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