6-6-6-6
Situp:15-13-13-13-13-13-13-13
Squat: 20-18-18-18-18-18-18-18

37/M/195#

Pull-ups: 12 10 6 5 5 4 5 5 = 52
Push ups: 19 15 13 12 10 10 10 8 = 97
sit ups: 12 13 12 13 13 11 11 9 = 92
Squats: 17 17 18 16 17 17 17 17 = 136

score: 377

39/m/196#

#73 (Polynikes): The flag in question is the flag of the Royal Canadian School of Infantry, based in CFB Gagetown. The biggest push given to CrossFit within the Canadian Forces was by the Infantry School, in particular the efforts of Capts JT Williams and Wade Rutland. Keep your eyes peeled for an AWESOME collaborative effort of the Infantry School and CrossFit. As a teaser, it is located here: http://www.army.forces.gc.ca/land_force_doctrine_training_system/ex_aita_trg/acim/courses/acim/acim.swf . To see the videos, use the dropdowns at the bottom left, go to Extras, then the next dropdown to the right, select Extras, then select the tab called Exercises, and see Eddie (Lugo) and Nicole in all their glory. Check out Coach's wisdom by clicking on the whistle icon.It is supposed to be "officially" announced soon. Coach, any date yet??? BTW, if anybody has any grief with the non-intuitive navigation, drop me an email, and I can contact the people who make the interface, and give them constructive feedback (I'm not a big fan of the interface, but they are tired of my b1thcing, so I need more ammo if I want to get it changed (i.e the testimonial of many more dedicated CF'ers).

To all the posters of the Tabata mp3's: many thanks. I was using the one version (LL Cool J, Outkast, and 2 artists that I don't know the name of, AKA the "rap" tabata timer), and it was wearing thin..... good stuff all.

No Tabata Something else for me today: after braining myself yesterday (requiring stitches and an x-ray for my broken nose) doing "Lynne", I opted for 30 mins on the C2: set a PR of 7585m (pace of 1:58.1/500m).

AL

Pull ups: 41 deadhang
Push ups: 72
Situps: 64
Squats: 123
Total: 300

2nd crossfit session ever...

I haven't wanted throw up like that in a training session since leaving the army :)

Pull-ups: 9-4-3-2-2-2-2-2
Push-ups: 21-21-10-6-5-5-5-5
Sit-ups: 8-8-8-8-7-7-7-7
Squats: 14-15-14-14-14-13-14-14

Total: 276

m/47/225

Pull ups 5's 40
Push ups 10's 80
Sits ups'10 80
Squats 15 120

Total 320

M/38/5-10/182

Pull-ups: 10/10/10/10/8/7/6/5 = 66
Push-ups: 10/10/10/10/10/10/10/12 = 82
Sit-ups (glute-ham): 10/10/10/10/10/10/10/10 = 80
Squats: 15/12/12/12/12/15/15/15/20 = 116

Total = 344

I felt guilty about not doing them so I just did them, modified version though. I had no access to a pull up bar.

Push-ups: 20/20/20/15/10/10/10/11
Crunches: 20/20/20/20/20/15/10/5
Squats: 20/20/20/20/20/20/15/13
Calf-raises: 20/20/18/--switched to explosive Burpees and did 10 of them and called it a workout...quads are dead.

Tabata Something Else

56/M/189

pullups; 12, 9, 8, 6, 6, 6, 6, 6=59
pushups; 22, 16, 12, 11, 12, 9, 11, 9=102
situps; 17, 18, 18, 16, 15, 16, 15, 15=130
squats; 18, 20, 21, 21, 22, 21, 21, 21=165
total=456

47/F/125

pullups; 12, 2, 4, 5, 5, 6, 4, 6=44
pushups; 16, 15, 10, 9, 9, 9, 8, 8=84
situps; 15, 15, 15, 14, 14, 14, 14, 14=115
squats; 18, 18, 17, 18, 18, 18, 18, 19=144
total=387

F/135/26

6 rounds of each. Forgot a writing utensil until I'd already started, so I'll give my highest and lowest round.

Jumping pullups: 9 (hi)/5 (lo)
Pushups (first 3 rds strict, then to knees): 5strict/5knees
Situps: 11/8
Squats: 13/11

M/24/6-2/254

Pull-Ups: 5/5/5/5/5/4/5/4 = 38
Push-Ups: 8/9/8/8/8/5/4/5 = 55
Sit-Ups: 9/8/8/7/7/7/7/7 = 60
Squats: 12/13/13/12/13/13/14/15 = 105

BW = 164 lbs

21-15-9
Push ups
Squats 95lbs
1. 21 reps of 95 lbs Hang Power Cleans
2. 15 reps of 95 lbs SDHP
3. 9 reps of 95 lbs Thruster

15 min

Took a cue from...http://www.thestrongholdsd.com/?r=wod

Sous

M 40 yrs 190 lbs
Pull 8,8,7,8,7,7,7,6 58
Push 25,24,20,17,13,12,10,10 131
Sit 16,16,16,16,16,16,16,16 128
Squat 18,17,16,17,20,20,20,17 145

Total 462

Pull ups:5,5,5,3,2,1,3,3=27 (really wish I had a real bar in the garage)
Push ups:10,10,10,10,7,4,4,5=60
Sit ups:12,11,11,10,10,10,9,9=82
Squats:18,15,15,15,15,11,13,12=114
Total:283 (up 23 from last time. Anchoring my feet helped the sit ups, but cost me some on the squats.

Last time 399

PU: 10, 10 10, 10, 9, 8, 8, 8
PU: 15, 15 15, 15, 13, 11, 11, 12
SU: 16, 15, 15, 14, 15, 14, 15, 14,
SQ: 18, 18, 18, 18, 18, 18, 18, 20

Total: 425

m 37/166

Pull ups: 7, 6, 5, 5, 4, 4, 3, 3 = 37
Push ups: 15, 10, 7, 7, 6, 5, 6, 6 = 62
Sit ups: 8, 8, 9, 9, 7, 7, 7, 9 = 64
Squats: 13, 9, 8, 12, 8, 12, 10, 13 = 85
Total: 248

195, 6', m, 16 years old

If I could average more than 4-5 pushups a round I could crush this score... :(

Total: 303

24/f/5'6"/148

261 as Rx'ed

Counted wrong
low score for each
pull 5
push 6
dbsu 8
squat 15

M/45/145
Pullups:10,10,10,10,7,6,6,6=65
Pushups:20,15,15,12,12,12,12,12=110
Situps:13,13,13,13,12,12,12,12=102
Squats:15,14,14,15,15,15,15,15=118
Total=395
15 more pullups, 21 less pushups,5 more situps, 9 less squats than last time(405).

Could feel the effects of yesterday's BW bench while doing the pushups. No excuse for the squats - should've pushed harder.

pull ups: 7,3,1,4,3,2,3,3
Push ups: 11,2,3,0,0,0,0,0
Sit ups: 8,9,9,9,7,7,5,7
Squats: 11,10,11,10,10,4,10

Total: 165

17/m/135#, i saved push ups for last and couldnt do anymore after round 3 lol, my legs are kinda sore from the squats

42yo/175#/m

pullups 20 15 9 9 5 5 5 5
pushups 18 19 13 9 8 6 6 6
Situps 9 8 8 8 8 8 9 8
Squats 17 17 17 17 15 15 14 17

354 total

38/M/220#/6'0

This was my first Tabata and I can say with absolute certainty that it was excruciatingly marvelous. Here's my score's:

Pull-ups - 13/11/8/11/9/8/5/6 = 71
Push-ups - 12/10//10/5/5/5/6/3 = 56
Sit-ups - 12/17/15/16/12/14/13/12 = 111
Squats - 17/17/18/15/14/11/12/13 = 117

Total - 355 as Rx'ed

The experience brought to mind the famous words of Odysseus as his ship left the shores of Troy -
"Someone stop the boat, I think I'm going to hurl!"

PU 57
Pushup 78
situp 84
squat 141
total 360
Cindy did 4 intervals of each
PU 31 at 200
dips 37
sit 38
squat 45
total 151

43 6' 210
total 377 off pr by 23 can really tell i've missed to many wods; and been slackin' on cfwu pullups daily.

34/215

pull-ups - 13/8/5/5/4/4/4/4
push-ups - 22/18/13/12/10/10/10/9
sit-ups - 18/18/18/18/17/16/15/14
squat - 22/21/20/19/18/18/17/18

Total=420

Previous tabata total = 362

While I am pleased with my improvement. My pull-up numbers dropped dramatically from 77 last time to 47 this time, WTF!!! Could this be due to the pullup-centric workout yesterday?

Pull: 10,10,8,7,7,7,5,5
Push: 20,20,18,10,8,9,8,8
GHSU: 11,10,10,10,9,8,8,8
Squat: 22,22,21,20,17,17,17,18
Total: 398

pull-ups 15-15-15-12-10-10-10-9
push-ups 13-13-13-13-13-11-10-9
sit-ups 13-13-12-11-12-11-11-12
squats 21-20-20-18-17-15-16-17
Total-430

was super tired, just couldn't get going into a rhythm.

19/m/165

first tabata

8 rounds chin ups
14 14 10 9 8 7 7 7 = 76
8 rounds push ups
15 15 15 12 10 10 9 8 = 94
8 rounds situps (crunches)
15 15 14 14 15 14 15 15 = 117
8 rounds squats
18 18 18 17 15 15 16 18 = 135

total = 422

Intense. I could hardly walk afterwards. Did everyone else do full situps?? If so, do you anchor your feet?

peace

m/30/173

first tabata

Pull=ups,7,7,6,6,5,6,5,4 = 46
Push ups,20,16,15,12,9,10,6,8 = 96
sit-ups,10,11,10,10,8,9,8,8 = 74
squats,18,15,15,13,14,13,10,13 = 111

total = 363

Age 51/BW 250#
Tabata pullups (4/4/4/4/4/4/4/4) = 32
Tabata pushups (11/12/11/11/11/11/11/113) = 89
Tabata GHD situps (8/7/7/7/7/7/7/7) = 57
Tabata squats (14/13/13/13/13/13/12/14) = 118
Total = 296

36/m/183

Pull-ups: 12-10-9-7-6-6-7-6
Push-ups: 23-20-17-14-14-15-15-16
Situps: 20-18-15-15-15-17-17-18
Squats: 16-15-14-15-15-15-12-14

total = 448

M/45/250#

Pull: 8,8,8,6,5,5,5,5
Push: 10,10,10,9,6,5,4,4
Sit: 8,9,8,8,7,7,6,6
Squat: 14,14,12,12,12,10,11,12

Total: 265 - Less than last time, but better form. Yesterday's "Lynne" impacted my numbers a little.

CFWU 3x10
140# 20yom

total was 324, can't find the card i wrote it all on ><

my buddy finished his first CF WOD today, then puked 20 min later... spent a good 20 min lying on our gym floor. We tried to explain what we put him through. I don't think the people working understood.

22/m/6'4"/178#

Pull-ups 9,6,4,2,2,3,3,3 = 32
Push ups 16,13,7,6,4,4,5,4 = 59
sit ups 10,10,10,9,9,9,8,10 = 75
squat 14,14,14,14,14,14,14,15,17 = 116

total = 282

took about 20 min to get back on my feet.

age 36 BW=182

as rx'd: 455
last two sets of pullups were jumping =/
tried to focus on completing 15 reps each round of each exercise. Push ups sucked after yesterdays WOD.

m.19.157

PU: 12 10 10 10 09 08 08 07 = 74
pu: 15 14 12 11 10 09 08 08 = 87
su: 15 13 12 12 12 12 12 12 = 100
sq: 19 18 17 17 17 17 18 18 = 141

total = 402

In the interest of full disclosure, I used SweatShop Timer 1.1 which I later realized makes the workout 80 seconds too long (2.5 sec. per round).

pullups - 9/8/6/6/6/7/6/6 = 54
pushups - 20/11/9/7/6/6/7/7 = 73
situps - 11/11/11/10/10/10/10/11 = 84
squats - 20/20/18/17/16/16/15/18 = 140

total = 351

previous = 347
previous = 366

PU: 8 4 5 3 2 2 2 0 = 26
PU: 15 9 6 7 5 4 4 4 = 54
SU: 3 10 9 8 7 7 7 7 = 58
SQ: 17 17 15 14 15 13 13 19 = 123

Total = 261

40m 200ish
been off CFing for a couple of months (busy with work/vacation/drama) but back starting last week (welcome back with 2 10ks!! Wow, I compare my scores now with my history and can see what a diff cf makes. I've been active (some lifting, sparring, grappling) but not cf-ing. Big changes in times, outputs and mental strength. Good to be back.
pullups: 11, 10, 7, 5, 6, 6, 5, 5 = 55
pushups: 15, 10,10,10,10,8,7,7 =77
situps: 15, 15,14,12,12,12,12,12 = 105
squats: 17, 16,16,16,16,16,16,16 = 129

total: 366

pullups 8/7/6/5/5/6/4/5
pushups 18/12/7/6/5/6/4/5
squats 17/17/15/14/13/13/15
situps 13/10/9/8/9/7/6/5/7
total 277

pullups 13/7/6/6/5/6/4/5
pushups 20/13/9/7/6/6/5/5
squats 15/15/15/13/15/12/12/15
situps 13/9/9/10/6/6/5/5/6
total 276

Ow.

17/m/#160

Pullups: 12,8,7,6,5,5,5,4 =52
pushups: 23,20,15,10,13,10,13,11 = 115
situps: 12,10,10,12,10,10,11,13 = 88
squats: 20,20,19,21,17,13,13,13 = 136

total: 391

This was only my second CF workout and it really kicked my ass mentally and physically! Especially after working 12 hours today and yesterdays pull up and max bench WOD + a pyramid pushup/pullup set I did after it! I'm totally hooked on CF!

PULL 12/8/6/5/3/3/0(hang)/1
PUSH 22/22/16/10/6/4/4/3
SIT 14/13/13/12/10/10/11/10
SQUAT 17/17/16/13/13/12/8/8

total=323=weak

TABATA IS LEGIT!!!

Age:19
Weight:162

This was nice, i thought i would lay down and pass out a few times.

Pullups-17-8-5-7-7-7-5-6=62
Pushups-20-20-13-10-10-9-10-10=102
Situps-13-12-13-14-13-11-12-10=98
Squats-22-22-21-20-20-17-18-18=158

Total-420

Not too bad for my first time at "Tabata Something Else"

M 36 5'10" 167#

sub assisted pullups (AP).

due to technical issues with timekeeper and heart rate monitor, add 8 rounds of pullups + 5 pushups.

assisted pullups 1: 11 10 9 9 9 8 9 8 = 73

AP: 12 10 09 08 09 09 08 08 = 73
PU: 07 08 06 06 05 05 04 04 = 45
SU: 09 09 08 08 06 06 07 06 = 59
SQ: 11 10 10 10 10 10 08 11 = 80
Total (including AP1): 330
Total (excluding AP1): 257

I should do this one more.

33y/M/5'4/205lb

pull subd to jumping pu (got to loose weigth..)

pull up: 9 5 5 3 4 1 1 2 = 30
push up:10 10 10 7 7 5 5 5 = 59
sit up: 10 7 5 5 5 5 5 5 = 47
squats: 15 10 10 10 10 10 8 10 = 83

tot= 219

after i'll loose some 70lbs I'm sure my numbers will become very acceptable, till then...

Anthony (BW=180)
Total: 422

Jodi (BW=105)
Total: 349

070821

at home

347

071024

at a hotel room in Vienna
Push-up, Sit-up, Squats, Push-up

307

As Rx'ed
Pull-ups – 17, 17, 9, 8, 8, 8, 7, 8 (82)
Push-ups – 22, 22, 10, 10, 7, 8, 10, 9 (98)
Sit-ups – 14, 13, 13, 13, 13, 12, 10, 10 (98)
Squats – 19, 18, 18, 19, 17, 15, 17, 18 (141)

Total score = 419

Tougher than I thought, Coach. Felt like a whiny little school girl. Bring it!

Pull-ups: 75
Push-ups: 129
Sit-ups: 77 (unanchored w/knees spread)
Squats: 152

Total: 433

382 reps

sit ups anchored feet under sofa
Last time 345

440 total

Jon: 295
Zack: 249

As Rx'd

Total = 286

Pull-ups: 15, 9, 4, 2, 3, 4, 2, 2 = 41
Push-ups: 18, 12, 8, 7, 6, 6, 7, 8 = 72
Sit-ups: 8, 12, 10, 9, 9, 9, 9, 9 = 75
Squats: 16, 14, 16, 10, 9, 10, 11, 12 = 98

CrossFit Mississippi
25/M/180

Bennett - 341
Parks - 351 w/GHD situps

Scored this one wrong....losing my mind. Went with minimums.

5/13/8/15

Total = 379

Pull up: 12,8,5,5,4,4,4,4 = 46
Push up: 20,13,10,9,7,6,4,4, = 73
Sit up: 14,15,14,13,12,12,12,12 = 104
Squats: 19,20,20,20,20,19,18,17 = 153

37/m/278

Man what a great work out. I still have some trouble with pullups but working on it. Here is the times:

Jumping pullups
21/24/15/14/11/10/13/11=119
Push Ups
19/16/12/12/12/8/8/8=95
Sit ups
6/5/6/4/2/0/0/0=23
squats
14/0(thought Mr. Pukie was coming)/10/10/9/9/8/10

I just could not do anymore sit ups

Total 298 reps

Did the seal wod with John Wopat...painful!

thanks!

44/f/144

Pullups 13-8-7-7-7-6-5-6
Pushups 10 for each
Situps 10 for each
Squats 12 for each (next time try 13)

Total: 315

F/40/143

Jumping Pull ups - 9/12/11/10/10/10/11/9
Press ups - 14/13/12/14/15/14/13/12
Sit ups - 11/11/10/11/11/11/11/10
Squats - 14/14/11/12/13/13/13/13

Total: 378

307

50/75/61/121

22/M/250

10:31

400 m
21 250lb dl
400 m
15 250lb dl
400 m
9 250lb dl
400 m

33 yom, 195#

.5 mile run 4:00m
CFWUx3

Pullups: 9,9,10,9,6,6,5,4 = 58
Pushups: 18,12,13,10,11,10,10,9 = 93
Situps: 20,20,14,10,13,11,12,11 = 111
Squats: 23,17,16,16,15,17,16,16 = 136
Total = 398
Tabata = 4+9+10+15 = 38

Pull ups:6/6(started kipping)/6/6/6/6/6/6
Push ups:20/11/6/5/4/4/3/3
Sit ups:12/8/8/7/6/6/6/6
Squats:15/15/13/11/12/11/10/10

Pukie the clown visited me today!

WOD as Rx'd
Pull Ups
18,10,7,5,3,5,4,4
Push Ups
21,15,10,6,5,6,5,3
Sit Ups
25,15,11,10,10,9,8,7
Squats
17,21,20,18,19,19,15,20
Total = 371

Mike:
P.U.- 10/9/9/9/9/9/9/8
Push-ups- 10/10/10/10/10/10/10/10
Sit-ups- 10/10/10/10/10/10/10/10
Squates- 15/15/15/15/15/15/15/20
Total: 357

32/M/5'5"/208

WU 800M Jog, + 10x1 Dips, Back Ext, OHS,Sampson Stretch

Pull-ups: 13,7,10,8,8,9,8,9 = 72
Push-ups: 24,18,14,10,6,5,5,5 = 87
Sit-ups: 17,14,11,13,11,10,11,12 = 99
Squats: 19,17,16,15,13,13,14,18 = 125

Total: 383

Doing Lynne the day before absolutely decimated the Pullups and Pushups... ouch! Had to switch to jumping pullups at round three. Pushups were all real and strict. No pukie visit but REAL close!

Don't know if it was lack of sleep or if I'm coming down with something but I had no energy starting this 8:30PM workout.

39/m/200lb/5'7"

Pull ups /Push ups / Sit Ups / Squats
1) 15/20/20/20
2) 12/20/20/20
3) 10/20/20/20

4) 10/20/15/20
5) 10/15/10/18
6) 10/15/10/15

7) 10/10/10/15
8) near death 10/10/8/10
total: 87/130/115/136
Kipping pull ups and 8 degree incline sit ups.

Stopwatch was a pain...i basically ran over on the 20 seconds per round; came pretty close but it was tough to start, do the work and hit the stop button. Sparky just told me about the mp3 that he got on this post that helps you to time. Couldnt move my arms an hour later...Go Sox!

PU-1,1,1,1,1,1,1,1
PU-1,1,1,1,1,1,1,2 yes!
SU-0,.5,.5,.5,1,1,1,0
SQ- 1,1,1,1,1,1,1,1

PU-35 strict, 51 jumping
pshup-55
Janda situp-50
sq-95

44/M/154

PU- 15,10,7,6,5,6,5,5=59
Push- 18,16,15,12,10,10,10,10=101
SU- 8,8,8,7,7,7,6,6=57
S- 18,15,15,15,15,15,15,17=125

Felt weak on PU couldn't get kipping today.

374

#447, I love your numbers. Same with someone's time for the 21,15,9 sets who wrote 58 minutes to complete. For some reason I am much more impressed when I see people posting numbers like this because it is obvious that no matter how hard this is for them, they are not quitting. It shows heart, and you all keep pushing no matter what. Even if you have to do one at a time, or take an hour to do it. I f'ing love it.

I named the 21,15,9 sets on 071021 the "Mark" because my partner who refused to keep going and quit somewhere in the middle of his 15s is named Mark. :P

As for my count.... didn't keep count at all. Especially by the time I was doing Squats, I was concentrating on not puking all over the fitness center's mats. lol

39/170/M

Pushups:20,20,20,17,17,15,10,10= 129
Situps:14,14,14,14,10,10,10,8= 94
Squats:20,20,20,20,18,17,17,15= 132
Pullups: 10,8,8,6,4,(3,3,2-last 3 sets negatives)=44

Total=399

bc

24/m/170

Pullups: 15,11,8,7,6,6,6,6 = 65
Pushups: 17,15,10,7,5,6,6,4 = 70
Situps: 8,6,7,7,6,5,5,5 = 49
Squats: 16,16,16,16,15,14,12,14 = 119

total= 303

32/m/185/6'

Total=414

I hit muscle failure on the push-ups and Pull-ups.

PUs: 15,10,8,7,5,4,4,3 = 56
PUs: 26,15,12,10,8,8,7,6 = 92
SUs: 8,10,9,9,10,10,10,9 = 75
SQs: 18,18,15,14,13,13,12,14 = 117

Total 340

30/m/142/5'10
Pull-5,5,5,4,4,5,3,3=34
Push-20,20,15,15,10,12,12,10=114
Sit-10,10,8,8,8,8,8,8=68
Squat-12,12,12,12,12,12,12,12=96
Ttl: 312
Tabata:33

@ V's
Push-76
Pull-62
Sit-63
Squat-116
Total-317

Jeff-@ home
Pull-88
Push-88
Squats-160
Sit-85
Total-421

Unanchored sit ups and squats to dynamax ball.

Representing CF beginners ...

39/m/210/6'1

Assist pull-ups: 41
Knee push-ups: 66
Sit: 55
Squats: 75

I used to run 40 miles a week (36/m/165/6'1), but CF gives me a better workout in 1/3 the time, and I get the most astonished looks at the gym. Many thanks.

Pull- 9,7,8,3,6,4,5,5 =47 (hands shot from past couple wods)
Push- 13,8,5,6,4,6,4,4 =50
Sit- 13,12,11,11, 10,10,10,10 =87
Squat- 18,18,17,15,15,14,15,16 =128
Total-312

First Tabata workout~ fun!

f/35/133

Pullups (sucked after yesterday!)

6-5-5-5-5-5-5-5 = 41

Pushups

10-10-10-10-10-10-10-9 = 79

Situps

13-13-13-13-13-13-13-13 = 104

Squats

15-15-15-15-15-15-15-15 = 120

Total 344

29/M/6'4"/198#
Pull-ups: 10-10-6-5-3-5-3-5 = 47
Push-ups: 9-10-9-10-8-7-6-7 = 66
AbMat Sit-ups: 12-11-9-7-7-7-7-6 = 66
Squats: 12-10-9-10-8-11-11-9 = 80
TOTAL: 259

32/F/5'10"/153#
Pull-ups: 8-5-5-5-5-5-5-5 = 43
Push-ups: 10-6-6-6-6-6-6-6 = 52
AbMat Sit-ups: 12-11-10-10-10-9-9-9 = 80
Squats: 20-17-17-17-17-17-15-15 = 135
TOTAL: 310 (+10 from last time)

We must not be in shape, there are some amazing numbers on the board!!

45m200#

really struggled today, upper body still tired from yesterday's bench presses and pullups. But I won't blame my blister on my poor pullups, it wasn't a factor. Just tired.

pullups: 47 (did more than that yesterday in two sets, but not today)
pusshups:63
situps: 76
squats: 113

total: 299, a modest improvement over last time.

36/195lbs
Colorado Springs

Pull:12/11/10/7/6/6/6/6: 64
Push:18/11/9/9/9/7/6/6: 75
Sit:15/15/14/13/11/10/10/10: 98
Squat:20/20/19/17/15/15/15/16: 157

Total: 374 (New PR)

Two new PR's in two days and considering this one followed Lynne and I still set a new PR, I am pretty sure I'm close to breaking 400 on a fresh day.

"If what you did yesterday still looks good today, then you have done nothing" 3,2,1,GO!!!

36/195lbs
Colorado Springs

Pull:12/11/10/7/6/6/6/6: 64
Push:18/11/9/9/9/7/6/6: 75
Sit:15/15/14/13/11/10/10/10: 98
Squat:20/20/19/17/15/15/15/16: 157

Total: 374 (New PR)

Two new PR's in two days and considering this one followed Lynne and I still set a new PR, I am pretty sure I'm close to breaking 400 on a fresh day.

"If what you did yesterday still looks good today, then you have done nothing" 3,2,1,GO!

6,4,5,4,4,4,3,4=34
6,6,8,9,8,7,7,7=58
12,11,11,11,11,11,10,10=87
15,15,15,15,15,15,15,15=120
total 299

38m/205

i'm with #434

minimums:
pull: 4
push: 8
sit: 9
squat: 15

Posted details last night, but bad math. Total=444. Up from 399 last time.

26yom175

Pull: 18/10/7/7/7/6/5/6
Push: 30/20/14/9/10/8/8/8
Sit: 14/12/12/10/10/10/9/10
Squat: 20/19/19/23/18/17/17/18

Tabata Workouts are always killer, in a good way...I think :)

M/29/160#

PULL 12 12 10 9 7 6 6 6 = 68
PUSH 15 15 15 15 13 11 11 10 = 105
SIT 10 10 10 7 6 5 6 6 = 60
SQUAT 20 20 20 20 20 20 20 21 = 161
Total=394

The first rep count of each interval was my goal to maintain throughout the exercise. I am unsure if that is a good idea or not, but figure that if I can get all 8 intervals at the same rep count, then I can boost my goal for the next time by 2-3 reps.

I am very impressed with the sit up counts by a large number of people on here. I was a victim of the schools moving from full ROM sit ups to crunches and hadn't done a sit up until I started CrossFit 6 months ago. They are still a big nemesis of mine. When I do my sit ups, I do them on the floor with my feet hooked under either a set of dumbells or similar device. I notice a lot of people using the abmat. I will look in FAQ, but if anyone can tell me the benefits of the abmat or other ways to increase my ability to do sit ups (I do them for warm up and any WODS that require them, but that is about it), I would appreciate it.

Jumping Pullups
11,10,10,8,7,7,7,7 = 67
Pushups
15,13,11,11,11,10,10,10 = 94
situps
15,15,15,15,15,15,15,15 = 120
squats
11,11,11,11,11,11,11,11 = 88

Total = 369

Pull ups
13,10,7,5r2j,8j,9j,8j,9j = 71 r=regular j=jumping
Push ups
18,16,15,12,8,6,5,5 = 85
Situps
10,12,10,9,8,7,8,8 = 72
Squats
16,15,12,14,12,14,14,14 = 111

Total = 339

Pull up=10,10,7,5,5,5,5,5=52
Push up=10,10,10,10,10,8,8,8=74
Sit up=12,12,12,12,12,12,11,11=94
Squat=15,15,15,15,15,13,12,12=112

total=332
not my best

183/m/23

PU 9,9,7,6,5,5,4,4
Pushups 15,15,10,8,8,7,7,6
situps 9,7,7,6,7,6,6,7
squats 19,18,17,17,17,17,16,16

Total=317
Tabata=32

Been dealing with some sickness. Not bad for a first tabata though...

357
m/32/195

Round 1 2 3 4 5 6 7 8

Pull-ups 5 6 4 6 6 6 7 6

Push-ups 19 13 6 4 3 2 3 2

Sit-ups 12 10 4 9 8 8 8 8

Squats 13 13 12 11 12 10 10 10

32 YOM 195#

341 as rx'd

CFWUx1
PUs: 10-10-10-10-8-8-7-8
PushUps; 18-18-16-16-14-14-13-12
SUs: 10-11x3-10x4
Sqs: 20x8
Total: 435
This was very tough after Lynne yesterday. Pushups in particular probably weren't quite "legal".

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull Ups: 11,9,7,8,10,10,9,10=74
Push Ups: 10,10,10,9,9,9,8,7=72
Situps: 12,10,10,10,10,10,10=82
Squats: 12,12,12,12,12,10,10,12=92

Total =320

First crossfit workout. went on a two week bender and started back at the gym. I think i learned my lesson about drinking and not working out. numbers show it
26/m/200

JPU:12/8/8/8/8/7/7/5=
PU :12/13/7/7/5/3/5/5=
SU :11/10/9/10/8/8/9/10=
SQ :11/11/10/9/9/9/7/19=
Total:280
for 45 minutes after, i was contemplating a date with pukie. going for 300 next time

M34/87kg

Pull-Ups: 6,5,3,2,2,3,2,2
Push-Ups: 10,10,10,7,6,7,5,5
Sit-Ups: 10,10,10,10,10,7,8,9
Squats: 12,10,12,12,10,11,10,14
Total: 250 (215)
Tabata: 24 (20)

As Recd
PU 8-7-6-5-5-4-4-3 =42
Push Up 25-18-11-7-6-5-7-6 =85
SU 11-11-11-11-10-9-9-9 =81
Squat 18-13-14-13-15-13-13-14 =113
Total 321

PU 9 6 7 6 4 4 5 4
Push 22 15 13 8 9 5 6 4
Sit 9 10 12 8 9 8 8 7
Squ 19 17 15 14 14 13 12 16

Tabata Something Else

Pullups:12, 12, 12, 12, 11, 10, 10, 8= 87
Pushups:16, 16, 16, 14, 12, 12, 10, 13= 109
Situps: 10, 10, 10, 10, 10, 10, 9, 9= 78
Squats:16, 15, 15, 14, 14, 14, 14, 17= 119

TOTAL: 393

Notes for future:
Busted/severly injured left ankle in basketball game prior to doing CF WOD. Had similar injury on opp. ankle 10yrs. ago in college. 3 week recovery.
Hope progress to date isn't significantly impacted.

Keep up the work

pull-ups- 73
pushups- 45 chest to the floor
sit-ups 88
squats 109 do not know what happened squats went way way down!
Total: 327 down by 23 from last time

M/37/165#

Pullups: 10/10/10/10/10/10/10/10=80
Pushups: 13/13/13/13/13/13/13/13=104
Situps: 12/12/11/10/11/11/11/12=90
Squats: 15/15/15/15/15/15/20/20=130
Total score: 404
Tabata: 48

paced myself too much..

As rx'd M-28-180
(strict form attempted)
Pull Ups 10,10,5,6,5,5,5,5 = 51
Push Ups 12,12,12,12,12,12,12,11 = 95
Sit Ups 10,8,8,6,6,6,6,7 = 57
Squats 15,15,15,15,15,15,15,16 = 121
Total 324

26yo male-185lbs
Only made it through 5 rounds of pullups, averaging around 10 until i got too aggressive and dislocated my shoulder (recurring injury, no big deal). I took 2 minutes off after resetting it then completed the rest of the intervals averaging around 8-20 pushups, 12 situps, and 18 squats. I was gasping too much to write anything down. I've never sweat so much in 20 minutes. Rock on.

33/200/M

Pullups
12.12.11. OUCH 7.7.7.7.7
Pushups
15.15.13.13.13.13.13.13
Situps
11.11.11.11.11.11.11.11
Squats
20.............................

51

39/m/190

Last time
pullups 7,5,4,4,4,5,5,5 39
pushups 12,12,8,8,8,8,6 62
situps 9,9,9,9,9,9,9,9 72
squats 13,13,13,12,13,13,11,10 98

total reps 271

This time
pullups 10,6,5,4,4,4,4,4 41
pushups 20,15,12,12,7,8,8,7 89
situps 10,10,10,10,10,8,8,8 74
squats 15,15,15,15,15,15,15,13 118

total reps 322
an increase of 51 reps in 2 months. I love crossfit.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

Pullups 12-10-12-10-12-10-10-10=86
Pushups 16-10-15-10-15-10-12-10=98
Situps 17-13-14-12-12-12-12-13=103
Squats 15-15-15-15-15-15-16-18=124

TOTAL 413(previous pr = 380. Increased by 33!)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

M/28/205/6'2"

11/12/10/9/9/7/7/6-71
12/11/9/8/7/7/6/6-66
12/12/12/12/12/12/12/12-96
15/15/15/15/15/15/15/16-121

total-354

24/m/170

Pull-ups: 34 (very sloppy at the end, not full extension)
Push-ups: 67 (44 real, 23 knee push-ups)
Sit-ups: 43 (on carpet, no anchor)
Squats: 94

Total: 238

Apparently, I still have a long way to go with pull-ups and sit-ups being my weakest link.

Also, for those of you crossfitting on your own (like me), it can be hard to do this workout.

I spliced some mp3's and loaded them on my shuffle. It took some time, but it worked really well and it was nice to have a slow relaxing song for the 10 second rest, abruptly interrupted by a fast-paced-pump-you-up for the 20 seconds of work.

The songlist I put together was quick and dirty, but I would like to make a really good one. I need some suggestions to fill this template:

1 Warm-up song to get you going during your CFWU
4 Fast-paced songs, ones that'll help you kip out that last pull-up (even though you don't know how to kip)
4 Slow, relaxing songs that you can't wait to hear after your 90th squat
1 triumphant song to let you know that you've made it, finally

I'll distribute the track to anyone that provides suggestions for the list.

1st time tackling Tabata Something Else...man that was a straight up smoke session towards the end...

Total: 297

pull ups
10, 8, 7, 6, 5, 5, 5, 5
push ups
12, 12, 11, 10, 10, 10, 10, 10
Sit ups
13, 13, 13, 13, 13, 13, 13, 13
Squats
12, 12, 12, 12, 12, 12, 12, 12

298

M/1.72m/62.5kg

Pull-ups 56
Pushups 120
Abmat situps 96
squats 160

Total 432

21/m/155

Pullups:
16 12 12 10 8 7 8 8 = 81
Pushups:
15 15 15 15 15 10 8 8 = 101
Situps:
20 18 15 14 12 11 10 10 = 110
Squats:
20 20 16 16 16 16 16 19 = 139

Total: 439

Total was 267, didn't keep track of individual.

M/32/170

Pullups 15/12/7/6/6/5/6/5 (62)
Pushups 22/20/14/12/11/11/9/8 (107)
Situps 17/17/14/14/12/10/12/11 107)
Squats 19/19/18/16/16/17/17/18 (140)

Total = 416

CFWU x 3

WOD

Pull-ups
12/10/10/8/8/8/6/6 (72)
Push-ups
10/10/10/10/10/6/10/8 (74)
Sit-ups
12/11/11/12/10/10/10/10 (86)
Squats
16/15/12/12/12/12/12/12 (103)

Total: 335

ROM's

WOD
DJ- 449
SaraD- 252 (70lb assisted PU's & push-ups)

Good job Sara!

My Sit-ups were Military style. Should of gone harded. Had lttle left in tank after PT the new class and all day at the range. Time to roll around the mat now.

Get some, Go again!

33/m/143

pullups 6/5/4/4/4/4/4/4=35
pushups 8/8/7/5/5/4/4/4=45
situps 12/12/12/12/14/12/12/12=98
squats 12/12/12/12/12/12/12/12=96

total=274

M/37/176

Pullups 11,9,6,5,4,4,4,4 = 47
Pushups 17,15,14,10,9,9,9,9 = 92
Situps 12,12,11,10,9,9,8,7 = 78
Squats 16,17,17,17,18,17,18,19 = 139

Total = 356
Tabata = 36

In a rush, so no warmup. Could certainly do a lot better on situps. Want to do better on pullups - did them outside in the rain, because that's where my bar is...

#188 TonySic

Glad I'm not the only one! Nice first workout. Prepare to be an addict.

BrianG

P.S. did you powerlift before? (you BW=148, which is the weight class I used to lift in)

F/46/115
Pull.push.sit.sq
8.12.16.20
8.12.17.20
8.12.17.21
8.10.16.20
8.10.16.20
8.10.17.22
7.9.17.21
6.9.17.23
----------
61.84.133.167

Total 445

24 yof

128#

Machine Assisted Pull-Ups
50# assist 10-6-2 60# assist 7-7-5-5-7 -> 49
Girl Push-Ups
18-15-13-10-10-8-8-10 -> 92
Sit-Ups
10-11-10-10-10-10-10-11 -> 82
Squats
10-12-12-12-12-10-12-10 ->92

Total - 315

27 yom

192#

Pull-Ups
15-10-8-6-5-5-5-5 -> 59
Push-Ups
20-20-18-18-15-15-15-15 -> 136
Sit-Ups
10-10-10-10-10-10-10-10 -> 80
Squats
18-18-15-15-15-15-15-15 -> 126

Total - 401

Combined Lynne and today's WOD into one day, so I had to skip the push ups on the Tabata cause I had nothing left.

Pull-ups (palms facing)
8-7-5-5-6-6-6-6 = 49
Sit-ups(GHD)
10-11-10-10-10-8-7-10 = 76
Squats
17-15-13-12-11-13-11-14 = 106

Total - 231

30y/M/205/6'/USAF

Just static stretch for warmup

As Rx'd. Didn't keep track of reps...way to much thought required. I'm smoked.

2.0 mile run=14:00

PullU:6-1-1-4-1-1-1-1
PU: 19-15-11-10-10-9-7-7
SU: 7-8-8-8-8-7-7-7
Squats: 17-17-18-18-17-15-16-15
297

pulls: 9/9/9/9/9/9/9/9 = 72
push: 16/16/16/16/16/16/16/15 = 127
sit: 16/16/16/16/16/15/16/18 = 129
sqat: 16/17/16/16/16/16/16/18 = 131

Total = 459 PR

423 prior best

pull: 9/8/4/3/6/5/5/5 (70lb assist first 4, 100lb assist last 4)=40
push: 18/15/6/7/5/6/4/6=67
situp: 18/15/18/17/17/17/16/18=136
squat: 15/17/15/16/15/14/15/14=121
total=364

35/180
Jake 9/10/10/15
Wyatt 2/7/8/14

40/72/185/m

Pull ups - 6/3/9/9/9/8/9/9/9 - 62 (jumping after 2nd round)
Push Ups - 16/10/8/7/6/5/6/6 - 64
Sit ups - 12/12/12/10/9/9/9/9 - 82
Squats - 20/19/19/20/19/19/20/20 - 156

Total - 364

pushup situp squat 289

22 of 23

total reps - 280

wsod: clap back - ja rule

taking back everything i said about boston college

35 yom

Pull ups 16/6/3/3/3/3/3/3
Push ups 20/10/10/8/6/6/7/7
Sit ups 12/12/10/7/7/10/10/12
Squats 7/10 ..threw up ...dnf, damn! next time.

28 YOM
215 pounds

PULLUPS: 8/6/5/4/3/3/2/2 = 33
PUSHUPS: 26/20/18/9/10/9/9/9 = 191
SITUPS: 12/12/12/11/11/11/10/9 = 77
SQUATS: 17/17/9/4/10/9/12/12 = 92

Rest 20 seconds between intervals, other than that, stuck to times. ALMOST threw up, and almost passed out after. This hurt, and scared me. But I finished.

SORRY

110 PUSHUPS NOT 191.

I can not count very good either.

27 yom/185

As Rx'd
Pullups: 7/5/4/3/3/4/2/3 - 31
Pushups: 10/10/10/10/10/7/4/5 - 66
Situps: 11/12/10/10/12/10/9/10 - 84
Squats: 13/15/15/15/10/12/12/12/15 - 104
Total: 285

This shit is intense

28/m/210

Pull: 72
Push: 142
Sit: 113
Squat: 148

Total: 475

Following the WOD did box jumps. 1-20-1. 400 Total. Brutal.

29 yr/m/176

Really need more work on pull ups.

Pullups 6,6,6,5,5,5,2,4 Total 39
Pushups 15,15,15,15,15,15,15,15 Total 120
Situps 15,15,15,15,15,15,15,15 Total 120
Squat, 19, 20,20,20,20,20,20,20, Total 159

Grand total 438.

Real disappointed about pullups. Hey ho

35y/6ft/178/m

Whew. I had a lot of DOMS from my last WOD and felt very weak. Pushups were about normal, but I ought to be able to do 12 sits and 20 squats. Afterward, I was completely, totally wasted. Took me about 10 minutes just to get my shirt off.

Pull: 10,10,10,7,8,6,5,4 = 60
Push: 10,10,10,10,8,7,6,6 = 67
Sit: 10,10,10,10,10,10,10,10 = 80
Squat: 15,15,15,15,15,15,15,15 = 120

Total: 327. Oh well.

Pull-ups - 56 (+2)
Push-ups - 81 (+1) ROM poor
Sit-ups - 73 (-9)
Squats - 139 (+9)
Total - 349 (+3)

First Tabata. Score embarrassing, and I almost met Pukey. Should NOT have started w/ pullups!

Scaled to 4 rounds, subbed cycle.

Pullups: 8 5 3 2
Situps: 9 8 6 5
Pushups: 14 10 9 7
Cycle: 32 cal
Total: 86 (+32)

as rxd - fewer reps than last time but much better/stricter form:

Pullup - 11,10,7,5,4,5,5,5 - 52
Pushup - 17,14,12,10,9,9,7,8 - 86
Situp - 10x8 - 80
Squat - 19,18,19,18,18,17,18,19 - 146

TOTAL - 374

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

01-25-06/06-20-06/09-19-06/08-21-07/today

kipping pullups: 54/60/60/60/65
pushups: 108/105/119/25/91
situps: 116/136/130/112/108
squats: 131/177/161/168/161
TOTAL: 409/478/470/362/425

still recovering from wrist injury and a couple weeks off...

pullups: 4
pushups: 8
situps: 7
squats: 12

total: 248

i set a goal# for each excercise, did it, and stopped. next time i'll try for 5,9,8,13....

30yom/5'7/165#
pullups: 10/10/10/10/7/7/7/7 = 68
pushups: 10/10/10/10/8/8/8/8 = 72
situps: 10/10/10/10/10/10/10/10 = 80
squats: 15/15/15/15/15/15/15/15 = 120
total = 340

Charity-
PLU's-84
PSU's-87
SU's-112
SQ's-157
(to ball)

Wow, haven't done that one in awhile and now I remember why. Tough. Pukey tried to make a run at me before I shut him out. Details to follow:
pullups:15/12/9/7/7/7/7/7 = 71
pushups:24/17/12/12/10/8/8/10 = 101
situps:15/15/13/12/12/12/10/11 = 100
squats:20/20/20/20/17/20/20/21 = 158

Total = 430
Smoked...

ouch.

pull: 11/10/7/5/4/6/4/5 = 52
push: 20/13/10/8/7/8/7/7 = 80
situps: 10/12/10/10/11/10/10/13 = 86
squats: 18/17/16/14/14/14/14/16 = 123

Total = 341

(65,122,107,160)
Total:454
Great Workout!

Finished this. Girly pushups after the 2nd round. Assisted pullups most of the way through (body weight on the first go around, 80 lbs, 100 lbs, 120 lbs assists after that). Lots of situps and squats.

Elliptical 1 mile
CSFWU x 3

Pull ups: 11, 7, 4, 4, 6(jumping, 9(jumping), 10(jumping), 9(jumping)= 60
Push ups: 16,20,16,10,10,10,8,10 = 100
Sit ups: 13,13,14,13,13,13,10,10 = 99
Squats: 17,16,15,15,14,13,15,15 = 120
Total = 379
Followed by 20 sec off 20 sec sprint on bike for 20 cycles.

26/m/151/5'6"

no pullup bar so subbed 130lb pulldowns

pulldowns: 9/9/9/9/9/9/9/9 (72)
pushups: 15/15/16/16/15/15/15/10 (117)
situps: 9/10/10/10/10/10/10/10 (79)
squats: 20/20/20/20/20/20/20/24 (164)

total: 432
scoring lowest rounds: 48

3 rounds:

2x Suicides w/Burpees
20 box jumps
15 DL with BW

me: 14:56
Josh: 16:54

m/33/140
as rx'd

pull up - 9/6/5/5/3/2/3/4 = 37
push up - 18/12/14/12/8/9/7/9 = 89
sit ups - 8/8/9/9/9/9/9/9 = 70
squats - 16/16/17/17/16/16/19 = 117

Total - 313 Tabatha - 33

31/m/190

Pull-ups - 40
Push-ups - 97
Sit-ups - 98
Squats - 113
Total - 348

tabatha - 33

Did this one a few days late due to a CF layoff plus I wanted to set a baseline for the next few weeks.

Numbers were 90,80,93,143=406 which was well up from 375 last time. Chins and sit ups much improved.

We got a call when I had just two rounds left on squats so I finished my second-last round, slide down the fire pole and did my last round next to the rig. I could hardly breath when I got behind the wheel, my Lieutenant thought I was dying!

tabata score 40

as rx'd

28/m/170 5'6"
pullups- 13, 10, 7, 6, 5, 5, 3, 4= 53
pushups- 20, 20, 12, 11, 10, 11, 12, 12= 108
situps- 18, 17, 10, 10, 11, 11, 10, 11= 98
squats- 21, 21, 21, 21, 21, 21, 20, 21= 167

total- 426

29/m/200

No pull up bar indoors so subbed shoulder press with a log I had in my garage that weighed about 40lbs due to air quality with the fires. In retrospect it destroyed me for push ups but a great curve ball.

presses: 149
pushups: 71
situps: 85
squats: 125
total: 430

bw 163 age 38
Pull 15,8,8,5,5,6,5,5= 57
Push 20,15,15,11,10,10,8,8= 97
Sit 17,15,15,15,10,10,10,10= 102
Squat 22,20,20,20,20,20,20,20= 162
Total 428

Romano
bw 177 age 24
Push 17,12,11,10,6,6,6,6= 75
SIt 15,14,12,10,12,10,8,7= 89
Squat 16,15,15,16,16,15,15,12= 125
Pull 5,5,5,0,2,4,3,5= 29
Total 318

468 total, done on October 27, 2007. As I am in a hotel right now with nothing to do pull ups on, I subbed pull downs instead.

M/30/158

Pull-ups=76
Push-ups=112
Sit-ups=108
Squats=171

Total=467

pull-ups: 12,12,8,5,4,3,3,4 total=97
push-ups: 17,15,13,12,10,9,11,10 total=51
sit-ups: 20,16,13,11,12,10,10,11 total=103
squats: 16,17,17,15,15,13,13,14 total=122

Grand Total=373
Last total=314

Didn't think I did this well.

43/m/164

PU 18,13, 7, 7, 7, 5, 6, 7
Push Up 25,20,12,10,10, 9, 9, 8
Sit Up 14,16,14,12,12,11,11,10
Squats 20,20,20,20,20,20,20,22

Total 435, PR

First Tabata
pull-ups:17,15,11,11,11,10,10,10
push-ups:28,21,20,18,16,15,15,15
situps:25,14,11,11,10,10,10,9
squats:18,18,16,16,17,16,18,19
TOTAL:481

Did it at the station with Blaine and Mike.

pull-ups: 14,12,10,10,8,7,7,7=75
push-ups: 20,15,15,12,12,10,10,8=102
sit-ups: 19,16,14,14,12,12,12,11=110
squats: 17,17,15,15,15,14,14,14=121
total=408

35/F/130

Pullups (Jumping): 7,10,8,8,5,5,5,4=52
Pushups: 12,9,7,6,5,5,6,5=55
Situps: 12,10,10,10,10,9,9,9=79
Squats: 12,17,18,18,17,17,17,21=137

Total: 333

skipped for illness

A few days late on the schedule; slowly catching up.

1st time doing "tabata something else" as Rx'd
334 total
Memo to self: I pushed so hard first round that I lacked steam on later rounds. Pace yourself, dummy!

Forgot to add specific numbers for later reference. Note to self: still recovering from tendinitis... taking it a bit easy on squats.

Pullups: 14,7,5,4,4,4,5,3 = 46 (pathetic, I know)
Pushups: 17,11,10,8,9,8,7,8 = 77
Situps: 14,14,14,13,14,16,15,17 = 117
Squats: 12,11,10,11,9,14,13,14 = 94
TOTAL=334

5 min rope skipping + samson stretch and a couple of squats to get my legs warm..

Pull up: 15/12/10/8/6/7/7/8 = 73 total
Push up: 25/18/15/11/12/12/9/10 = 112 total
Sit up: 12/13/12/11/10/12/10/10 = 90 total
Squat: 22/23/22/23/22/22/22/22 = 180 total

Total: 455 --> I know this one is a PR but don't know by how much because last one I didn't registrate.

- Kipping Pull-ups chin up style.

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

Pull-ups:9,9,9,9,8,8,8,8 = 68
Push-ups: 12,12,12,12,12,12,12,12 = 96
Sit-ups: 12,12,12,12,12,12,12,12 = 96
Squats: 19,19,19,19,19,19,19,22 = 155
Total reps:415
Score using lowest rep of each set:51

Mod. WOD
for 5 rounds, sub'd hip raises for sit ups
32, 29, 54, 70
Total reps = 185

Still working on gaining ab strength and getting those muscles back. Really hoping to do 'real' sit ups soon. It's extra frustrating that in my head I can do them, but they just aren't firing like they do in my head. Soon though...I am optimistic!

Olivia
Pull-ups: all 6 = 48
Push-ups: all 8 = 64
Sit-ups: 10,10,10,10,10,10,10,12 = 82
Squats: 16,17,17,16,17,18,19,20 = 140
Total reps:334
Score using lowest rep of each set:40

light stretching w/u only

pullups 19,9,6,6,6,5,6,7=64
pushups 16,12,8,9,6,7,5,6=69
situps 13,12,10,,7,8,8,7,8=73
squats 15,15,14,14,14,14,14,18=118

total 324

Pullups: 31
Pushup: 54
Situps: 64
Squats: 112
Total: 261

late post!

24/m/170#

surprisingly difficult!

pushups 48
pullups 74
situps 88
squats 94

total 304

worse than expected, but I think better than my first tabata, which I didn't record.

A lady saw me doing these using a supplied tabata MP3. At the gym counter on the way out, she states "have you seen this guy? he's an animal! I mean man, he looked like a professional!" Made my weekend. :)

Good workout today... Love the Tabata!

JJ:
Pulls: 3, 4, 4, 4, 5, 3, 5, 4= 32
Pushs: 20, 17, 16, 16, 15, 14, 12, 11= 121
Sits: 17, 19, 19, 19, 20, 20, 15, 17= 146
Squats: 12, 13, 13, 12, 14, 11, 12, 13= 100
= 399

Taylor:
Pulls: 6, 7, 7, 6, 5, 4, 4, 7, = 40
Pushs: 10, 14, 13, 7, 10, 8, 8, 7, = 77
Sits: 13, 13, 7, 10, 13, 17, 16, 20 =109
Squats: 13, 12, 14, 12, 15, 13, 11, 20 = 110
= 336

Ryan:
Pulls: 5, 7, 7, 8, 7, 6, 14, 7 = 61
Pushs: 13, 13, 13, 13, 10, 12, 11, 19 = 104
Sits: 13, 20, 18, 15, 17, 19, 18, 21 = 124
Squats: 11, 14, 12, 10, 11, 10, 10, 11 = 89
= 378

AL:
Pulls: 7, 7, 14 (phone call, missed 2 sets so I doubled up), 12, 8, 10 = 58
Pushs: 12, 13, 13, 14, 13, 13, 13, 13 = 104
Sits: 13, 14, 13, 13, 13, 13, 12, 9 = 100
Squats: 13, 13, 13, 13, 13, 13, 13, 13 = 104
= 366

m/36/200

pulls 9,8,8,6,6,5,3,5 = 50
pushes 15,13,10,8,6,7,7,7 = 66
situps 11,11,11,11,11,10,14,14 = 83 (feet held last sets)
squats 13,14,13,14,14,14,15,15 = 112

total = 311

Pull-ups: 9, 7, 6, 5, 5, 4, 4, 6 = 46
Push-ups: 14, 9, 8, 7, 7, 6, 6, 6 = 63
Sit-ups: 18, 15, 14, 13, 11, 12, 11, 11 = 105
Squats: 13, 13, 14, 13, 13, 14, 13, 13 = 106

Total = 320

Age 36
BW 184

CFWU 2x15

Pullups 12,7,6,4,4,5,4,4
Pushups 12,10,9,7,8,6,6,7
Situps 12,12,11,8,8,8,7,8
Squats 15,15,14,13,12,13,14,15

Total of 296, I'm a little disappointed.

pullups 6-6-6-6-6-5-3-4= 42 (+15)
pushups 11-11-11-11-11-11-11-11= 88 (+17)
situps - unanchored 6-8-8-8-6-6-6-8= 56 first time
squats 15-15-15-15-15-15-15-15= 120 (+37)
total = 306 - pr (+69) w/o situps

PU 7 each round = 56
PU 11 each round = 88
SU 9 each round = 72
S 15 each round = 120
Tabata - 42
Total - 336
Last time 33 and 325
Could have done more in all but pull-ups -- should have set higher goals
34yom/170/68in

Lana
JPU 6,6,5,5,5,5,3,4 = 39
KneePU 8,8,7,7,5,5,5,5 = 50
SU 10,10,10,10,9,7,7,7 = 70
S 9 x 8 = 72
Tabata - 24
Total - 231
31yof

on Bayshore on a cloudy, windy day

totals
Biceps 14,10,7,8,6,7,7,8 67
Pushup 19,12,10,6,7,6,7,7 74
Situp 13,24,18,20,17,18,17,18 145
Squat 12,12,12,13,11,12,12,15 99
----
385

friz

Pull-Ups: 14.9.7.6.6.6.5.5
Push-Up: 16.13.9.8.7.6.6.6
Sit-Up: 13.14.13.13.14.13.13.13
Squat: 17.18.17.16.16.15.14.16

364 total

38/M/195--Syracuse New Yoik

PULL: 10/10/10/10/8/4/4/4=4
Push: 20/20/20/20/20/20/20/20=20
Sit: 20/16/15/15/15/15/15/15=15 (forgot what my target was!)
Sq: 25 x8 =25 (pr, +1 rep)
Total: 546 (pr, +2 reps)

31/M/190
Pull: 14/12/8/7/7/5/5/6=64(PR)
Push: 26/21/16/11/8/8/7/7=104
Squats:23/22/23/21/21/21/20/21=172
sit:16/15/14/12/11/9/12/12=101
Total: 441
Happy with my pull-ups (17 more than last time) and squats (8 more than last time).
Push-ups(down by 7) and sit-ups (down by 35) were very disappointing as was my total of 441 compared to last time (458). I should be able to set a goal for next time of 483 if I can maintain my improvements from this time and get back where I was with push-ups and sit-ups from last time. Can't wait to see this one again.

Pull-ups: none
Push-ups: 26,25,18,18,15,15,10,10
Sit-ups : 15,15,15,14,12,12,12,12
Squats : 20,20,17,17,17,17,17,17

46yo/m/167lbs.

"Tabata Something Else"

Pull-up: 15,12,9,6,8,7,7,6=70
Push-up: 20,15,11,8,9,8,8,5=84
Sit-up: 13,13,11,11,10,9,9,10=86
Squat: 20,18,17,17,15,15,14,14=130

Total= 370
My arms and chest are killing me. I did "Lynne" yesterday, not a good idea to do this one today without a rest day between.

380 subbed 2 tire KB swings for pullups at hockey rink

34 M 183

8- 8- 6- 6- 5- 4- 3- 3
12-12-12-10-10-10-10-10
15-15-15-15-12-12-12-12
20-18-18-18-18-18-18-18

Tabata: 43
Total: 381

45, 75, 90, 115 = 325 Total

Ended up doing this again Nov 2 with my team at work. Total was 302. Pullups were biggest improvement.

did out of order b/c only 1 pullup bar & two of us doing it...

situps: 15,16,15,15,15,15,16,18
pushups: 15,15,13,13,10,10,10,10
pullups: 11,8,6,5,5,5,5,5
squats: 18,18,16,15,14,13,14,14

total: 392

(did GI Jane yesterday. suspect my arms are still fried, thus the perplexing pushups & pullups)

Executed last Sunday, 28 October:

Pushups- 127
Situps- 113
Pull-ups - 48
Squats - 136

I went for Tabata 'score' on this versus total reps, and scored 52. I held 15 on pushups, 14 on situps, 6 on pullups, and 17 on squats.

Hooah.

Ed

46yom 160#
Did this one 9 days late. First time I have been able to do pushups in 8 weeks due to rotator cuff rehab.

499 total 27 less than pr.

pu 17/14/15/11/10/9/9/9 =94
pushup 28/25/23/20/18/15/13/13=154
situp 14/14/14/13/12/11/11/11=100
squat 23/21/18/18/15/19/19/18=151

Meyer- pu- 6-6-6-6-6-6-6-6--------48
push up 13-13-13-13-13-13-12-10---100
sit ups- 14-15-16-16-16-16-1-15-----124
squats 17-17-17-17-17-17-17-17---- 136
NEW PR 408
Edler pu - 14-13-10-10-10-10-10-10 87
push ups - 7-7-7-6-7-4-4 48
sit ups - 12-10-10-10-10-8-8-8 76
squats- 12-15-14-15-16-17-18-18 125

Plunkett pu-11- 6-8-7-7-7-7-7----60
push ups - 9-8-7-7-7-6-6-----58
sit up- 8-9-9-9-9-9-8-9-----70
squat - 13-14-13-13-13-13-13-13-13----104
total--292

30/M/200

Bike to gym

CFWU x 2

Pre: Isabel
front squats

Pull-up 8,6,6,6,6,5,5,5 (47)
Push-up 18,14,11,8,9,9,9,10 (88)
Sit-Up 13,11,12,11,10,10,10,11 (88)
Squat 13,14,14,14,15,15,15,15 (115)

338

35/M/84kg

Finally got a chance to do this - opened up the gym myself today, used the ring timer to do the intervals. Messed up the order slightly, and subbed V-Ups for situps:

Pushups 17-10-7-5-4-4-4-4=55
Pullups 7-6-5-4-4-4-4-4=38
Squats 16-16-16-16-16-16-16-16=128
V-Ups 11-11-11-11-11-11-11-13=90
Total 55+38+128+90=311
Lowest rep total score=35

Amusingly, after this I taught kickboxing class for an hour, then my coach opened the class immediately after with - ahem - 3 minute rounds of pushups, leg lifts & v-ups, squats, and pullups. So add roughly another 140 pushups, about 200 leg lifts, 20 v-ups, 90 pullups, and 120 squats an hour later. Woo.

16yom 160lbs 5'8

I tried to add one rep to each interval on all the exercises

pullups-6,6,6,6,6,6,5,4 45
pushups-11,11,11,11,11,11,9,5 80
situps-11,11,11,11,11,11,11,11 88
squats-16,16,16,16,16,16,20,22 138
total- 351

my old total was around 325

Pullups: 11/11/7/6/5/5/5/4 = 54
Pushups: 23/16/13/12/13/11/10/12 = 110
Situps: 13/12/12/10/10/10/10/9 = 86
Squats: 24/18/16/16/16/15/14/16 = 135

Total: 385

Last time: 369

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 174 LBS

MESSED UP AND DID EACH IN 2 GIANT SETS OF 4 INSTEAD OF 8. 1ST TIME FOR THIS.

PULL UPS 30/22 TOTAL 52
PUSH UPS 50/39 TOTAL 89
SIT UPS 53/49 TOTAL 102
SQUATS 61/63 TOTAL 124
TOTAL 367

9999999999999999999999999999999999999999999999999

cfwu then

PULL-UP 68
PUSH-UP 97
SIT-UP 119
SQUAT 150

382
pull 6 6 6 6 6 6 4 2=42
push 17 17 17 14 11 9 15 13 =113
sit 7 8 8 8 7 8 8 8 = 62
squat 21 21 20 19 20 22 21 21=165
error during pushup switched
jogged 2 miles

Taylor:
Pulls: 6, 6, 5, 5, 5, 5, 6, 5 = 38
Sits: 14, 14, 15, 12, 16, 17, 15, 11 = 114
Squats: 11, 15, 15, 15, 15, 15, 14, 14 = 114
Pushes: 12, 12, 12, 12, 11, 12, 9, 7 = 87

AL:
Pushes: 13, 13, 13, 13, 13, 13, 13, 15 = 106
Sits: 13, 13, 13, 13, 13, 13, 13, 13 = 104
Pulls: 6, 8, 9, 9, 8, 8, 8, 8 = 64
Squats: 13, 13, 13, 13, 13, 13, 14, 20 = 112

Taylor:
Pulls: 7, 6, 6, 6, 6, 6, 6, 9 = 46
Sits: 14, 15, 15, 20, 20, 13, 15, 20 = 132
Pushes: 15, 15, 12, 12, 12, 12, 12, 11 = 101
Squats: 16, 16, 16, 16, 15, 16, 16, 18 = 129
=308

AL:
Pushes: 13, 13, 13, 13, 13, 13, 13, 23 = 114
Sits: 13, 13, 13, 13, 13, 13, 13, 13 = 104
Pulls: 9, 9, 9, 9, 9, 9, 9, 9 = 72
Squats: 14, 14, 14, 14, 14, 14, 14, 16 = 114
= 404

Great workout, my first Crossfit actually!!! here's my scores:

Pull Ups: 61
Push Ups: 140
Sit Ups: 160
Squats: 101
Total: 462

Great workout, my first Crossfit actually! Here are my scores:

Pull Ups: 61
Push Ups: 140
Sit Ups: 160
Squats: 101
Total: 462

22/184/230
Pull ups 104
Push ups 252
Sit ups 392
Squats 355
Total 1103 Tabatata= 138

Either go hard or go home........

Late Entry

CFWU X 3 (-pu, -situ)
Time 11 min 0 sec

BrandX modified total of 12 intervals
3 intv pullu (15-12-10)
3 intv pushu (15-10-4)
3 intv situ (15-10-6)
3 intv squats (15-15-15)

34/M/160

as rx'd
pu: 15, 14, 9, 5, 6, 5, 5, 5
pu: 17, 17, 16, 12, 9, 8, 10, 10
su: 15, 13, 11, 10, 8, 8, 7, 7
sq: 15, 15, 15, 14, 14, 14, 14, 17
Total 360

forgot to post originally...

pulups 14/14/9/6/6/5/4/4
pushups 15/12/11/10/10/9/7/7
situps 9/9/9/9/9/9/8/8
squats 13/13/14/10/11/12/11/12

total reps = 309

27/m/225

327 reps
sub jumping pull-ups
20, 17, 12, 10, 9, 9, 8, 8 = 93
push-ups 13, 8, 5, 4, 4, 4, 3, 3 = 44
sit-ups 11, 9, 7, 6, 6, 6, 6, 5 = 56
squats 16, 16, 16, 15, 16, 16, 19, 20 = 134