wow super early post

ooh rah me 2

This set of three workouts has been tough, the toughest I have seen.

Eventhough it would be pretty hard I challenge Coach to top it with another killer three days.

Nice! gonna have to eat this one too

whoa! early post! thanks coach!

today (sat.) i'll be working out with the guys in edgewater and then later at the BullFit Grand Opening! So excited! Can't wait to meet everyone!

Wow. Am I the only one that thinks this was a great 3 days of wods?We were introduced to something new and even did a 10K. I have to say Coach you are the man and I am now on my way from scoring in the 220's to scoring in the 300+(extended scale). Thank you Crossfit.

World Class Rob- Awesome work brother! Especially those freakish Pull-up numbers. Talk to you soon and wish I could be there tomorrow.

This one's gonna eat my lunch... so I better do it in the morning :)

Keep em coming!

FINALLY TABATA!

Finished my Tabata mp3-files yesterday, after figuring out how Audacity worked...
ABBA for my wife, Eminem/Cypress Hill for me... Reckon it'll be ABBA if we will work out together...D*** it!

For anyone needing the files, I'll m@il it to you!

32 yo m 6'3" 200lbs

This is one of my favorites. I actually did it yesterday. While Rob seemed to push to the limit on pull-ups, my strategy is to save a little something so that I can rack up big numbers in push-ups. For some reason, my chest seems to recover quickly, although I have never been a strong bench presser. I hope other posters will also specify sit-up type, since it makes for more interesting score comparisons.

Pull-ups: 10,10,10,8,8,8,8,9 = 71
Push-ups: 23,18,18,18,18,18,18,18 = 149
Sit-ups (knees 90 degrees, arms to sides, no anchor) 8x13 = 104
Squats 8x21 = 168
Total: 492

Rob always displays stellar form.....great job, tabata GHD ugh!

Rob thought the gym was empty as he sang at the top of his lungs "la la la la la la laaa means, I looove you!!"
Thanks for the love CFHQ!

"Virtuosity"

nice Rob

scaled to 16 rounds:
11 8 7 5 - 31
16 15 8 7 - 46
14 14 13 11 - 52 (knees 90 degrees, no anchor)
19 20 19 20 - 78
total - 207

Damn, looking forward to this one, I am getting a PR tomorrow!

#3 brad

this cycle may be challenging but you should have been here a few months ago when there was 3 days of: linda, murph and mary. brutal.

Rob,

Wow. You are an amazing athlete. Obviously. You are also an amazing coach. At the cert. last year you laid on the floor to make me touch your hand during each push up. I was watching yours, and they were perfect of course. Now I’m much stronger too. Next time we meet I’m getting a muscle up. I broke 400 last time we did this. Now I’m aiming for 450.

Isn't Rob Miller and Eva T opening up Crossfit Central Santa Crus this weekend? Good luck with your new affiliate!

sick sick sick three days!
3, 2, 1, Go...

I have a problem. I have been accepted to University of California Berkeley, one of the best schools in the United States. On the other hand I have been accepted to University of California Santa Cruz, which is of course geographically closer to Crossfit Headquarters.

Good education or good workouts? Ahhhhhh so tough.

I'm super impressed with Rob's performance, esp the perfect form. Way to set the standard.

Rob - you are a super attractive man (and FIT as all get out), but as a member of the opposite sex I implore you to loose the 'stash.

-nameless

Geez Rob, only 350, you're just so out of shape. HA.
Wish I could do this one tomorrow, have a rail jam at Hunter then off to CT. I will make this one up though, easily in my top five favorite WOD's.

Tom m/45/180

pull-ups 11,8,7,7,7,7,5,7 total 59
push-ups 11,10,10,10,8,5,6,5 total 65
crunches 17,17,16,16,17,16,16,17 total 132
squats 14,13,14,14,14,13,12,15 total 109

overall total: 355
last time: 340 (same sub crunches)

I missed this one last time due to the exertional headaches. Looking forward to it tomorrow!!

NOOOOOOOO!

Warm up: half mile run in five minutes. Wod as rx'd: 282.

Well crap! I was looking forward to this one again, but I'll have to skip it. My ribs are injured and still healing. I was hoping to do good on the WOD today because it's my 40th birthday, but so much for that. I guess that the ribs are a lesson to me that things won't heal quite as quickly as when I was 20. Hard fact of life. Maybe Tuesday I'll be back up and running.

Nice performance, Rob. Those pushups looked painful even from here.

Second week off ends this weekend. Hip's feeling much better. Starting Strength resumes on Monday!

Excellent three days. Thanks, Coach. (And keep it comin, please.)

And the pain keeps on coming. God bless you, coach...

I still can't kip for crap. I am just not very good at pull ups in general. Looks like I am going to have to really kill myself on the other 3 parts to make up for it

My first Tabata. I'm excited! Can't wait to Try it tomorrow.

Over 10 pull-ups in all 8 rounds. That..is..awesome!
Rob or anyone else: Why no true kip at the start? Or is that considered a true kip? I find that I always use that form, because I am so tall and the bars I have access to are so short. I can't exactly get that swing.
Great video

yowzas! heres to dreaming of more bricks being tied to my legs :)

This is my first Tabata S.E. I've been at CrossFitting a couple of months, totally awesome! I thought I was in shape until this.
Pullups 85
Pushups 125
Situps 92 (laying 90deg. knee bend)
Squat 112
Total 414
Did it today due to a Marathon training schedule run tomarrow. Great site, keep em comming.

Okaaay. Looks like tomorrow will be fun, with a double WOD. Long work today means missed 10K, so AM 10K and afternoon/evening Tabata.

for everyone that didn't get em last time here's the link to my tabata mp3s

http://www.4shared.com/dir/4311863/2a5a956f/sharing.html

This one should pair nice with the jungle gym workout in the a.m.

#3 and #16 I was thinking of the same 3 day cycle with Murph and Linda and Mary. I don't know that I have seen 3 workouts in the Crossfit arsenal that could top that. It was rough. Although I did the Deadlift, HSPU's, Pull Ups, and Thrusters workout today (for the first time) and it killed me.

So, what are the groovy tunes in Rob's WOD Demo?

386, strict pullups, knees 90 and feet anchored.

44/m/165

#37... Thanks jacon3000 for the tunes. I'm going to load 'em up in the morning and try them with the WOD.
My first tabata, so it'll be a PR! Hahaha. Can't wait.

I have a healing ACL, what can I do for the squats?

Mr.Rogers kicks ass! It's a beautiful day in the neighborhood.

I don't even remember shutting off my alarm clock this morning at 4:30 am. My wife woke me up when she got up. I missed my run, and I was almost late for briefing. I won't get to make up my 10k run until Monday.

Geez, how could I forget to mention that I got to hang out with AllisonNYC for a bit today? She is really cool and a super strong athlete. Look forward to seeing the video shot at One World today.

#37 jacon3000

Awesome, thanks for the tunes.

Wayne.

I'm now understanding that it's better to pace yourself and maximize reps, rather than maximize speed and intensity from the beginning at the cost of fewer total reps.

Is this correct?

It's counterintuitive -- much of the benefit of the Tabata interval is supposed to accrue to the intensity plus minimized rest time. But someone just wrote the other day, that maximizing reps --> maximizing power output --> maximizing work.

Am I understanding this correctly? Thanks.

I think this was one of the first WODs my wife and I looked at and attempted, on January 5th. I couldn't do squats because of injured ankle. So... first time!

#37 jacon3000

Thanks buddy. That minor, rage, beasties mix is sick. I will be taking full advantage of that one tomorrow.

Peace.

#37
Those Mp3's were great thank you for the time and effort you put in for letting the public have em.

3..2..1..GO

#37

Haha just noticed, next time you record the songs turn off AIM lol good job tho

wow. just watched the demo. talk about getting it. so i have to postpone this WOD b/c i have to celebrate one of my favs, mardi gras, tomorrow. this will be a good pre super bowl @$$ kicking. im looking forward to it. have fun all.

This was my first WOD; Wow! I will be sore for a couple of days, but I enjoyed the workout. thanks!

#47 kirez

It depends what you want to achieve. You're correct on both your points.

If you want higher numbers you may have to pace yourself or game it.

If you want the benefit that is lauded in the study that was done by Dr Tabata then the protocol is 20 seconds of work and then ten seconds of rest repeated 6 to 8 times.

The benefit with Tabata interval was that it was noted to stimulate glycolysis within the mitochondria (at the cellular level) which led to a much higher increase in the maximum oxygen uptake than if you only did aerobic training.

Basically it made the athlete achieve higher gains aerobically (up to 27%) but also brought benefit to their interval training as compared to when they only did aerobic work.

It's much more difficult to work for the full 20 seconds. The drop off in reps is much more drastic by the 8th set.

It looked like Rob was doing a Tabata without gaming it. And with very strict form. I'm guessing that if we all did it like that our numbers would drop.

I'll be more strict with mine tomorrow and try the GHD situps too.

Regards,

As rx'd
Pullups: 11,8,8,7,6,4,6,5 = 55
Pushups: 20,20,14,11,10,7,8,8 = 98
Situps: 19,19,18,18,17,17,16,16 = 140
Squats: 19,19,19,19,18,18,18,18 = 148
Total = 431, 27 pts better than last time, all rnd totals were better as well. Get some.

ONE WORLD is all it's cracked up to be. So are FREDDY C and JOLIE.

Freddy: I'll have a smile contest with you any day :)

Jolie: Next time we workout together we can do rope climbs :P

It was so great to meet both of you and I'm looking forward to hanging out with you guys again soon. It's no wonder you guys have such strong CrossFitters at your gym - you come up with some crazy hard workouts. Yikes!

Going back to NYC in the morning. I can't wait to hug and kiss my baby brother and train at CF Brooklyn but I'm super sad about leaving Cali. I think I'm going to cry onthe way to the airport.

Lots of thank you shout outs to come.

Cali is awesome.

#20, I do crossfit in Oakland and it's great - very close to UCB, too!

#50, I dont know if you're referring to the "bling" sounds in the tabata mixes, but those are there to tell you when to start/stop the tabata intervals...

Livin' it, lovin' it

#20 Brad,

Go for Berkley if its a better Uni as the long employment and earning potential is better once you graduate. There are no shortage of CF affiliates around that area (Oakland, San Fran, Diablo, East bay etc.), or you could be a little more proactive, get certified and start CF Berkely.

39/m/176cm/68kg

As rx'd
Pullups: 16, 15, 12, 10, 10, 10, 8, 8 = 89
Pushups: 20, , 12, 10, 12, 10, 10, 12, 12 = 98
Situps: 9, 9, 9, 9, 9, 9, 8, 8 = 70
Squats: 18, 17 ,17 ,17 ,17 ,18 ,17, 18 = 139

Total = 396

All kipping pullups, situps on floor, feet unanchored (can't do those any faster), squats to medicine ball

Question for anyone who might know the answer. I have been doing crossfit for about two months now. I have had to scale back the prescribed weight on the lifts. Is it better to scale back the point where you can blow through the workout, or just enough to be able to complete the workout? If I scale it back just a little bit it takes me a long time to complete the WOD. If I scale it back a lot I can scream through it and keep the intensity up but don't feel I have benefited from the lifts. Thanks in advance for any wisdom.

Dave

5 min rope skipping + samson stretch x3

Pull up: 17/14/11/97/8/7/8 = 79 total
Push up: 21/18/11/14/12/12/12/12 = 112 total
Sit up: 18/20/20/20/20/19/20/20 = 157 total
Squat: 24/24/23/23/22/24/23/24= 187 total

Total: 535 --> PR by 42 reps :)

- PU's alternated pushup/chinup

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

21m5'9"170lb

Assisted Pullups: 10,6,6,5,4,5,5,3 = 44
16,10,5,5,3,2,3,4 = 48
11,13,11,9,8,8,8,9 = 87
17,18,19,16,14,14,12,13 = 123

Total: 302

#61 Owen

Well put - couldn't agree more

Suitably fired up I'm now off out to the Bearpit trying to kill myself with this Tabata session. I may be some time.

Hang on a minute ...

Owen's post has vanished - has he been censored?

Hang on a minute ...

Owen's post has vanished - has he been censored?

The first Annual
CrossFit East Coast Challenge
ALBANY CROSSFIT
Albany, New York

Sat, May 31–Sun, June 1, 2008

Unfit or CrossFit? Think your fitness program works? Come out and prove it!

A combination of 3 events will be held over the course of 2 days of competition to determine the fittest male and female competitors.

1. A “CrossFit Total” of Squat, Overhead Press, and Deadlift (Saturday morning)
2. An off-road ~5 km race (Saturday afternoon)
3. A CrossFit “hopper” style event where random movements and weights will be drawn to construct a workout to be completed for time. (Sunday morning)

What you get for your entry fee of $75:
-T-shirt for all competitors
-Prize money for top overall male and top overall female finisher
-Medals and Free participation in next year's ECCFC for top male and top female in the hopper event
-Medals for top 2 finishers in each weight class for the heavy lifting
-Food during Friday's social hour (Yeah, there’s a social hour Friday night you’d be welcomed to attend!)
-Food all day from the kitchen Saturday
-Dinner Saturday night (tentatively scheduled to be a full pig roast on premises with plenty of sides for the non-meat eaters)
-Awards ceremony Sunday late afternoon following the hopper event.

For more information, contact AlbanyCrossFit.com

My entry for CrossFit injury of the week: two neat raw lines on my upper glutes, apparently from getting a bit aggro on sit-ups during this workout. Apparently that area of my body is unaccustomed to a lot of friction. Be careful, everybody.

389

Dave #60

You need to try and find a happy medium. If you lose too light of weight, you will be getting all of the metcon benefits without much strength benefit. You need to push on both sides of the workout to make the gains on both sides. Either that or go the MEBB or SS route to gain strength, but that is another discussion.

Crud.... meant USE too light of weight.

M/51/165

2/02

I've been sick for a while. This was my first WOD in over a month. I have done a few WOD-like sessions - just not on the normal 3 day on/1 day off schedule. I can't believe I picked this one.....

PUs - 32 total
Pushups - 77
Situps (slant board) - 69
Squats - 110

I just couldn't keep good count of each round. I was dead at the end. I didn't quite to it all in 16 min - it took me 17 min.

I really hated this workout last time I did it... it was cold, I felt weak and I tore my hands to shreds on a crappy pullup bar, etc. this time I loved it... and I'm sharing the coolaid with others. lol

27/M/209/6'1"

Pullups:
15.11.8.5.6.6.4.5 Total:60
Pushups:
22.15.10.7.8.7.6.6 Total:86
Sit ups (feet anchored @ 90, hands behind head):
12.14.14.10.8.9.7.8 Total:82
Squats:
19.18.15.16.16.15.13.16 Total:128

Grand total: 356 PR
Low #s: 31

42yo/187#

332 total. 8 less than last time. I don't like working out this early in the morning, but If I wait until the end of my 12hr shift, I would totally blow this off.

Allison, thanks for the kind words about One World. Please visit again. It was fun to hang out! Check out the cool picture on our site:

www.crossfitoneworld.com

M:31:6'3":285lbs

Pull Ups (jumping) 11,10,8,7,7,6,7,7
Push Ups 15,10,6,6,6,7,4,4
Sit Ups (legs 90 degree over bench) 10,9,8,8,8,6,8,9
Squats 12,13,13,13,11,12,10,12

Total = 283 (Great workout, love it)

Did the 3 sets of 21 deadlifts/handstand push-ups/pull ups/thrusters yesterday - back is killing me today!!

41yo/f/158#
master's swim 2400yds.
PR 100yd 1:38 breathe every 3 strokes
PR 50yds :44 "

37/m/150
pull ups-49
push ups-94
sit ups--82
squats---85

total ---310

27.m.168.5'8
ouch...
warm up- 1/2 mile run
pull-ups
14.7.8.8.(5).6.6.7 total- 61
push-ups
20.25.(16).17.17.17.19.21 total- 152
squats
17.19.21.20.20.(18).21.19 total- 155
sit-ups
(14).15.17.17.16.16.17.21 total- 133
total - 501
tabata total- 53

Back from the Big 21 scheme and injury

346 total
as close to perfect form on each rep as I am capable (inspired by the video)

abmat situps

60+ less reps than last time

Great

After the 2nd round I assisted with a balance ball on the pull-ups. The sit ups were done on the ball.

If it hadn't been for the beer last night... Who know's?

Total 336

Paul Saint John, NB, Canada

I definitely completely lost track of reps... we had a ton of people and only 2 pullup bars at the park, so we substituted railing dips for pullups and did dips, pushups, situps, and squats. my arms were fried after the dips and i did girly pushups. i was starting around 15-20 and falling short of 10 reps by the end of each exercise, so i would estimate about 300?

O Cr*p! - Ok, ok, I'll do it...

after watching the video and doing some math, i'd like to revise my estimate to about 250

#9 Echo

Email me that tabata track. I can't wait to hear it.

I discovered the site and the philosophy yesterday. I am excited to get "CrosFit". At this point, 38 M 260lbs, a tad bit out of shape. I did have to scale the wod:
Assisted Pullups: 10 11 7 = 28
Push Ups: 17 11 1 = 29
Sit ups: (feet anchored, hands touching ears) 11 10 7 = 28
Squats: 12 13 12 = 37

My immediate goal is to be able to do unassitted pull ups. Second goal would be to do all 32 sets. Little by little. Thank you for sharing this site and making your work outs accessible. That being said, I now have a base line.
Regards,
David

36/M/201
Tabata something else...

Pullups -48
Pushups - 100
Situps - 77
Squats - 169

Total - 394

Even at that number...400 seems so far away !

26/F/115

Pull-ups: 6/3/5/3/3/4/4/4 = 32
Push-ups: 15/11/6/10/6/8/8/7 = 71
Sit-ups: 13/13/14/13/12/13/11/15/14/13 = 104
Squats: 21/20/17/18/15/15/15/16 = 137
Total: 344 (Last time 425)

My body feel overly exhausted today from not giving my body enough rest. Also, my right knee feel tight and extremely painful from the 10K yesterday. Lookin forward to rest day.

Pull:53
Push:71
Sit:87
Squat:144

Total: 355

I really wasn't feeling strong today - didn't get much sleep all week. I was expecting better numbers in the pullups and pushups.

TGIRD - Thank God Its Rest Day!

reps/rounds based workouts are hard to log - but here goes...

a pretty small number of entires for tse - 62 total.

median # reps: 384

Top 20:

Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] James Bailey 707 M 23 165
[2] Eric Brandom 545 M 23 185
[3] Kristan Clever 511 F 26 128
[4] Carl Woodward 510 M 37 163 Garage
[5] Rune Lind 1| 497 M 35 180 CrossFit Bodo
[6] Joe Lynch 465 M 20 150
[7] J roCk 446 M 33 191
[8] Shawn Bailey 446 M 36 148
[9] Mike Lane 438 M 43 146 Solo
[10] Matt Chan 438 M 30 200 FRCF
[11] Paul Hauf 433 M 40 175 Solo
[12] Jeremy Creed 432 M 31 175 Solo, Puerto Rico
[13] Anthony Bainbridge 427 M 30 180 CrossFit Fredericton
[14] Dan Heaney 423 M 35 200 Solo
[15] Chris L17 417 M 25 150 www.logsitall.com/book.asp?id=511
[16] Owen Satterley 417 M 28 190
[17] David Bowman 414 M 40 220 Crossfit Charlotte
[18] Jelli Orr 411 F 29 120 Sonz
[19] Erik Eliassen 409 M 20 143 Crossfit Bodø, Norway
[20] Nick Matics 407 M 30 185

To see the entire list as well as details and online logs of the entrants:

http://www.logsitall.com/stats-embedded.asp?ai=22&mi=10&mil=19&mvl=Tabata%20Somet hing%20Else&gender=&ag=&mmx=max

bill patton

no pull up bar @ sunset station... So we worked squats.

Squat #1: 15....... (120)
Push ups: 15, 14, 12, 12, 8, 7, 6, 6 (80)
Sit ups: 15, 14, 12...., 13 (102)
Squat #2: 15...., 16, 17, 19 (127)
429

Kirez #48 and Jon #54, I believe all the work that Tabata himself did was with typical "cardio" exercises such as the stationary bike. There was no question about anyone's ability to keep pedaling for 20sec (how intensely they pedaled was the question). We, obviously, are applying the Tabata interval to exercises for which 8 intervals of 20sec of uninterrupted work is indeed an achievement. There aren't many folks around who have the stamina to sustain all 32 intervals with no breaks. My point is that this workout is a little more complicated than simply saying the Tabata protocol requires you go all out for 20sec.

This is a 16min workout. If you do all reps with full range of motion, the more reps you do, the greater the work, and with constant time, the higher the average power. Average power is intensity, and intensity is what brings results. These are physical realities, not opinions. Maximizing the number of full range reps in the 16min is the goal of this workout. The strategy employed to maximize these reps is where the good debates come in.

Y'all may not know it but in addition to being a monster athlete, Rob Miller is one of the best coaches I have ever seen.
Great effort Rob!

Amy 37/63"/124

I'm really mad at myself because I just realized I did this workout wrong! I did 10 sec on, 10 sec off. I set my watch up wrong. Doh! No wonder my reps weren't as many as I thought they were going to be. Oh well, the last time I did this workout, scaled, I ended up in the hospital for 2-1/2 days with rhabdo. No rhabdo this time - not from a lack of reps, but because I'm in much better shape. Anyway, here they are ...

Tabata Something Else (not done correctly)
pull ups 7 6 6 5 4 3 2 2 = 35
push ups 10 8 7 5 5 4 3 3 = 45
sit ups 7 7 7 7 7 7 7 6 = 55
squats 9 9 9 9 9 9 9 10 = 73
total = 208

Oh well, better watch manipulation next time!

What a great 3 day set. Legs are burning, shoulder sore, back tightened up. Mmmmmm, tastes good.

Started seeing mirages today so the totals may be a little jacked up. Oh well, work this into the schedule as a double check and look forward to the next time coach puts this on the horizon.

Beck: 369 total
Boo: 422 total

SWEET

WU- 3x-samsons and 15supermans. 160 rope jumps
WOD-
Pull ups- 9,5,3,3,2,2, 1,1=23
push ups- 8,9,6,5,4,3,3,3=41
sit ups- 10,10,10,9,9,9,9,9=75
Squats- 16,14,14,14,14,14,12,13,12=109
Total= 248
Clearly I need to work on my upper body endurance.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

302

bw: 185

minus pullups (snowing outside)

PU: 14,14,14,11,7,6,6,6 = 78
SU: 16,15,15,15,14,12,11,11 = 109
SQ: 16,17,17,17,17,17,16,17 = 134

total= 321 w/ strict form.

To compare from last time where I was trying to maximize rep count and sacrificed some form:

PU: 78 vs 97 = -19
SU: 109 vs 109 = 0
SQ: 134 vs 142 = -8
Total: -27

The difference equals about 8% loss in total reps doing strict, full ROM sets vs the inevitable "cheats" when going for speed and reps.

Somewhat painful, but I just felt weak generally. I think I am worn out from the previous days' workouts.

Pull ups : 5,4,3,2,1,1,1,1 (18)
Push ups : 10,10,9,7,5,5,5,5 (56)
Sit ups : 10,9,8,8,8,7,7,7 (64)
Squats : 16,16,15,13,13,14,12,12 (111)
Total : 249

Oh well, nowhere to go but up, at least.

m/35/214

328 total

I liked this one :)

Puppies: Cut the work in half

16 intervals
20 sec work, 10 sec rest

25 pulls
33 push
25 situp (floor no support)
39 squat

#37

Thanks for the mean mixes. I'll definitely be using them!

Where do you think the best place is to buy kettlebells?

#100

I bought my kettlebells at Dicks Sporting Goods. Although, there might be a better deal out there

This was my first Tabata and it rocked. I need to work on my grip so that I can get more pull ups in.

Pull Ups: 88
Push Ups: 126
Sit Ups(Bar behind calves 90degree): 126
Squats: 169
Total: 509

This has been a great three days.

Mark
Pull ups - 11,11,11,11,10,8,8,8= 78
Push ups - 10,10,10,10,10,10,10,8= 78
Sit ups - 15,15,15,15,15,15,15,14= 119
Squats - 18,18,18,18,18,18,18,18= 144

Total = 419

Push ups were chest to deck, sit ups were anchored, kipping pull ups, and full extension Dynamax ball squats. PR by 10. Need to continue to work on par.

second time with this. It looks easier on paper!
210 total up from 185.

I just bought these adjustable kettlebells and they are great!
http://www.kettlestack.com/

are the squats done without weight? thanks

F/45/5'5"/160
4th Week of XF - 1st Tabata

Pull ups: 9-8-7-7-5-6-6-6 = 54
Push ups: 16-11-9-8-8-6-6-8= 72
Sit ups: 21-20-18-17-19-19-20-15 = 129
Squats: 12-11-10-11-9-9-9-8 = 79

Total 334

Pull ups with assist, push ups with knees down, sit ups w/ bent knees and a small ball under my back for extension, and squats were about half way down. I need to be able to walk tomorrow.

Crossfit Rocks!

390 (PR)

Pull-up 82 (+12)
Push-up 71 (+1, chest touching floor with full ext at top)
Sit-up 94 (+7)
Squat 143 (-7, but hit 24 on first interval then was around 16/18)

1/5/08 377
10/4/07 327 (cleaned up form)
9/20/06 367

pull: 5,5,5,5,5,5,5,4 = 39
push: 10,10,10,10,10,10,9,6 = 75
sit: 12,12,12,12,12,12,12,12 = 96
squat: 13,13,13,13,13,13,13,17 = 108

total = 318

34/M/77kg

As Rx'd:

Score: 372

Tabata: 38

31/m/200

My brother in law is home from Iraq!

To celebrate we hit Tabata something else today at my Globo Gym with my bride.

Forrest - 375
Mendy - 366 with jumping p/u's
Ben - 349

Off to my well earned massage

pullup: 10,10,10,5,5,5,5,5 = 55
didn't warm up first (bad idea) plus doorway pullup bar not a good combo
pushup: 10,10,11,10,10,10,10,10 = 81
strict form today...all the way up and down
situp: 11,11,11,11,11,11,12,12 = 90
on the ground feet anchored
squat: 12,13,12,13,12,13,12,13 = 100
tot = 326
goal was 320

25/m/162
CFWUx1
Burg wu x2
snatch practice up to 115 lbs x 5
wod- 478, 2 reps from my pr, felt stronger than last time and recovered faster after, good signs.

pull-ups - 9,9,9,9,9,7,4,5 = 64 (15) (gravitron)
(up from 5 @ 18 on gravitron)
push-ups - 10,10,10,10,10,10,10,10 = 80
(up from 5)
sit-ups - 12,12,12,12,12,12,12,12 = 96
(same)
squats - 15,15,15,15,15,15,15,15 = 120
(same)
Total = 41 or 360
(up from 37 & 341)

ran 1.5 miles

Krumdog

thanks for another great performance, Rob.
love the 'stache too!

34/M/168#/6'0"

WU: mod CFWU x1, stretching

WOD: TSE with unanchored situps
Pull ups: 80
Push ups: 86
Sit ups: 100
Squats: 131

Total 397 (PR)

Sixteen minutes in hell...

m/24/165

CFWU

As Rx'd

46 Pull ups
86 Push Ups
120 Sit Ups
122 Squats

Total: 374

Anyone know where I can get a Pukie T-Shirt? Doesnt look like the store is selling them anymore.

M/42/170/70"

pu/u-20,17,14,10,10,10,9,8(98)
pl/u-11,13,8,7,7,7,6,6(65) 4th set poor form
s/u-10,10,9,9,8,9,8,9(72)
sq-15,16,16,15,14,14,13,14(117)

Total:352

m/30/170

pull 10,8,6,7,6,6,5,3,5=56
push 16,20,10,12,12,15,12,12=109
sit 13,8,12,13,13,12,13,14=98
sqot 23,11,25,25,22,28,28,29=191 total=454

f/26

pull 14,13,12,11,9,8,6,7=80
push 11,12,10,9,8,9,7,8=74
sit 5,22,18,19,17,17,16,19=133
sqot 17,21,19,20,20,18,20,21=146 toyal=433

man, did this kick my butt today, but finally my first WOD that I did with all the rounds!!!!!!

2 substitutes - Crunches instead of situps and a shoulder workout where you take push up bars, get your butt up in the air, and lean your head down b/w the bars and backup (Does this seem like a good substitute?, any other ones?)

"pullups" - 9,9,7,6,6,5,5,4 - 51
Crunches - 20,20,19,20,20,20,20,20 - 159
squats - 16,17,18,18,18,18,18,18 - 141
pushups - 15,15,10,9,8,8,6,7 - 78

Total: 429

44/76"/191

as rx

PU: 8/6/5/2/4/3/3/4 = 35 (2)
Pushups: 15/12/12/10/11/10/7/8 = 85 (7)
SU: 11/13/12/11/10/11/10/10 = 88 (10)
Sq: 16/16/16/16/15/17/16/14 = 126 (14)

total: 334 (33)

PR on total (v. 308); lower on tabata score by 2 (v.35)

as rx'd

full range reps

pull-87 (88) -1
push-90 (88) +2
sit-91 (85) +6
squat-143 (140)+3

411 pr 401 last time

16-11-8-9-8-7-6-7
20-16-12-10-10-10-10-10
14-15-14-12-12-12-12-12
18-16-14-14-13-13-13-15
Total- 389(pr)
last time- 380

are we supposed to kip on the pullups on every workout?

#54 Amen

#87
[1] James Bailey 707 M 23 165, love to see that

One more thing, why is he doing GHD situps and not regular situps...is that a preferance or should we do that

279. Lower than last time because I did GHD situps vs. standard anchored and, well, there was that 10k run.

Pullups: 12-8-6-6-5-5-6-6
Pushups: 9-8-8-6-6-6-6-6
GHD situps: 9-8-8-7-8-6-7-9
Squats: 12-12-14-14-13-13-15-15

#123 Dan Colson,

think I am going to second that one

m/198/30/6'1"

pull ups X 10/9/8/7/7/6/7=62
push ups X 20/10/10/9/8/7/9/8=81
sit ups (on floor un anchored)
X 20/20/20/20/18/17/15/16=146
squats X 14/12/14/16/16/14/14/18=118

407

Nursing injury. Used 1.5 pood KB swings for pullups.

This WOD was performed with 20# weighted vest.

KBs: 10-10-8-8-8-8-8-8
Pushups: 10-10-10-10-8-8-8-8
Situps: 10-11-10-10-9-9-9-11
Squats: 10-12-12-12-12-12-12-14

Total = 315

Tariq

Gina

PU 18,8,5,5,5,5,5,5 = 56
Push 15,10,10,10,10,10,10,10 =85
SU 14,16,14,15,15,15,15,14 =118
SQ 20,21,20,20,20,20,19,20 =160

Total 419

Wayne

PU 10,9,7,8,6,7,7,7 =61
Push 19,15,15,13,12,11,12,12= 109
SU 12,12,11,12,13,12,13,12,= 97
SQ 10,11,12,14,14,12,14,14 =91

Total 358

Situps on flatground

It's hard to keep track of time by yourself. Need a partner. I maxed rep for 20 sec then just did one less for each of the following 7 intervals.

44/M/6'/185

AS RX'D

PUSH-UPS, CHEST TO FLOOR: 35,28,23,21,19,17,15,17.
PULL-UPS, DEAD HANG: 18,12,10,8,7,6,7,6.
SIT-UPS, NOT ANCHORED: 23,22,20,19,19,18,17,18.
SQUATS, TO 12 INCH BOX: 23,23,21,23,20,22,19,25.

TOTAL: 581 REPS.

DONE! I'M SOOO DONE.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

36/m/6'/230
Paul 449

40/m/5'10"/198
Steve 425

36/m/5'7 1/2"/175
KC 418

"You can't get a good workout is 7 minutes!"

28yom/6'4"/215#

Pull:5,4,3,3,2,3,3,3=26 (desperate for a real pullup bar at home)
Push:10,10,10,10,10,10,9,8=77
Sit:9,10,9,10,9,9,10,10=76
Squat:15,15,15,15,15,15,15,15=120
Total:299 (PR)

CFWU X 2, 10 reps
Burgener WU X 1

Kipping pullups 9-10-9-8-7-7-6-7 = 63
Pushups, nose and chest to floor, full extension 19-14-11-9-9-9-9-8 = 88
GHD situps 10-10-9-10-9-8-8-8 = 72
Squat to medicine ball, full hip extension at top 21-20-18-20-16-16-19-19 = 149

Total = 372

After the WOD on Thursday, a soccer game, and running a 10k, I was really surprised at the numbers. This was the first time I bothered to keep track of the numbers.

In the past, I just wanted the entire 10 seconds to catch my breath. It would be nice to have a seperate person to time and another to count reps.

I have another soccer game in 2.5 hours. I want to play the entire game, but that may not be realistic. If I can't keep up, I will sub out - I don't want to be a weak link on the field.

M/27/180/6'1

pull ups - 31
push ups - 72
sit ups - 135
squats - 138

total = 376

These last three WODs were great.

46 / 172

wore a 20# vest again - next time, no way

50-69-96-112 = 327 new PR with a vest (7 more), 42 off w/o the vest

as rx'd
Total 434

#66, Re "Owen's" post

WOD comments are not the place for posting chain-email urban legends. If that incident had been witnessed by Owen, maybe. Since it has been posted on a thousand message boards and sent in a million spam-mail messages, no-go.

42/f/5'3/120

warm up row 3 min
338 (modification: assisted pull ups)

YES!

:)

First Tabata S.E.
pullups 10-8-6-5-5-5-4-4 total 47
pushups 15-11-10-8-6-6-7-6 total 69
situps 16-16-16-16-16-16-16-16 total 128
squats 15-15-15-12-11-11-12-13 total 104
overall total 348

feet anchored on situps
took 50 seconds to get from pushups to situps

Thank you CrossFit!

Pull ups: 103
Push ups: 152
GHD sit ups: 77
Squats: 145

Total: 477

#140

Understood! Just seemed strange to see it vanish - almost thought I dreamt it. Legend or no, it gave me a great shot of adrenaline and a good workout!

29/M/6'4"/207#

Pull-ups: 11,8,5,6,5,5,5,3 = 48
Push-ups: 10,10,10,10,8,7,5,7 = 67
Sit-ups (AbMat): 13,11,8,8,8,6,7,7 = 68
KB swings (hip issues): 9,11,5,10,10,9,10,12 = 76
1st three rounds of swings was w/1.5 pood, dropped to 1 pood for the final 5
PS. Wow, I wish I could do 35 push ups in 20 seconds, THAT'S F'IN AMAZING.
TOTAL = 259

32/F/5'10"/154#

I'm not usually one for excuses, but this was six days straight of workouts for me; I also did heavy bench press and squats in addition to the 10k yesterday. I'm not surprised my performance suffered.
Pull-ups: 10,8,6,5,6,6,3,4 = 48 (+1)
Push-ups: 8,8,8,5,6,5,5,6 = 51 (-1)
Sit-ups (butterfly AbMat): 10,10,10,10,9,9,9,10 = 77 (-3)
Squats: 17,17,17,15,15,15,15,16 = 127 (-8)
TOTAL = 303 (-11 from last time)

spousal unit 1:
pullups = 62 (assisted..)
pushups = 36
situps = 46
squats = 101

spousal unit 2:
pullups = 45 (assisted..)
pushups = 53
situps = 79

will unassisted pullups ever be within our grasp?
squats = 98

23/m/215/6'1"

So I cheated a little bit last time and gave myself credit for pushups that weren't quite all the way down, back slouching, and situps that weren't all the way up. I was a little ego-driven at that point (in my earlier crossfitting days), and needed to feel somewhat adequate to post among such athletes. But today was all-out honest reps, and they were ROUGH. I must have grown as a person. :)

Old numbers:

Pullups: 26 (assisted)
Pushups: 70
Situps: 66
Squats: 88
Total 250

Today:
Pullups: 43 (none assisted)
Pushups: 67 (lost three, but made up for them in form)
Situps: 72
Squats: 87 (lost one, more tired by this point than last time)
Total: 269 PR!

21/m/6'2/180#

as Rx'd

Pullups-9,6,3,3,4,3,2,3=33

Pushups-30,25,15,10,10,10,10,8=118

Situps-15,15,15,15,15,13,13,12=113

Squats-16,17,16,16,16,16,16,16,=129

Total=393

happy with my total, but really I want in this world is a decent kipping pull up...the recent vids have been great though

First Tabata S.E. As Rx'd, though I did the sit-ups with a steep decline which was a horrible idea. Lessons: my kipping pull-ups need a lot of work and my abs aren't up to snuff.

Pull-ups: 52
Push-ups: 73
Sit-ups: 40
Squats: 118

Total: 283

you guys got the coolest music ever for the vids.I definitely needed someone to help with timing.
pullups
13-11-7-7-7-6-6-7
pushups
14-14-9-9-7-6-7-6
situps
9-8-8-8-8-8-8-8
squats (tired)
13-15-13-12-10-12-11-11
ill add em up later

10,10,10,10,10,7,6,6=69
10,10,10,10,10,8,6,5=69
11,10,10,9,9,9,9,8=75
15,16,16,16,18,18,18,21=138

Total 351,

unanchored situps on abmat slowed me down a ton.

m/39/150

pull-ups:12-10-8-6-5-5-5-5=56
push-ups:15-15-15-10-10-10-10-10=95
sit-ups (ab-mat):10-10-10-10-10-10-10-10=80
squats:15-15-15-15-15-15-15-15=120

total:351

m28/204/6'2"

Pull-15,14,12,10,9,7,7,7-71
Push-16,10,7,7,6,6,6,6-64
Sit-8,12,12,11,11,11,11,11-77
Squat-18,17,17,16,16,16,16,16-132

344

M/45/157
Pullups: 15/16/14/11/8/7/7/7 = 85
Pushups: 16/12/10/8/7/7/6/6 = 72
Situps (anchored): 16/15/12/13/12/12/11/11 = 102
Squats: 18/18/18/18/18/18/18/19 = 145
Total: 404 (last time 403)

My first also. Pulls ups were assisted & rigged off my office furniture since I was home today (don't ask)...

Pull-ups: 59
Push-ups: 76
Sit-ups: 48
Squats: 104

Total: 287

whoops-

sit-87

354

M/27/205 lbs

Pullups- 7/7/7/7/7/7/7/7- 56
Pushups- 20/20/20/20/20/20/20/20- 160
Situps- 13/13/13/13/12/12/12/11- 99
Squats- 15/15/15/15/17/17/19/18- 131
Total- 446. PR.

good day all!

45/180

301 wearing a 20lb vest.

Pull ups - 70
Push ups - 81
sit ups - 84
Squats - 140

375 total

M/6'2"/34/235

First time on this WOD missed my goal of 300 by 5.

Pull Ups 39
Push Ups 62
Sit Ups 83
Squats 111

total 295

UGH two weeks into this and this is what i get?
Pull-ups: 4-4-3-4-3-3-4-2=27 (assisted)
Push-ups: 11-7-6-5-4-3-5-6=47
Sit-ups: 6-5-5-4-4-4-4-6=38
Squats: 9-10-3-0-Puke=22

Total: 134
Thank god tomorrow is a rest day.

that workout was super tough to do alone and keep track of everything. i tried to keep up with my stopwatch on my phone but the pull ups were tough to do with that.

jump pullups: 15/11/11/10/10/10/10/10=87
push ups: 15/12/10/10/10/10/10/10=87
situps (abmat): 14/13/12/12/12/12/10/10=95
squats: 15/12/12/12/12/12/12/12=99
total: 368

M/56/202/70"

Tabata intervals

pull ups 15,12,10,8,8,8,7,6 74
push ups 15/15/15/15/15/15/15/15 120
sit ups 15/15/15/15/15/15/15/15 120
squats 20/20/20/20/20/20/20/20 160

Total 474

Pull-12,12,12,12,9,7,6,4 - 74
Push-13,13,11,8,7,6,5,5 - 68
SU-11,11,9,10,8,9,8,9 - 75
Sqt-15,14,12,12,12,11,13,13 - 102
74+68+75+102=319
Total=319

The GHD was gone. In its place was a brand new AbCoaster. I almost cried. Situps were on the floor no anchor.

This afternoon I will finally get a chance to climb Boney Mountain. That is unless I decide to go surfing.

pullups 12 12 10 10 9 8 7 8 76(+5)
pushups 11 12 12 12 12 10 10 9 88(+10)
situps 12 12 12 12 12 12 11 11 94(+15!)
squat 20 20 20 18 18 18 17 18 149(+3)
Total 407, pr by 33. Done at st.5, partition goal was 12 per round on pull,push,sit, then 20 on squats.

F/5'10"/32/147

Pull-ups - 41
Push-ups - 86
Sit-ups - 96
Squats - 113

Total - 336

F/5'4"/25/135

Pull-ups - 61 (jumping pull-ups)
Push-ups - 100 (from knees)
Sit-ups - 95
Squats - 11

Total - 375

M/50/6'/195

Given my recent schedule had to combine some things. Did "deck of cards".

openned and closed it with 200 meter runs (with aces and jokers a total of 8-200s)

Aces and Jokers: 200 meter runs-9 mph 1% incline
Clubs: 1-7 pull ups (x2), 8-King Horizontal PUs
Diamonds: sit ups (x2),
Hearts: 1-7 box jumps (x2), 8-King Squats (x2)
Spades: 1-7 dips (x2), 8-King Push ups (x2)

Time 55:02

Not real fast overall and I know to all the young (and not so young) guns that is super slow 200 meters but these legs haven't turned over that fast since college track days. And as you can see my pull ups need some work. But when I was done I was dripping wet with a 400 meter workout headache. It was very challenging, which I really like about crossfit. So for me, at my level right now, that was speed work.

M/44/190#

Pull ups 48
Push ups 67
Crunches141
Squats 147

Jan 6

Pull ups 45 (three different grips rotated)
Push ups 83
Situps 67 (no anchoring all the way up)
Squats 124

Feb 3

(6x7,2x6),(8x10),(6x11,2x12),(8x17) =(54,80,90,136) = 360 (PR)

So, I gamed this time rather than going all out each 20 seconds, and went for a steady number. Result? Over 80 more reps for a huge PR, and more total work done.

Pull-ups 8,8,8,8,8,8,8,8 = 64 (8)
Push-ups 14,14,14,14,14,14,14,14 = 112 (14)
Sit-ups 15,15,14,14,14,14,14,17 = 117 (14)
Squats 14,14,14,14,14,14,14,17 = 115 (14)

Total = 408 (50)

Pullups (jumping) = 14 10 10 9 8 8 8 8 = 75
Pushups = 10 9 8 7 6 6 5 6 = 57
Situps (GHD) = 8 9 8 8 8 8 8 8 = 65
Squats = 15 14 15 14 13 12 14 15 = 112

Total = 309

m/41/160

341-not happy with my total, off my PR by 60. neck/shoulder/lower back sore from past workouts. Time to listen to my body and take a few days rest, regardless of what my CrossFit addled brain tries to get me to do.

Tony B:

Thanks for the great, great, audio on that video. That was smokin!

David
CF Chattanooga

m/40/192

CFWU x1

Pull Ups 33
Push Ups 68
Sit Ups 59
Squats 98
Total 258

Pull Ups were dead hang.

wu-rope jumps 100 + 10 du

tabata se

pull ups(bench)14,10,8,8,7,7,7,7=68
push ups(strict)10,8,5,5,4(knees)6,6,6=32(s),20(kn)
situps (hooked) 8,11,10,10,8,8,8,7=70
squats 16,15,14,12,11,11,11,13=103
total= 293

I did 2 different workouts today, one with the Edgewater group and one at BullFit....I am done! Woo! Both were awesome workouts.

Anita, if you are reading this HELLO! Nice to meet you!

Thank god tomorrow is a rest day. My hands need it.

28/m/188

254

inspired by rob, i did GHDs instead of my usual anchored SUs, and tender patella tendons forced me to nix the squats in favor of BEs. felt great today, aside from the knee; once this guy heels i think i'll be able hit 300 with the GHD-version of this...

35/m/70/170 amundson wu
Last time: This time:
55 pull 67 pull
68 push 85 push
76 sit 86 sit
114 squat 120 squat
313 total 358 total!

14 days till Cert!

38/m/190
as rx'd

405

Does anyone have the chime stream to make your own tabata music?

M/24/145#

Pull - 19,11,10,8,9,10,9,10
Push - 20,16,14,12,9,10,9,9
Sit - 16,16,18,19,18,16,18,13
Squat- 16,16,18,14,13,13,12,13

Total - 434

BW 172

Pull-ups- 11/11/11/11/11/10/8/10 = 83
Push-ups- 16/15/15/15/15/15/15/13 = 119
Sit-ups- 18/18/18/18/17/17/16/16 = 138
Squats- 20/20/20/18/17/16/15/16 = 142

Total: 482

Sandy
473
Darlene
340

PU: 9-8-4-2-3-4-4-4, total = 38
push: 13-13-13-13-13-14-20-13, total = 112
situps: 18-18-16-17-17-16-15-15, total = 132
squats: 21-20-20-20-20-20-20-20, total = 161

total = 443
tabata = 2+13+15+20 = 50

See what pacing can do for push-ups.
Notice a little asymmetry between my pull-up and push-up ability?

36/m/175

Pullups- 6/6/6/5/6/5/5/4 = 43
Pushups- 15/10/9/7/5/6/5/5 = 62
Situps- 18/16/13/12/11/10/10/8 = 98
Squats- 15/14/13/11/12/11/12/11 = 99

Total 302

Last time total 258, so this is a substantial improvement in just 3 or so weeks. Especially the pull ups. Th kip is coming along nicely and the ROM on all exercises is much improved.

Scott is pleased with Scott.

27/F/170
Pull ups (with 60# on gravitron): 10,10,10,10,9,8,8,8 = 73
Pushups: 15,15,15,15,15,13,13,13= 114
Squats: 13,15,15,15,15,15,15,16= 119
Sit-ups:10,11,11,12,12,12,12,12=92
Total 398

Love workouts like this one even though i work out at the hottest gym in hawaii and sweat like crazy- my workouts get some crazy looks from the gigantic local lifter guys but oh well

pull ups - 15/12/8/7/6/7/5/5 = 65
push ups - 19/14/12/10/9/9/7/6 = 86
sit ups - 15/13/12/13/12/13/11/12 = 101
squats - 18/19/18/17/17/15/15/17 = 136
total 388 pb

39/M/170

Pull-6/4/5/4/4/3/4/4 = 34
Push-13/10/7/5/3/4/3/4 = 49
Sit-8/9/9/8/8/8/6/7 = 62
Squat-10/9/6/8/9/8/6/8 = 64
Total = 209

Pullups at Situps were a bit better than last time, but Pushups and Squats were worse. Hmm.

j/PU: 5-2-5-5-6-5-4-5, total = 37
push: 9-7-5-4-3-2-2-2, total = 34
situps: 13-13-13-13-12-13-12-14, total = 101
squats: 13-13-13-12-10-11-11-12, total = 96

total = 268
tabata = 2+2+12+10 = 26

Jumping pull-ups. Push-ups were strong.

d - 29m/170

pull: 11,11,11,11,11,11,10,9=85
push: 12,12,12,11,11,10,8,10=86
situp: 12,12,12,12,12,11,11,11=93
squat: 17,17,17,17,17,17,17,19=138
total = 402 (pr)

went with a pacing strategy and it felt much better...didn't think i had a pr in me today after those last two wod's but i'll take it

j - 34f/125

pull: 8,8,8,4,3,4,3,5=43
push: 16,14,12,12,12,12,12,12=102
situp: 15,15,14,14,13,12,12,13=108
squat: 20,17,17,17,17,17,20,20=145
total = 398 (pr)

Woah.

Pull/u:5,6,4,3,2,4,3,3,2
Push/u:12,12,6,5,5,5,4,5,4
Sit/u:10,10,7,8,7,5,4,5
Sq:13,14,13,11,11,11,11,12

Total:237

Is that 9 rounds of Pull-ups and Push-ups?! I guess so. I didn't realize it when I was in the middle.

#147 - Tenacious E - good for you, 1 1/2 years ago i got 367 w/less than perfect form, one year later got 327 w/full pushups chest to floor full arm extension, full ROM sit-ups on abmat and full hip ext squats, that was my new standard, 3 months later improved to 377 and today 390. While big numbers look impressive sometimes they really don't mean much when in the end you only did part of each rep. Looks like you've got it!

PLU=51
PSU=80
STU=87
SQT=120

Total: 338

38M/175

330

Stay safe all

Jumping PLU=101
Knee PSU=64
STU=62
SQT=133

Total: 360

Pullups: 49
Pushups: 80
Situps: 64
Squats: 120
Total: 313

Less than last time but much more strict in form.

33/M/225

Pull=12,9,10,7,8,5,7,6 = 64
Push=15,17,12,12,10,9,7,7,7 = 84
Sit=12,10,11,11,12,10,9,10 = 85
Squat=16,13,12,10,10,10,10,10 = 91

Total = 324 (pr fron 309)

37m 185
PLU:17,10,10,4,8,6,7,6=68
PSU:21,18,14,10,10,11,10,10=104
STU:10,23,24,24,24,23,21,16=165 (crunches)
SQT:16,20,20,20,19,20,20,20=155

492 but crunches inflate it some

Pullups: 10 9 8 7 7 7 7 5 = 61
Pushups: 15 13 10 10 10 10 10 12 = 90
Situps: 14 14 14 14 13 13 13 14 = 109
Squats: 19 19 19 19 19 19 23 21 = 158
Total: 418

Pullups all kipping, situps unanchored with hands at side.

"Tabata Something Else"
Jen (first CF ever!):
Jumping pullups: 18
Knee Pushups: 32
Situps: 41
Squats: 33

Brian (as r'xd):
41
122
96
143

Great work guy!

as rx'd 336. i know i can improve by an easy 32 next time. I will get an extra 1 on each round.

sounds easy enough.

take care

m/155/5'9"

Pull-ups-> 19,15,7,4,5,5,4,4=63
Push-ups-> 28,23,15,11,8,10,10,10,10=115
Sit-ups-> 17,16,13,10,10,10,10,10=96
Squat-> 20,18,16,15,15,15,15,16=130

Total=404

A great Kitchen Gym workout!
jumping pullups: 70 (1st set kipped)
pushups from knees: 68
sit-ups with stepstool anchor: 81
Squats: 136
Total=355

Baring the fact that I can't do pull up in my house yet and skipped those, I did a total of 290

Push ups = 62
Sit ups = 118
Squats = 110
Total = 290

Awesome!

Forgot to add this was the first ever CF for the hubby and he also skipped the PU's but did a total of 240 with the rest.

42yom / 145

PullUp 13,13,13,13,10,10,9,9 = 90
PushUp 15,15,15,13,10,10,9,9 = 96
SitUp 17,17,17,17,17,17,14,13 = 129
Squat 17,17,17,14,14,13.14,14 = 120

Total 435

3 less than PR. Squat numbers were down because of DOMS from yesterdays run.

Post - DU Practice

didn't do GHD situps before
so i didn't do those

can't be too careful about getting inguinal hernia's ...

Hi kids,

Male--24--158lbs--five foot five.

Pull-ups->(15)(15)(12)(10)(10)(10)(10)(10)=92
solid kips
Push-ups->(15)(15)(15)(10)(10)(10)(8)(7)=90
banging the old chest off the floor
Sit-ups->(10)(10)(10)(8)(8)(8)(8)(6)=68
flat as a board from feet to shoulders
Squats->(15)(15)(15)(15)(15)(15)(15)(15)=120
deep and fast

Total=380!!!!

I was so jazzed when I added this up, I was really hoping to make 350 while quietly dreaming for 375 but 380. Sad part now is I'm disappointed I didn't push harder on my sit-up's

Congrats to everyone for making it through the past three days alive. Again Coach I'm very sorry for whatever we've done....but at the same time we're totally gonna do it again.

Much Love,
George

M50/170

Pullups 14/12/10/8/8/8/7/3

Pushups 19/12/11/8/7/8/7/7

Situps 10/11/9/9/8/9/9/9 ghd

Squats 14/14/14/15/14/15/16/15

Total 348

m/40/177

PU: 8-7-7-7-7-7-7-6 = 56
psh: 12-12-12-9-6-6-5-3= 65 hit the wall
SU: 11-11-11-11-11-11-10-8= 84
SQ: 15-15-15-14-14-12-14-15= 114

total: 319

up slightly in Pullups and SU; way off in push;
overall ok.

Many thanks MHLane for the time/rep keeping- big help!

Hi Kids,

92 Pull-ups
solid kip
90 Push-ups
banging the chest off the floor
68 Sit-ups
full, 1980's style, lying on my back touching my toes
120 Squats
deep but not as fast as usual

total=380.

I'm very excited about this, I was hoping for 350 and secretly wishing for 375. Now I'm peeved that I didn't push harder on the sit-ups.

Congrats to everyone who lasted these three days whether you were RX'd or not.

Much Love,
George

46m200#

341 reps, finally busted over 300 and then some!

Chistian M/5'8"/147
as Rx'd
Pullups - 13,8,5,6,6,6,6,6 = 56
Pushups - 13,14,13,10,8,9,9,9 = 85
Situps - 8,9,10,8,9,9,10,10 = 73
Squat - 20,19,18,15,12,15,18,20 = 137
Total = 351

Eduardo M/5'10"/207
as Rx'd
Pullups - 12,9,7,5,5,6,6,5 = 55
Pushups - 20,20,12,12,8,8,10,10 = 100
Situps - 10,9,9,9,10,10,9,10 = 76
Squat - 19,15,15,13,15,13,13,20 = 123
Total = 354

40/m/72/185
Ran 4 @ 31:10 at noon

Did Tabata Something Else at 1515
Really concentrated on form of squats - numbers last time were really off the charts, and I'm not sure I was going full range of motion. All other areas improved.

Pull ups - 7,6,4,9,8,10,10,11(last 5 jumping)-65
Push ups - 18,11,10,8,7,7,7,6-74
Sit ups - 8,9,8,9,8,8,8,9-67 (unsupt, 90)
Squats - 21,22,21,20,22,21,20,22-169
Total - 375

080105 - 415 (59,72,81,203)
071024 - 364 (62,64,82,156)
070821 - 273 (58,77,85,151)

First Tabata! Thanks Coach!!

382 reps as rx'd.

Pull- 37
Push- 66
Sits- 172
Squat- 107

Pull Ups 58 (-2)
Push Ups 68 (+4)
Sit Ups 61 (+5) AbMat, legs butterflied, feet unanchored
Squats 133 (+6) to Dmax ball

Total = 320, 13 better than last time.

as rx'd. situps were ball crunches on 65cm

pull-42
push-70
sits-90
squats-107

Total: 319

Hi guys!! Moified with jumping pull-ups and knee Push-ups, but still a great workout. Next time I will have my pull-ups with no jumping!!
Female/ 29/ 146lbs
Total: 343

29M/5'6"/163#

Last time 01/05/08:

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

Today:

Pull-ups: 15 14 11 10 8 6 7 8 = 79
Push-ups: 20 15 11 8 8 7 7 6 = 82
Sit-ups: 15 13 12 9 9 9 9 9 = 85
Squats: 20 20 20 15 15 13 13 13 = 129

TOTAL: 375 Tabata: 34

Poor showing today. That's what I get for throwing down 8 heavy beers last night & staying up too late.

28/M/6'1"/255lb ("more to love")

Disclaimer: Almost 8 weeks out of AC Joint Decompression Surgery(left, non-dominant shoulder), first attempts at pull-ups, and I wasn't any good at them before the surgery. Add a bunch of fat gained during downtime, and it's even worse. I mean...a good starting point. :-/

Wussified WOD:
Aim for 50/ea per 4 minutes:
50 Jumping Pullups
50 Pushups (good, chest to ground, mostly)
50 Situps (tried unanchored, had to go with an anchor for this gunship)
50 Squats

Finished first 3 rounds in ~4min, ea, got the squats over with early for a total time of 14:48. Sad but true. I'll get there eventually, though!

M/31/5'7/180
Pull 11,10,10,9,8,8,8,8-72
Push 10,10,11,12,11,10,8,8-80
Sit 15,14,13,13,11,13,12,11-103
Squat 17,17,15,15,15,15,15,15-124
Total-379
Tabata-42
PR by 19. My wife counted and wrote down my scores, so could rest for the 10 second breaks. This helped alot. This was a hard effort, and 400 seems a long way away.
Great video for TSE. Intensity plus proper form.

First time with this as Rx'd.

Pull-ups: 10 7 4 5 5 3 4 5 = 43
Push-ups: 11 8 8 8 5 5 6 5 = 56
Sit-ups: 3 7 9 7 7 8 8 7 = 56
Squats: 10 13 13 11 12 10 12 11 = 92
Total: 247

Pull-ups all kipped. Push-ups chest to ground. Situps on decline bench (no GHD available), which I had to run over to after the push-ups, hence the poor first round of sit-ups. Lots of funny looks today...I always wear my CF T-shirt for WODs like this one.

25/m/192

pullups-72
push ups-107
sit ups-84
squats-124

total-387

46YOM 5'10" 190

OHP with 2x20lbs of chain dangling from bar ends*
45*/10 95*/5 115*/3x3

Pullup 13 12 8 9 8 6 6 6
Pushup 20 18 14 11 8 10 9 10
Abmat situp 15 20 13 12 10 10 9 12
Squat, butt to dynamax 15 15 15 12 10 15 10 19

Total 380 (old number was 336)

The fuel used for this workout was one RedBull and one fresh bakery donut....does anyone know how many blocks that is :)

Pull-ups 6,4,2,3,3,2,2,3 = 25
Push-ups 10,12,8,8,7,7,5,6 = 63
Sit-ups 7,7,7,6,7,6,5,6 = 51
Squats 15,13,11,11,12,11,11,12 = 96

== 235

Gave blood yesterday (after the 10k).

Third CF workout (buttercup Brandx)
Pullups (modified feet on ground to weight bar) 30
pushups 30
situps 30
squats 54

total-144

36yom/6'/205

79 -Pull ups
66 -Push ups
54 -Sit ups (abmat)
120 -Squat

319 total

first WOD after 3 weeks on the disabled list.
scaled to 16 sets:

pullups: 17,13,12,7 = 49
pushups: 23,16,9,7 = 55
situps (knees 90, feet anchored): 14,11,10,10 = 45
squats: 17,15,14,12 = 58

total = 207

first couple of sets of each exercise were strict... then fatigue set in and it got ugly...
next time slow and steady.
Love CrossFit

8,8,8,8,7,7,6,6 = 58
8,8,8,8,7,7,5,4 = 55
0,9,9,9,8,7,7,7 = 56
10,10,10,8,8,10,8,10 = 74
total = 243, 25 point improvement

pull: 15, 15, 16, 12, 12,11,11,11 (103)
push: 15, 15, 16, 15, 15, 15, 14, 13 (118)
back ext (sub for situp): 13, 13, 12, 12, 15, 12, 12, 12 (101)
Squat: 23, 23, 20, 21, 20, 20, 20, 20, (167)

Total: 489
felt good, hadn't done this for a while

CFWU x3

WOD
PU's: 10-8-8-8-8-8-8-8
Push-up: 20-15-15-15-15-15-15-10
GHD Sit-ups: 10-10-10-10-10-10-10-10
Squats: 20-20-20-20-20-20-20-20
Total: 418

Had to wait :02 for someone to get off the GHD. Did better then I thougt I would after an all nighter. It's crazy how a person can go from the mid 500's to low 400's just by doing GHD instead of miltary Sit-ups. Time to ice my IT-Band and my headache. Arrghhh!

Get some, Go again!

11,9,6,5,4,5,5,5 50
18,12,9,7,5,6,5,5 67
11,11,11,11,11,11,11,11 88
20,17,17,17,16,16,15,17 135
340

M/51/205/74"
Total = 306 same as 1-05-08 score. Everything was much higher except situps. Last time I did crunches: this time full situps on ball and I got 20 less. I did 21 chest-to-floor pushups on the first set then went steadily down to 6 strict after that. I need to pace them next time so I can do more - or, just go all out again.
Pullups = 50 previous = 36
Pushups = 73 previous = 63
Situps = 93 previous = 119
Squats = 90 previous = 88

M/40/5'11"/190

Pull-ups (barrel): 13,11,10,9,8,7,7,9=74
Push-ups: 13,12,11,8,8,7,6,7=72
Sit-ups (un-anchored): 12,11,11,12,11,11,11,11=90
Squats: 17,16,16,16,15,15,15,17=127

total: 363

F/37/5'6"/140

Pull-ups (jumping from ground): 13,9,8,8,7,7,6,7=65
Push-ups: 16,13,11,9,9,8,7,7=80
Sit-ups (un-anchored): 13,13,13,13,13,13,12,12=102
Squats: 17,16,15,15,14,15,14,15=121

total: 368

31 F/155

Pull up:14 13 10 10 13 9 9 9=87
Push up:29 23 14 10 12 10 10 10=118
Sit up:24 22 20 18 16 15 15 16=146
Squat:27 24 20 20 20 22 21 20=174

Total 525

After my first 2 rounds of pullups I had to go to jump pulls!!!! Then finished the last 3 with kips

pull-ups: 74 (8)
push-ups: 64 (8)
sit-ups: 195 (20)
squats: 104 (12)

total: 437 / tabata total: 48

Pull-ups 16-10-7-4-5-4-3-4=53
Push-ups 12-10-8-6-6-4-5-5=56
Sit-ups 19-18-16-16-18-17-13-15=132
Squat 18-18-15-15-15-12-15-15=123

Total:364

M/23/156

Pull-ups(all kipping, couldn't kip last time): 11,11,10,7,7,7,7,6= 66
Push-ups(guessing they could've been alittle lower): 14,14,11,11,9,8,8,8= 83
Subbed Hollow Rockers for Sit-ups: 10,10,10,9,8,8,8,9= 72
Squats: 19,19,19,19,18,19,19,21= 153

TOTAL: 374(PR, last time 336)

Erin-

Pull-ups(on gravitron): 8(14),7(14),6(14)*missed a round*9(17),8(17),7(17),7(17),8(17)= 60
Push-ups (on knees): 10,10,10,9,9,8,8,9= 73
Sit-ups (w/ feet secured): 10,11,11,11,10,10,10,11= 84
Squats: 15,14,13,14,14,14,15,17= 116

TOTAL:333(PR, last time 275)

M/38/216

Total: 441. Missed PR by 3.

I can rock this indoors as my pull-up situation requires a foot touch at the bottom of the rep to keep from chest-bumping the pull-up/dip chair. It is not a valid # compared to my kipping total...but I can keep up a better kipping pace.

I cranked 30 push-ups in the first round, then 20 in the second. That helped.

Not a bad total either way.

N-
PU
10,10,10,9,8,6,5,4-62
PushU
15,15,15,15,14,12,11,10-107
SU
15,14,12,9,8,6,7,7-78
Squats
20,20,20,20,15,15,18,18-146
Total=393

M-
PU
10,10,4,10,8,5,4,4-55
PushU
15,15,15,15,12,10,11,8-101
SU
12,11,10,8,8,8,6,8-71
Squats
20,20,20,15,15,20,16,20-146
Total=373

88665444
10-10-10-10-10-10-9-6
10-8-8-8-8-8-8-8
15-15-15-15-15-15-15-15

subbed ring pull-ups

After watching Rob's form, I'm sure my number is falsely high. For one, I'm sure my push-up form deteriorated. Squats and sit-ups were good. Pull-ups sort of...well, not full ROM.

As rx'd limited warm up

pull up 8,8,8,8,8,7,7,7 = 61
pushup 15,16,16,16,16,15,13,15 = 122
sit up toes anchored 13,13,13,13,10,11,10,10 = 93
squats 15,16,17,15,16,15,15,16 = 125

total 401

30/5'9"/153lbs

1/2 "tabata something else"

Pull-ups= 15,9,7,7= 38
Push-ups= 12,8,8,7= 35
Sit-ups = 10,9,8,7= 34
Squats =15,11,13,15= 54

Total= 161

FREAKIN AWESOME!

Pull-ups: 12-10-10-10-8-9-8-8=75
Push-ups: 20-20-20-17-12-13-12-12=126
Sit-ups: 15-15-15-15-14-14-12-12=112
Squats: 17-17-17-17-17-17-17-17=136

Total:449

This was great. It was a rough and I didn't think I was going to go through. But I worked as hard as I could. Last time I got a 27 same as the time before that. This time I got a 474. Did a lot better.

Pull-ups: 17-11-10-5-10-7-8-8
Push-ups: 27-17-15-14-10-10-10-15
Sit-ups: 18-15-15-15-17-10-13-16
Squats: 19-20-20-22-15-19-21-25
Total=474
Tabata Total=40

bwt:151

as rx'd (w/ ghd situps): 430

ghd are so hard, and make the squats harder as well

Burgener warm up
Skipping today to start a week of rest.

bw 170

as rx'd
+ 22 lb weight vest

pull ups: 8,8,8,6,6,4,4,5
push ups: 11,11,11,10,10,8,8,8
sit ups: 12,12,12,12,12,12,11,11
squats: 16,16,16,16,16,16,16,16

total = 348

m/33/175

Pull= 16,9,6,6,4,6,5,6
Push= 18,14,8,8,6,8,6,7
Sit= 9,8,7,8,6,7,7,7
Squat= 17,16,14,15,15,14,15,15

307

As rx'd,

Pullups: 13/7/5/4/3/4/4/4
Pushups: 30/20/11/9/8/6/6/6
Situps: 10/8/10/10/8/9/8/8
Squats: 18/19/18/16/14/13/15/15

Total: 339

Ergomania 2008
Northwest Indoor Rowing Championships

2000 meter-Men's Senior(40-49) Time: 06:50 minutes

27/m/168

pull-ups: 9,9,8,7,7,7,7,6 = 60
push-ups: 8,8,8,8,8,8,6,6 = 60
sit-ups: 12,12,12,12,12,12,12,12 = 96
squats: 13,13,13,13,13,13,14,16 = 108

total = 324

#181

Hey Chris, I'm uploading just the chimes to that link right now so you can make your own tracks then I'll repost the link. Thanks for all the feedback everyone, glad you liked. i've been meaning to make some more out of the mashup albums but just haven't gotten around to it.

49 y/o/m 211#

Pullups some assist 73
Pushups on perfect pushups 64
Situps 107
Squats 121
Total 365
Thanks Jessica for helping me keep count. Daughters are GREAT!!!

43/6'1"/189

total: 447 pr

pulls: 10 10 9 9 9 8 8 7 70
push: 15 15 15 15 13 11 10 9 103
situp: 16 15 15 15 15 15 14 13 118
squat: 20 20 20 20 19 19 19 19 156

kipping pull ups, push ups full extension and chest to deck, anchored sit ups, squats full hip extension and below parallel (no medicine ball)

ready for the rest day. that 10k killed me.

361 not a pr

Pull up (ring) 7,4,7,5,4,3,4,6 =40
Push up 15,12,6,6,5,6,7,4=61
sit up flat 9,9,10,11,11,10,9=69
Squat 20,21,21,15,16,16,16,19=144
total=314
TT=31

ok chris here they are (and anyone else wanting to make their own tracks) It's TSE_JustChimes. and thanks to the person that originally posted the chimes.

http://www.4shared.com/dir/4311863/2a5a956f/sharing.html

M/36/190

as rx'd total= 336.
Off my PR by a lot. >:(

30/M/197

pull-ups: 10,8,5,5,4,4,4,3
pushups: 16,12,8,6,5,5,5,5
situps: 10,8,7,7,7,6,6,6 (no anchor, just 90 deg knee bend, arms at side)
squats: 15,15,14,14,14,13,13,13

= 273

Now I have a baseline. I just went all out, and realized how quickly I fall off!

male/35yrs/190lbs

as rxd

PullU 92
PushU 99
SU 92
Squats 120

Total 366 PR

23/m/155

Pull