Ooolala. I haven't done this one yet :)

great photo!

Sweet - been awhile since I tried this one. Looking forward to it! Wait...did I just say that?!?!

Beautifully brutal! Looking forward to this one. Love the full body blasts.

HooYah EOD - keep it up out there guys....thanks!

Love the swimming videos. Reminds me of the old days :) I need to get back in the pool.

Nice. I was hoping we'd get something like this instead of a run.

good.... I love this one...

pullups - 42 - lowest round was 4
pushups - 71 - lowest round was 8
squats - 100 - lowest round was 12
situps - 80 - lowest round was 10

and knock the whole thing out in 16 mins....

pukie here I come! I know it...everytime it comes to these 4 exercises being put together for speed, I haven't not puked yet (3x) We'll see how it goes!

OOOOOOooooooooo! Ellsworth AFB, better get ready to reap the whirlwind! COME GET YOU SOME! Any other SD crossfitters wanna join... I need a buddy!

Got the cast off today but now wearing an immobilizing boot instead. Thank God for my job and the insurance it provides. The boot costs $500. That half the price of a C2 rower. Can't put any weight on my right foot until next Friday when I start PT. I can't wait!

I will do this WOD but sub left leg pistols for squats.

I love this one! Have to try to get my sit-up numbers up this time. Can't wait

Can someone steer me in the right direction, I would assume from the WOD that I would post one number which would be the total of all 32 intervals until I saw post #8, now wondering if I might be wrong about how I interpreted it. thanks in advance

It was funny. I logged on to see the WOD on my cell.. Read it outloud .. Bone I both laugh because we we just fnished our 3rd pitcher, order of wings, Pot Roast Sanwich & salad each. Picked the wrong night for a cheat night.

Get some, Go again!

#13

Check out the link from the WOD where people compare the last time this WOD was rx'd. You will see many different ways to post your results. The important thing to post is the total reps from all 32 intervals. I choose to post my reps for each 20 minute interval. That way I can see where I am getting better or worse.

Also for those who are not familiar, you can use the CTRL F feature to search for your Name when looking up past posts. That feature works for most window programs. It eliminates having to use repetitive characters or scrolling down through 400 comments to find our post.

Hell yea! This was my first Crossfit workout! Can't wait to see how much I have improved.

Swimming videos scare me, combine swimming with Crossfit and I'm in a world of hurt.

As an aside to that, methinks Mr. Collins may want to spit out the gum before future presentations. I can't think of much else that affects a professional appearance than chomping on gum in between educational anecdotes. I'm not judging the guy, I'm just mentioning it from an observers POV.

This looks fun, if by fun I mean painful and heinous. Yup that's what I mean. Love it.

I'm posting a forum question in the "starting" section regarding introducing a Crossfit based workout session to a program for inner city kids. I have questions. Too many for this section.

What is the general consensus on the sit up form? Glute/Ham, incline, standard etc.

Thanks

Can someone post the links for the tabata interval songs so that I can download them to my ipod. I forgot my ipod at school. Thanks

Happy happy joy joy! This is going to feel wonderful after the today's Navyseals.com WOD. Only one thing to do... bring it on!

I second Matt's question on sit up form. I usually do crunches because I was told they are as effective without the strain on the back. Is this kosher?

Evenin'. 20 seconds of work, followed by 10 seconds of rest, done 8 times for each exercise, with no rest between the 4 exercises. That's "as Rx'd" for Tabata Something Else.

"Post TOTAL REPS from all 32 intervals to comments." Add in any other data you wish, but your "Tabata Something Else" score is your 32 round TOTAL. Choose your poison but make sure to record just what you did so that you can compare the next time this comes up. Sit-ups? There is no consensus. Got an Abmat? Cool. Anchored? Sure. Unanchored? Go for it. GHD? What, are you nuts?!

Remember, it's still you vs. you. 16 minutes of effort. Oh, and in case you're wondering, Speal did 545 last time. You know, in case you were thinking...

Can someone please explain the workout to me a bit more, I watched a couple of videos but I am still a little confused about what I am to do. Thank you in advance!

I just meet two crossfiters at my gym in N.Y.

That's really fresh

3.2.1.Go.

Comment #23 - Bingo
Thanks, you gave me exactly what I was looking for....the proper way to post my results in the comments section of the WOD

Thats my boy Nick!
What up dude? I see you are doing good over there.
You are like a celebrity now right?
I bet you are a monster now, I will see you when you get back.
Johnny out,.

When it comes to the "specialists" CrossFit has done an excellent job utilizing only the best of the best in areas such as Rippetoe (Barbell Strength), Burgner (Oly Lifts), Blauer (Self Defense), Martone (Kettlebells), Hackleman (MMA), Lee (jump rope), Harrell (Gymnastics). But unfortunately when it comes to running and swimming mechanics, this gentleman is surpased in lack of knowledge only by the other two guys that did the drills on sprint mechanics a few months back.

Also unfortunate is that someone filed a complaint about the Allison NYC t-shirts, citing it infringed on her celebrity rights, thus ceasing the sale of the shirts. Its too bad b/c the proceeds were going to help develop a CrossFit/mentoring program specifically for inner city youth in the SF Bay Area.

"Who's the kid here?"
"Makes me wanna puke!"

What Would Coach Do?

Hooyah EOD!

What's that robot in the picture called?

Looks like they could use one more row of bunkers to cover the guys doing the muscle ups.

#25, Machintoshfc, were you in an Equinox? My buddy and I just demolished ourselves on the 4th Floor of the Equinox on 12th Street doing the navyseals.com WOD.

I'm new to the program and I've never tried this WOD yet. Can someone please provide some guidance? Do all 8 intervals of each exercise have to be completed fully before moving on to the next exercise? For instance, must all 8 intervals of pull-ups be completed before moving on to push-ups, or can I complete the exercises in whatever order I like, as long as I am doing all 32 intervals? Some assistance would be appreciated. Thanks.

WWCD #28, Your criticism of Coach Collins is of the worst kind. You insult the man categorically with no explanation of the cause. Even if there were cause, which there is not, your post does little beyond show your own lack of character. This site is an excellent forum for debating coaching techniques. If you had any real knowledge of the subject matter, you would have been both specific in your complaint and generous in offering a solution.

What would Coach do? Well, it's clear that you have no idea. He would have addressed the points with which he disagreed and not attacked a coach whose instruction you are getting for free. Why don't you send us a video of your coaching?

Can y'all make sure I'm understanding this correctly?

We are to do, for example, as many pull ups in 20 seconds as possible with a 10 second rest in between 8 intervals? Then we move on to push ups without a rest and follow the same pattern (20 seconds x's 8 intervals)? Is that right?

#35 - Cassandra - YES that is correct.

Long time follower first time poster.

Saw two guys wearing Crossfit gear at Equinox on 12th St. while I was doing yesterday's WOD and realize it must have been GMT-NYC and his buddy.

Good to see Crossfitters and to be on board to start the new year.

Thank you! We've got it figured out and we are stoked!

Gonna modify it a little to the following:

10 intervals of push ups
11 intervals of sit-ups
11 intervals of squats

No pull up bar or space to do pulls up or...ability to do pull ups. Period. ;)

Anyone else remember the photo from the "compare to" link is the one that helped start the AllisonNYC craze.

JohnnyPacific haha I love it. Did you come up with that on your own?

Shane S. #30 The robot is a Talon.

Today should be a kick in the nuts!

Hooyah!

Can't wait to hit this one hard after being sick for a week. #9 Buddy, that is just hysterical. Tabata burpees are the only thing that has made me meet pukie so far, but I feel your pain.

Question about the 120/120 sub for MUs on Thursday. Many people posted times around 10-12 minutes. Is that on rings? I'm not in horrible shape, but it took me well over an hour to do 120 strict pull-ups w/false grip followed by 120 ring dips. I will be in awe if that many people are smoking through this on rings.

FUN FUN FUN!

THIS LOOKS LIKE A BLAST. PAINFUL, BUT A BLAST.

ROBERT S.
TUCSON, AZ.

#37, CPPNYC - we're tackling Tabata Something Else @ Tribeca Equinox tomorrow morning if you're down - 11am. Then we're checking out an OLY lifting gym in the afternoon to get some training. Say 'sup next time, even if we're lying on the floor gasping for air... like today.

Heck yeah buddy, Im johnny and i love the pacific, it fits right?
i have got to say the mustache looks sexy on a sandy man in a flight suit! tell dan and crapTON i said whats up, are they doin muscle ups yet?? stay safe johnny out.

Tabata something else is an awesome workout! I might hit this after the WOD at HEL.

Cassandra, I'm glad to see you posting so much! It's awesome seeing new folks joining the community. Tabata is 20 seconds work and 10 seconds rest, repeat 8 times.

I have been away from the computer so much lately, I feel like I've been missing out on the comments!!

Did a total today= 365... somewhere to start from. Can't wait to improve!

27 / female / 74" / 173

I was looking through the jan 08 issue of Fitness Rx, and the cover has the "300 workout challenge". According to the article this was a final fitness challenge for many of the actors and extras in the movie "300". According to the article the best time for the completion of the circuit was 18 minutes.
Here is the circuit:
Pull ups: 25 reps
Dead lifts: (135lbs) 50 reps
Push ups: 50 reps
Box Jumps: (24" box) 50 reps
Floor wipers: (135 lbs) 50 reps
Single arm kettle bell clean and press: (35 lbs) 50 reps each arm
Pull ups: 25 reps

each exercise is done till the reps are completed before moving to the next exercise.

A floor wiper is described as, holding an Olympic bar in the start position of the bench press, raise your legs till your feet touch the plate on the left, back to start position then touch the plate on the right and back to start is one rep.

I was wondering what the crossfit experts thought of this workout or the challenge for the most part. I would like to see how the guys on the 300 WO challenge would do with the filthy fifty.

Looking forward to your replies and comments.
Thanks

I came across this tabata timer a few weeks ago. A fellow CFer put it together for us. It works pretty good. it makes it easier so you don't have to stare at the clock all of the time. the site is WFS.

http://tabata.sperker.de/index.php?nav=home

Alan #42 - I think most people who sub for that workout do 120 pullups and dips on conventional pullup and dip bars. For the sub 10 min crew, I think most of them are doing muscle ups.

I'd hope to see Andy Olmsted's post here; he died yesterday in Iraq, and he'd written this final entry to be posted in this event.

http://obsidianwings.blogs.com/obsidian_wings/2008/01/andy-olmsted.html

Let's read his words to be reminded how valuable what we all have is.

Sorry, if this succeeds it's my first post here. I've tried to post before, though, so I was here before in spirit!

Too bad my Tabata timer won't be here yet. Oh well. Improvise, adapt, and overcome!

3,2,1 Go!

Pull ups: 48
Push ups: 129
Sit-ups: 155 (off floor)
Squats: 165

Hmm, must find exchange for at least pullups, got an inflammatory process in my biceps from 3/1. That soldier should worry about stacking som more sandbags for the muscle ups..

As rqd:

pull-ups: 44
push-ups: 77
sit-ups: 115
squats: 127

That was a killer, feels really good right now.

Chris #49: The tabata timer as hyperlinked above is an executable jar file. All you need is your computer with you when you work out. I just downloaded it, it's great!

Did some searching around the internet and found a site with instructions on how to create your own Tabata mixes.

http://www.rosstraining.com/forum/viewtopic.php?p=198464#198464

Hopefully this gets past the spam filter, because I've already made up four different versions. Enjoy!

3-2-1-Go!

Dustan #46: I think a lot of people here have done the 300 workout although I've never done it myself. I think the workout is inline with the CrossFit approach. I'm sure numerous CrossFitters have broken 18 mins.

Mikael #51: I'm a sailor! We work with what we've got :)

Any Black Box-ers going to be at the gym tomorrow (Saturday) morning? My wife is home visiting her parents and I think she may stop in.

#34 - Point well taken Tony. One of my concerns w/ the pose method of running is that it's basis in theory is true, make ground contact beneath the hips to avoid the deceleration effects that are clear and present when the foot contacts in front of the hips. But as the mechanics of running and sprinting are related, they are obviously quite different in terms of force production which in turn affects the ability to apply the exact same principles across the board. In the stride cycle of a sprinter, upon heel recovery and knee extension, the glutes fire, causing hip extension and quick negative acceleration of the leg so that the foot makes contact under the center of mass. With the glutes being far superior to hamstrings in rate and amount of force production this allows for the most amount of force to be produced in the shortest amount of time possible. When we try to apply this theory to slower speed running you have hamstrings that are far too active and a stride rate the is much faster than optimal for the given speed, thus expending much more energy than necessary for the distance covered w/ each stride length.(Precisely the relationship Mr. Collins speaks about in regards to swimming.) Watch the Tabata treadmill video for instance, the athletes are running at 7 and 7.5mph, this is 8:00 and 8:34 minutes per mile. 12% grade or not, their stride frequency is astronomically faster than what is necessary for this relatively slow place. Watch the stride of an elite distance runner, it looks nothing like what these guys are doing. And unlike the highly complex golf swing of Tiger Woods, which from a technical aspect is quite possibly perfection and the main distinction b/t Tiger and the millions of recreational golfers, the stride mechanics of an elite runner (sprinter or distance) can be emulated by the average fit individual. Achieving elite status however will only come from the addition of both the physical and physiological predisposition, and years of intensive and focused training found in the most elite athletes. My point there is that our running form should look similar to the elite runners we are just going to be performing at a lower level. Just as our Olympic lifts should resemble that of Pyrros Dimas, with weights relative to our strength and power.

My post wasn't meant to immaturely attack another coach and my Coach Mike Gundy quotes weren't directed at Mr. Collins' coaching. I just felt like relative to the other highly knowledgeable specialists that contribute to the CrossFit community, the pose method falls a little short. I apologize if this comes across as being an attack.

May I suggest you check Velocity Sports Performance. They have an extensive network of knowledgeable coaches that specialize in running mechanics. I would actually be more than happy to present to you and/or anyone in the CrossFit community.

Regards,

#30 Shane S: I think the robot is called a talon.

I'll sleep well tonight

500 meter row sub 2min
2 min at run 7:30 pace
50 push ups
same row/run
50 20" step ups
same row/run
50 20" lateral step ups (up and over the box)
same row/run
50 squats

24:48

30/m/180

Pullups - 83
PU - 78
SU - 98
Squats - 138

Total - 397

Not my best score, though pullups improved a little. PU's seem to kill me, run out of gas quick.

Nick - watch your head on that beam!

26/M/203 lbs/75"

As Rx'd

40 PU's (Strict Form, wish I could Kip...)
128 Push ups
92 Sit ups
152 Squats

pullups 13/8/6/5/7/6/6/6 total 57
pushups 22/17/8/9/8/8/6/7 total 85
situps 21/19/12/9/10/8/11/10 total 100
squats 20/20/13/12/12/13/13/12 total 115
overall total 357

Pullups :26
Pushups: 65
Situps: 61
Squats: 84

Total: 236

Fun! This site is cool! Thanks Coach!

Bingo, Erin, Nadia and a few others-
It's nice to be welcomed back, thanks!

Nadia-
I saw your comment from yesterday. You are right, I was down with multiple injuries, but those stemmed from soreness and tiredness that I just couldn't shake. I also had lost focus of my goals and forgotten my game plan. Those things plus a few other things thrown in, were what lead to my lack of motivation.

I had felt like I was sliding down a hill with a heavy load pushing me down, so I stepped off to the side before I slid down too much further. With almost 2 years of CF under my belt, I felt as though I should have progressed further along than what I was; forgetting in the process, that where I was, is where I was suppossed to be, good, bad, or indifferent.

I don't mind losing strength, because it will make me hyper-focus on my form before I can progress. I am confident that my muscle memory will kick in and I'll do better and start climbing that hill again. I am also recording my WOD results differently now, so I think it will be easier for me to see my progress and build off what I did the previous time. I didn't always remember to look up my past results through the comments pages before I worked out, therefore not knowing what to aim for.

I get knocked down a lot, but I always make sure that I get back up! I tell myself, 'Just keep going, just a little more, then you can rest.'

Kate

P.S This turned out to be a much longer post than intended. :-)

29/m/185

Kate #63: Great attitude!

Elvis: Thanks for giving me a number to strive for. I tailored my workout today to beat you :)

Pullups: 12,10,10,10,7,7,(5),7 - 68
Pushups: 15,15,15,12,12,12,10,(9) - 100
Situps: 12,11,12,11,11,(10),11,11 - 89
Squats: (18),20,20,19,18,18,18,19 - 150

Grand total: 407
Tabata total: 42

I thought for sure I'd be able to knock out 20 across the board for squats but only ended up achieving it in 2 sets. I'd never felt such a burn in my quads before. I couldn't even sit for 5 minutes after the workout.

I have no idea how guys like Speal break 500. That is such an exceptional feat of human ability.

The Tabata timer is awesome! You should've seen the looks I got from the devil dogs toting my Toughbook computer into the gym today. Every time that whip cracked all eyes were on me.

There's getting to be too many Nicks on here so I decided to change my name. My new handle is Tattoo Nicky. Don't worry I didn't give it to myself.

I already screwed up my new identity.

This is a great one! It is a stand-by for us at the station. Just did it a week ago, will do it again in a few days for this one.

AS Rx'ed
393 reps.
Tried to maximize form on todays exercises. Have a good day.

Just wondering how you keep track of time somewhat accurately?

Do most people count in their head? Should you use a watch and try and sneak a glimpse?

Pull-ups: 46
Push-ups: 92
Sit-ups: 67
Squats: 94

I bought a watch online with an interval timer. greatest thing ever for 30 bucks.

Morning everyone.
Even with f'd up shoulder, I may hit this one this morning. See what the morning brings.
Off to train others..
more to come.

~J~

~Train Hard and Push Thourgh "IT"!~

Good to see Navy EOD on the main page!

son of a...defeated yet again...nice work Nick.

next challenge is 50 pullups in a row. I made it to 40, but my grip gives out.

Nick-
Blouse those boots shipmate and don’t let me see you with a tan belt on! ☺ Stay safe and tell the boys I say hi.

Wheels

32/M/179/6'0"
Still playing catch-up and balancing the needs of my students with my own workouts...

Did Fight Gone Bad yesterday:
65LB PP
65LB SDHP
14LB Med Ball
20" Box
C2 Rower

Score: 309 (pr is 325)

The good news is, I got 8 coworkers to do this one with me. Word is spreading around my office and each day I recruit some other person to have a dose. Some stay, some go. Some curse me. Some call me and thank me. I couldn't be happier.

Dan D.
www.CrossFitStickers.com

68 Jono- Best thing to keep track is a workout partner. If you can not find anyone else to drink the koolaide do your best to keep track in your head!

350.I always find that although I hit oxygen debt very quickly my recovery is good after this type of session.
Pull ups went from 13 to 4 !
Something to work on.

19/ F

Inventory PRT this morning:
It was approx. 29 degrees out.
Thank God for Under Armour cold gear.

PRT Scores:
Push-ups: 65
Sit-ups: 101
1.5 mile run: 11:27
Overall Score: 88.5%

24/M/200/5'10"
Pull-up: 69
Push-up: 119
Sit-up: 119
Squat: 154

Chest sore today from max bench presses (5X1 @ 315#) yesterday but getting closer to my goal for this WOD

scaled pull ups and push ups for shoulder injury, 57 sit ups, 82 squats

scaled pull ups and push ups for shoulder injury, 57 sit ups, 82 squats

Cody_MHC

Its not a "allisonnyc craze"! Its a bunch of perverts thinking with the wrong head. Attention that Allison SHOULD NOT WANT but seems to enjoy receiving leaving herself very valnurable.

#19 and #22 Matt and SC pebbLE

There is no standard for the situps when rx'd. This has been talked about numerous times on the posts and the answer always seems to be the same. Just post what type of situps that you did.

Let me just give MY two cents though. If you have access to a GHD, then I would say hop to it, being that it largely incorporates not only tranverse abdominis (your six pack), but also internal and external obliques as well as serratus anterior. If you do not have access to a GHD, THINK OUTSIDE THE BOX and get creative...make your own modified GHD! Hell...nail two 2x4 to a tree, 8 inches apart, and 3 feet long. Get milk crates, one infront of the other, Lay a heavy blanket of the crates. 2x4's should be positioned so that legs are straight out, not angled. Put feet through space of two by fours to lock it. GHD! or rather, GHETTO GHD!
Think outside of the box and you can create just about everything you may need!
I digress.
Any sit up is fine.

~J~
~Train Hard and Push Through "IT"!~

male/35yrs/190lbs

as rxd

pullups 52
pushups 117
situps 82
squats 110

total 361

Say what?? I'll do yesterdays WOD since i was unable to due to firefighter duties!!

345

justin 33/m/212

pullups: Total 24, Lowest was 3
pushups: T 82/L 5
situps: T 94/L 9
squats: T 131/L 16
Total reps = 331

Scott 33/m/155

pullups: T 45/L 5
pushups: T 98/L 8
situps: T 78/L 7
squats: T 152/L 17
Total reps = 373

44/m/71 kg
3xCFWU, fewer pullups and situps
As rxd
Pullups 7,4,3,2,2,2,2,2=24
Pushups 12,11,9,8,6,6,6,6=64
Situps 9,9,8,8,8,8,7,8=65
Squats 15,15,14,14,14,14,13,14=113

29 m 190 lbs Soldier Korea
pull-ups L 5 total 49
push-ups L 5 total 85
Sit-ups L 12 total 103
squat L 12 total 109
over all total L 34 H 346

bw: 183

As rx'd:
PU: 6,6,6,6,6,6,6,6=48
PU: 14,14,14,14,14,9,7,6=92
SU: 15,15,15,15,15,15,14,12=116
SQ: 18,18,18,18,18,18,18,18=144

total=400 (pr)

#56. You have valid points and understand mechanics, but obviously have not seen enough video tape on elite level runners to know that runners like Ryan Hall, & Haile Gabrsellasie do run closer to how the guys running on the treadmill in the run 'Tabata' do run. Or should I say the runners in the run 'Tabata' run closer to elite level runners than any non-elite runners I've usually see. In fact the next time you see a 10k or marathon and see middle of the packers look better than the guys running at 8/8:30 pace I'd love to see it... In 8 years I haven't!

POSE was designed because injury rates are too high, and technology and the medical field could not keep up with it continually growing. What you are explaining in terms of mechanics makes great sense, but if you look at runners like Hall, Gabrsellasi, Owens, and Michael Johnson (remember him... Sprinter) you will see a common theme... They never get deep into hip and knee extension. They are pulling! Which is the action of the hamstring, not the glutes.

M/35/182cm/92kg

Ring pullups: 50
Pushups: 80
Situps: 130
Squats: 129
Total: 389 (up from 344)

Kate -- i posted my results yesterday without reading the rest of the comments (actually, i still haven't gotten through them all). so, i missed your post.

Welcome back! your inspiring outlook is always welcome here. glad to see you back! hope you had a great holiday and helpful rest/reprieve.

ck

i am going to hit this tomorrow -- i used the last rest day for my CFT, so i am a bit off my schedule. this should be fun -- haven't done it in a bit! good luck everyone!

ck

Well it's been a long time since I've posted on Crossfit. Took up boxing (at which I suck and blow unfortunately, as I keep asking the other guy if he's alright). Hurt my back. Had pneumonia. Hurt my shoulder.

But anyway
M
44
163/5.11.5

Chins (mainly jumpers) 78
Press ups 108
Sits feet anchored 153
Squats to break parallel 152

Total 491. Technique on press ups sloppy ++ towards the end. Ditto chins. So maybe knock a 100 off

Last time 431

34/M/77kg

As Rx'd:

total: 433
tabata: 42

M/27/6'1"/211

PU 12,8,5,5,5,4,3,4 Total 46
Pushup 19,17,10,8,6,6,7,6 Total 79
Situp 16,15,12,10,10,11,10,9 Total 93
Squat 15,15,9,14,13,13,14,15 Total 108

Overall total 326
Low 27

I really felt like my numbers were messed up a bit trying to squint at my watch to keep track of time... sometimes going over, sometimes stopping too soon and restarting, missing reps... I'll have to download the tabata timer I guess.

This is only my second week of CF and I can't emphasize how much I already love this program! I've been spending hours and hours on the site already, watching vids, reading as much of the journals as I can, etc. Finally, finally, I have direction, a program to get there and on top of that a what seems to be a very supportive community behind it. I just want to thank all the people who've put this all together! I'm so excited to join the group.

Dan

P.S. I'll be bringing some guys wit me :)

26/m/170

PU: 60 (lowest = 4)
PshU: 68 (5)
SU: 81 (9)
Sq: 140 (16)

Total 349 (Tabata 34)
Last Time 253 (Tabata 20)

WavePad (google it) is a great program to make your own tabata timer from your mp3s. Really easy to insert silence for 10 secs rest.

Rob

25/m/185/5'9"

as Rx'd

pull: 61
push: 123
sit: 116
squat: 125

total 414(pr)

OT: Is there another Hero workout in order? Damn it, I'm crying while I try to type. http://obsidianwings.blogs.com/obsidian_wings/2008/01/andy-olmsted.html

Can anybody recommend a weight to use for the squats? I weigh about 195 lbs...Thanks in advance.

Ryan,
The squats are body weight with no barbell or anything--commonly referred to as "air squats."

#72 J

tried to get to yesterday, but the spam blocker felt otherwise. I feel your pain on the shoulder issue. I too have bum shoulders from years of abuse and are now paying for it. The grinding sound never leaves me alone. Rest and rehab smartly.

Clovis and I can wait until you are where you need to be to make it happen.

Bring on the Tabatas

pullups - 13,12,11,10,8,9,7,7
pushups - 15,18,14,13,12,11,10,11
situps - 9,12,11,11,11,10,9,8
squats - 25,23,23,22,22,22,22,22

F/37/5'6"/140

Pull-ups: 8,8,6,6,9,9,11,9=66
Push-ups: 13,11,9,7,7,6,7,6=66
Sit-ups: 13,13,12,13,12,12,11,12=98
Squats: 15,14,13,12,12,12,12,13=103
Total: 333

Notes: (1st 4: jumping PU's from ground; last 4: jumping PU's from cinder block)

M/40/5'11"/195

Pull-ups: 9,7,9,6,7,6,7,7=58
Push-ups: 17,15,10,7,6,5,6,5=71
Sit-ups: 9,7,6,5,6,6,6,6=51
Squats: 18,17,16,16,15,15,14,15=126
Total: 306

Notes: (first 2 rounds: assisted PU's; remainder: barrel PU's)

Okay, this is going to sound like a funny question, but I am in my 2nd trimester of pregnancy and am wanting to start a slightly modified version of this program. F/26/5'4"/143(with 23wk baby:). Any suggestions on what I could substitute for the situps and/or does anyone have any suggestions how to make this program pregnancy-friendly?

30/M/190

PU - 25
PU - 61
SU - 85
SQ - 128

Improved by at least 10% on all exercises except pull-ups in which my reps were the exact same but I was using rings for my PU's for the first time and PU's seem a little harder with them.

john

Pull-up: 33...my nemesis
Pushup: 59
Reverse crunch: 66 (subbed for sit-ups)
Squat: 109

Total: 267 reps

CFWU
Disappointed with my performance today. Did not do as well as last time.
pull ups 15, 9, 6, 4, 5, 4, 4, 4=51 (071024 - 48)
push ups 23, 15, 11, 8, 6, 9, 10, 10=92 (071024 - 95)
sit ups 10, 9, 9, 9, 9, 9, 9, 9=73 (071024 - 68)
squats 16, 16, 15, 11, 12, 13, 13, 12=108 (071024 - 120)
total reps (080105 - 324)
(071024 - 331)
M/47/195/72"

322 total
68 better than last time
14/10/8/7/5/6/6/4
15/10/10/7/7/6/5/5
11/11/10/10/10/10/10/10
17/15/15/14/14/13/13/14

bwt:152

as rx'd: total- 479

2 rep improvement, think i still have more in me though...

35/m/70/170
400m jog, Amundson(-)wu
WOD as rx'd:
55 pull
68 push
76 sit
114 squat
313 total
400m cool down & stretch

26/m/6'3/170#

Pull - 11/9/9/8/7/5/6/6 = 61
Push - 16/10/9/7/6/6/6/4 = 64
Sit - 11/10/10/10/10/10/10/11 = 82
Squat - 16/18/18/18/17/19/18/20 = 144

Total - 351

26M/165/66"

Pull-ups: 17, 12, 9, 8, 7, 7, 6, 8 = 74
Push-ups: 30, 26, 25, 18, 15, 15, 13, 9 = 151
Sit-ups: 20, 20, 17, 14, 13, 13, 14, 13 = 124
Squats: 21, 17, 19, 15, 17, 16, 16, 20 = 141

Grand Total: 490

Today sucked. My first time with this one. Ouch. The puke monster almost reared it's ugly head my way today, but I fought him away. Yeah me.

39/m/6'1"/ 192

Pull up = 42
Push up = 101
Sit up = 99
Squat = 120

total = 342

44/179

Did this one with a 20 pound vest today:

Pull: 62
Push: 69
Sit: 61
Squat: 104
Total: 296

About 80 off my best with out a vest.

WU- 3x samsons, supermans. 150 rope jumps
WOD- ipod died, had no tones no timer. =(
So I did a 'wingin' it tabata'
sit-ups-20,15,12,12,8,9,7,12
pull(jumping from ground) 5,5,4, 4 1/2,4,4,3,4
push(strict!)-8,8,6,5,2,3,4,3
squat- 17,17,15,15,15,15,14,13
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

sailorcrew - great idea. I'm going to tell me fiance about that. He's ordered this backpack the swat team uses on their test. for the test, they add 35 pounds of chain and run.

Mark

Pull ups - all 10 reps
Push ups - 7 at 10, 1 at 9
Sit ups - 7 at 13, 1 at 14
Squats - 7 at 18, 1 at 19

Total - 409
Tabata Score - 50

First time breaking 400 and 50.

Pull:5,5,5,5,5,5,4,3= 37
Push:10,10,10,10,7,6,4,7= 64
Sit:12,12,12,12,11,11,10,10= 90
Squat: 12,12,12,12,12,12,12,15= 99

6 minute kb snatch set.

Tabata Total: 559

Kipping pullups: 15, 15, 15, 15, 12, 12, 11, 11 = 106

Chest to deck, full elbow extension pushups: 16, 16, 16, 16, 16, 16, 13, 12 = 121

Hands crossed over chest anchored situps: 18, 18, 18, 18, 18, 18, 17, 17 = 142

Full hip extension Dynamax squats: 24, 24, 24, 25, 23, 23, 23, 23 = 189

Gassed out early on pullups; grip was fatigued. I was aiming for 16 pushups each round but knew that wasn't going to happen when I had to take a short break during the 4th round. Situps were unusually strong. Managed 25 reps on one round of squats...I'm going to have sore hip flexors.

Form yesterday
Jeff in VA:
Stretch

Buddy Lee basic bounce: target 141; got 15, then stopped at 200!

CFWU x 1 @ 15 reps except for pull-ups 5 DH’s followed by 5 dips

PC’s

135 x 3

150 x 3

165 x 3

175 x 2/1 (first solid, second barely, short pause third barely)

185 x missed twice – didn’t get fully under the weight either attempt.

165 x 3

John in NY:
Stretch

Buddy Lee basic bounce: target 140; got 93 & 47

Byrgener WU

1st time w/ PC for weight

89 x 3

111 x 3

133 x 3

144 x 3

155 x 3 ( 2 solid, one barely)

26yom/6'1"/205#

As Rx'd,

Pull: 48
Push: 99
Sit: 103
Squat: 124

Total: 374

theanimalbeastette, with assisted pulls, knee pushups,

Pull: 42
Push: 48
Sit: 49
Squat: 76

Total: 215

PLEASE HELP
Totally new to this!!

Is this correct?:
20 seconds of pull ups-10 seconds of rest
REPEAT 8 TIMES
20 seconds of push ups-10 seconds of rest
REPEAT 8 TIMES
20 seconds of sit ups-10 seconds of rest
REPEAT 8 TIMES
20 seconds of squats-10 seconds of rest
REPEAT 8 TIMES

NO REST IN BETWEEN

Thanks!

#104
Thank you very much for the warm wishes! Can't keep a good man down though, and we are going to find out what I am still capable of doing here in about 1 hour post clients. MRI next week.

With that said, great job everyone for hitting this WOD! LOVE tabata's! Hell, I love it all and fear it all! Love that feeling of somewhere in between excitement and fear each WOD! And right there in between the two, is heart...and that's what get's us through a WOD or anything else that matters to us as well! KEEP AT IT ALL!

~J~
~Train Hard and Push Though "IT"!~

#83 Gina

The envious die not once, but as oft as the envied win applause. ~Baltasar Gracian

I have the perfect solution to all these Tabata timer questions. My Tabata timer is a ridiculously hot 23 year old female that I refer to as my girlfriend. The only down side to this timer is that it is really expensive and complains way too much. So everyone pull out your significant other or go find one and have a blast.

m/21/6'1"/170

Scaled WOD by Brand X - Cut Work in half

Pull-Ups: 6/6/6/6 = 24
Push Ups: 10/10/8/6 = 34
Sit-Ups: 10/10/10/10= 40
Squats: 12/12/12/12 = 48

Total = 146

# 125 Beth

Yes, that is correct. Good luck!

This is my first Tabata anything. Kudos to my wife, Cyn, for being my Tabata timer and rep recorder. After interval 30 I didn't think I had anything left but I finished it. Most of the pullups were jumping-my weak point right know. Anyway....

Pullups: 12, 8, 8, 4, 4, 4, 5, 4- Total 48
Pushups: 15, 10, 5, 5, 4, 4, 2, 3- Total 48
Situps (with Abmat): 9, 7, 5, 4, 5, 4, 4, 5- Total 43
Squats: 16, 13, 10, 11, 10, 11, 10, 10- Total 91

39/M/5'10"/195lbs--most of it now jello as I sit here quivering and typing.

BW 172

Pull-ups- 10/10/10/10/10/10/10/10=80
Push-ups- 15/15/15/15/15/15/13/12=115
Sit-ups- 17/18/18/18/16/16/15/16=134
Squats- 18/18/18/17/15/15/16/14=131

Total- 460

26/M/203 lbs/75"

As Rx'd

40 PU's (Strict Form, wish I could Kip...)
128 Push ups
92 Sit ups
152 Squats

**Reposting wth total reps - 412

47yom 165#
Finally able to do pushups without pain. Not as good as I would have liked but, I'm happy I was pain free in the shoulders.
pullups kipped 14/14/14/13/13/12/10/10=100
pushups 22/20/20/20/20/18/14/13=147
abmat anchored 14/14/14/14/13/14/13/12-108
squats 21/21/20/20/19/19/17/20=157
Total=512 (pr-14)

pull ups-31 (rings/strict)
push ups-78
sit ups-68
squats-181
total-358

35/M/6'2"/205lbs

Pull-10,5,4,4,3,2,2,2=32
Push-20,10,10,10,8,7,6,10=81
Sit-20,14,12,12,12,12,12,15=109
Squats-20,16,15,15,15,15,15,17=128
Total=350

I'm trying to keep up with some of you guys, not faring so well. I get better every day, could only do a total of 5 pull-ups when I started CF about 3 weeks ago and was only able to do about half of the WOD's during the holiday's. Feeling really good, sore...but I love it. Thanks for the site and the motivation you all give for posting your times and totals.

#20 kleop and others looking for the mp3's--a good trick is to use the compare to and look at past tabata workouts. If you go back a few you'll find 5-10 great, ready-made mp3 files.

Bwt: 135

As Rx'd w/ 20lb. vest, did strict pull-ups on bar in squat rack in the basement today, so no kipping for me.

Total: 401

Rx'ed
Pullups: 69
Pushups: 70
Situps: 106
Squats: 164

Total: 409 :)

Went out too hard on the pushups. I only did 70, where 30 of them were on the first two rounds..

pullup: 9,9,9,9,9,9,7,5=66
pushup: 10,10,10,8,8,8,7,7=68
situp: 12,10,10,10,10,10,10,9=81
squat: 15,15,15,15,15,13,17,16= 121
total=336

Pull-ups: 57
Pushups: 106
Situps: 70
Squats: 108

377 (PR)

Pull-up 70 (backed off a bit today)
Push-up 70 (strategy 15-13-11-9-7-5-5-5, full ROM)
Sit-up 87 (shot for 11 each)
Squat 150 (21-20-19-18's)

10/4/07 327
9/20/06 367

Doing 12 total rounds:

110

Yesterdays WOD. 120pu/30ring dips in 22:50.

Todays WOD. Not Rx with 60sec rest between exercises. 47pu/58pu/62su/96sq = 263.

m/33/70/198

59pr
82pr
77pr
98 (w/ bar)

316pr

Happy New Year, Pukie!

Yes, I know that I slacked all December.
Yes, I know that was you who visited me today doing Tabatas.
I know! How pathetic is it when you visit me on round four?!

No, I will not bail out of my workouts for 3 weeks on end.

SPANKED. Only 4 real rounds. 2 follow-up rounds to make sure that I was good and spent.

Pull-up rounds 2,3,4 were subbed with the pull-down machine.

pain...hurting. Loving it. At least I know I am alive.

bwt 190/39

as rx'd

pull-ups-88
pushups-88
situps-85
squats-140

total=401 pr all clean reps!

pu-40(5 ea)
pshu-80(10 ea)
su-80(10 ea)
sqt-120(15 ea)
total-320
This was a pretty easy per set . I'll definetly do more for each interval the next time.

m/39/5'6"/150

26/F/115

As Rx'd

Pull-ups=50 Used Woody blue assistance band(Worst-3)
Push-ups=86 (6)
Sit-ups=132 (15)
Squats=157 (15)

Total=425

Pull ups: 10,10,10,10,10,10,7,7=74
Push ups: 15 x 8 = 115
Sit ups: 12,13,12,12,12,12,12,12,=95
Squats: 15 x 8 = 115

Total: 399

I misread and thought I was shooting for lowest reps per set counting as the score, hence me pacing for a set number of reps throughout. If done all out per set score would have been lower I think.

32/M/163

Pull-ups: 13,9,9,8,8,9,8,8 - 72
Push-ups: 21,20,18,15,12,14,14,12 - 126
Sit-ups (unanchored): 15,15,14,14,14,14,13,15 - 114
Squats: 19,19,20,20,21,20,20,21 - 160

Total: 472

Can't follow instructions and obviously can't do math. Corrected score should be 411.

Pull ups: 8x6,7x2=62
Push ups: 12x8=96
Sit ups: 14x5, 13x3=109
Squats: 15x8=120

TSE score= 387 (+38)
tabata score=36 (-1)

#10

Im a SD CFer too! Are you in Rapid? I do this stuff at IronWolf MMA gym every day. Heard of it?

m/45/176
Total #Reps 428
Clarksville, TN

Great job everyone!

32 m 194

shoulder is screaming.

pullups- 14/11/10/8/8/7/6/6=70
pushups-22/20/15/12/10/11/9/9=108
situps-18/19/18/18/16/14/14/18=135
squats-19/19/18/17/14/15/15/16=133

total=446

In pain but satisfied with the numbers.

~J~
~Train Hard and Push Through "IT"!~

Pull-ups:56 (jumping)
Push-ups: 56 (from knees, full ROM)
Sit-ups: 74 (anchored)
Squats: 79
Total: 265 (up from 237)
Tabata: 30 (up from 25)

total reps = 349
tabata score total = 37

51 M 185

Pullups 63
pushups 71
situps 92
squats 82

Total 308

44/76"/193

Pull: 31 (3)
Push: 79 (9)
Sits: 80 (10)
Squats: 119 (13)

Total: 309 (35)

Could have pushed harder on pulls and pushups. First time, and very conscious to leave something in the tank to be sure I finished the thing.

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

Pull ups: 7-7-7-7-5-4-4-4 = 45
Push ups: 8-8-8-8-8-8-8 = 64
Sit ups: 9-9-9-9-9-8-9-9 = 71
Squats: 12-12-12-12-12-12-12-13 = 97
Total= 277
Foam roll after

Compared to 071024: 252

Wow. That just plain sucked.

Pullups: 10/7/5/4/4/3/4/3
Pushups: 26/18/11/8/6/5/5/5
Situps: 12/10/10/8/7/6/6/6
Squats: 19/17/15/13/13/11/12/13

total reps: 302

Completely dead, even 30 minutes later.

Sup Nick glad to see you've got the talon spotting you on the muscle ups, guess that damn thing is good for somthing. Keep it real while keeping it safe out there brotha. See you when you get back.
Matt

My prayers are with Andy's family and friends - so very sad...
F/145/5'5"/33
Worked out with Southwest CrossFit in Tempe.
Thanks Ken!

33M / 189# / WOD #232 / CFT 845

Day 4/7 easy-on-the-knees (patellar tendonitis)

Pre: Row 2K, then

"Tabata Something Else"

Pullups = 56 (8 per next time)
Pushups = 120 (13 per next time)
Situps = 80 (11 per next time)
Squats = 120 (16 per next time)
Total = 376 (goal of 384)

334 last time, but this time the last couple rounds of pushups were not all the way to the ground, so I'm not counting as a PR.

Post: Foam roller and stretching

M/39/72"/155
GAWU
Last time 69/105/60(abmat)/109
Pulls - 16/12/11/10/7/7/6/4 - 73
Pushes - 20/16/12/8/7/7/6/6 - 82
SU(ghd) - 0/3/6/8/0/7/4/15* - 43
Sqts - 0/15/18/18/15/12/12/15 - 105

Total - 303
* switched to ab board

My pushups suck, probably because I haven't been surfing much. I'll add pushups in with my morning flutter kicks and it will correct itself. The GHD kicked my butt. Somebody used it between when I set it up and when I got back to it so I had to adjust it again. The knob broke off and it wasn't tight enough so the leg holder kept sliding down. It took two sets before I figured out to hold the ipod in my hand and switch it between hands. I finally gave up when the leg thing slid down to its bottom setting so I jumped to the ab board which still required adjustment. I also lost track of how many sets I missed because when I got to my 6th set of squats the tabata track ended. I had it on loop so after a few extra seconds of rest I did my 7th set. I lost the first one to being slow in the transition. Overall I'm pleased with the pullups, disappointed with pushups and DNE the other two.

Pullups 11/11/9/7/6/0*/8/7
Pushups 13/15/15/15/15/12/12/15
Situps 13/10/13/10/13/10/13/14
Squat 16/17/17/17/17/17/17/21
Total 406
*Didn't hear the timer and realized it too late so too bad for me.

CFWU

Tabata Something Else as RX'd

GT
Pull-ups: 12 12 12 10 10 10 8 7 = 81
Push-ups: 15 15 15 12 12 10 9 8 = 96
Sit-ups: 10 10 10 10 9 7 8 9 = 73
Squats: 18 18 18 18 17 18 15 18 = 140
TOTAL = 390 (PR by 55)

TMOE
Pull-ups: 5 5 5 5 5 5 4 5 = 39
Push-ups: 8 8 8 8 8 8 7 6 = 61
Sit-ups: 10 10 10 10 10 10 10 8 = 78
Squats: 15 13 15 14 11 10 10 10 = 98
TOTAL = 276 (first time)

Now onto some OLY training!

M/51/205

pull ups..................6/7/7/8/8/6/6/5= 52
push ups..10/15/15/15/10/10/10/12= 97
sit ups.........10/10/10/10/10/9/10/8= 77
squats.......10/15/15/11/9/10/12/13= 95

total=321

Mosul Moose glad to see you guys are still at it.

388 PR

41yom, 5 9, 178# rookie

PU - 23
PU - 49
SU - 53
SQ - 94

This hurt. Very, very close to Mr. Pukie.

Did CrossFit Rockwall's park WOD instead:
3 rounds, in teams of two, for time:
42-30-18 reps of:
Burpees
Run 200m
Kettlebell or dumbbell swings (55lb, 35lb, or 20lb)
Box jumps onto rock wall (about 20-24")
Run 200m (only for rounds 1 and 2)

Mike & JJ: 14:07
Ashley & David: 14:52
Adam & Dustin: 19:43
Mary (did 1/2 the reps since I was by myself): 13:17

bw 170

low scores:

pull-ups 7
push-ups 10
situps 19
squats 18

432

+ 20 lb weight vest

Pullups - 74
Pushups - 99
Situps - 96
Squats - 128

Total - 397

Warmup - 1 mile run
Cool Down - 1 mile run

22/m/170

.5 mile warm up run

Pull-ups = 52
Push-ups = 106
Incline sit-ups = 64
Squats = 115
Total = 337

I don't think I will do incline sit-ups next time. They really took it out of me.

This is my 4th crossfit and I can't believe how quickly my body gets warn out doing crossfit. I love it already and think I will be doing it a long time.

40/185#/72"/m
Ran 1/2 mile warmup at 7 min pace

Pull ups - 7,5,7,8,8,8,8,8 (last six sets w/ 10# assist)=59
push ups - 16,13,11,6,7,7,7,5=72
sit ups - 10,12,12,11,9,9,9,9=81
squats - 20,25,26,25,2,25,28,28=203
Total: 415

071024 - 364 (62,64,82,156)
070821 - 273 (58,77,85,151)

Chins:
Max - 15
Min - 3
Total - 52

Pushups:
Max - 20
Min - 6
Total - 85

"Buckle ups" instead of situps (hip to shoulder with a 25#plate in a standing position, alternated sides on each round, divided in half since they're fast):
Max - 25
Min - 14
Total - 156/2=78

Squats (ATG):
Max - 22
Min - 10
Total - 117

Total Total - 328

281 as Rx

Pullup-34
Pushup-64
Situp-71
Squat-112

My lungs were working better than normal but didn't have much staying power with my muscles in the late sets. Next time I need to try to set a better pace.

Pullups 11/11/9/7/6/0*/8/7
Pushups 13/15/15/15/15/12/12/15
Situps 13/10/13/10/13/10/13/14
Squat 16/17/17/17/17/17/17/21
Total 406
*Didn't hear the timer and realized it too late so too bad for me.

Pull Ups=60 (+10)
Push Ups=64 (-2)w/ "perfect pushup" handles
SU=56 (-1)AbMat legs butterflied feet unanchored
Sq=127
Total=307, which is up by 16, but nearly only half of Kelly Moore! The "perfect pushup" handles seemed to make things much harder. Maybe because this was my first time trying them, or maybe because they're a gimick.
My new VS lifting shoes arrived today. Psyched to put them to the test.

38M/175

PU: 49 had to eventually go to jumping
PU: 69
SU: 91
SQ: 113
total of 322
32 degrees in my garage. Killer 16 minutes.

stay safe all

mike - m/47/185

pull 42
push 56
sits 63
squat 81
=========
242

marty - m/39/185

pull 66
push 88
sits 91
squat 117
===========
362 (pr)

more better faster

Pull-ups --- 45
Push-ups --- 65
Sit-ups --- 35
Squats --- 165

Total: 310

I downloaded the big tabata timer from the link posted in comment #48 - 12Bravo, onto my laptop, and it worked fine, cut it to a thumpdrive and transferred it to the desktop I have in the garage gym that I use for workout music, downloads and videos, and it did not recognize the file type and wouldn't open it. It may be something really obvious but im no PC guru, can anyone help on this

(8x6), (8x10), (8x11), (8x16) = (48, 80, 88, 128) = 344 (PR)

So I’m not sure I’m doing this entirely correctly:

Pull ups: knocked out 32 as quickly as I could over 3 rounds, Then hit 2 more in my 4th round and failed. So I switched to jumping pull ups and did 128 of those. So I guess my total was: 34 + 128 = 162 (but I’ll only count the 34 for my total)

Push ups: similarly I knocked out as many as I could over the first few rounds and then began to fail a few seconds into each round so I’d plank for the remaining time (very painful). I was able to get a total of 90.

Sit ups: no problems with failures: 78

Squats: again, no failure: 193

Total = 400

So, for push ups and pull ups should I:
a. pace my self, don’t try for maximum speed at first just keep it slow and steady so I don’t hit failure (until maybe the last round)
b. go as fast as I can and when I hit failure switch to a static hold, like a plank for push ups or a dead hang for pull ups
c. go as fast as I can and when I hit failure so a similar less muscular demanding movement, like jumping pull ups for pull ups or knee push ups for push ups

Any advise? Thanks, Mischa

M/51/206/74"
WOW - I did 100 more than I thought I would. Total of 306. Since this was my first time doing TSE and my upper body is still sore and stiff from Thursday's WOD I was hoping to break 200 - but I beat that by 106.
Pullups (some jumping) - 6,5,5,4,4,4,4,4 = 36
Pushups (strict) - 17,11,9,6,6,4,5,5 = 63
Situps (crunches)- 16,14,15,15,15,14,15,15 = 119
Squats - 14,13,12,10,10,10,10,9 = 88
Total = 306

24/M/158/6'1

422 short of my PR by 2 Reps :(

Rest day for Moi!, I very much feel the deadlifts and sample power cleans from yesterday. Glad I'm getting over the need to try to keep up with myself from 12+ yrs ago.

Help me understand, someone does a wod from NavySEALS.com AND this wod on same day? If they aren't in training for SOF selection, or in a very limited hyper training period, won't that kind of workload burn you out quick? and/or cause injuries, illness etc? I know there are some incredibly world class elite athletes on here, but what about rest and rebuilding?

M/30/178cm/80Kg
As Rx'd
Pull Ups 39 (Working toward the perfect kip ;-))
Push Ups 52
Sit ups 63
Squats 103
Total 257
Hell, how I hate this WOD...

32/F/5'10"/155#

I've never been as good as I would like with this particular workout - so I came up with a pacing plan to try and increase my reps. It worked, sort of. I could have done more pull-ups, but the other exercises ended up being the exact same reps as last time, darnit!

Pull-ups: 6-6-6-6-6-6-6-5 (47; +4 from last time)
Push-ups: 7-7-7-7-7-6-5-6 (52; unchanged)
Sit-ups: 10-10-10-10-10-10-10-10 (80; unchanged) *unanchored AbMat sit-ups
Squats: 18-18-18-18-15-17-15-16 (135; unchanged)

Total: 314 (+4 from last time)

35/m/180
CFWU
Power Cleans
3 x 135lbs
3 x 145lbs
3 x 165lbs
3 x 175lbs
3 x 185lbs

Tabata WOD
Pull-Up
10,6,5,5,6,6,5,5 48
Push Up
14,15,10,10,10,10,10,10 89
Sit Ups
10,10,10,10,8,8,8,8 72
Squats
15,15,15,15,15,15,14,14 118

Total 327

m/24/207

285 reps

24/f/5'6"/146

Pullups: 30
Pushups: 45
Situps: 80 (with abmat, feet anchored)
Squats: 127

Total: 282

pull: 53
push: 100
sit: 221
squat: 109
total: 483

Hooyah EOD!!

Bingo, can you enlighten me as to what your reps are on this beast??

38 bw 190
last total 399

today 432 (pr)

pull 75
push 110
sit 106
sq 141

34 M 195

Pull-Ups
14,12,8,5,5,5,4,4 = 57
Push-Ups
20,20,11,10,11,12,10,10 = 104
Sit-Ups
9,10,8,8,8,8,8,8 = 55
Squats
20,22,22,22,22,23,22,25 = 178

Rest Day for me after 3 relatively hard ones in a row.

A.M.P. #193: I'm presently on the shelf with a torn rotator cuff so won't be able to do this (can't kip, can't do a push-up). My PR is 390, heavily influenced by my ability to hold 20 or 21 squats for all 8 cycles. At 47 363/365 yo, 150#, 5'8.5" I'm kinda "under-strong". Although my PR did increase from an original 293 the first time I did this beast.

Did you see Speal? 406 with a 20# vest at 138 lbs. BW. Or Kelly Moore's number? And your 483 is pretty darned impressive, too. Congrats.

40/M/175

I felt solid throughout. However, my seven-year-old son was my time-keeper, so things could be a little off... :-)

Pull-ups: 51
Push-ups: 115
Sit-ups (anchored): 127
Squats: 132

Total: 426

Went and bought some lashing strap today and made me a pullup bar. Very psyched. Next will be rings.

pullups- 10,9,10,10,10,8,8,9- 74 (after 2nd set they were jumping)
push ups- 14,15,12,10,7,7,8,9- 82 (big time muscle failure on these)
crunches- 19,18,17,16,15,16,15,19-135
squats- 18,18,12,12,12,11,11,13-107

Total-398 (I think. Still fighting off pukie at the moment)

Some people were asking about timing this WOD. I use a small clip on boxing timer about the size of a small beeper. Set round to 20 sec and rest to 10 dings or vibrates for each interval. It was cheap if I recall ~13.00.

M/22/150 cfwux2

Pullups: 13/13/12/10/9/7/6/8 = 78
Pushups: 13/13/12/10/10/7/6/8 = 79
Situps: 13/13/13/10/10/9/10/12 = 90 (much harder using the butterfly and towel compared to feet hooked under bar).
Squats: 15/15/17/16/12/10/15/16 = 116
Total: 363 PR for this bodyweight and form.

29/M/175

PU: 58
Push: 85
Sit: 89
Squat: 140
Total: 373

tejanostylin # 183: The Tabata timer is an executable jar file. You need, Java Runtime Environment (JRE) 6 Update 2 in order for it to work. It's a free download from the java site, http://java.sun.com/javase/downloads/index.jsp.

26/M/180
Pull Up - 58
Push Up - 92
Sit Up - 143
Squat - 150
Total - 443

underhand pullups

pull: 14/11/7/4/6/4/4/4 = 54(PR)
push: 20/18/15/10/8/8/8/7 = 94
sit: 18/15/15/15/14/15/14/14 = 120
squat: 22/22/20/20/19/18/18/19 = 158(PR)

TOTAL - 426(PR)

m/30/191

Pull Ups - 48
Push Ups - 76
Sit Ups - 63
Squats - 128

Total - 315 PR

Last time my total was 279
I did take a very small break between round 4 and 5 during the squats as a neighbor came over and visited in my garage.

m/37/185

As Rx'd

Pull ups: 57
Push ups: 77
Sit ups: 75
Squats: 141

M/45/157
Pullup
16,14,13,11,7,7,6,6 = 80
Pushup
17,13,10,8,7,7,7,6 = 75
Situp
15,15,14,13,13,13,13,12 = 108
Squat
18,19,18,18,17,17,17,16,17 = 140
Total = 403

Total: 350

pullups: 73
pushups: 118
situps: 219
squats: 161
Total: 571

M/21/185

28/m/189

330, as rx'd

pull-ups - 47
push-ups - 57
sit-ups - 87
squats - 145
total (336)

This again was an eye-opener. I love Bingo's message, "this is you vs. you". That inspires me to not quit!

#28 and #34
I was Parisi's first intern back when he had only one facility. I have been a speed and quickness coach part-time for 12 years. Let me know if I can be of any help, or provide any insight.

total 355
(board was erased before i could document the breakdown of each one) I switched to the fat bar for pull ups and full depth push ups - both of these are my areas for improvement, but overall am happy with how i pushed myself.

6 rounds, Pull ups (PU) 60# assist, push ups (pu) on knees, sit ups( SU) feet anchored

PU 10,10,10,5,5,7 T=47 (hard to use a timer- last 4 sets were not strict Tabata)
pu 16,16,12,7,5,7 T=63
SU 13,11,12,11,11,12 T=70

Instead of Tabata Squats, I did a scaled local CF WOD

Power cleans 10 (35#) 500m row (2:28)
PC 7 (35#) 500m row (2:21)
PC 5 (40#) 500m row (2:21)
PC 3 (45#) 500m row (2:07)

Feels great - my PU assist goes down 10# every 1-2 weeks, and I am almost ready to switch to regular pushups! I couldn't do 2 on-the-knee push-ups in a row a year ago! I think I'll be able to do non-assisted PUs in 1.5/2 months.

Kate- I had no idea why you had taken a break. I too thought it was for an injury. When I started CF and read all the posts I thought you were one of the most encouraging CF'ers not to mention motivational. I was always looking to see what you could pull off in with the weights hoping I could get there soon. And also thrilled to see how awesome your kids did as well with the WOD's.

I read your post today, as I sit here still recoving from being sick - headache, glands still swollen, eyes looking funny, etc. and yes, contemplating going to the gym. The whole reason I am sick is little sleep, and prob needing a break from training (have seen my own results starting to just stay the same due to being tired, etc). Anyhow, I will take Day 3 off this week. The most days off I have had in a week since about 14 years. (Not all three in a row, I was the fool at the gym yesterday AFTER they sent me home from work and then CRASHED!!)

So- So glad to see you back! :)

Nadia- hoping you are feeling better today. (And the Buddy system comment- If you took it off as well - you are not alone! :)

Erin

Not quite as Rx'd yet. I need some help with kipping...in a bad way. Had to use the gravitron.

Pullups: 38(60lb assist rnd 1&2, 80lbs for others)
Pushups: 92 (had to go to flat bench on 4th round)
Situps : 85
Squats : 90

m/61/179/6'

row 750m, cfwu x 1

WOD
pullups 44
pushups 96
situps 91
squats 110

total 341

Didn't have it today. 3 less than 10/24/07. Maybe too much heavy squats after wod yesterday.

post: burgener wu x 3
snatch practice with 45# bar
3x5 OHS
3x5 weighter dips 25#

When Jeff Clark discovered Mavericks off the coast of California, he surfed the epic big waves alone for 15 years having not been able to convince anyone to surf with him. Here in South Dakota, I feel I have discovered the Mavericks of fitness and cannot convince people to change their back and bi, chest and tri ways. Granted, I was one of those guys a couple months ago. Thank you for showing me the light!

NAS LEMOORE

as RXed
59 Pullups
122 Pushups
137 Situps
137 Squats

24yr M 180lb

Keep it comming guys, I use Crossfit and Stew Smiths 12 weeks to BUDs workout to get me ready for BUDs + a ton of running. As for the pose Method of running, I find people who dont like it never tried it for more then a few weeks. I have been cursed with shin splints and stress fractures from high volume of training. Ever since I switched to POSE NO running problems at all. It took more then a year to make the transition but it was well worth it. I speak from experience. I only with I had the means to get evaluated by a certified Pose running coach.

pull-ups - 10(17),10(17),10(18),5,5,5,5,5 = 55 (18) (gravitron)
push-ups - 15,15,10,10,5,5,5,5 = 70
sit-ups - 12,12,12,12,12,12,12,12 = 96
squats - 15,15,15,15,15,15,15,15 = 120
Total = 37 or 341

in 16 min.
Krumdog

Ohh ya 455 TOTAL :)

Long-time lurker... I've been working out all my life, have espoused a "Total fitness" approach for years, incorporating weightlifting,running, stretching and martial arts; I thought that I was in great shape. CrossFit, thank you for a lesson in humility.

Please keep it up.

Today's results:
chin ups-106 (low 11)
push ups-130 (low 8)
sit-ups-261 (low 27)
squats-84 (low 9)

Mike

M50/170

Pullups...dead hang.....44

Pushups....86

Situps.....ghd....88

Squats.....110

Total......328

Leigh Ann (33/f):
jumping pullups 98
knee pushups 80
situps unanchored 90
squats 127
total=395 (PR)

Doug (59/m):
jumping pullups 38
knee pushups 42
situps anchored 42
squats 76
total=198 (PR)

Thanks for working out with me today Dad!

Bob 188
It is or, not and.

Misha 185
I advice A, but feel free to try it out and compare the scores.

third day of 50% cycle. Trained with a friend / client named Henk. He made a great effort. It was his first time doing tabata.
we did 4 cycle tabata with the following exercises. His score first, My score second
Truck-tire flip-overs: 6-7-8-7 / 12-10-8-8
single/double unders: 32-30-34-30 / 5-5-11-13
8 kg / 16 kg dumbell squat-snatch: 8-9-9-9 / 7-9-8-9
ring row / pull-up: 6-5-4-3 / 6-6-4-3
push-up: 10-7-4-1 / 16-12-9-7
sit-up: 8-6-4-5 / 4x 10
squat: 12-12-12-13 / 18-18-18-20
only for me: handstand hold: 20-20-20-15 sec.
Until next time, have fun, Johan

f/25/105

pullups 18,4,3,3,3,3,4,3
pushups 10,7,7,3,4,3,4,3
situps 12,15,12,10,8,11,8,9
squats 16,15,16,15,14,14,12,16

total 285

I can't believe i got EIGHTEEN unbroken kipping pullups! this is a huge pr for me. Of course it all fell apart after that... My pushups totally SUCK i need to mix in a tabata pushup every week i think.

only 4 better than last time :(

M/38/222lbs

Pull ups's: 85
Push ups: 121
Sit ups: 94
Squats: 143

443 - PR by 44!

M/40/6'3"/210
Burgener wu x 1
Jumping pullups: 81
Pushups: 49
Situps: 89
Squats: 83
Total: 302

erin (in8girl)

you haven't taken more than 2 days off in 14 years? or since you were 14? either way, that is crazy. I can't believe your body is still agreeing to do the WOD every day, you need to give it a rest! I know its hard but just take a week off for the love of god, nothing will happen in a week but if you don't rest you are risking a serious injury that may have you out of action for a lot longer than a week! just some food for thought.

I know how hard it is to rest, I too hate time off but I realize now it is a necessary evil, listen to your body!

get well soon all those suffering from the dreaded cold/flu!

545 total

(121/130/123/171)

bwt-160
33 yom

m 32 / 181# / 6’2.5”
As Rx’d
Total 461
Tabata 47 (5,13,9,20)

pull-ups 49 (8,7,7,6,6,5,5,5)
push-ups 128 (22,16,18,18,13,13,13,15)
sit-ups 109 (16,18,17, 14,13,12,10,9) (feet anchored)
squats (21,22,24,22,22,20,23,21)

The pull ups, and to my surprise, the sit ups were my weakness. I knew the squats would be easiest for me and I still had juice left after them (I have a background in martial arts, though I haven’t competed in 11 years, and my legs have always been quick to recover if I can get even a 2-5 second break. Best 500m row time when I tried the Concept 2 in the light weight category below 75kg is 1:27.6, 4 years ago.) I loved the work out. I’ll try to break 500 this year. I should be able to get pull ups to sets of 8 in 6 months and push ups to roughly 22-18 per set for all eight. Sit ups needs some endurance but I’m sure I’ll get it to 18-15 reps for whole set in 6 month. Happy with the squats. I’ll try to get the total of the lowest reps for this work out to at least 56 (6,15,15,20) this year.

65, 53, 97, 120:( =335
Way off my best today.

551 total reps

that's the real score

miscounted them, my recorder made me do 9 rounds of pull ups and push ups, took first 8 highest scores, PB of 45 reps total

bwt-160
33 yom

pull ups 11-10-7-4-3-2-4-3 44 [last time 38]
push ups 21-13-8-7-6-5-5-6 71 [last time 62]
sit ups 7-6-5-4-6-4-5-4 41 [last time 61]
squat 19-19-16-15-15-14-15-16 129 [last time 124]

total 285 [last time 285] this time I did unanchored abmat hands behind head situps. I'm going to work on these situps during warmups.Next time think about pacing each set 6 pullups,9 pushups, 6 situps, 17 squats

#93

Although I can't speak to your theory regarding the distance runners you named because I have not seen footage of their various running styles, I can say that with respect to Michael Johnson, you theory regarding the hamstrings acting as the primary muscle involved in propelling him forward is completely incorrect.

Although the hamstring plays a role in proper sprint mechanics, it is not the primary muscle at work when the leg is cycling back during maximum velocity phase of sprinting. That honor goes to the glutes. Hence, the rather large derrieres found on sprinters, including Michael Johnson.

27m 6'1 203
pu-76
pu-81
su-96
sq-124
total 377 pr

Erin ( in8grl)

Stay home! if necessary get someone to chain you with just enough room to get to the frig and stove, (to make ur chicken soup) Ever hear of routine maintenance? you need it just like your car. Stay home. REST!

and best wishes for a speedy recovery

42yom / 149

as rx'd
Pullup goal 12/set - 12/12/12/12/10/8/7/10 - 83 / low - 7
Pushup goal 14/set - 14/14/14/14/14/12/9/9 - 100 / low - 9
Situp goal 16/set - 16/16/16/16/16/16/16/15 - 127 / low - 15
Squat goal 16/set - 16/16/16/16/16/16/16/16 - 128 / low - 16

Grand Total - 438 PR (26 rep improvement)
Low total - 47 PR (6 rep improvement)

Post - Tabata Treadmill run Grade (15) speed (7) Spent...

Looking for folks to workout with in Redding, CA. The boards are not yielding responses so I'll try here.

CFWU x3 (1/2 PU's & Dips)

WOD
PU's: 10-10-10-10-10-8-8-8
Push-Up's: 15-15-15-15-15-15-15-13
Sit-Up's: 15-15-15-15-15-11-15-11
Squats: 16-22-22-20-20-20-20-21
Total: 464

Slept in after staying up late last night. Still feel out of it. Sit-ups were military style. Fell short of my goal of maintaining a set # all the way through each rd. A lot of work to do..

Get some, Go again!

pullups : 8x7 (prev 7)
pushups : 8x7 (prev 7)
situps : 8x8 (prev 7)
squats : 8x14+5 (prev 13)

Total : 293 (prev 275) , Tabata total : 36 (prev 34)

34/M/ 170

Pull-ups 8x9: 72
Push-ups 8x14: 112
Sit-ups 8x14: 112
Squats 5x20,2x17, 1x19: 153
Total: 449, Tabata: 54

F/35/130

PU (Jumping): 10,9,8,7,7,8,9=67
PU: 13,10,10,6,7,6,10,6=68
SU: 11,10,10,10,9,10,10,10=80
SQ: 14,16,19,19,18,14,18,18=136

Total: 351

Followed by an hour of spinning. Legs are sore already!!

29/f/110

pull-ups: 14-7-5-5-5-5-5-8= 54
push-ups: 20-14-11-12-11-11-11-11=101
sit-ups: 19-16-15-15-14-14-13-15=121
squats: 21-21-16-16-16-18-16-21= 145

total: 421

pre: mod cfwux2 + burgie wux2
post: 5x5 OHS 65x5-70x5-70x5-75x5-80x5

took it easy today and didn't push as hard as i could have especially on pull-ups and push-ups. don't want to kill myself, still not at 100%.

Kate, wow thanks for sharing your story, i had no idea. thanks for always being so positive and an inspiration to all.

erin- good call on taking the day off. your symptoms sound exactly like mine. i slept for 2 whole days and feel much better today. try to get some rest and drink some tea. hope you are feeling better soon.

Wow this was a tough one
17/m/143 as rx'd

pullups - 84
pushups - 153
situps - 173
squats - 176
Total = 586

Colleen and Erin-
Thank you for the encouragement and motivation. It helps!
Now I'm working on getting N (my 15 year old daughter) back into it. She got swamped with homework at the first of the schoolyear and then it became a habit to NOT workout even though she loved it a lot. I have been telling her about Sailorcrew's daughter, hoping that would work and it has a bit. L (my 13 year old son) has two gym classes all this year, so he is having fun with that.

Anyway, thanks again, all, for the encouragement.

Kate

And Nadia-
Thanks, also for the encouragement!

Kate

I am with the other pull-ups strugglers. My kipping looks like half way between a dry heave and a knee to elbow...

as Rx'd:
PullUps: 9-6-5-6-5-4-3-2 = 39
PushUp: 12-12-13-12-10-11-11-10 = 91
SitUps: 13-15-13-13-13-13-12-11= 103
Squats: 15-13-13-13-12-12-13-16 = 107
total: 340

Kate, Great to see you back. Your positive attitude has been an inspiration to many of us. Good plan for restarting Crossfit as well. 3-2-1 Go get'em

pull ups: 73
push ups: 70
sit ups: 158
squats: 88

total: 389 / tabata total: 45

080105
Pull-up:10-10-10-10-9-7-7-6=69
Push-up:9-9-9-8-7-5-5-4=56
Sit-ups:12-10-10-10-10-10-9-9=80
Squats: 16-15-15-15-13-13-13-13=113
Total=318

071024
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

070821
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

Tabata Something Else

Pull-ups: 78
pushups: 87
situps: 87
squats: 93

could try pacing a bit better next time, but I still wasn't going the full 20 secs most rounds.

44/M/6'/185

PULL-UPS, DEAD HANGS-19,16,13,10,10,9,9,8=94
PUSH-UPS, FLOOR TO LOCKED-33,28,21,20,16,17,15,14
=164
SIT-UPS, NOT ANCHORED-21,21,20,17,19,15,14,16=143
SQUATS, TO DBALL-25,23,22,24,24,24,22,22=186

TOTAL: 587! SPEAL, I'M AT YOUR BACK DOOR MAN!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

23/M/215/6'1"

That one was brutal.

Pullups: 26 (LAME!)
Pushups: 70
Situps: 66
Squats: 88

Post: a dozen or so thrusters at 95 lbs, just to make sure my legs were total jello. :)

m/38/223#

1 mile warm up jog

57 PU (about 50% eccentrics)
40 pushups (finally able to do "regular" push ups after 6 weeks of crossfit)
87 sit-ups
139 squats

323 total

as Rx'd except for rounds 4-8 of pullups(gravitron):

PullUps: 9-6-5-5(40)-6(60)-7(80)-7(100)-8(120)=53
PushUps:20-18-12-10-7-8-5-7=87
SitUps(feet secured):13-13-11-10-9-8-9-8=81
Squats:15-15-15-15-14-13-13-15=115

TOTAL:336

1st ever Tabata

Pullups: 83 L: 5
Pushups: 120 L: 10
Situps : 194 L: 24
Squats : 157 L: 17

total: 224 score: 56

d - 29m/170

pull: 15,12,12,10,10,10,10,9=88
push: 16,16,14,11,8,9,7,7=88
situp (anchored): 12,12,12,12,11,10,10,10=89
squat: 20,17,17,16,16,16,16,17=135
total=400

j - 33f/125

pull: 11,8,5,5,4,5,4,6=58
push: 17,14,10,10,9,10,12,7=89
situp: 14,14,13,12,12,12,11,11=99
squat: 21,21,19,14,16,16,15,18=140
total=386

44/m/160#

As Rx'd

pullups: 10-10-10-10-9-6-6-5 = 66
pushups: 10-10-12-9-7-7-7-6 = 68
situps(anchored): 10-10-10-10-10-10-7-10 = 77
Squats: 14-14-14-14-10-13-11-12 = 102

Total: 313

Previous - Current
Pullups: 41-53
Pushups: 72-85
Situps: 64-83
Squats: 123-151
Total: 300-372

Good work DJ.

Upper body sore after last two days.

Pullups- 48
Pushups- 80
situps- 104
squats- 120

352

Did five minutes of jumping rope to warm up.

Tabata Something Else -- 230

This broke down as follows:

Jumping ring pullups -- 51
Pushups -- 32
Situps -- 61
Squats -- 86

Steve
Pullups 11 8 6 5 5 5 4 5 total 49
Pushup 15 13 9 8 7 6 7 8 total 73
Sit ups 11 10 10 11 10 11 11 12 total 86
Squats 19 21 20 18 17 17 16 19 total 147
Total 355

Debbie
Pullups 2 3 3 3 2 2 2 2 total 19
Pushups 12 13 10 6 7 7 8 8 total 72
Situps 10 9 10 11 11 10 11 10 total 82
squats 14 14 14 14 14 13 13 13 total 109
Total 282

Devon
Pullups 5 3 5 4 5 5 5 6 total 38
Pushups 11 12 11 10 9 9 10 10 total 82
situps 13 13 13 13 14 13 14 13 total 106
squats 14 15 16 16 15 16 16 18 total 126
Total 352

Pull: 45 (non-kip)
Push: 134
Sit: 107
Sq: 161
--------
Tot: 447

I did 1/2 of "tabata something else"

Pull-ups 12,7,7,7 = 33
Push-ups 15,9,7,7 = 38
Sit-ups 12,10,8,8 = 38
Squats 22,12,11,11= 56

Total= 165

43/M/73"/195

First workout since fighting off a stomach virus (and turning 43), sore tomorrow.

Pull Ups: 55
Push Ups: 63
Sit Ups: 103
Squats: 113
Total: 336

My Eva T calendar arrived today, woo hoo!

46 198

pullups 6,6,5,4,2,4,4,4, =36
pushups, 17,20,16,17,15,13,13,13 =114 (milt)
situps 19,15,15,15,15,13,14,14=120 anchored
squats 24,22,21,22,21,20,21,21= 172

total=442

Kelly Moore wow!!!!

great atmosphere to work out today at OPT.
I went head to head with Grant and it really made me rachet it up a bit more. I could have went for a few more reps in the push ups in the last 4 rds, so something to work on for the next TSE.
pull ups-19/14/10/9/9/8/8/8-85
push ups-19/15/11/9/9/9/9/10-91
sit ups-15/18/17/15/16/16/15/16-128 1st rd unachored, rest anchored
squats-22/22/21/21/20/20/20/21-167
total-471 PR old mark 432
Great work OPT Crew!

Mike: As rx'd 380 PR, by 23.

I was pathetic today! Allergies, a sore shoulder, and a ton of things on my mind led to a poor performance, one that I didn't even record mentally. I just went through it.

BTW, does anyone else do sit ups without feet anchored? I make sure to keep my feet firmly planted into the deck for every rep. It seems to work my abs rather than hip flexors. Besides, it makes AF sit ups a breeze!

26/M/167#

Pull-ups: 12/9/8/5/6/6/5/6 (left palm torn up from pull-ups the other day, super-glue patch tore off on 2nd rd)
Push-ups: 15/15/12/9/8/9/6/5
Sit-ups: 13/13/12/11/10/9/10/10 (anchored)
Squats: 20/19/19/20/19/17/19/19

Total: 376 (PR +50) Hoping to blow past 400 next time! Man I can sure use the rest day tomorrow, or should I go snowboarding in the 1-2 feet of fresh snow in the Rocky Mountains. We'll see...

Did anyone notice that Jodi deadlifted 280 yesterday?! That is unreal. I can't even imagine being able to pull that. I'm only up to 210 and she's even smaller than me! That's too cool.

ROBERT SOUTHERLAND: 19 deadhang pull-ups in 20 seconds? :O 33 push-ups in 20 seconds is crazy too. wow

It's fun just to read what you people do.

I didn't do the workout today. I went to South BK and helped out. Lots of fun.. but I think I'm suffering from sympathy fatigue. I haven't been sleeping very much. I can't fall asleep even though I'm so tired and when I finally do I can't stay asleep.
I'm starting to look and feel like a zombie and I know my performance is going to suffer. Tried tylenol PM and it just made me groggy the next day and didn't help me sleep. RRG

M/38/6'0/220

Anyone else cringe when you see Tabata SE? You know it's going to suck. You know it's going to hurt, but you man up and do it no matter what.

Pull-Ups=64
Push-Ups=74
Sit-Ups =149
Squats =118
Total =405

In the words of Lucy Lui from Kill Bill 1:
'You might not be able to fight like a samurai, but you can at least die like a samurai.'

It's time to roll - 3,2,1,GO!

32/m/210/6'5"

Pull ups: 10/8/7/5/5/4/4/3 - 46
Push ups: 15/12/12/10/9/9/7/7 - 81
Sit ups: 12/10/9/8/7/9/7/6 - 68
Squats: 18/15/12/13/12/12/12/12 - 106

Total - 301 (18 less than last time)

Not a good one for me, 18 less than last time. Wasn't feeling it going into gym, tried to get myself up, didn't work. Went as hard as I could, was just off today.

M/36/190

"Tabata Something Else"
Total: 353

I'll sleep well tonight.

340. Subbed 4 ct flutter kicks for sit ups.

That really was "Something Else!" Our first Tabata WOD. I had to get Thera to grab a trash can because I thought I was going to meet Pukie.

Nate -
Pull Ups: 10/10/10/7/7/7/6/7 - 64
Push Ups: 10/10/10/10/10/10/9/10 - 79
Sit Ups: 15/15/15/15/10/12/11/10 - 103
Squats: 15/15/15/15/15/13/15/14 - 117
Total: 363 Score: 39

Thera -
Jumping Pull Ups: 19/16/15/14/14/14/14/14 - 120
Knee Push Ups: 20/15/14/12/10/10/10/10 - 101
Crunches: 26/25/25/25/26/27/25/26 - 205
Squats: 18/18/19/19/17/17/18/19 - 145
Total: 571 Score: 66

ROBERT SOUTHERLAND- HOLY CRAP! GREAT JOB! WHAT AN AMAZING SCORE, KEEP UP THE GREAT WORK! :-)

wow, jodi deadlifted 280? seriously jodi will you share your secret? You aren't more then a buck 10 are ya? I would love to dead that much. You are a beast, great work!

Allison, have you been stressed? laying awake unable to sleep is awful. Hope you get some rest soon.

46 - 6' - 220#

Very minor warm-up

As Rx'd

Tabata scores:

Pull-ups - 7
Push-ups - 11
Sit-ups - 15
Squats - 15

Total reps: 432

Jake 56,100,84,127 total 367
Laura 72,64,54,92 total 282 jumping/Knee PUs
Tabata scores-J=41 L=27

5/45/132

pull ups: 8/5/4/3/5/3/4/4
(all dead hangs/overhand)
push ups: 13/13/11/9/9/9/7
all nose to ground
situps:13/16/15/15/15/14/15/16
no assistance
squats:19/18/17/17/17/15/17/17/19
yes, a SQUAT !

total:347
god knows I probably added wrong, no calculator handy...and too tired to re-check :)

not absolutely thrilled but heck it was the best I could do so I'm happy. This wod turns me into some sort of animal midway into it.
love it/love it/love it

KT, #108
I am also curious about a pregnancy-friendly crossfit. Although I am not currently pregnant, I am planning on getting there soon ;) and I definitely don't want to loose all I've gained through crossfit. Hopefully someone will respond with some good ideas. I don't get to post too often cause we don't have a computer at home and I try to spend my time at the gym working out instead of on the computer, but I'll definitely check back in to see if anyone replies.
Today's workout (had a fever last night so still feeling a little under the weather):
27/f/137
Pull: 7,7,7,7,6,5,5,4
Push:10,10,10,10,10,10,9,8
Sit:11,11,11,11,10,10,10,10,10
Squat:20,20,20,18,18,18,18,18,18
total: 359

M/28/185/6'
Pull ups: 59
Push ups: 102
Sit ups: 160
Squats: 118
Total: 439

This one is kind of a suckfest

First time doing this workout. Still feeling the hurt from 120 pullups/120 dips a couple of days ago.

Pull Ups: 44
Push ups: 84
Sit ups: 96
Squats: 146
Total: 370

5 min C2, cfwu, tgu practice.

Tabata something else: 364

Last time 425, but used roman chair for full rom situps this time, and that made a big difference on both situp numbers and, I beleive squat numbers. Really concentrated on squats all the way up opening hip too. Easy for me to short it an inch or two and it makes a ton of difference!

Pullups, 11, 10, 10, 10, 9, 8, 8, 9
Pushups, 15, 15, 15, 15, 12, 11, 10, 11
Situps(rc), 8, 8, 7, 7, 7, 7, 7, 7
Squat, 19, 18, 18, 17, 16, 16, 16, 17

#108 and #227,
There is a video under exercises and demos of annie doing 25 pull ups while she looks to be about 8 months pregrant. I don't know how to get a hold of her, but if anyone would know about crossfit during pregnancy it would be her

I concur with Rob C that the atmosphere of at OPT was awesome today. This was the first time I have done it with other people around to yell out time and write down my reps.
Board got erased before I could get me individual numbers but total reps was 375 up from previous best of 336. Pushed hard but certainly room for improvement. Very happy with result and effort today.
I would love to see how Robert S gets 33 push ups in 20 seconds

Yeah Allison, the tylenol is the worst...so groggy for hours the next day. Don't worry, it's probably just a phase, especially if you haven't been doing anything different in your daily routine. Has your eating changed at night? Your best bet IMO ofcouse, is not to rely on any type of aid. Before you know it you'll be sleeping well again....then crappy, then well and so on. I have found most people sleep very sporadically.

30/M/5'10"/182

First time doing "Tabata Something Else"
Total: 325

Had to drop to knees for last two sets of pushups.

m/35/81kgs

pullups 16,9,8,4,4,4,5,5
pushups 20,20,10,8,7,8,8,6
situps 11,12,12,11,10,10,9,9
rested 1 min cos I was about to chuck.
squats 10,15,12,11,11,11,13,13

looks easy on paper ;)

48yo/m/140
pull - 43
push - 117
crunch - 151
sq -v183

143/M/17

Wow. Same total as last time. Kinda crazy.
Pull-ups: 16,13,14,11,13,12,13,14
Push-ups: 20,18,10,11,8,10,8,10
Sit-ups: 17,13,14,11,13,12,13,14
Squats: 20,20,17,16,13,17,16,22
Total:427

22/184/230
Pu 104
Psh 252
Sup 392
Sqt 355
Total 1103 Tabata= 138

Go hard or go home.........

m/26/5'10"/165

First and foremost, hooyah EOD

2mi warm up run

Tabata Something Else
Pullups - 12,10,10,9,8,8,7,(7) - 71
Pushups - 18,16,15,12,11,11,9,(9) - 101
Situps - 13,13,13,13,13,13,13,(13) - 104
Squats - 20,20,20,20,20,20,(20),21 - 161

Total - 437
Tabata total - 49

Still struggling to force myself to do good, full ROM reps in those hardest sets, when they count most

w/m 34 74" 293
w/f 34 64" 167

subbed assisted pullups and knee pushups. Triceps and shoulders still tight from 120/120 workout yesterday.

I guess a fat bar opposed to a normal one makes a big diference w/ pullups? I had no idea. My husband put up 2 bars for me and I normally always use the bar of normal circumfrence but today I used the fat one for the tabata. Big difference in reps for me. Or maybe it was just a weak pull up day for me. Is it true fat bars are harder?

didnt count the total but my worst scores for each exercise were Pull ups:4
Push ups:18
Sit ups :10
Squats :24

didnt count the total but my worst scores for each exercise were Pull ups:4
Push ups:18
Sit ups :10
Squats :24

Pu-77
psh-90
sit-65
sqt-100
Total=332

5k sub
3 rounds
1/2 mile on treadmill 8 mph
100 double unders
18:40

If you are working out by yourself how do you keep track of time while concentrating on your task?

ALLISON AND NADIA,

THANKS.... I FELT REAL STRONG AND FULL OF ENERGY TODAY. I'M NOT SURE WHY. THE ONLY THING THAT HAS BEEN DIFFERENT IS I GOT GOOD SLEEP OVER MY DOWN TIME THE LAST 4 DAYS.

NADIA. TAKE IT SLOW.

ROBERT S.
TUCSON, AZ.

Theresa~

I always do the situps unanchored, even though it's not specified that way. I used to think that if they're anchored, that's taking the easy way out ..until I saw Kelly Moore's #'s ! She clearly doesn't need to 'take the easy way out'. Unanchored really slows your # 's way down and i agree w/ you that it targets abs more then hip flexors

Today we did Painstorm XXXIII at Brand X

'Total Death'

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 X body weight
Back Squat: 1.25 X body weight
Shoulder Press: .75 X body weight

Set up three bars and storm through for time.

New to this.

43/m/5-10/160#
PU 8-6-4-5-6-5-6-2 42
Push Ups 18-13-8-9-8-7-7-7 77
SU 12-13-11-11-11-10-9-10 87
Squats 18-19-18-17-18-18-17-15 140

M/31/6'1/192lbs

warm up 1000 meter row, over head squats, push press (bar)

pull ups = 15,12,12,10,8,7,8,7
pushups = 19,16,15,16,12,11,9,6
situps = 12,12,11,10,10,9,8,9
squats = 21,18,18,16,16,14,15,16

total = 391

love this WOD

Nice work ROBERT SOUTHERLAND and Speal and anyone else that crushed this WOD

I like to call this one Tabata F Yourself, although its not as bad as Tabata FGB

Pullups: 15, 11, 10, 10, 10, 9, 8, 6 (79)
Pushups: 29, 21, 14, 14, 12, 13, 9, 11 (123)
Situps (anchored): 15, 15, 10, 12, 11, 10, 11, 12 (96)
Squats: 23, , 19, 20, 19, 17, 17, 17, 21 (153)
Total: 451 (PR, I think)

Because this one is a total number WOD, I did all out every work period. No crazy Tabata strategery.
Cheers

M/26/225.5

pullups - 65 (had to do jumping, really sore from 120 pullups)
pu - 59
su - 125
sqts - 99

total-348

31/m/200

Started with Pushups first due to 3-man rotation.

Pullups: 66 (kipping until 26, then jumping)
Pushups: 104
Situps: 110
Squats: 155

Total = 435

Pullups - 25, had to add assistance in 30 lb increments every time I could do 2 or less. Finished with 150 lbs of assistance.
Pushups - 40
Situps - 44
Squats - 91

Total = 200

WOW!
Some monster numbers out today - strong work folks!

Pullups - 59 (swinging bar - stole a lot of energy out of the kip, had to jump up to reach it)
Push Ups - 84 (low to locked - pecs & arms still dead from the 120/120)
Sit Ups - 79 (anchored, hands behind head)
Squats - 158 (below parallel to full ext'n - only thing that saved my crapy score)

Total = 390
(+40 over 23-Aug-07)

C

27/m/167

pull-ups: 7,7,6,6,6,6,6,6
push-ups: 8,8,7,8,7,6,6,5
sit-ups: 11,11,11,10,10,10,10,10
squats: 15,13,13,12,12,12,12,13

total: 290

Delaney- Strong work bro! An ice cold shower should help w/that soreness. Glad to have you back.

Jpu with Negatives 40
Modifed Push-up 44 . last 4 sets my 35 pound-3yo decides to sit on my back
Sit-ups 87 abmat unanchored
Squats 99

270 yuck can only get better

M/33/173

PU: 58
PushU: 102
SU: 130
SQ: 126
Total: 416

I need a new stop watch that allows :20/:10 second alarm splits.

27/m/190

Pull-up 40
Push-up 75
Sit-up 105
Squat 124

Total 344

F/37/150

PU:51 - used PU assist machine with 50lbs assist
PushU:75
SU:112
SQ:140
Total:378

Rockin' out!

M 25/6'2"/210

Pullup: 7,5,5,5,5,4,5,5 = 41
Pushup: 15,12,8,6,7,6,5,6 = 65
Situp: 14,13,11,9,9,10,10,9 = 85
Squat: 15,17,17,15,15,16,16,16 = 127

Total: 37 or 318

46 / 171

used a 20# vest to get a 'constantly varied' workout

48-75-94-103 total 320, 49 off my best w/o the vest.

Warmed up with Deadlifts...135x5, 225x5, 315*3, 375x2, 225x15

Power Cleans from yesterday
135, 155, 175, 185, 195x3, 205x1, 215x1

Tabata Something Else
395 TBear
400 Popeye
315 B to the K

Good Day....Patty bought new competition Pendlay Bars and a tonne of new bumpers. Crossfit Vancouver got a late Christmas present from Patty-oh..aka "The Wildebeest"

No pull-up bar at my hotel, so I subbed Supermans.

Supermans: 23/23/21/20/20/19/19/19 total 161
Push-ups: 21/15/10/7/7/7/7/7 total 81
Sit-ups (Army style, unanchored): 14/14/12/11/11/11/11/11 total 95
Squat: 20/19/18/16/16/15/16 total 127
Grand total: 464

That was fun!

Me: 41yo/M/5'10"/190.7lbs

Warm Up: Stretching only

WOD: Total 405 :>)

Pull-ups: 63
Push-ups: 111
Sit Ups: 103
Squats: 128

I enjoyed this one. Actually, I enjoy them all. Kudos for anyone over 500 wow!!

Have Fun, Train Hard,

Billy

31/M/190
WOD as rx'd
Pull-ups: 10 10 10 10 8 8 7 7 = 70
Push-ups: 18 16 16 16 16 13 11 10 = 116
Sit-ups: 15 15 15 14 14 13 14 13 = 113
Squats: 24 23 24 23 23 23 22 23 = 185
Total: 484
follwed with 5000m row on C2

Pull ups 89
push ups 146
sit ups 117
squats 178

530

Jeff in VA 48 70" 195:
Stretch

BL BB: 100 (goal was 100); BL Alt Foot: 48 (goal was 50)

TSE

Pull-ups: 10/10/8/8/8/7/7/6 = 64 - final 36 were jumping (Last time 73 all were jumping)

Pushups: 15/15/12/9/8/7/6/6 = 78 (Last time 64)

Sit-ups: 14/14/12/10/10/10/10/10 = 90 (Last time 86)

Squats: 15/15/15/14/14/13/12/12 = 110 (Last time 105)

Total: 342 (Last time 328)

John in NY 48 68" 160:
Stretch

BL BB: target 140: 25, 35, 55, 75, 60…AFU today

CFWU x 1 x 15 reps (5 pull up, 10 pushup)

TSE

Pullups:15 10 10 10 7 7 6 6 = 71 (LAST 75) too fast out of the gate…need to pace sets of 10 next time

Pushup: 15 12 11 13 8 7 7 6 = 79(LAST 79)

Situps: 13 13 12 12 11 11 11 10 = 93 (LAST 83)

Squats: 20 17 15 12 12 11 12 13 = 112 (LAST 99)

Total: 355 (LAST 336)…still an improvement

30/m/188

Pull - 10, 10, 10, 10, 10, 10, 10, 10 = 80
Push - 15, 15, 15, 13, 10, 10, 8, 9 = 95
Sit - 12, 12, 12, 12, 11, 10, 11, 11 = 91
Squat - 15, 15, 12, 14, 13, 13, 13, 13 = 108

Total - 374

This was not my best effort. Next time I'll bring my "A" game and a little more heart.

M45/145

10 min on bike
1 round of CFWU

Pull ups 10,10,10,7,6,5,5,6 = 59
Push ups 22,15,19,12,14,12,10,12 = 116
Situps 13,13,13,13,13,13,12,12 = 102
Squats 16,16,16,16,16,16,16,17 = 129
Total = 406

A little erratic on the pushups while trying to see the clock.
Speal awesome as always and with a vest too.
Shouting Bob that's fantastic!

M/22/215

As Rxd

361 pull ups killed me

pullups: 10,8,7,7,6,6,6,5 = 55
pushups: 16,8,8,7,4,4,4,3 = 54
situps: 6,7,6,6,4,5,4,4 = 42
squats: 10,10,8,8,6,8,8,9 = 67
total = 218

The Ozzy mp3 for my iPod was huge:
http://www.mediafire.com/?1g4fdid2grf

I was proud of my performance until I started reading some of the other posts.

EW: Pull up- 12/10/8/6/6/6/5/4
Push up- 20/15/12/8/9/8/7/8
Sit Ups- 11/11/9/10/10/9/9/8
Squats- 17/16/16/16/16/16/16/16
Total Score 350

PW: Pull up- 8/8/7/3/4/5/4/3
Push ups- 8/10/8/8/7/6/7/10
Sit ups- 14/10/10/10/10/9/8/9
Squats- 18/16/16/17/15/16/17/19
Total Score 320
First time Crossfit workout for Paul and first time Tabata workout for me. Paul is almost 17 and weights 110lbs.

43 yo. f. 5'8" 188#
Been lurking for awhile. For an inexpensive interval timer check out www.gymboss.com

Today's workout:

pull ups (jumping) 26/23/16/11/15/17/17/21 = 146
push ups (from knees) 20/16/10/9/9/6/8 = 92
sit up (ab mat) 8/10/9/9/8/9/8/8 =69
squat 13/12/12/11/11/11/10/12 = 92

total = 399
tabata = 35

Male 19 yrs 165 lbs

Total: 219

went skiing today. i'll do this tomorrow.

Assisted Pullups: 59
Modified Pushups: 73
Situps: 78
Squats: 68

I'm just getting started. Was any one else this pathetic when they started?? When reading over all of the comments, I find myself feeling like such a dork trying to attempt CF. I've never done anything like this.....

26/f/150

35/f/133

Pullups 6/6/5/4/3/3/3/3/ total 32
Pushups 10/10/10/10/11/11/12/13 total 87
Situps (anchored)14/15/15/15/14/15/15/15 tot 128
Squats 19/20/20/20/20/20/20/21 total 160
Total 307

Made up clean work out from yesterday after 20 min incline hike on treadmill
85/95/105/110/115 (failed on last rep @115)

51yo/M/190/5'9"

Robbs, Mares and Robbs! Where are you? Are you gonna start posting soon?

kipping pullups
sit ups with ab mat, feet semi secured

pullups: 10/7/7/7/7/7/6/7 = 58
pushups: 20/20/20/20/15/15/10/20 = 120
situps : 13/12/16/14/15/15/14/14 = 113
squats : 20/20/20/20/20/20/20/21 = 161

452 TL

"Time will either promote you or expose you."

Cara 33/F/115
Pull up 64 {5}(jumping)
Sit up 130 {9}Ghetto GHD Thanks J Rock
(Railroad ties)
Push ups 67 {0} (knees down)
Squat 129 {13}
Total:390
Tabata total:{27}
Allie
Pull up 58 {6}(finished with jumpers)
Sit up GGHD 99 {10}
Push up 64 {4}
Squat 126 {12}
Total 347
Tabata total {32}

I got whupped
and a self contained visit from pukie.

M/17/5'10"/180

Did BrandX scaled (only 16 rounds), pullups were at 20 lbs. assited.
10 9 9 7 35
15 10 10 6 41
10 10 9 9 43
15 13 12 13 53
Total: 172

Man, this was brutal for me, even only doing half. I didn;t quite meet pukie, but only because I held back a little because I don't think my globo gym would have appreciated him all over their floor.

Just shows how far I've yet to go.

ooops,,, correction~ total was 407, not 307

66 pull ups
109 push ups
88 sit ups (non assisted)
144 squats
----
407 total

Today was the first time we did double in a day Crossfit workouts. Our oldest son was at our house last night when we got home so we just cracked a beer and skipped the cleans. Did the cleans and Tabata Something Else today. Posted the Power Clean results on yesterdays comment page.

57/M/188 Pulls- 61, Pushes- 105, Sits- 130, Squats- 160 Total=456

47/F/125 Pulls-47, Pushes-84, Sits-120, Squats-157, Total=408

New to this, and didn't write down each interval total..

Pull-ups: avg 8 per interval, with gravitron
Push-ups: avg 5 (I kept collapsing due to soreness from 120 pullups/dips...perhaps knee push-ups would've been a better idea)
Sit-ups (anchored): avg 11
Squats: avg 13

plus a 2 mile run on the treadmill

total: 425

post: worked on muscle-ups & double-unders

28m/ 145

Pull- 47 (6,6,6,6,7,7,5,4)
Push- 56 (7,7,7,7,7,7,8,6)
Sit- 64 (8s)
Squat- 106 (13s, 15 last)

My warmup was chasing people through the mountains of San Diego for about 6 hours then driving home for an hour....

Tabata Something Else

Total - 293

#332 Amanda
Read all the comments! They are motivating and inspiring! Crossfit is a great community, an amazing bunch of positve minded people. But DO NOT feel like a dork trying to do crossfit; rather you should be confident, proud of yourself for getting it done! Recognize that everyone had a starting point too. You just kicked butt! Good Job, keep training hard and you too will continue to improve!

#228 Laura
Awesome job on the PR! 18 kipping pull-ups without fail, nice work!

M/56/204/70"

pu 73
pu 142
su 123
sq 203

541

pull ups: 10 10 10 8 8 7 6 6 65
push ups: 17 17 15 15 12 9 9 9 103
sit ups: 16 16 15 15 11 11 11 12 107
squats: 20 20 20 20 20 19 19 18 156

total: 431 (pr)

post: 5x5 overhead squats 95 115 135 125 125

pullups: 10/7/7/7/7/7/6/7 = 58
pushups: 20/20/20/20/15/15/10/10 = 120
situps : 13/12/16/14/15/15/14/14 = 113
squats : 20/20/20/20/20/20/20/21 = 161

messed up the last one

m/49/6'/185
PU 38 (4)
PU 56 (5)
SU 74 (8) (anchored)
SQ 85 (10)

f/47/5'7"/137

PU 51 (6) (jumping)
PU 80 (10) (knees)
SU 103 (10) (crunches)
SQ 105 (13)

1st time tabitha for DJ
1st time CrossFit for IF

25/M/180 Mississippi CrossFit

Pull ups - 77
Push ups - 83
Sit ups - 92
Squats - 135

total - 387

Scott
PU 10 10 10 10 10 7 7 7 (71, +14)
PU 10 10 10 10 10 10 10 8 (78, +0)
SU 10 12 10 10 10 10 8 9 (79, -5)
SQ 20 20 20 19 17 16 17 17 (146, +5)
Total 374, +14(new PR)
Cindy, 4 rounds each at 175
PU 10 10 10 10 (40, +9)
Dips 13 11 8 7 (39, +2)
SU 10 10 10 9 (39, +1)
Sq 13 14 12 12 (51, +6)
Total 169, +18 (new PR)
Used my partitioning scheme of 10 per round on pulls, pushes and situps, and it worked.

m/55/168/5'9

Pull Ups 30
Push Ups 92
sit Ups 106
Squats 128

total 356

No warm-up, just jumped into it.
pullups 12, 8, 8, 6, 5, 5, 6, 6 =56
pushups 15, 14, 10, 10, 10, 10, 10, 8 =88
situps 12, 12, 12, 12, 14, 10 =72
squats 13 x 4, 14, 15 x 3 =111
total =327
missed a couple of rnds. of situps running up stairs, and legs sore from heavy legs 2 days ago.

Amanda -
Don't give up - I've been doing this for a few months and though I feel like a dork often enough. Most the time I'm proud --- give yourself time and DON'T GIVE UP!!!! :)

pullups: 64
pushups: 116
situps: 133
squats: 160
total: 473

36M/5'10"/164.5#

Strict pull-ups: 6-6-6-5-5-4-5-4 = 41
Push-ups: 16-16-16-16-16-16-13-10 = 119
Sit-ups: 13-13-13-13-13-13-13-13 = 104
Squats: 20-20-20-20-20-20-20-25 = 165

Total points: 429. Tabata total: 47.

40 more total points (2 more pull-ups; 11 more push-ups; 9 more sit-ups; 18 more squats).

hub

Pull - 53
Push - 98
Sit - 95
Squat - 175
Total -- 421

Sam

Pull - 60
Push - 98
Sit - 105
Squat - 169
Total -- 432

41 yom 203#
pullups 58
push ups 102
sit ups 55
squats 145
first time with this one, quick and fun

I just ran my wife through this and she's lying in the floor talking with pukie!! She's so HOT!!

Me: 33/M/5'9/163

Kipping Pulls: 67 (L4)
Full ROM Push: 103 (L11)
Anchored Military Situps: 100 (L10)
Squats: 96 (L9) about interval 3 I started to taste the salmon I had for lunch.
Total: 366

Her: 27/F/5'7/135

Hopping Pulls: 120 (L13)
Pushups: 61 (L4) the last 6 intervals were knee bound
Anchored Military Situps: 89 (L9)
Squats: 136!!!! (L15)
Total:406

GOOD TIMES!!

77,112,88,132= 409 Tabata score=46

20X Tris@ 115lbs
20X Bicept Curls 115lbs
50X V-Ups (Crunch/Leg lift)
10X Flies 30lb DB each arm
10X 22"Box Jump w/ 60lbs
Neck Flexion to Failure
15X Tris@ 135lbs
15X Bicept Curls 135lbs
50X V-Ups (Crunch/Leg lift)
10X Flies 30lb DB each arm
10X 22"Box Jump w/ 60lbs
Neck Flexion to Failure
10X Tris@ 145lbs
10X Bicept Curls 145lbs
50X V-Ups (Crunch/Leg lift)
10X Flies 30lb DB each arm
10X 22"Box Jump w/ 60lbs
Neck Flexion to Failure
5X Tris@ 155lbs
5X Bicept Curls 155lbs
50X V-Ups (Crunch/Leg lift)
10X Flies 30lb DB each arm
10X 22"Box Jump w/ 60lbs
Neck Flexion to Failure
5X Tris@ 155lbs
5X Bicept Curls 155lbs
50X V-Ups (Crunch/Leg lift)
10X Flies 30lb DB each arm
10X 22"Box Jump w/ 60lbs
Neck Flexion to Failure
5X Tris@ 155lbs
5X Bicept Curls 155lbs
50X V-Ups (Crunch/Leg lift)
10X Flies 30lb DB each arm
10X 22"Box Jump w/ 60lbs
Neck Flexion to Failure
15X Tris@ 135lbs
15X Bicept Curls 135lbs
50X V-Ups (Crunch/Leg lift)
10X Flies 30lb DB each arm
10X 22"Box Jump w/ 60lbs
20X Tris@ 115lbs
20X Bicept Curls 115lbs
50X V-Ups (Crunch/Leg lift)
10X Flies 30lb DB each arm
10X 22"Box Jump w/ 60lbs

Tabata –

Pull-ups 15/14/8/8/8/6/6/6 71
Push-ups 17/24/20/16/11/13/11/13 125
Sit-ups 13/13/13/14/12/12/13/13 103
Squats 20/20/20/21/21/20/20/22 164

Total= 463
Tabata Total = 49

Age 52/BW 250#
kirez #50 - I feel your loss, you are a TRUE friend, Semper Fi. Andy Olmsted, Fair winds and following seas, you will not be forgotten.
Tabata Total: 339
Pullups (jumped): 6/7/6/6/6/6/6/6
Pushups 17/15/14/15/15/15/13/15
Situps 9/9/9/8/9/8/8/9
Squats 12/12/13/13/13/13/13/13

#205 Nick - Thanks I found JRE 6 Update 3 not 2 but im going to try it anyways. I'll let you know if it works or not

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230

wod as rx'd
pull ups: 12 8 10 8 7 7 8 7 = 67
push ups: 10 14 10 10 10 10 7 8= 79
ab-mat: 12 11 10 8 8 9 10 10 = 78
squats: 15 20 17 16 17 15 15 16 = 128
total: 352

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Pull-ups---55
Push-ups---56
Sit-ups---109
Squats---125

Attempted perfect form on push-ups, so I felt a bit weak.

Great Workout!

27/F/5'5"/132

Pull-ups: 51 (with 50 lbs on gravitron)
Push-ups: 57 (switched to knee push-ups in round 5)
Sit-ups: 101 (arms crossed over chest feet anchored)
Squats: 95

Total: 304

"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.

Subbed back extensions for squats because of strained hip tendons.

First time with my Timex Ironman, so I actually had a valid way of doing this and could keep an accurate count. One thing revealed is that situps in this form are slow.

Pullups: 68
Pushups: 49
Situps: 60 (done on bench to simulate GHD)
BEs: 80

38/m 6'4" 215
413 total reps for first time with this wod.
keep them coming.

28/m/200#

pullups-58
pushups-99
situps-110
squats-152

total=419(PR)

35/M/5'10"/195 (fatter than ever, let's see how this number changes)

Pull-ups:7,6,5,4,3,3,3,3 T=34 L=3
Push-ups:18,11,5,3,3,3,3,3 T=49 L=3
Sit-ups:13,12,10,9,5,4,4,4 T=61 L=4 (feet anchored)
Squats:16,16,14,6,6,6,6,6 T=88 L=6
Total 232 (7pm, last meal 3pm, maybe that's why I didn't puke, though I had the feeling ..)

First CF workout ever. Can anyone please attempt to explain why all exercises show the pattern
- 3 sets with decent reps (by my humble standards)
- next 5 sets dive down to about half the former #?
Please enlighten me.

35/f/155

174

pullups - 3 - gravitron 125#
pushups - 4 - knee
situps - 7 - butterfly
squats - 8

Total was 438. Pullups were jumping pullups. Pushups were done on my knees. Situps were anchored.

27/m/210

pull ups - 45
push ups - 138
sit ups - 128
squats - 120
total - 432

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

14-10-12-10-11-9-10-10=86
14-15-12-10-10-11-10-9=91
10-10-8-9-9-9-9-10=74
15-18-18-16-19-16-18-22=142
Total=393
performed abmat su's without anchoring my feet for the first time...what a difference!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/31/5'9"/220

as rx'd
assisted pull ups w/ rubber band

264 total

pullups - 15/8/7/6/7/6/6/6 = 61
pushups - 21/12/10/7/8/6/8/7 = 79
situps - 11/11/11/10/9/10/9/10 = 81
squats - 19/19/15/16/15/15/15/18 = 132

total = 353

previous = 351
previous = 347
previous = 366

Don't remember the exact splits, but a buddy of mine was keeping track.

24/M/175

403 total

37m/185
WOD
PULL-UP 13,10,10,5,10*,12*,12*,12* - 84 *=jumpers
PUSH-UP 18,20,16,16,10,12,6,11 - 109
SIT-UP** 22,22,24,22,23,23,23,24 - 183
SQUAT 18,18,18,18,18,18,18,20 - 146
**Did crunches, not real situps. Made for artificially inflated score.
total: 522 (up from a 480 in august!)

40/M/6'2"/195

Pull-ups 8-9-7-6-6-6-5-5
Push-ups 12-12-10-8-8-7-6-6
Sit-ups 12-12-11-11-11-11-10-10
Squats 15-12-10-10-10-12-11-12

Totals 52+69+88+92=301 (PR)

37m/185
WOD
PULL-UP 13,10,10,5,10j,12j,12j,12j - 84 j=jumpers
PUSH-UP 18,20,16,16,10,12,6,11 - 109
CRUNCHES 22,22,24,22,23,23,23,24 - 183
SQUAT 18,18,18,18,18,18,18,20 - 146

total: 522 (up from a 480 in august)

M45/250#

Pullup 8,8,8,7(rip),4,5,5,5
Pushup 10,10,8,5,5,5,4,3
Situp 8,12,10,9,9,7,7,6
Squat 12,12,12,13,13,13,13,12

Total 268

A little improvement on all movements but pushups, which were impacted by the attempted 120 ring dips in Thursdays WOD (made 90).

Total: 382

"Tabata Something Else"

Pull-ups 17-11-9-7-8-6-6-6=70
Push-ups 24-17-13-12-8-8-7-7=96
Sit-ups (anchored) 14-14-14-14-13-13-13-13=108
Squats 20-20-20-20-20-18-20-21=159

Total Points=433
-----------------------------------------------------------
Compare to 071024

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=160

Total Points=457

Late WO today, but done none-the-less! Finished at 9:36pm (local time), I think I will be up for a while now! Hmphhhh!

Total =269

Pull Ups (ass't w/ green band) 13, 10, 8, 7, 6, 6, 6, 7 =63
Push Ups (on knees) 11, 9, 9, 8, 5, 7, 5, 6 =60
Sit Ups (unanchored) 8, 7, 7, 6, 6, 6, 7, 6 =53
Squats 14, 13, 11, 10, 10, 11, 12, 12 =93

328 What is the tabata total?

F 48 64" 167

"Tabata Something Else"

Pull-ups SUB Gravitron Assist Pull-ups 9-10-8-9-9-8-8-8=69
Push-ups SUB Gravitron Assist Dips 11-12-12-11-10-10-11-9=86
Sit-ups (anchored) 12-12-9-5-5-8-5-6=62
Squats 10-13-14-12-13-11-11-15=99

Total Points=316

M/28/190/6'0"

Sets 1 2 3 4 5 6 7 8 Totals
------- -- -- -- -- -- -- -- -- ------
Pull-up: 8 7 6 6 9 9 9 11 - 65
Push-up: 11 10 7 6 6 6 4 6 - 56
Sit-ups: 14 16 13 14 12 12 11 10 - 102
Squats : 15 12 12 12 12 11 11 11 - 96

(This is embarrassing) Pullups, sets 5 thru 8, I had to do jumping pull-ups. Pushups, sets 5 thru 8 ,I dropped to my knees.

F 13 67 137

Pull-ups SUB Gravitron Assist Pull-ups 11-10-10-10-10-10-11-10=82
Push-ups SUB Gravitron Assist Dips 10-10-9-9-10-11-11-10=80
Sit-ups (anchored) 12-12-10-10-11-10-11-11=87
Squats 10-14-16-19-13-13-15-19=119

Total Points=368

M/44/154

Pull-ups- 8-8-8-8-8-8-6-5=59
Push ups- 12-12-12-12-12-12-12-12=96
Back Ext sit ups- 9-9-9-9-9-9-9-9=72
Squats- 15-15-15-15-15-15-20-20=130

Total= 357

47/m/6'1"/215
Pull-ups 67
Push-ups 73
Sit-ups* 47
Squats 93

* modified glute ham sit-ups: Wife on feet, off the back of a stack of folding mats.

Today is my first day of week 4 of CF!

Did this at home - I need the Gravitron for assisted pullups - so I looked around my house like someone had suggested to find something that would kind of work....I sat on my treadmill backwords and put my legs out in front of me and did a very modified pullup action hanging from the handles of the treadmill - it was something better than nothing:P

CFWU (with treadmill hangs & tricep dips off a table)

Pullups - 74 (modified)
Pushups - 62 (modified - used an exercise ball)
Situps - 68
Squats - 73
TOTAL: 277

Timing myself and doing a Tabata for the 1st time was tricky - leaves lots of room for improvement next time!!

First time posting times/reps (and first time doing this WOD! loved it!), but I'm always combing the comments for females to gauge myself by, so I figured I should contribute.

F | 27 | 5'6" | 140lbs

Pullups (mostly jumping from cinderblock) - 51
Pushups (about 2/3 on knees) - 75
Situps (anchored) - 121
Squats - 85

Total: 321

Once I can average more than 5 pullups a round, I think I'll break 400

M/35/154.5

At home used rings for pullups, 341 total reps

Pulls 57 low in round was 6
Push 73 low in round was 6
Situps 88 low in round was 10
Squats 123 low in round was 12

M/33/6'4"/225

Pull-ups = 24
Push-ups = 52
Sit-ups = 69
Squats = 104

Total = 249

27.m.169.5'8
CFWUx3
"Tabita something else"
Squat - 135# - 14,15,15,13,13,14,(12),12 - 109
Sit - mixed - (13),20,20,16,14,19,18,17 - 137
Push - 31,29,28,(20),25,21,22,25 - 201
Pull - 12,10,(7),8,7,10,7,10 -71
Total - 518
Tabita total - 52

29/M/165

This is ridiculous, but I had no way to time myself for Tabata intervals. So I sub'ed "Josh" for the WOD.

29:52

25/f/5'2/130#

breakfast: run 60 mins = 8 miles

cfwux3 while still waitin for sheroes

Cara 26/5'6/130ish
just came from playin bball, cfwu
WOD:
pull-ups (grav. asst 80#): 8-7-7-6-5-4-4-2 = 43
push-ups 10-9-7-4-5-5-5-4 = 49
sit-ups 13-11-12-12-12-12-12-12 = 96
squats 12-11-10-10-10-10-11-13 = 87
total = 275
o she wuz hatin life all thru the pull-ups n push-ups. prob'ly hatin me too, haha. but afterwards she wuz stoked. post: double-under practice. 9 in a row today! small steps.

then the other shero came n we tackled this tabata bizness simultaneously

JennieLee 26/5'9/160ish
pull-ups 7-6-5-5-5-5-4-5 = 42
push-ups 15-12-9-9-8-7-7-7 = 74
sit-ups/n-ups 15-15-14-10-13-15-14-15 = 111
squats 19-18-17-17-16-17-17-17 = 138
total = 365

me
pull-ups 18-14-10-9-8-7-7-6-6 = 85
push-ups 20-16-13-13-12-12-12-12 = 110
n-ups 21-17-18-15-14-15-14-15 = 129
squats 25-24-23-23-23-23-23-23 = 187
total = 511
our pull-up bar wuz kinda greasy n hard to hold onto; we know we can get more numbers if we use a grippy bar. rock on CrossFitters!

no timer today so I did this:

50 pullups
100 pushups
100 situps
100 squats
for time

23:25

did this a couple of days ago in place of CF Total. Got a score of 440. Couldn't believe it when it came TSE came up !

Hey ho. Sucked it up and nearly met Mr Pukie!

Scores -
Pullups 7,6,6,5,5,5,5,5 (44)
Pushups 16, 16, 15, 15, 15, 15, 15 ,15(122)
Situps 15,15,15, 15, 15, 15 ,15, 18 (123)
Squat 8x 20 (160)

Total 449.

Gotta say I'm not too keen on doing this again any time soon!

Nicole:
pullups 13,10,8,8,8,8,8,8 (71)
pushups (knees) 12,12,10,10,8,8,7,7 (74)
situops 11,11,11,11,11,11,11,11 (88)
squats 20,20,20,20,20,20,20,22 (162)

total 395

Wow, I think this is the first tabata something else that I have done...Woke up feeling like I got run over by a freight train...

Pushups: 22,21,17,13,11,10,13,9
Pulldowns: 15,12,10,8,5,8,7,7
situps: 16,15,16,13,11,11,10,13
Squats: 15,16,17,17,17,18,18,19

Wow this one hurt... a lot.

472

Total = 388

Pull up: 13,8,9,6,6,5,5,5,= 57
Push up: 18,15,10,8,9,6,5,6= 77
Sit up: 15,14,15,14,13,13,12,11= 107
Squats: 19,21,20,18,18,17,17,17= 147

Hello from Baghdad. Though I first started doing crossfit WOD's, probably 4 years ago when I saw BJ Penn give a crossfit shout out after a victory in UFC, but I never did it constistantly. So I have 13 months in the sandbox with nothing else to do :) This is my first ever posting of the WOD.

jumping pullups
15,7,10,8,9,8,8,9 Total 74
push ups
19,14,10,7,6,5,4,5 Total 70
sit ups
9,15,13,12,11,10,11,10 Total 91
squats
13,18,12,11,10,10,9,12 Total 95

Jeremy

pullups 12,12,12,12,12,12,12,12 (96)
pushups 12,12,12,12,12,12,12,12 (96)
situps 13,13,13,13,13,13,13,13 (104)
squats 20,20,20,20,20,20,21,22 (163)

total 459

Scale to 1/2:

Pullups: 7,6,6,4
Pushups: 12,8,5,5
Situps: 9,9,8,7
Squat: 13,14,12,10
Total: 135

Definintely miscounted my sets...did 10 sets instead of 8 sets of everything...no wonder I'm in a lot of pain today!!!

Pullups: 7,4,4,4,3,3,3,3: 31
Pushups: 9,7,5,6,6,6,6,6: 51
Situps: 9,8,9,9,8,8,8,8: 67
Squats: 14,13,13,13,13,13,13,13: 105
Total: 254

Pullups were strict, no-kip pullups. Pushups were strict, rigid-back, parallel to floor pushups.

Long time lurker here..told myself that I'd do my first CF workout on Saturday and popped my cherry with Tabata Something Else. OMG!! I almost died, but I'm lovin' it.

33/m/6'2"/212#

Pullups (jumping using Doorgym (TM)) - 16/19/19/19/19/19/17/15 total 143
Pushups (breaking 90 deg) - 12/10/10/5/5/5/5/3 (fail) total 55
Situps (feet anchored) - 8/8/8/8/5/5/5/4 (fail) total 51
Squats - 8/8/8/8/6/6/6/6 total 56

Total - 305

Cooled down by running to the downstairs bathroom and convincing myself I didn't need to see Pukie. Can't wait until the next workout and see improvements from here on out.

"Tabata Something Else":

Pullups: 21,15,9,6,5,5,4,3 (68) [last time 39]
Pushups: 30,16,14,12,10,8,6,7 (103) [last time 72]
Situps: 25,26,20,18,21,20,18,19 (167) [last time 139]
Squats: 28,29,27,28,22,22,22,23 (201) [last time 196]
Total: 539 (PR!) [last time 446]

- OlliS

@xfitter - I just drank the koolaid last week and loving it too

Regarding your question about hitting the 3 set wall - I lasted 4 sets before hitting the wall, so I'm willing to bet that the next time you run into TSE you will last an extra set or two before crashing - good luck.

I posted my total alredy, but I'm going to post my reps for comparison sake:

mike - m/47/185

pull 8-8-8-7-3-2-3-3 42/2
push 10-10-11-10-5-5-3-2 56/2
sits 8-8-9-8-8-8-8 63/8
squat 10-11-10-10-10-10-10-10 81/10
=========
242/22

With a baby on the way and 10-12 hours of work/driving a day, my wife and I were finding it hard to devote 1-2 hours a day to the gym/working out. We had heard about crossfit from our good friends and neighbors and thought we would give it a try. We proceeded to cancel our gym membership and head to academy sports to pick up a basic free weight set and dip/pull up tower. When all was said and done, we got all the equipment we needed for crossfit for about the price of 3 mo. at the gym. We have resolved for the new year to follow the crossfit plan for the entire year. With its short but potent WODs it's much easier to fit the workouts into our busy schedules. Today was our first day and my results are below. I still can't believe this workout only took 16 minutes. I was more exhausted after that 16 minutes than I had ever been after any 2-4 hour period of time I spent at the gym. I am looking forward to the benefits of this crossfit program. Now my results, I have no where to go but up, happy new year to you all....

Pull Ups (jumping) = 38
Push Ups = 26
Sit Ups = 53
Squats = 68

pullups- 6,6,2,6,4,4,3,2 total:33
pushups-20,17,13,8,7,8,7,8 total: 88
situps-10,10,10,10,10,10,10,10 total:80
squats-15,16,15,13,12,13,13,13 total: 110

TOTAL: 311

Pulls: 14/5/5/3/3/3/4/3: 40
Push: 20/20/13/11/6/8/4/7: 89
SU hands behind ears, feet anchored: 9/10/8/7/5/5/6/7: 57
Squat: 17/18/17/17/17/17/17/17: 137
Total: 323

Didn't sleep too much for past 2 nights, did this after work. Will try again today after sleeping well and no work. Have to do better with kipping technique on pull ups, no doubt score will go up. Maybe I should just try for 8 sets of 10, at least I'd get 80 out of pull ups. At any rate, my goal will be to break 400.

M/45/155lbs/5-9"

I workout solo - did not have time to write down each individual set, but kept total in my head until the end . . . Total reps as follows

Pull-Ups = 34
Push-Ups = 73
Sit-Ups = 72
Squats = 117

24/m/198
+50 over last time
Pull Up
10-10-10-7-6-7-4-5=59
Prev:43
Push Up
15-15-15-15-10-10-8-8=96
Prev: 69
Sit Up
10-10-10-10-10-9-8-9=76
Prev: 60
Squat
15-15-15-12-12-12-12-12=105
Prev: 114
Total:
336

m/26/180/6/0

pull: 13,15,7,6,6,5,5,5 = 62
push: 21,18,10,10,8,7,7,7 = 88
situp(unanchored): 21,21,19,17,17,17,15,17 = 144
squat: 17,15,15,14,18,16,15,17 = 127

total:421

not bad, but a bother to waste time on my reps to look for the timer. Any CFers in Pasadena, CA? Someone to help push would be great.

39/m/197#/6'1"

CFWU (as Rx'd)

Pull ups: 28 (assist)
Push ups: 56 (knees)
Sit ups: 59
Sq's: 100

243 scaled

33/M/200

Pull up: 15,8,6,6,5,5,5,6=56
Push ups: 28,25,17,11,11,10,10,9=121
Sit ups: 9,9,7,6,7,6,7,7=58
Squats: 17,14,14,16,14,15,12,14=116

Total: 351

26.m.6'4".220

pullups- 37
pushups- 106
situps- 162
squats- 156

Pull - 12/11/6/8/6/5/5/6 = 59
Push - 15/13/12/10/8/7/7/5 = 77
Sit - 11/11/9/9/8/8/8/8 = 72
Squat - 14/14/14/14/12/12/12/13 = 105
Total = 313 (PR by 11 reps)

Of all the work outs this one is most likely to make me puke when it comes up. Close this time.

58/m/175
"Tabata Gone Wild"
Pull: 58 (Every type I could think of to get through)
Push: 82
Sit: 69
Squat: 160
Total: 369

Apprx. 28% increase over last October's w/o. Increased in each area, w/ biggest (60%) in squats. Least (14%) in pushups. Kinda make sense in that I have been concentrating on doing more squats, properly.

After coming off 29hrs of duty no sleep and have done the 3-3-3-3-3 power clean WOD during duty day

pull-ups 12/8/6/5/5/5/4/3=48
push-ups 17/12/7/7/7/5/5/5=65
sit-ups 12/12/12/12/12/12/11/11=94
squats 15/15/14/14/13/13/12/12=108

total:315

Most watch timers and stop watches have a 10sec alarm. Set your timer for 30sec and to repeat. Let the first 10sec go by start when there is 20sec left; your rest period will be from the start of the alarm till the beeping stop. Then go back at

I saw allot of people said they had problems with timing their tabata yesterday maybe this will help

Most watch timers and stop watches have a 10sec alarm. Set your timer for 30sec and to repeat. Let the first 10sec go by start when there is 20sec left; your rest period will be from the start of the alarm till the beeping stop. Then go back at

Did 30 muscleups yesterday, so kinda torched my chest....

Pullups 55
Pushups 101
Situps 95
Squats 155
Total = 406

Tough!

m28/205/6"2"

Pull-13,11,10,10,9,8,7,7-76
Push-12,10,8,7,7,6,6,6-62
SU-12,12,12,11,12,12,12,12-95
S-18,16,16,15,15,15,15,15-126

Total - 359

Olivia
Pull-ups: all 7 = 56
Push-ups: 9,9,9,9,9,8,8,8 = 69
Sit-ups: 11,11,11,11,11,11,11,13 = 90
Squats: 18,17,18,18,17,17,15,16 = 136
Total reps:351
Score using lowest rep of each set:41

As Rx'd

Total = 351

That's +65 from last time on 24 Oct 07, which is a huge surprise. Apparently I've made huge gains on push-ups and squats.

Pull-ups = 46 (+5)
Push-ups = 94 (+22)
Sit-ups = 79 (+4)
Squats = 132 (+34)

Gamed
8x8 pullups 64 pullups
15x8 pushups 120
10,10,10,8,8,6,6,58 situps
20x8 squats 160
402

First time posting and only been doing Crossfit for about 3 months (time in Iraq). I'm loving the diversity and the intensity of the workouts. Thanks Crossfit.

Pullups - 55
Pushups - 136
Situps - 86
Squats - 134
Total: 411

Need to work on my pullups and squats....I still think I might puke.

Caz

Did this with my girlfriend yesterday, we just didn't post..

WU: CFWUx3 and jump rope/DU work

WOD, ME:
WOD total score: 347
Pullup 12 12 8 9 9 9 10 10 (79)
Pushup 10 10 10 10 10 10 10 15 (85)
Situps 10 10 10 10 10 10 10 9 (78) - all on Abmat
squats 12 12 12 12 12 12 12 20 (104)

WOD, girlfriend (I am VERY impressed with her score!):
WOD total score: 337
Pullup 15 11 10 10 10 10 10 10 (86)
Pushup 10 10 10 10 10 10 10 12 (82) (from knees)
Situps 12 12 11 10 10 10 10 10 (85) - All on Abmat
squats 10 10 10 10 10 10 10 14 (84)

We both feel this one a little today. What a great bonding experience that was haha

Enjoy the rest day all.

Cheers,

wod number 23
as rx'd
pullups: 10,10,10,7,6,6,7=56
pushups: 10,12,10,7,7,6,6=58
situps: 10,10,8,7,9,9,9=62
squats: 15,15,15,17,15,15,17=109
total - 285
this was my first time with this wod and I like how fast it is. Pullup subbed on gravitron, 80lbs.

I misread this and missed the squats. Oh well, it was still a great workout.

I did:
Pull-ups: 15,8,8,4,5,4,5,4 - 53 total
Push-ups: 18,10,10,10,10,10,10,8 - 86 total
Sit-ups: 5,8,11,10,10,10,8,10 - 72 total

Grand Total: 211

M / 26/ 185

No pullup bar so i did one arm db swings alternating arms each set

DB Swings 11-11-11-11-11-11-11-11=11
Pushups 10-10-10-10-10-10-10-10=10
Situps 11-12-12-12-12-13-12-12=11
Squats 20-20-20-20-20-20-20-20=20

Total=52, but with pullups it probably would have been 45 or 46.

DONE JAN 6

bw-198

wu
sampson, burgener, squats, pullups, dips, presses

wod
Pull-7-7-7-7-7-6-6-6=53
Push-10-10-10-10-10-8-8-7=73
Sit-10-9-9-9-9-10-9-10=75
Squat-17-17-17-17-17-17-17-18=137
Total Reps=338
Tabata Something Else Score=39

The last time I did this was Aug 21 and I did more reps-343- and had a better total score-42.

MC

Out with bum wrist messed it up during power cleans

Moved up in weight to fast.

M/30/5'7/182
Total 360
Tabata Score 38
Pull 10/10/9/8/8/6/7/6
Push 11/11/11/11/11/10/10/8
Sit 14/14/13/12/12/12/11/11
Squat 15/15/14/15/13/14/13/15

26/m/5'7"/150
Pullups: 94 = 19,18,16,12,10,9,10,10
Pushups:171 = 32,32,28,20,17,17,11,14
Situps: 118 = 16,16,14,14,10,11,8,10
Squats: 188 = 22,24,23,25,24,21,25,24
TOTAL: 571

Damn that was rough...Keep it coming.

BW 130

Pull 10/10/10/10/10/10/9/8 = 77 (same)
Push 12/12/12/10/12/8/9/10 = 85 (same)
Sit 10/9/10/10/10/9/9/10 = 77 (+3)
Squat 20/20/20/19/19/19/19/19 = 155 (-3)

Total 394 (same)

Messed up timing on pushups badly...after third set, did not hear the start beep for fourth...realized rest was too long and tried to work through, getting 22 and then 8 in the next three periods..then I was shot. My goal is still to break 400, and to get all 10s in pullups, all 12s in pushups, all 10s in situps, and all 20s in squats. Did not happen today...I may have been able to break 400 w/o the pushup debacle, but even though I'm disappointed, it was still a good workout.

21/M/168

Coming off a one week break where I did basically nothing.

313

Beat last time by 1. However, this time I think the count was more accurate, so I still feel good. Pull-ups are still the thing keeping me back.

New strategy given the scoring for this is total, not traditional tabata scoring, which is what I previously aimed for before.

Pull: 10-7-6-6-6-6-6-7 = 54
Push: 10-6-8-8-5-6-6-8 = 57
Sit: 12-12-15-14-15-14-12-13 = 104
Squat:20-19-17-17-15-15-16-16 = 135

Tota- = 350

couldn't get to this due to work and lost stop watch with repeating chime.
so did
200 modified pushups (back of bench press off bar)
50 jumping pu's
50 sit-ups
100 squats to dynamax ball
50 jumping pu's
100 45lb anyway presses (start with shoulder press then get it up anyway I can i.e. push press, push jerk)
50 alt lunges
50 back ext.
200 alt. plyo hops to 12" step (just alt feet in a switching lunge type motion)
time 47:42

32 yom bwt 245

Pull ups done on smith machine so legs in front and only lower body hanging below. Pushups were done on kees. Need to really work on the upper body strength.

Pull: 12-9-8-8-8-7-7-6
Push: 14-15-11-11-10-10-11-10
Situps: 13-12-11-11-12-11-12-9
Squats: 15-16-13-16-16-16-17-17

31/f/161/68"

jog 400m, CFWUx1 (-dips, pu subbed with ball slams, +pushups on knees)

soooo many kids at the park today, so had to workout in my living room. i subbed 10# "ball" slams (DB thrown onto a couch cushion)

slams: 14/12/14/21/23/14/23/20 = 12/141
pushups on toes: 7/5/6/4/4/4/4/4 = 4/34
situps on ball: 16/17/19/16/19/21/20/19 = 16/147
squats: 15/15/14/10/10/10/11/12 = 10/97
totals: 42/419

not too bad. since i can do pullups now, i wanted to do this as rx'd, but hey, next time. i was prepared for a very low score, but wanted a starting point.

ck

Pushing through was not rerally an option with this groin strain, but hit 400 total.

As rx'd

Pull: 9+6+4+3+3+3+3+3 = 34
Push: 19+10+7+6+4+5+5+4 = 60
Sit: 10+8+8+8+8+7+8+6 = 63
Squat: 16+15+12+10+9+8+12+11 = 93

Total = 250

370

had a bloody blister on the pull ups, push-ups were tough too.
sit-ups and squats were both good.

46/m/160

As Rx'd

Pullups: 54
Pushups: 129
Situps: 91
Squats: 105

pull
12, 12, 12, 10, 8, 8, 8, 9
push
15, 12, 12, 10, 8, 8, 8, 8
sit
15, 15, 12, 10, 10, 10, 10, 10
squat
20x8
Tot: 412

Pullups: 75
Pushups: 101
Situps: 99
Squats: 168

Total: 443

Pull-ups - 56
Push-ups - 78
Sit-ups - 81
Squats - 147
Total - 362

282 total. didn't break it down. jumping pullups. wicked sore from last week.
f/37/144

Pull-ups - 7,7,7,7,7,7,7,7 = 56
Push-ups - 15,14,14,13,9,9,8 = 82
Sit-ups - 11,9,9,7,5,5,5,5 = 56
Squats - 17,17,17,17,17,17,17,17 = 136
Total - 330
Tabata - 37

Last time Tabata 42 Total 336
The fact that I was hungover from my cocktail party the previous night was not helping me any. Pull-ups just right, died on push ups, did sit-ups with roll under back and bottom of feet together, squats about right.

Jeff @ work
Unanchored-no-abmat sit ups
Pull-94
Push-89
Sit-88
Squat-159
Score-430

39/M/173

Warmed up with the jump rope. Last time I did this wod, I did jumping pullups, this time all were real kipping pullups. Situps were 1/2 ROM fake GHDs (lat pull machine with my feet anchored on the knee pad and my butt on a ball)

Pull: 10,5,3,3,3,3,3,3 = 33
Push: 12,9,6,3,4,3,3,4 = 54
Sit: 8,8,8,8,6,7,8,5 = 58
Squat: 11,10,10,8,8,8,8,9 = 72
Total: 217

7 less than last time, but with real pullups, I'll take it :)

total: 353

pull ups: 12,12,11,10,8,7,6,6 72
push ups: 13,13,13,13,12,9,8,7 88
sit ups: 10,10,10,7,7,7,7,7 65
squats: 17,17,17,17,16,14,15,15 128

m/35/240
ran 800m and did cfwu x 1 and jump rope for a minute.
my hands were still pretty tore up from the 120 pullups this last week. Biceps still pretty sore also.
pullups: 13 kipping, 8 (5 kip, 3 jumping), 8 (4 & 4), 9 (1 kip, 8 jump), 10 jumping, 10 jumping, 10 jumping, 9 jumping = 77
pushups: 21, 15, 14, 9, 10, 7, 7, 7 = 95
situps: 12, 13, 12, 12, 12, 12, 11, 11 = 95
squats: 17, 16, 16, 15, 15, 14, 14, 13 = 122
total = 389
pullups are really lacking. :(

I did two in one today ran into another crossfitter at the gym. I think all these guy's were in 1CAV because as they are coming in I am meeting more and more crossfitters.

TSE:
pullups:My weak link all jumping=80
pushups:8x15=120
situps:8x14=112 Army style situps unanchored
squats:8x20=160

After this wod I went to the track and did a 3.5 mile ruck march with 50lbs.

Sandy

463

27 yo male / 185lbs

I did this one in the back of a C-130 while doing a 9 hour mission. Crossfit over Baghdad baby!!

Tabata scores as follows:

Pullups- 6
Pushups-6
Situps- 12
Airsquats-15

What a hellraiser workout! It never fails to amaze me how much Tabata's show me how much i need to improve.

Cass! This one was rough, no doubt. I'm so proud of you for sticking to it. You are so the love of my life. Para siempre mi amor.
-A

Just back after 2.5 weeks of zero crossfitting - what a pleasant WOD to return to.

WU: stretching, ROM, 100 rope skips, CFWU x1
WOD: Tabata Something Else as Rx'd
Pull ups: 77
Push ups: 80
Sit ups: 103
Squats: 120
Total: 380

Expected this to be bad after so much time off and actually was only off a slight bit from the last time we did this, but the recovery was much more brutal than the workout itself. Spent 45 min. gasping and trying not to vomit while simultaneously walking off muscle cramps. I guess the last 2 weeks of drinking took a toll on my hydration. Back to work.

8 better than last time 400even first time 408 today

pre rom and taping left hand before pull ups

49 pullups
90 push ups
129 sit ups
140 squats
total 408 not bad

Did WOD w/wife Melissa aka OSUmama.

Adam W

080106 44/84/96/103 T=327 w/leg brace on!
071024 43/87/84/102 T=316
070821 51/97/100/106 T=354

OSUmama- scaled pull ups by jumping from 2 45' bumper on sides, did push ups on knees, need to work on deeper squats.

080106 90/43/48/71 T= 252

did halfsies

yardwork warmup

4/5/4/4
20/16/12/12
12/12/12/10
16/12/10/11

yardwork cooldown

The kids did mostly jumping pull-ups, and often push-ups from the knees. All of us subbed crunches for situps.

Nat m/9/60
Lini f/16/110
Chris m/14/105
Tom m/45/180

Pull-ups
Nat 21, 10, 10, 10, 5, 10, 12, 20
Lini 6, 6, 3, 2, 3, 3, 2, 3
Chris 10, 10, 8, 8, 8, 9, 8, 9
Tom 7, 8, 8, 7, 7, 7, 6, 6

Push-ups
Nat 11, 12, 12, 6, 6, 13, 10, 14
Lini 8, 6, 5, 3, 4, 4, 4, 4
Chris 13, 10, 13, 12, 13, 13, 12, 8
Tom 10, 10, 9, 8, 7, 7, 7, 8

Sit-ups
Nat 17, 18, 15, 19, 17, 20, 24, 25
Lini 10, 12, 12, 8, 7, 7, 7, 8
Chris 18, 22, 17, 18, 17, 15, 18, 21
Tom 15, 16, 15, 15, 14, 16, 15, 20

Squats
Nat 21, 22, 16, 25, 21, 25, 23, 23
Lini 11, 12, 11, 11, 10, 10, 10, 10
Chris 13, 17, 15, 17, 15, 16, 16, 18
Tom 13, 12, 12, 12, 9, 12, 11, 11

Totals:
Nat 513
Lini 222
Chris 437
Tom 340

M/46/180

Pullups (#4) 8,6,6,4,4,4,3,4=39
Pushups 13,8,6,6,6,4,5,4=52
Situps 11,11,10,9,9,10,8,9=77
Squats 13,13,12,10,11,12,12,13=96
Total 264

Charity-
PLU's-88
PSU's-86
SU's-120
SQ's-160
Total-454

Charity-
UA Abmat SU's

BW 70kg
Kippers C&P Bar 77
Push Ups off Handles 99
Ab mat Sit Ups Butterfly 103
Squat to Dynamax 145

T=424

M/37/200/6'3"

as rx'd

total 305

33/M/185

2nd attempt was better, altough more rested, was feeling fatigued from yesterday's attempt.

381 today vs 323 yesterday

28 yom, 180 lbs

pull-ups-63
push-ups-70
sit-ups- 76
squats- 138

Total-347 Previous-319

I improved in every category

M/44/190#

Pull ups 48
Push ups 67
Crunches141
Squats 147

Total 403

F/47/110#
Jumping pull ups 138 (really modified)
Knee push ups 65
Crunches 126
Squats 132

Total 461

.5 mile warmup on treadmill

As Rx'd:
Pullup: 10/8/7/7/7/7/6/6 = 58 (prev=47)
Pushup: 12/10/10/10/10/10/10/12 = 84 (prev=92)
Situp: 10/10/10/10/10/10/10/9 = 79 (prev=78)
Squat: 18/18/18/18/18/18/18/21 = 147 (prev=139)

Total=368 (prev=356)
Tabata Score=43 (prev=36)

Improved overall score by 12
Improved Tabata score by 7

Big improvement on pullups and squats. Next time will be less timid on pushups - should have at least equaled last time. Tabata score much improved through smarter parsing.

M/34/5'9/175

Began crossfit:1/2/08

CFT:
1/2/08 - 635, 285, 125, 225. Watch deadlift videos before doing CFT next time.

Others:
Powercleans:
1/4/08 - 135, 155, 155, 155, 155, 1 at 175 just to see. Work on grip, explosion & finish position.
Pullups & dips 120 ea:
1/3/08 - 29:25. Need to do much better at kipping.

Tabata:
1/5/08: Still tight from Pullups, dips on 1/3
Pullups 10,8,6,5,6,3,3,3=44
Pushups 20,20,14,11,9,9,9,9=101
Situps 8,9,9,8,7,7,7,6=61
Squats 13,20,15,12,11,12,13,14=110
Ttl=316

28.f.140

Cut intervals to 4 each

pullup: 3-1-1-f
pushup: 12-10-8-6
situp: 13-14-13-11
squat: 15-15-15-13

chins 8,8,8,8,6,6,6,6 = 56
p/ups 15,15,15,12,12,10,8,9 = 96
s/ups 12,12,12,12,12,12,16,15 = 103
sqts 20,20,20,19,20,20,20,22 = 161
total = 416
first attempt pretty happy with it all except the pushups which fell away very quickly.

lowest rep:

Pullups: 6
situps: 15
pushups: 9
squats: 16

Tabata Your Arachnid:

pullups: 11,11,8,7,7,6,6,6 = 62
pushups: 18,17,12,13,12,11,13,10 = 106
situps: 18,18,18,17,17,17,18,17 = 140
squats: 22,21,21,18,19,20,20,20 = 161
total:469

F/29/130

rowing 30 miutes, 2669 meters at 7/8 intensity

Tabata (did my best)
pull: 8, 7 @ 90# assist; 7, 7 @ 100 # assist; 10, 10 dips at 100#; 8, 6 @ 100 = 63

push: 12 man; 13, 10, 7, 10, 7, 7, 7 girl - 63
sit: 8, 8, 9, 9, 9, 9, 8, 8 = 68
squat: 14, 14, 15, 15, 16, 14, 16, 16 = 120

total 314

strong on sit and squat, weak on upper body as usual. Haven't been working out for over a month because of hip issue.

PU - 12,10,9,8,7,8,8,7 = 69
Pushups - 18,17,13,10,11,9,8,9 = 95
Situps - 11,11,10,10,11,11,11,11 = 86
Squats - 24,23,22,21,21,22,21,24 = 178

Total = 428

106 reps more than last time. That's just crazy!! I'm so pumped about this!!

m/28/160

Total = 413

That was a little hard :)

Pull ups: 45
Push ups: 60
Sit ups: 115
Squats: 116

M/24/185/6'1"

Ran 1 k for warm up

54 pull ups
114 push ups
76 sit ups (on decline bench)
48 weighted squats at 130 lbs, 64 unweighted

Total time: 22 minutes

M/44/230#

Pull ups 11,9,9,7,8,9,6,6=63
Push ups 17,13,12,10,11,10,10,10=93
Sit ups 9,9,9,9,9,9,9,9=72
Squats 14,11,12,12,12,9,11,12=93

Total=321

M/38/165#

Pull: 12,8,8,6,6,6,6 = 52
Push: 12,10,9,7,7,7,6,6 = 64
Sits: 8,9,8,8,8,8,8,8 = 65
Sqts: 15,15,15,16,16,16,16,16 = 125

Total = 306

M/19/158

82+85+95+129 = 391

M/32/240

Pull-ups: 4/4/3/3/2/2/2/3 = 23
Push-ups: 21/17/12/8/8/6/7/6 = 85
Sit-ups (unanchored): 10/10/10/9/8/8/8/8 = 71
Squats: 15/13/13/12/11/12/12/12 = 100

Total = 279

m/33/205

pull- 6,6,6,6,6,6,6,6=48
push-10,10,10,10,10,10,10,9= 79
sit-10,10,10,10,10,10,10,10=80
squat-12,12,12,12,12,12,14,13=99
total=306
First time full tabata something else. Fitness dramatically better than last time attmepted. Need to push harder especially on pulls, sit, squats. 350+ next time.

M/34/185#

Pull: 13,10,8,7,8,6,6 = 58
Push: 12,11,8,8,7,6,5,6 = 63
Sits: 8,9,9,8,8,7,7,7 = 63
Sqts: 14,13,13,12,12,11,12,12 = 99

Total = 283

51/M/160

Couldn't post until tonight because of the power-outage. For the last 2 months I've been trying to get back up to 50 pullups, which I last reached when I was 38 years old. Yesterday, Jan. 5th was my 51st b-day, and tried to get 51, but only made 40, in the cold, drizzly wind at the deserted UCSC campus "fieldhouse." Then did a 45 minute hike, followed by today's WOD beginning my 50% week, so only 4 rds. each.

PU's 11,11,11,11
PUSHUPS 12, 12, 12, 12,
SU's 12, 11, 10, 10
SQ 14, 14, 14, 14

47 M/5'9"/173 lb

pullup 10-10-10-10-9-8-7-7=71
pushup 10-10-10-10-10-10-9-9=78
situp 12-12-12-12-13-13-13-14=101
squat 18-18-18-18-18-18-18-19=145

Total=395 PR!

Staring WODs again after a hiatus of some time. At least I have a stable job now ;-).

Pathetic. I didn't even bother to record the reps.

pullups - pretty much all jumping partial reps after first round; these are my major weak area.

pushups - strict first two intervals; "girl" pushups the rest.

situps - kept good form first two intervals and degenerated to crunches and then to what could be best said to resemble random convulsions.

squats - kept good form though all rounds but barely able to stand after last interval.

M 36 5'10" 148.5#

Bumped this one to Sunday, 06 Jan 2008.

Using Assisted Pullups

AP: 14 11 11 11 8 7 8 9 = 79
PU: 13 8 9 6 5 5 5 4 = 55
SU: 9 11 10 11 9 10 9 8 = 77
SQ: 13 12 10 10 11 11 12 12 = 91
Total: 302 PR (257 last time)

HR Monitor says:
17:09, HR: 156 avg, 175 max

Tabata Something Else
080105
CFWU: 1mile run

CU:13.11.6.5.3.4.4.4 = 50
PU:31.30.14.10.8.8.9.8 = 118
SITUP:13.12.13.12.8.9.9.9 = 85
SQUAT:24.25.25.23.24.25.23.24 = 193

TOTAL = 446

Tabata Something Else F/27/5'7.5/132#
080105
CFWU: 1mile run

CU:7.5.4.3.3.4.3.1 = 30
PU:13.13.12.9.7.9.7.9 = 79
SITUP:10.8.8.9.8.8.8.9 = 68
SQUAT:14.16.16.16.16.16.17.18 = 129

TOTAL = 306
16.02mins

080105
M/29/6'3"/190#

Pull: 11/6/4/3/3/0/5/3 = 35
Push: 20/12/12/7/5/8/10/9 = 83
Sit: 11/12/13/13/11/11/11/13 = 95
Squat: 12/11/13/14/15/14/13/17 = 109

TOTAL = 322

47 5'10 195

Pull up 10-8-5-5-3-3-3-3 = 40
Push up 15-18-16-15-14-15-14-14 = 111
Sit up 15-15-15-15-13-13-13-12 = 111
Squat 18-20-18-17-18-17-16-15 = 139

total = 401

m/29/212

325
As Rx'd, full ROM

Notes: situps performed on abmat, feet in butterfly, unanchored.

pu's - 54
pshups - 87
situps - 47 don't know what happened here?
squats - 100

Total: 288

Pullups
Total 94
16-18-12-12-9-9-9-9

Pushups
Total 121
15-24-24-14-13-12-10-9

Situps
Total 73
10-10-10-9-10-8-8-8

Squats
Total 143
17-20-20-16-19-15-16-20

304
PU's - 4,4,4,4,4,4,4,3 - 31
Pushups - 12,13,12,12,11,7,7,7 - 81
SU's - 12,10,10,9,9,8,7,7 - 72
Squats - 15,15,15,15,15,15,15,15 - 120

PU's were kipping, they are my weakness so had to pace myself on those; SitUps were military (anchored feet, fingers interlaced behind head)

My son and I both got 247.

Him (15)
PU - 6 6 3 5 4 4 4 5 - 37
pu - 10 11 3 6 4 3 4 3 - 44
su - 14 14 12 12 10 12 14 10 - 98
sq - 10 10 10 9 7 7 7 7 - 67

Me (33)
PU - 7 8 7 6 6 7 8 8 - 57
pu - 20 12 5 4 6 4 5 4 - 60
su - 11 10 10 10 6 4 6 6 - 63
sq - 10 9 7 8 9 6 8 10 - 67

20080106 2000
CFWU 5 x 2 (ring dips)
WOD080104: Power clean 3-3-3-3-3; 3 x 80kg, 3 x 90kg, 3 x 95kg, 3 x 100kg, 1 x 100kg
WOD080105:"Tabata Something Else"; mod to 1 min rest between rds (whoops!); PU (12, 10, 7, 6, 6, 4, 5, 5), Push Ups (11, 10, 10, 8, 8, 7, 6, 8), Sit Ups (10, 10, 9, 9, 10, 10, 11, 10), Squats (12, 12, 12, 12, 12, 12, 12, 12)

484

33 yom/195#/5'11"
CFWUx3
WOD As Rx'ed
Pull Ups: 71
Pushups: 101
Situps: 134
Squats: 142
Total: 448

PU 10 7 5 6 5 5 5 4
Push up 20 13 9 3 6 5 4 4
SU 11 9 8 7 6 6 6 6
Squat 19 17 13 12 12 11 10 12

M 39 170

Pull Ups: 14,15,11,8,8,7,8,5 = 74
Push Ups: 20,16,13,10,10,10,10,10 =99
Sit Ups: 12,12,12,11,10,10,10,10 =87
Squats: 23,24,22,20,23,20,20,21 = 173
Total: 433 Tabata: 45

very late post. did on sunday 1-7-8
43 yom 212#

384, just a few short of pr. didn't write down all numbers, so feel like i'm off. should have beat pr based on recent string of prs.

20/f

lowest # of reps/round:

j.pullups 10
pushups 12
situps 11
squats 15

Age 35
BW 148#

As rx'd:
Pull-ups 11-11-11-11-11-11-11-11 = 88
Push-ups 14-14-14-14-14-14-14-12 = 110
Sit-ups 14-14-14-14-14-14-14-14 = 112
Squats 17-17-17-17-17-17-17-17 = 136

Total = 446

Wow...pull-ups to push-ups were killer!

Jumping Pull-ups: 11,11,10,11,9,10,9,9
Push-ups: 9,8,7,7,6,6,7,6
Sit-ups: 11,11,12,12,12,12,12,12
Squats: 15,15,14,14,14,13,13,13

= 341
F/33/115

29M/5'6"/163#

Last time on 10/24/07:

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

Today 1/7/08:

Pull-ups: 20 12 10 8 9 7 6 5 = 77
Push-ups: 20 15 10 8 9 8 8 8 = 86
Sit-ups: 16 17 15 13 10 12 10 11 = 104
Squats: 21 21 20 20 17 17 16 19 = 151

TOTAL: 418 Tabata: 39

37 yo male 180
Pull: 50
Push: 61
Sit: 65
Squat: 111
Total: 287
Down by 30 from last time
Down on Push, Sit, and Squat

145lbs/30yoa

Pull: 68
Push: 65
Sit: 85
Squat: 124
Total: 342
Tabata Low: 36 (previous was 39, as I didn't count total reps but only counted the low)

Tim: m/32/185#/70"

pre: Burgie, Samson

wod: 32x (20s + 10s)

PU 11,11,10,10,8,7,7,6 = 71
PU 18,15,12,12,12,12,12,11 = 104
SU 18,20,20,20,20,20,18,19 = 155
SQ 18,19,20,19,19,19,19,19 = 152

total 482, extremely worn out

2 Mile Run 14:35
Then WOD
Pulls
12, 7, 7, 5, 5, 5, 5, 5
Push
15, 12, 12, 12, 12, 12, 12, 12
Sit
12 X 8 Times
Squat
12 X 8 Times
TOTAL 342

1/7/07

3 mile run
PU - 6,3,1,2,2,2,2,1 = 19
PU - 22,16,10,8,7,7,5,5 = 80
SU - 10,8,6,4,5,4,4,3 = 44
SQ - 15,15,15,15,15,16,17,16 = 124

PU = 65
PU = 84
SU = 103
SQ = 114

Total = 366

405

Marcus:
PU: 11/8/5/5/5/5/5/5
PU: 18/18/10/10/10/8/8/8
SU: 12/12/14/11/11/10/11/11

Nick:
PU: 8/8/8/7/7/7/6/7
PU: 13/15/12/9/6/5/6/6
SU: 11/12/12/11/11/11/10/10

1/7/08 - 326 total (pull-62; push-57; sit-60; squat-147) Situps were with abmat hands crossed on shoulders feet loose
10/24/07 - Total 283 (pull-35; push-57; sit-62; squat-129) Situps were loose on floor feet anchored

m/35/185

pull-up: 10- 5- 4- 4- 2- 0- 0- 0
push-up: 20-15-12- 8- 7- 7- 7- 5
sit-up: 10-10- 9- 8- 8- 8- 7- 7
squat: 13-12-12-12-12-12-14-14

f/33/?

sick. :o(

oh, and I ditched the pull-ups because my left hand was torn up from doing 120 pull-ups the other day. Tape didn't help.

Pullups - 5
Pushups - 7
Situps - 11
Squats - 11
Score = 34

Did the work this AM after leading my command PT through burpee hell. But I counted it wrong, counted min number per exercise vice total reps. And I sucked at that version, too.

PL Ups - 5
PUSH Ups - 8
Sit Ups - 12
Squats - a lame 12

Pullup: 13/20/8/7/5/5/5/5= 58

Pushups: 33/30/20/20/17/17/19/16= 172

Situps (unanchored): 9/9/10/8/9/9/8/8= 70

Squats: 24/21/20/19/17/17/17/20= 155

Total: 455

Oops - did this on Sunday but forgot to post.

Total was 209 (ok, gotta work on this one). Got to where I was only doing 2 pullups per set, similar with pushups and situps. Didn't track lowest number specifically though.

kipping pullups (jumping on last couple of sets), unanchored full situps, squatting to 14" platform (just below parallel for me)

29 yom 225#

pull ups - 7
push ups - 12
sit ups - 10 did straight leg
squats - 15

I got punk'd

CFWUx1
PUs: 10-10-10-10-9-8-7-7
PushUps; 16-16-16-16-14-14-13-13
SUs: 11x4-10x4
Sqs: 20x6-22-21
Total: 436
Messed up the intervals at one point during situps, made up the sets to finish within 16 minutes.

Pullups: 5
Pushups: 94
Situps: 43
Squats: 68

Total: 210

I was shooting for 400...maybe next time.

*************************** 01/08

Total:331 Note: Low=31 High=57

AC

First time doing this WOD:

Pullups: 12, 5, 5, 5, 3, 3, 3, 3 = 39
Pushups: 15, 15, 12, 12, 10, 7, 5, 7 = 83
Situps: 15, 15, 12, 12, 10, 10, 7, 5 = 86
Squats: 17, 15, 15, 15, 15, 15, 15, 15 = 122

Total: 330

27/m/203

First Tabata

Pullups: 58
Pushups: 74
Situps: 96
Squats: 113

Total: 341

First Tabata

Pullups: 58
Pushups: 74
Situps: 96
Squats: 113

Total: 341

32/m/180

"Tabata Something Else"

As Rx'd: 357

(Pull-ups - 63
Push-ups - 77
Sit-ups - 96
Squats - 121)

Pullup: 14, 11, 9, 9, 7, 7, 7, 7 = 71
Pushup: 21, 17, 13, 11, 11, 10, 9, 9 = 101
Situp: 14, 15, 15, 15, 15, 14, 14, 13 = 115
Squat: 20, 20, 20, 20, 20, 18, 19, 20 = 157

total = 444

Tabata Something Else
Jumping Pullup: 9, 8, 8, 8, 8, 8, 8, 8 = 65
Pushup: 5, 5, 5, 5, 5, 5, 5, 5, = 40
Situp: 10, 10, 11, 10, 10, 9, 10, 10 = 80
Squat: 16, 16, 16, 16, 16, 16, 16, 16 = 128
Total: 313
Post workout - 150 double unders, 500 single unders, 50 left foot singles, 50 right foot singles

Total - 431
Does anybody know how you can search for a word in this list of comments? Something like holding F1 and pressing another button (it's not that but it's something like that I think)

pullups: 10/10/10/10/10/10/10/10 (80)
pushups: 16/16/16/16/14/14/14/14 (120)
situps: 10/10/10/10/10/10/10/10 (80)
squats: 22/22/22/22/22/22/22/22 (176)

total: 456
scoring lowest rounds: 56

Kazama, try Ctrl + F

89kip-10
77pu-7
88su-10
156sq-18

1/9/08
M/38/173/5'10"

Tabata something else "heavy"
20/10 for 16 minutes

Chins +25
6,5,4,3,4,3,4,4
Dips +35
8,7,6,5,4,4,4,4
Glute Ham Situps
7,6,6,7,7,8,8,7
Squats 135#
8,6,6,6,5,5,5,4

Ouch, the chins and dips degraded to singles and it was all I could do to set the bar down on squats, write my reps, and then get back under it within the 10sec rest period.
Interesting.

Fruit smoothie with the usual though I am thinking about trying some creatine in the near future.
Pro

CFWUx1
pullups: 19-10-7-6-7-7-7-6 = 69
pushups: 26-20-15-15-15-11-12-13 = 127
situps: 21-18-20-20-20-20-20-20 = 159
squats: 20-20-20-20-20-20-21-20 = 161
Total = 516

m/37/6'4"/229

31/f/135
Pullups: 52 (jumping)
Pushups: 73 (knees)
Situps: 114
Squats: 138

Total: 387

RX
352 Tabata total. Up one from last time.

34/m/140

pull up - 10-7-5-4-4-3-3-3 = 39
push up - 16-16-13-12-10-9-9-8 = 93
sit up - 8-9-9-10-9-9-9-10= 73
squats - 13-14-16-15-16-16-16-18= 124

329 total

Tabata 32
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

pull ups: 10,8,8,6,6,4,5,5=52 lowest=4
push ups: 20,15,11,10,10,10,9,9=94 lowest=9
sit ups: 8,10,9,8,8,8,8,8=67 lowest=8
squats: 16,18,18,16,16,16,16,16=116 lowest=16
TOTAL = 329

WU - 3min single unders
cool down 2k on rower damper@6 time=8:26

pull:6/6/6/6/4/4/4/6 - 42
push:15/15/15/12/12/12/12/12 - 105
sit:15/15/14/15/14/14/13/13 - 113
squat:19/19/19/19/18/18/18/19 -149

Total = 409
Tabata Total = 47

Compare to 333/32

F/29/110/64.5

Subbed assisted pull-ups at 40# and knee push-ups.

37 pull-ups, 64 push-ups, 82 sit-ups, 102 squats
=285

Pullup: 9, 7, 4, 3, 2, 2, 2, 3 = 32
Pushup: 22, 20, 11, 9, 9, 8, 7, 8 = 94
Situp: 20, 19, 18, 16, 15, 14, 15, 15 = 115
Squat: 14, 15, 16, 16, 15, 15, 15, 16 = 122

total = 380
I think I may have done the sit-ups wrong, i did crunches, but did touch my elbows to knees
my second WOD

Pullups (jumping after 2nd round): 9/7/8/8/8/9/8/7 = 64
Pushup: 17/6/6/5/4/2/3/4 = 47
Situp: 13/13/12/10/12/9/9/9 = 87
Squat: 19/20/18/12/13/10/10/15 = 117

Total = 315

pull-up: 7,4,4,3,3,3,3,2 = 26
pushup: 12,10,10,8,8,7,6,6 = 67
situp: 8,8,8,8,8,8,8,8 = 64
squat: 13,15,13,13,13,12,11,12 = 102
= 259

Stomach still tired from Michael

17yom 160 5'8

I did hspu for the pushups and gluteham situps off of my bench for the situps

pullups-6,6,6,6,6,6,5,4 45
hspu-5,5,3,3,3,3,3,2 27
situps-5,5,5,5,5,5,5,5 40
squats-20,20,19,19,19,19,18,18 152

total- 266

pull-ups: 11,8,4,4,4,4,3,4 = 42
push-ups: 17,11,9,8,7,7,5,6 = 70
sit-ups (incline 2): 19,16,14,12,12,12,10,10 = 105
squats: 14,14,15,13,14,13,13,14 = 110

Total = 327 (320 last time)

pu - 27
push ups - 47
sit ups - 166
squats - 122

Between 430 and 440. Forgot a pen and paper. PR.

-D.

Pullups lowest round 4
Pushps-""-9
Situps-""10
Squats""-16

Pullups: 6/5/4/5/3/2/4/4
Pushups: 13/10/7/7/6/3/5/5
Situps: 18/20/14/22/20/21/22/23
Sqats: 15/16/14/15/15/17/17/17

Weight: 207

Pullups: 6/6/6/5/4/4/4/2/2
Pushups: 11/11/11/11/10/7/6/6
Situps: 11/11/11/11/11/11/11/11
Squats: 11/11/11/11/11/11/11/14

287 Total reps

43/m/165

PU 17,12,8,7,7,7,7,7
Push ups 23,18,12,10,9,9,9,9
Sit ups 18,16,14,12,12,11,10,10
Squats 21,21,20,20,20,22,21,22

Total 441, PR

34 m 178
10,9,8,6,6,4,4,4
11,10,10,10,9,9,8,8
12,11,10,10,10,10,10,10
15,15,15,15,15,15,15,15

34 f 130
8 ring rows
7
5
10

3xcfwu

subbed SDHP for Pull-Up's

SDHP 8
Push-up's 12
SU 6 (on GHD)
SQ 15

Age 36
BW 188

CFWU 2x15

Pullups 50
Pushups 64
Situps 100
Squats 106
Total 320

296 last time

Thanks, Coach!

M/38/185/5'10"
Pullups: 12-8-6-3-3-3-3-3
Pushups: 18-18-15-15-13-10-10-10
Situps: 20-15-15-15-12-12-12-10
Squats: 20-20-20-20-20-20-20-20

&&&&&&&&&&&&&

light stretch,jump rope w/u
10,10,10,10,8,7,7,6=58
12,12,12,8,7,6,7,4=56
13,12,9,11,6,7,7,6=75
16,15,15,13,12,14,15,16=116
---------------------------
total 305

36/m/150/67"

I am making educated guesses on all rounds

Pullups: 14/12/10/7/5/4/3/2=57
Pushups: 20/20/15/15/13/12/10/10=115
Situps: 14/12/12/12/11/10/11/11=93
Squats: 18/18/18/18/16/16/16/16/=136

Total: 401
Tataba low rep total: 39

Pull-ups
4/4/3/4/3/2/4/4
Push-ups
13/11/7/7/7/7/7/7
Sit-ups
10/9/9/9/9/9/9/9/8
Squats
15/13/12/13/12/11/12/12

left out the pull ups because my shoulder was sore
pushups = 94 (+14)
squats = 121
situps = 94 (+8)

31/m/6'2"/209

Did this on 1/8.

Pullups – 15, 7 (couldn’t hear watch), 10, 6, 8, 7, 6, 7 = 66
Pushups – 10, 10, 10, 8, 6, 6, 5, 5 = 60
Situps – 13, 10, 10, 11, 11, 11, 10, 12 = 86
Squats – 20, 18, 15, 15, 15, 15, 15, 17 = 130

Total = 342

As Rx'd.

360 total reps

jason pu14/11/9/8/7/7/5/6=67
push21/18/19/18/15/15/13/11=130
sit18/16/16/13/12/11/10/10=106
sqt20/20/18/19/17/17/17/19=147

cris pu8/7/6/6/7/5/6/7=52
pu22/20/14/9/9/7/7/7=95
sit14/17/16/17/16/12/10/9=111
sqt15/19/19/16/18/14/15/16=132

Pull-ups - 15, 8, 6, 5, 5, 4, 4, 4, = 51
Push-ups - 15, 15, 12, 10, 9, 8, 8, 5, = 82
Sit-ups - 9, 7, 7, 6, 7, 7, 5, 5, = 53
Squats - 12, 14, 10, 12, 15, 12, 12, 14, = 101
Total = 287

pull ups: 10,6,4,4,4,4,4,4=40
push ups: 12,10,6,5,4,4,4,4=49
sit ups: 11,10,9,7,7,6,6,6=62
squats: 15,15,14,13,12,12,12,13=106
Total: 257

27/m/185

pull ups: 31
push ups: 82
inclined sit ups: 88
squats: 130

Total: 331

Meyer- pulls-6-7-6-7-6-7-5-5
push-13-13-13-13-13-13-9
sit-17-16-16-16-16-16-16-16
squat17-17-17-17-17-17-17-17
Total 401 pr 408 couls have pr'd but miss counted sets on push ups- dumb ass!

Steffens first wod 4 sets of each
mod pulls- 10-5-5-4
mod push 12-12-11-10
sit/crunch-11-14-15-15
step ups- 7-8-8-8

Edler
pulls-13-12-11-10-10-9-10-10
push - 8-8-8-8-8-6-5-6
sit-11-11-11-11-11-11-11-10
squat-16-16-16-16-16-16-16-16
total- 357 pr

godfrey
pull-7-7-6-5-5-4-4-4
push-15-12-10-10-10-10-10-10
sit-13-12-12-10-10-10-10-10
squat-16-18-15-15-14-14-15-15
Total 320

pullups
15,12,11,8,7,8,7,7 =75
pushups
20,15,12,10,10,10,10,10 =97
situps
13,13,13,13,13,14,15,14 =108
squats
16,16,16,13,13,15,13,16 =118

Total =398

33331111 = 16
11/10/9/8/7/6/5/4 = 60
12 x 8 = 96
10 x 8 = 80
252
last time 261

Fat Tabata

pull-ups, push-ups, and jump squats with vest

PU PsU Sit Sq
12 33 10 15
10 29 10 15
6 24 10 15
5 20 10 16
5 20 10 15
5 20 10 16
4 19 10 16
4 17 10 18

Ring pull-ups, full range straight-leg unanchored sit-ups, and all squats with a slight jump (couple inches)

so that's:

51 weighted ring pull-ups
180 weighted push-ups
80 full range sit-ups
123 weighted jump squats

followed with 30 sec max rep push-ups (74 not full ROM), 30 sec wall run, and 10 65# OHS.

32/M

6-6-6-6-6-5-4-3 = 42
15-15-15-15-15-15-15-11 = 116
10-10-10-10-10-10-10-9 = 79
15-15-15-15-15-15-15-18 = 118
TOTAL 355

Did this on 1/18:
11-11-7-6-6-6-6-6 = 59
13-13-12-9-9-9-10-10 = 85
10-9-10-11-11-11-10-11 = 83
19-19-17-17-15-14-14-15 = 130
Total = 353

12-11-6-5-6-5-5-5 = 55
25-16-13-10-7-7-7-7 = 92
15-15-13-10-10-10-6-7 = 86
20-17-15-13-14-16-15-17 = 127

total = 360

Oh yeah, PR. last time was 298. squats and push-ups were good this time around, which explains the jump in number. Next time shoot for 370 (better pull-ups).

CFWU

PULL 71
PUSH 130
SIT 133
SQUAT 173
TOTAL 507

x-477

28/M

TabataSE
Pullups-90
Pushups-121
Situps-100
Squats-116
Total-427

I had to do some jumping pullups from the 3rd set on though so realistically I only did around around 76 without the jumps. That was my second ever Tabata. Here's to improving next time!

pullups: 6/6/6/6/6/6/5/3= 44
pushups: 11/11/11/11/7/7/7/6= 71
situps: 12/12/12/12/12/12/12/12= 96
squat: 12/12/12/12/12/12/12/12= 96
Total: 307

PLU=38
PSU=90
STU=77
SQ=90

Total: 295

I think that this work out is great. I just finshed
PULL 61
PUSH 144
SIT 162
SQUATS 215
THIS FOR A TOTAL OF 582

27/m/5'9"/160#
as rx'd
pull-ups:73
push-ups:126
sit-ups:108
squats:134
total:441

Jumping PLU=99
Knee PSU=51
STU=55
SQT=104

Total: 309

34m 155lbs.
Pull-ups 10-10-10-10-10-10-10-10
Push-ups 15-15-15-15-15-15-15-15
Sit-ups 10-9-9-9-9-9-9-8
Squats 20-20-20-20-20-20-20-30
Total 462
this is my first time doing this WOD. I definitely saved myself being on unfamiliar terrain. I think I can break through 500 on the next couple of tries.

29M, 155lb

first time
chins 8X4,6,6,5,4
pushups 25,20X4,15X2,22
squats 20X4,16X2,20x2
situp 15X7,17
=484

29/m/170

PU: 8,8,7,5,6,6,5,6 51 (no kip)
PS: 12,15x7 117 (shoulda gone for 17)
SU: 12x4, 10x4 84 (i wussed out)
SQ: 15x4,17x1,20x3,21 158 (all 20s next time)
430

Ended up doing this again with my work team. Sore from doing "Nate" the day before, didn't have much in the pushups or squats.

Pull - 13/12/10/6/6/5/5/4 = 61
Push - 14/14/10/7/6/5/5/6 = 67
Sit - 14/11/10/9/9/7/8/6 = 74
Squat - 14/13/12/10/8/9/9/10 = 85
Total 287

Everything strict form. Situps with feet anchored.

Pull-ups - 33 (dead hang)
Push-ups - 86 (wrist still affecting)
Sit-ups - 88
Squats - 125

Total - 332