i love it.

damn thats gonna be a rough 16 minutes

This should be fun! Kind of strange I was going to do Tabata Push-ups and Squats tomorrow anyways. Hmmm...

That should be fun after today's beat down with Thrusters & MU's!

Sooo, with the tabata pullups, if you can't do any more, do you hang onto the bar for the remainder of the time, or do you drop off, and get back on to knock out a couple more? I only ask because so far I've been doing the former, and it hurts...a lot!

whatever happened to "crossfit live".... I still have all those shows saved on my computer... it looks like the site was down, I actually clicked it before this post was put up today.

Love the format, and I really think there is lots to learn in a live/voice environment. Bring on the controversy.

Been absolutely ages since I have done a tabata. looking forward to 16 mins of pain. fully refreshed now and ready to really kick it this week

Sweet - a WOD I haven't done before. What are some "intermediate" scores I should be shooting for?

Everytime there's a video from a cert I get super-excited, 'cause I'm going to the level 1 in Toronto in October - anyone else headed that way? Can't wait!

Wow, this is gonna be fun!!!!

Thanks for the great time at the GSX cert! You guys did a great job coaching and correcting my crappy technique from start to finish (thanks Dave)! Does anybody else think Dave could be a great high school teacher? " let me give you kids this illustration about 2 guys in trench coats..."

I attended the Level 1 cert at GSX in Ft Worht TX this weekend. What an awesome experience. It was the best fitness seminar that I have attended in almost 10 years in the fitness industry. Great information and valuable hands on experience. I highly reccomend it to anybody wanting to train others or learn more about Crossfit.

#6

You don't get any points for hanging on the bar. Do what you think will maximize your score.

there's no way im keeping count of the total reps... pointless really if you go balls to the wall. i will know i got a good workout without wasting my focus on my number. too much to count.

can't wait!!

what day was that where Coach was going back and forth with Josh Everett on the boards that they were talking about in the vid?

Just got back from Laughlin.....It was hotter than Hell !!! Still worked out (only one person puked ) We survived......everyone was looking at us like we were insane (as they smoked and rubbed their all you can eat belly)Day 3 of the 100 Day Burpee Challenge.....

Had a blast at the cert @ GSX. Special thanks to Tucker at GSX and all the trainers for putting on a great seminar.

1-2-3 F@#k Dave Castro. LMFAO!!!

I always manage to get the dumbest possible look on my face right before the picture is taken.

Great cert guys. Everything i wanted and more. Ok...maybe we could have left out "Fran." Dave and Adrian you guys are great with the lectures. Remember, we got our coats wide open.

Ken c and Tucker, it was awesome to finally get to meet ya'll.

Thanks Coach

Phillip Pound

Is it rest day yet?

as rx'd

pu 70
PU 90
SU 67
Squat 134

total:361

holy crap i am going to for sure lose count somewhere in there......

Phillip - how great it was to meet all of you.

And its about time we set the tradition of right before the camera goes click for the photot opp we all say in unison,

1 2 3 - F%$@! Dave Castro! LOL :)

Kiding Dave, but damn it that was funny! And I think we all have a new t-shirt!

Love,

Tucker

Here is a great read on Tabata something else. Which Stratgy to use. Thanks to Crossfit Clarksville.

http://www.crossfitclarksville.com/2007/10/tabata-talk.html

JEEZ!!!! Hope its not as complicated to do as it is to read!!!

'a train leaves NYC traveling at 89.47 miles per hour, and another train leaves LA traveling at 57.21 miles per hour.........' Either way, it'll be over in 16 minutes!! CAN'T WAIT

Good Point Parker! If you don't have a fancy gym timer you can use this one here. Its pretty sweet. We run it on a laptop and it pukes when your done. Its a zip file, extract it and set it for any interval you wish.

So... to download, go to
http://www.mediafire.com/?9dndmxmtm1w

tabata this....(will post results of first Tabata workout tomorrow)

as rx'd

38 pull ups
127 push ups
87 sit ups
138 squats

Is that you, Bridget? :-)

#8 Alex

yeah I'm going to be at the cert in Toronto also, can't wait.

Love the Tabata, should be fun tommorow

I am confused by the last line "there is no rest between exercises". Does it look like this?

Pull-Up
rest
Pull-Up
rest
Pull-Up
rest
Pull-Up
rest
Pull-Up
rest
Pull-Up
rest
Pull-Up
rest
Pull-Up
Push-Up
rest
etc...

pull up
rest
push up
etc.

I have been doing the WOD's for the past 8 days with some adjustments for my personal weaknesses. I have been weight training at a minimum of 5 days a week for the past three years and was floored by how amazingly unprepared I was for this intense training. I cant wait for another workout that proves my 550 pound deadlift does not equate to being fit.

Thanks for the amazing new perspective on "strong"

Thank you guys for putting on the Rainier cert. I had an absolute blast while learning how not so great my technique was! I don't think anything could have been done for it to be a better time. Thanks a million to the trainers and all the awesome people getting certified.

More pull-ups. Sweet!

The best way to get unsore is to get more sore.

Mike P, #31,

There's no *extra* rest between exercises. So, after your last set of pull-ups, you rest for 10-seconds, then immediately move to 20-seconds of push-ups.

thedogbarks, #14,
The scoring is pretty easy. Just count each rep and continue the count through each rest cycle and exercise. You don't need to track how many of each exercise you did in each round, just the total number. It's useful so that you'll have something to compare to next time you do the WOD.

Good luck, all!

Are the squats here simply body weight?

Coach:
I've been an athlete all my life and have played almost every sport, from rugby with some friends to racketball with my dad to a state championship football game. Nothing comes close to Crossfit. I'm faster than I have ever been and I continue to make gains in the big three lifts (parellel squat, power clean, shoulder press). I can do pullups on a shoulder that underwent major surgery barely a year ago. In short, keep up good work and i'll keep up the hard work.
P.S. When's Crossfit going to be an olympic sport?

http://i294.photobucket.com/albums/mm110/kristinmanley10/IMG_4106.jpg

Nice way to get back on the horse after my vacation last week.

Was without access to a computer for 5 days. Nice to have my community back. My jitters are gone, I got my crossfit fix out of the way Sunday.

These tabata workouts, and other timed interval workouts such as Fight Gone Bad, point out how much help it is to have someone to work out with. If I can end a sentence with a preposition.
Anyway, the dude at my gym who got me into Crossfit has moved away, and now I'm the only person at my gym who does Crossfit. Timing these things by yourself is a bitch, but I'll figure out something.
And, Crossfit Jacksonville, I'm going to check in with you when I get moved down there in late September.

M/31/72kg
As rx'd

Pull Up 28
Push Up 61
Sit Up 80
Squats 107

Total: 276

M/35/91kg

Good start to the week.
As Rx
Pull-ups: 61
Push-up: 96
Sit-ups: 76
Squats: 147

Total:380

Finished off with Tabata rowing 8x 20:10 for total of 804m. Now I am really stuffed.

Rainier Level 1 cert. was great. More on that tomorrow. Just had to post today to say that Nadia is awesome. Her work at today's lunchtime coaches Wod was incredible. I don't drop too many f-bombs, but her focus , drive and heart was f*cking fantastic! Nadia, what you did really effected me and will stay with me for a long time, inspiring me to push myself and work harder! Way to lead by example.

So I am in Jordan right now in the middle of nowhere, we have been doing some pullups and some runs (no crossfit due to heat, dehydration and no sleep = not enough energy). This one looks great and I cant wait to get back on ship and bust out all the WOD's that I missed. Bring it on!!!!

f: 35/5'7/59kg

Pull-ups: 14,5,5,5,3,3,3,4 = 42
Press-ups: 9,9,6,7,8,5,5,8 = 57
Sit-ups: 10,10,8,8,9,9,9,10 = 73
Squats: 14,13,12,11,11,12,16,13 = 89

1st time I've ever done Tabata.

Helz

pullups - 11,6,6,7,6,6,5,6 = 53
pushups - 24,16,11,9,11,8,9,7 = 94
situps - ? = 109
squats - 17,18,?,?... = 125

Total = 381 PR

No 40

I couldn't agree more. Finally got Sam my wife to come to the gym with me and do a tabata work out on Saturday so it's eerie to see this one pop up.

I can't recall who suggested it afew days ago, but we did an adapted Fight Gone Bad tabata. Sam did so well, beading out sweat like a good'un. She used a 4k wall ball, light bars and about a 16inch box jump and she subbed squat jumps for rowing but she worked herself so hard. In her honour, Fight Gone Bad Tabata is renamed "Wife Gone Bad".

Watching her got me so nervous about my turn - who other than crossfitters feel nerves before they do a workout?

I haven't got my scores, but I was hitting good scores each round in the 10, 11 and 12 reps mostly, but I ended up at failure often before the 20secs were up giving me say 15 secs between intervals (which was great, but is it cheating?)

Other than working harder any suggestions....do as I am doing? Go at 85% for the whole 20s? Do max reps to fail then have 10 secs rest from failure (ie 12 sdhps in 13 secs, then 10 secs rest then go). Thinking about it, that last one I could do my own - just count to ten for every stop period?

And one of the globogym instructors loved seeing us workout and he's going to convert I'm sure.And I gave him some science, which really freaked him out!

Thanks for this program.

M/36/5'11"/165

pull-ups 49
push-ups 65
sit-ups 79
squats 109

total=302 new PR!!!

Feeling the pain in Bagram, Afghanistan!!!!

Black Dragon 7
1SG Mark Nash

what day were josh and coach going back and forth?

#37, No, squats are done at 225#.

Just kidding. Yes, BW Squats.

Lots of great data on this one in logsitall.

Median Reps all (139 reporting): 369
median women (15): 347

top 15 women:
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Elise Kessler 546 F 26 112 CFOT
[2] Kristan Clever 518 F 26 128
[3] Jelli Orr 403 F 29 120 BGI JUPITER
[4] Cara Dzubow 354 F 26 165 CFOT
[5] Erika Bucheli 352 F 18 155 Crossfit Modesto
[6] Amy Crawford 347 F 38 123 Foley Performance
[7] gina johnson 347 F 46 135 golds stuart ,FL
[8] Niki Weden 345 F 37 105 Albany
[9] Breanne Klopp 345 F 28 135 Crossfit Tri-Cities
[10] Sue Chen 323 F 48 130
[11] Ann Somma 303 F 48 140 RunJumpLift
[12] Wendy Blaney 276 F 42 0 RunJumpLift
[13] angie frechette 268 F 28 0 Albany Crossfit
[14] Meri Farrell 220 F 28 120 RunJumpLift
[15] Corey Salois 44 F 28 125 Crossfit Flathead (MT)

top 15 men:
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] James Bailey 707 M 23 165
[2] Steven Rybicki 625 M 25 150 CFOT
[3] Elise Kessler 546 F 26 112 CFOT
[4] Eric Brandom 545 M 23 185
[5] Kristan Clever 518 F 26 128
[6] Carl Woodward 510 M 37 163 Garage
[7] Jason Cole 505 M 26 155
[8] Rune Lind 497 M 35 180 CrossFit Bodo
[9] Tyson Patrick 495 M 22 172
[10] Pat Bidigare 477 M 39 200 CFOT
[11] Joe Lynch 465 M 20 150
[12] Jim Craig 463 M 44 125 Solo
[13] Owen Satterley 454 M 28 190
[14] Jeff Giles 451 M 34 147 Xtreme Fitness Tampa
[15] ken cutrer 447 M 44 185 gsx

I've put standings by age grouping on the main page:
www.LogsItAll.com/about_crossfitranking.asp

as always - more data = more better. we're up to almost 37,000 workouts logged so far...

-bill patton

What an amazing weekend at GSX....

Everyone should attend a Level 1 Cert, you will never know just how little you know until you do.

All the he instructors are non pretentious and welcoming, Dave Castro is one of the smartest guys you will meet, he is indeed the real deal.

Thanks again to Tucker for having us, Adrian, Chris,big Matt M, Jolie, Dutch, Mary and Matt from CF Houston. You guys were gracious to share your knowledge. I enjoyed having a "coach" in my ear during the workouts. I dropped 2 minutes on my Fran pr.

If you train on you own, drop in to an affiliate. You will be pushed beyond your PR's and learn soooo much

Richard

Do you get a handicap for doing it in Iraq? It's 117 here! Maybe I should start working out in the morning!

TBSE Score: 402
I don't believe for a second the 707 score.

363, subbed 4 ct flutter kicks for situps.

GSX Cert. class was great, thank you guys again...i learned alot this weekend & still have tons to keep learning. you guys are great at what you do & keep up the hard work!!!

26/M/5'9"/153#

My first tabata WOD.

Pullup 9/4/4/2/2/2/2/2 = 27
Pushup 12/11/10/4/5/5/5/3 = 55
Situp 6/6/6/6/7/7/6/7 = 51
Squat 9/9/10/9/9/9/9/9 = 73
Total = 206

Long way to go but it's a start.

I don't know whether anyone has posted this info, but this website:
http://www.speedbagforum.com/timer.html
has a good tabata timer. Set rounds for 30 seconds, and no rest period. There is an automatic sound at 10 left in the round. It even counts the rounds. Have a good work-out.

427 today.

M/28/5'10"/230

First time doing any sort of tabata workout.
Pull Up 82
Push Up 102
Sit Up 99
Squat 96

Total 379

40/m/176cm/71kg

Pullups: 15, 15, 15, 12, 10, 10, 10, 9 = 98
Pushups: 15, 12, 10, 11, 10, 10, 9, 8 = 85
Situps: 10, 10, 10, 9, 9, 9, 9, 9 = 75
Squats: 16, 16, 16, 16, 16, 16, 16, 18 = 130

TBSE Total: 388

Situps on floor with medicine ball between feet as a counter weight.
Squats to medicine ball.

Last time 396. PR was above 400 I think. More pullups and situps than last time, but fewer pushups and squats.

Felt tired and hungover today. I didn't even do yesterdays thrusters and muscle ups, but went hiking instead (4000 vertical feet of elevation gain in about 3 hours, a restday compared to crossfits standards). Chest still sore from all those ringdips on friday. Score would've probably been even lower if I had done yesterdays WOD.

How does everybody get so many pushups done?

pull-ups 80
push-ups 100
sit-ups 56 (used abmat)
squats 117
TOTAL 353

Pull-ups 83
Push-ups 195
Sit-ups 131
Squats 201

Total 610

Still feel sick to my stomach 45 minutes later!!!

Pull-Ups: 10/9/6/4/4/3/4/5 = 45
Push-Ups: 22/24/22/19/16/16/18/16 = 150
Sit Ups: 22/22/22/21/21/22/22/22/22 = 174
Squats: 21/23/22/22/22/21/21/24 = 176

Total: 545

First time to do Tabata's. I loved it!!! Only problem was after first interval with each exercise I hit a wall, LOL.

M/26/5'9"/190lbs

PULL-UPS: 54
PUSH-UPS: 75
SIT-UPS: 71
SQUATS: 121
OVERALL: 321

#47, Black Dragon 7, I am also in Bagram and it is good to see others here doing Crossfit. I heard there is a Crossfit Style Gym nearing completion here at BAF. Do you know anything about it?

pullups: 7 7 7 7 5 5 5 4 : 47
pushups: 15 15 15 15 15 15 15 13 : 118
situps: 11 15 13 11 15 18 20 20 : 103
squat: 19 15 15 15 10 10 12 15 : 111
total: 379

had to switch to crunches after 4th round of military sit-ups...

The "Real Deal" (similar to Lucy but dialed up a notch)
This workout ripped me a new one:
200 Pullups
600 Pushups
400 Body Squats into jumps

Time to completion 49 minutes. Sucked back 4 scoops of BSN's True-Mass and I am good to go. Give it a try and don't forget your bucket!

age 42
bwt 216#
pu: 37
pu: 90
su: 95
sq: 105
total: 327
some of these are a guess. I lost count on some of the intervals.

I second #15 - LF's comment.

Anyone know when Josh E and Coach were going back and forth, I'm sure there are several good nuggets of info in there!

#30 - Mike P: You've got it.

Pull-ups :20s
Rest :10s
Pull-ups :20s
Rest :10s
...
Pull-ups :20s (Round 8)
Rest :10s
Push-ups: 20s
Rest :10s
...
Continue in this fashion until you've completed a grand total of 32 rounds of exercise (16-minutes).

Doing it by alternating between exercises back-to-back-to-back-to-back (ie: Pull-up/rest/Push-up/Rest/Sit-up/Rest/Squats/Rest...) would be a mixed Tabata protocol and would probably suck equally (maybe even worse?!).

first time tabata. so we complete all intervals of an exercise before moving to the next or do we alternate?

This was no joke. 262 total. can't seem to figure kipping timing out. Did real 90 degree push ups and base of the neck past the hips sit ups.

M/40/5'11"/180

Pull-ups: 7-5-5-4-3-3-3-4
Push-ups: 16-16-12-10-9-8-8-8
Sit-ups: 12-12-11-11-11-11-12-13
Squats: 20-20-20-20-19-18-17-18
Total: 366

F/38/5'6"/140

Pull-ups: 7-4-5-3-3-3-2-3
Push-ups: 13-11-10-7-7-7-6-6
Sit-ups: 13-14-14-14-14-13-13-14
Squats: 20-18-17-17-16-16-16-16
Total: 339

Pull ups 45
press ups 65
sit ups 72
squats 70
total 252 ish

So, can you pace yourself to get a higher score? Because everyone knows if you go all out in the first set(s), your last set(s) will be very low, at least in pull-ups and push-ups it seems! Is it cheating to pace, even if it means that instead of 20s of work and 10s of rest, one could get like 17s of work and 13s of rest?

#15 #48

i think the guy in the video was talking about a debate between tony budding and josh everette over whether a top decathlete would be a top performing crossfitter. it was on the board a few days after the games.

raze

good meeting you too you beast. always welcome back. sounds like it was another great cert at gsx.

Congrats to all Level 1's. Great weekend @ GSX! And as always, a fantastic team of trainers to work beside. Tucker you're an awesome host with a kick butt facility - thanks for play time.

First time doing this WOD

As rx'd

Total=309

Dragged on the squats though!!

When I did the level 1 cert and we did tabata squats the 10 seconds of rest was in the down position. Is this the case in this one and with push ups rest is down position, sit ups rest is up position and pull ups rest is chin over the bar or hanging or rest is however you want for the 10 seconds?

Cant find my last one...here's todays.

PU - 11/7/6/4/4/5/4/4 - 45
PLU- 15/12/10/8/6/5/6/6- 68
SU - 13/13/13/13/13/12/10/11- 98
SQ - 20/20/16/15/16/15/20/17- 123

Tabotal - 334

CrossFit radio sounds pretty sweet. I might have to finally buck up and get a CFJ subscription. Meanwhile, Sevan's difficulty focusing in the presence of boobs may have limited his performance in past inter-gender challenges. And to think I had always assumed that they mostly created an athletic disadvantage for girls.

Sorry if this is a stupid question but where is the link for CF radio? Is it actually in the CF Journal from Sept 07 or is it somewhere on CF.com? Thanks!

first time doing this one, and wow, it is way harder than i thought.

pulls = 9, 9, 6, 6, 6, 5, 5, 5
pushs = 22, 15, 9, 8, 8, 8, 8, 7 (whata drop off)
sits = 11, 11, 11, 11, 11, 11, 10, 10
squat = 19, 16, 15, 15, 14, 12, 14, 13

total = 340

"Tabata Something Else"

Pull-ups 12-12-12-11-10-10-10-8=85
Push-ups 20-15-11-10-10-10-10-8=94
Sit-ups (anchored) 18-16-15-15-14-15-16-16=125
Squats 21-21-21-20-21-21-22-22=169

Total Points=473
-------------------------------------------------------------
Compare to 080202

Pull-ups 15-10-10-8-7-6-6-5=67
Push-ups 25-18-12-8-8-8-5-6=90
Sit-ups (anchored) 14-14-14-13-13-14-12-14=108
Squats 19-21-21-21-21-22-21-22=168

Total Points=433

M/18/185#

WOD as rx'd:

Pullups: 14/11/8/7/7/6/6/7 = 66
Pushups: 24/13/10/11/9/9/10/9 = 95
Situps: 12/10/11/11/11/11/11/11 = 88
Squats: 18/18/18/18/17/18/18/18 = 143

Total Points: 392

M/26/190 lbs

Pull Ups 12-6-7-4-1-2-3-2 =37
Push Ups 20-12-10-7-7-5-7-5 =73
Sip Ups 15-15-15-14-10-12-10-12 =113
Squats 10-16-15-15-13-13-13-12 =116
Total = 339

That was interesting as it was my first time ever doing Tabata Intervals

been following cross fit a couple months love the workouts, only thing is i add bench press where i can i know i know its not a real world "useful" strenght blah blah but i like them so on rest days or when i feel fresh enough to do it i do them. anyone else found a way to incorporate them?

Melissa,
You will be able to catch the show on CF.com, but any podcasts of previous shows that you want will be through the CFjournal.

24/m/250

Pull-ups= 11-7-6-1-4-3-3-3= 38
Push-ups= 12-17-12-12-10-10-9-12= 94
Sit-ups= 12-12-12-14-9-8-8-12= 87
Squats= 14-15-13-12-16-12-13-14= 109

Total= 328

Tabata Ode To Joy!

pullups: 62 = 15/9/7/7/6/6/6/6
pushups: 124 = 23/23/20/12/15/10/10/11
situps: 105 = 16/14/16/12/13/11/11/12
squats: 188 = 25/26/23/25/23/21/23/22

Total: 479 (previously: 440, 385, and before that 369)

Tabata Something Else as RX'd low scores:

9
4
11
18

Good article with Rippetoe...WFS if your boss is ok with tiny bikinis and occasional language.

http://www.t-nation.com/free_online_article/sports_body_training_performance/starting_strength

m/24/205

pullups: 70
pushups: 110
situps: 90
squats: 146

Total = 416

Pull ups 10, 9, 6, 6, 6, 6, 6, 6 = 55
Push ups 16, 10, 10, 8, 8, 7, 7, 7 = 73
Sit ups 14, 14, 14, 14, 14, 14, 14, 14 = 112
Squats 20, 20, 20, 20, 19, 19, 18, 19 = 217

Total = 457

Band assist on pull ups and knee push ups

M/32/175/5'10"
First time doing this WOD.

Pull-ups (jumping): 74 = 13/12/10/8/8/8/7/8
Push-ups (not jumping...) 57 = 13/11/10/6/5/5/3/4
Sit-ups: 50 = 5/9/6/7/6/6/6/5
Squats: 95 = 11/12/10/12/12/12/13/13

Total: 276

Ive been doing the Crossfit workouts for several months now but have yet to incorporate the Crossfit Endurance into it as well... Ive noticed the Crossfit Endurance workouts tell you to do them either a few hrs before or after the main Crossfit WODs.. Does it really matter if you stick to the time it sais to do it in? I do Crossfit early in the am and will not be able to do the Crossfit Endurance till later in the day... Is this an issue?

Bad math on the squats. Total was 155 for a total total of 395

Great WOD

M/24/180/5'10"

Pull-ups 87
Push-ups 127
Sit-ups: 100
Squats: 148

I was privileged to be in Ft. Worth for the cert over the past two days.

Many thanks to Jeff Tucker & GSX for serving us, and I truly appreciate Dave, Adrian, Jolie, Dutch, Chuck, Mary, Matt & Matt for their excellence.

Every trainer exemplified the professionalism which CrossFit demands from those who teach it.

Good sh*t.

Ok, 2nd day trying to do crossfit. This was much more... possible? than yesterdays muscleups (which I can't even do 1, just substitute for dips and pull ups). I still managed to just about die out on the grass. I think I got about 25 pull ups in all, maybe 70 push ups, 85 sit ups, and 106 squats. Even though I just about died, I did a nice warmup run, and cranked it out. Awesome exercise. Without the criteria pre-set for me, I would have never been able to finish. Thx guys.

Does anyone have a spread sheat log of crossfit that i can have a copy of? I started to create my own but I am awful at it.

Thank you.

m/52/170

An exhausting few minutes. Been enjoying crossfit since March, and this was my first time to do tabatas. Great workout! Push-ups - 30; pull-ups - 62; Sit-ups - 72; squats - 83; total = 253

As Rx'd
Pull-Ups: 14, 10, 7, 6, 4, 6, 5, 6
Push-Ups: 19, 18, 11, 9, 8, 6, 11, 4
Sit-ups: 15, 13, 10, 7, 7, 8, 7, 8
Squats: 20, 19, 16, 17, 17, 18, 19, 17

Total: 362

65, 64, 61, 90
Everything feels sufficiently baked right now...

48/m/195

After a few days off at the "Salute to American Veterans" rally in Winter Park. Snow in August to ride your scoot in, is all about Colorado! 296 for a tabata score after a few, less than perfect, nights o sleep.

By the way, to all of those "doin it" in our armed forces, Thank You!

Strong in every event except for the pullups. Think I blew my shoulder after the first set. Good workout though!

Man, this one truly is something else. Totally wiped up in a pool of sweat afterwards with a 394 finish.

I had to do this WOD at a globo gym near work instead of at the affiliate I go to (Crossfit Amelia Island CFAI) and I could see the looks grow as I went through the WOD. At the end, a guy comes up to me while I'm gasping for air and asks "What are you doing?" I couldn't talk so I rolled over and just pointed to the web address on my CFAI t-shirt that also explains "My drug of choice". Nuff said!

pu:51
PU:90
SU:115
SQ:120
=376.
first time, need to learn kipping....lol. loved it! gonna shoot for 400 next time.

Pull - 16/11/10/9/8/9/8/8 = 79
Push - 12/11/9/7/7/7/7/6 = 66
Sit - 12/12/12/12/12/11/12/12 = 95
Squat - 18/18/18/18/17/16/16/16 = 137
Total = 377

Push killed me after ring dips and MU's. Get Some!

as rx'd

pu:76 (15,10,10,10,8,8,8,7)
PU:82 (18,12,11,9,8,8,9,7)
SU:115 (14,15,14,15,14,13,15,15)
SQ:161 (20,20,20,20,20,20,20,21)
=434

5min Spin on Stationary + CFWU x 3 Minus Pullups/Situps

Wod as rx'd:
Pullups - 14/8/6/6/5/4/4/3
Pushups - 22/19/18/14/12/14/9/10
Situps - 18/15/16/17/15/15/13/12
Squats - 20/18/19/17/17/18/16/15

Total:429

This kicked my ass. I crumpled on the floor when I was done. Tabatas with CFE yesterday on the bike plus this today = Jello legs

M/24/5'11/164

Level 1 cert Rainier Crossfit
Thanks to Laurie and Kurtis for hosting this cert! You have a great location and very welcoming team. Thank you so much! I hope to see much more of you and learn from your experiences. Thank you for being so willing to share your knowledge.

Andy,Chris,Todd, Nicole,
It was an incredible experience to meet you all in person. You are an inspiration and your coaching technique is flawless. You motivate, inspire, and push just enough to bring out amazing results in everyone. Thank you for a most excellent experience and opportunity. I learned so much. I hope I get a chance to meet you all again.

Jordan,Lisa, Nadia,

Thank you so much.
Nadia you are amazing to watch. Love the heart you put behind every move you do. It was great to meet you in person.
Jordan,
You are an incredible trainer to watch, learn from and work with. Thank you for pushing us and not letting anyone 'slack' in technique. I learned a hell of a lot watching you and being in your group.
Lisa,
You have a special gift in knowing just how far to push, how to break down each piece of the puzzle and lock it into our 'muscle memory'. You are a great inspiration on 'how to coach'. Thank you!

With Respect,
Lysa

As Rx'd

Pull: 7-8-7-7-7-7-7-7 = 57
Push: 11-13-8-9-7-7-7-5 = 67
Sit: 17-17-17-17-17-17-17-18 = 137
Squat: 18-18-18-18-18-18-18-18 = 144

Total: 405

Awesome WOD, especially after doing 108 pull-ups and 108 ring push-ups yesterday. Yikes, can we say muscle failure on the push-ups today!

M/30/5'9"/165

Pullups: 72 (2 sets 12, then sets of 8)
Pushups: 120 (sets of 15)
Situps: 80 (sets of 10)
Squats: 96 (sets of 12)

M/45/154

Pull ups 9,9,6,4,6,5,6,6= 51 Started with chest to bar- but didn't finish that way.
Push ups- 19,20,12,14,13,12,14,16= 120
Sit ups- 8,8,7,8,8,8,6,7=60 un-assisted
Squats- 19,19,17,18,18,19,18,19= 147

378 Total

8,7,5,5,4,4,4,4 = 41
10,8,6,5,5,5,5,5 = 49
7,8,8,8,8,8,8,8 = 63
8,8,8,7,6,8,8,8 = 61
total = 214

m/47/175
pull ups 50
push ups 100
situps 104
squats 135

Total 389

33/F/5'10"/154

Pull: 13-8-6-6-5-4-5-5 = 52
Push: 12-9-7-6-6-5-5-5 = 55
Situps (anchored AbMat): 14-13-12-12-12-12-12-12 = 99
Squats: 20-17-17-16-16-16-15-16 = 133

TOTAL = 339 (PR by 25)

West Tigris CrossFit, Baghdad, Iraq

Split into two teams of 3, totaled team scores for winning team.

Team 1 - 1018 total reps
Jeff - 56/99/98/125 - 378
Geoff - 50/73/78/130 - 331
Ryan W - 34/76/70/132 - 312

Team 2 - 995 total reps
J-D - 65/104/94/121 - 384
Ryan VZ - 42/82/81/108 - 313
Greg - 20/65/98/115 - 298

As Rx'd:
Pullups: 10-10-10-10-10-8-7-7 = 72 (53 last time)
Pushups: 13-13-13-13-10-8-7-6 = 83 (71 last time)
Situps: 16-16-15-14-12-12-12-12 = 109 (87 last time)
Squats: 20-20-20-20-20-20-20-20 = 160 (144 last time)

Total reps: 424 (PR) - last time was 355

Situps and pushups were a little disappointing. I might be able to eek out a 21 on the squats, but it was damn hard to get 20 today!

m/19/145/5'6''

Pull Ups - 50
Push Ups - 112
Sit Ups - 120
Squats - 176

TOTAL = 458

I think my legs are falling off.

I tried to do all 8 intervals, could only make it through 6. Tough, but loved it.

Pull-ups: 12, 13, 9, 7, 7, 7
Push-ups: 19, 20, 15, 12, 10, 8
Sit-ups on ball: 14, 13, 13, 13, 12, 13
Squats (kicked my butt!): 8, 8, 7, 5, 5, 5

FRIED. My glutes locked up.

Level I cert. @ Ranier CrossFit-
This weekend was an amazing experience! The trainers were so informative and SO funny! The whole weekend was very well organized. I was impressed with how much we went over in such short of time. I do wish there would be a class offered after the level I is completed that focused more on how to train others, things to look for, and ways to correct bad habits. I know we went over these things briefly, but for me it was hard to try and learn things myself and try to understand how to help others while being efficient in both. Thanks again for everything, and thank you to Ranier CrossFit for hosting the cert. and for all the information.
Maj

f/38/149/5'5"

jumping pull ups - 29
push ups - 55
sit ups - 69
squats - 102

total = 255

f/37

PU - 40 (4,5,5,3,4,6,6,7) - able to do 2 kipping PU's, the rest were jumping, working on the negative, and then just jumping

Pushups - 42 (5,7,6,5,4,4,5,6) - the last several were on my knees to keep good form.

Situps - 85 (10,12,12,12,11,10,9,9) - on a stability ball

Squats - 140 (15,18,18,17,17,17,18,20)

As Rx'd

44/70/83/94 = 291

Wow that hurt, but happy with my numbers.

Bwt: 165

As Rx'd

366 Total

(431 total last time) <--BAH!

m/45/5-8/150

WOD -> 317 reps

Did 1st Muscle Up Routine yesterday (sets of 5).

Feeling it today!

jon h
thanks for your support - once I got the false grip down, the MU just kind of happened and multiples got ez.

THREE SIXTY FIVE

m/23/5'8"/170
63-pullups
127-pushups
81-situps
122-squats

393 total

Still playing catch up... Did yesterdays wod.

115 pound Thrusters
Muscle ups

15-12-9 14:02

I loved this workout. My legs did not move afterwards :)

Jumping PUs - 6, 6, 6, 6, 6, 6, 6, 6 (48)
Pushups - 12, 15, 15, 10, 10 , 11, 10, 10 (93)
Situps - 10, 9, 9, 9, 6, 10, 10, 10 (73)
Squats - 10, 10, 15, 11, 11, 11, 11, 12 (91)

Total - 305

M/28/6'0"/250lbs

Pullups/52
Pushups/78
Situps/58
Squat/100
Total 288

First Tabata ever "ouch"

28/m/5'10"/149

282 (PR, last time 02/02/08: 247)

kipping pull-ups: 54 (43): 10,10,19,5,7,5,5,3
chest-to-floor push-ups: 56 (56): 10,11,6,6,7,6,6,4
DB-anchored sit-ups 71 (56): 8,11,11,10,8,8,8,7
Squats to medicine ball 101 (92): 11,13,14,12,12,13,13,13

WOD as rx'd:
Jim/48/M/160
Pullups: 10,10,10,10,6,6,5,5,=62
Pushups: 15,15,15,15,12,10,10,8 = 100
Situps: 7,9,8,7,7,6,5,6 =55
Squats: 15,20,20,20,15,15,15,20= 140

Total Points: 357

Mark 28/M/220

Pullups: 6,6,5,5,4,4,5,4= 39
Pushups: 10,10,10,10,7,5,7,7,=66
Situps: 12,15,12,10,12,10,10,9= 90
Squats: 15,20,17,15,15,20,15,16= 133

Total Points: 328

Pull-Ups: 13-8-8-6-6-6-6-6 = 59
Push-Ups: 15-9-6-6-5-7-6-5 = 59
Sit-Ups: 10-10-10-10-10-9-9-10 = 78
Squats: 14-13-13-14-15-15-15-15 = 114

Total: 310

I have been using crossfit to train for Sniper School and i can say it kicked my butt into the best shape of my military career so far. Heres my results of the WOD

5'8"/155lbs/30 years old

Pull ups: 18,17,18,18,14,15,16,15= 131
push ups: 24,21,24,24,23,22,21,20=179
sit ups: 17,15,16,17,15,15,15,15=125
squats: 15,17,20,20,19,17,19,20=147

total points 582

I met pukie towards the end of the workout and his little evil sister towards my 6 and 7th set which i had to take at least a 2 minute break to prevent passing out!!!!

Keep the workouts coming....6 days till Sniper!!!! Cannot wait!

Did GHD for the situps. That must be what kept my score low. Yes, that's it...

296

AL
Pulls: 10, 10, 10, 10, 10, 10, 7, 5 = 72
Pushs: 13, 13, 13, 13, 13, 13, 13, 15 = 106
Sits: 14, 14, 14, 14, 14, 14, 14, 16 = 114
Squats: 15, 15, 15, 15, 15, 15, 15, 18 = 123
415

Taylor
Pulls: 10, 8, 6, 6, 6, 8, 6, 5 = 55
Pushs: 13, 13, 10, 12, 10, 10, 9, 7 = 84
Sits: 18, 17, 17, 17, 12, 17, 16, 18 = 132
Squats: 18, 18, 18, 18, 16, 16, 15, 15 = 134
405

Jan-Michael
Pulls: 5, 5, 4, 4, 3, 3, 3, 4 = 31
Pushs: 10, 12, 10, 10, 8, 8, 8, 7 = 73
Sits: 18, 20, 20, 18, 17, 18, 18, 19 = 148
Squats: 18, 18, 18, 18, 16, 16, 15, 15 = 134
386

Ryan
Pulls: 5, 5, 5, 5, 5, 5, 5, 5 = 40
Pushs: 16, 16, 16, 16, 16, 16, 16, 16 = 128
Sits: 25, 25, 25, 25, 25, 25, 25, 25 = 200
Squats: 15, 15, 15, 15, 15, 15, 15, 15 = 120
488

214, recovering periformis injury.

Shoulders too beat from getting lost for hours while kayaking last night to attempt tabata pushups. Did this little gem for time instead:

100m 65# right shoulder sandbag walking lunges
100m 65# left shoulder sandbag walking lunges
200m sprint (more like a stagger) back to starting marker

24:32 - this was massive pain. I thought regular 400m walking lunges were bad...these left me staggering and dropping the bag every 5-6 strides the final 50 meters. To add to the pain fest I had to go back to where I dropped the bag and had to carry it back into the apartment.

m/40/180

pull-ups:10,10,10,10,9,6,5,4=64
push-ups:10,15,15,15,15,15,10,10=105
sit-ups:10,13,12,12,12,12,12,12=95
squats:20,20,16,15,15,15,15,16=132

total=396 :)

m/37/195

pull-ups:11,11,5,5,6,6,5,5=54
push-ups:20,10,7,5,5,4,4,4=59
sit-ups:14,12,12,10,12,11,11,11=93
squats:20,20,13,13,14,12,12,15=119

total=325

M/38/190

PulU: 10 8 7 8 6 6 5 5 -> 55 (last sets miserable)
PusU: 16 14 10 7 8 7 7 6 -> 75
SU: 12 12 12 12 12 12 12 12 -> 96
SQ: 13 13 13 13 13 13 15 15 -> 108

OK - seriously... 150 pull ups, day off, 15 muscle ups (which is what? 400,000 pull ups), and then a gazillion pullups/minute? My lats doth protest.

21/m/138
pull-ups - 21/20/13/11/11/11/10/10
push-ups - 20/20/16/15/12/13/13/15
sit-ups - 10/13/14/14/14/13/13/15
Squats - 19/21/20/21/21/20/20/21

Total 500 (gym boss timer is so convenient to use for Tabatas)

I think I got a little to excited at first with the pull-ups since I have gotten pretty good at the butterfly, and I just killed myself after the first two sets.

Oh - I forgot to mention - did 20 sec work, 20 sec rest. 10 sec rest wouldn't have seen my past the third set of anything! These workouts are nuts. Great. But nuts.

Standard Monday Rest day for me.

Posted this ystd:

All right, got something that should be fun here. With all of the recent talk/battles about comparing various athletes to crossfitters, arguing about the relative fitness of crossfitters vs. different types of athletes, etc. I came across the perfect place to showcase what it is that Crossfit does. It's also a great opportunity to get good pub for Coach, Crossfit, and the Crossfit affiliates.

The cover of Outside Magazine this month is "The Fittest Real Men in America." No mention of Crossfit. Ultramarathoners, Ultra-distance runner, a couple of bikers (one of whom is a river kayaker). Regular guys with regular jobs, families, kids. Now, wouldn't this be a perfect place to find a CF superstar? Isn't this what we create? Really fit real people?

In the artcle (p. 91) they ask "Know someone who deserves to be on next year's list?" Of course we do! Now, just my opinion, but being in the fitness business or in some professional sport probably disqualifies a candidate, although gym owners who have other primary jobs should be valid (hmmm, might a certain Union City police officer come to mind here?). Think about it! Think about the firefighters (Gaucoin? ROBERT SUTHERLAND?), lawyers (Ken C.? Dale Saran?), police officers (Larry L.?, Eugene Allen? Kelly Moore?!) What does Jessica do in real life? How many kick-a$$ Wall St. types do CF in all of the NYC boxes?

This could be a blast. I mean, come on...a picture of Freddy C. on the cover of Outside with that big ol' smile and those sleeves? Gotta have it!

Let's bang it around for awhile, get Coach, Lauren, the affiliates, etc. interested. www.outsideonline.com/fittest.

Really...a picture of Gee Aucoin...Dude, he's really tall...

pull-ups - 15-12-7-7-7-7-7-7 69
Push-ups - 22-20-11-11-11-11-11-11 108
sit-ups - 15-11-13-12-10-10-10-7 88
squats - 13-15-15-14-14-12-12-12 107
total - 372

M/27/6'2"/215

Pullups: 14,8,6,5,5,5,6,5 = 54
Pushups: 28,25,16,15,13,13,14,13 = 137
Situps: 11,11,9,10,11,10,10,10 = 82
Squats: 18,18,20,18,18,18,18,20 = 148

Total = 421

39m220

no access to pullup bar so did some jump rope at the end....

pushups - 12,12,10,6,6,6,6,7 - 65
situps - 10,10,10,10,10,9,9,9 - 77
squats - 14,14,14,14,13,13,13,13 - 108

push-ups--83
pull-ups--86
sit-ups--83
squats--127

Total = 379

I'm pretty disappointed, I have gotten a higher score than this but my squats are slower recently

Much love,
George

33/M/177/6'00"

Tabata Something Else
as rx'd:

340

Dan D.
www.CrossFitStickers.com

I LOVE SARA D.......

HOLLI & SARA ROCKKKKKKKKKKKKK

31/m/170

pull-ups-18,15,10,7,7,7,7,7 =78

pushups-10,10,8,5,5,5,5,5= 53

situps-18.15,15,15,13,12,12,12-112

squats-15,15,15,15,15,15,12,12=114

m/29/185lb

"Tabata something else"

pullups 23-13-10-7-5-5-4-4 =71
pushups 35-20-13-10-10-9-9-7 =113
situps 32-26-25-22-20-18-19-15 =177
squats 33-31-31-28-26-27-25-25 =226

total: 587 (PR)

- OlliS

#76 C1:

At the cert, you did "Bottom to Bottom Tabata Squats" where the rest is in the bottom. During regular Tabata workouts, like this one, you get to rest however you want. Top, bottom, upside-down or laying down.

Dan D.

19/m/170

PU - 6,6,6,6,6,6,6,5 = 47
PS - 10,10,10,10,8,6,6,4 = 74
SU - 12,12,12,12,12,12,11,10 = 93
SQ - 15,15,15,15,15,15,15,16 = 121

Total - 335

Holli (warm up 500m row)
pull-ups = 55
push ups =96
incline sit ups = 66
squats =120

SARA (CFWU, 500m row)
pull-ups =55
pushups =83
incline sit ups = 54
squats = 97

after WOD we did ball drills 4 Abs

p.s. DJ you Rock 2!!!!!

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

I thought with tabata you took your lowest score and that was your total for that exercise.

pullups-9 10,10,10,10,10,10,10,9
pushups-15 15,15,15,15,15,15,15,15
ghd situps-10 10,10,10,10,10,10,10,10
squats-20 20,20,20,20,20,20,20,20

tabata total-54

30/m/195

pull-ups: 12,10,7,8,7,7,7,7 = 65
push-ups: 15,12,10,10,9,8,8,8 = 80
sit-ups: 14,14,14,13,14,13,13,13 = 108
squats: 15,15,15,15,15,15,15,16 = 121

TOTAL: 374

First time doing squats for time since knee surgery. My legs sure got weak.

pullups 13/12/11/8/8/8/9/8=77
pushups 25/22/20/17/15/13/15/13=140
situps 12/12/13/12/12/11/11/11=94
squats 20/19/16/11/13/12/13/14=117
Total 438
Pr before surgery 526
Situps abmat anchored
Pullups kipped (hands ripped up from doing 150 pullups yesterday and stomach fatigued from doing 150 GHS yesterday)

M/48/5'7"/160

324

F/20/5'6"/140

as rx'ed
pushups - 7-7-7-7-7-6-2-4
abmat situps - 10 for all
squats - 9-9-9-9-9-9-10-10

after 3 minutes rest:
pullups - 1 deadhang -1dh-1dh-1failed dh-1kip-1kip-1kip-1kip

#156 instructions say take total reps.

349 first time

38m/6/185

wod as rx'd

383

shoulders fried.

M/35/178cm/82kg

First Tabata in 2 years! I think I did 410, back then.

pull-ups: 10,10,10,10,8,8,8,8 = 72
push-ups: 12,12,12,12,10,10,10,10 = 88
sit-ups: 12,12,12,12,10,10,9,7 = 84
squats: 15,15,15,15,15,15,15,20 = 125

TOTAL: 379

m/38/6'3"/220

pull ups- 25 dead hang
push ups- 80
sit ups- 80
squats- 120
total- 305

first tabata

m/33/182lbs

pull-ups: 37
Push-ups: 95
Sit ups (gh):65
Squats: 123

total: 320 (w/ 10lb vest)

33/f/128

First time: 319 total!!

385, that was just mean after all the ring dips/muscle-ups and CTB pull-ups lately. Had no push-ups at all today

26/m/6'0"/170

first tabata

Pullups - 39
Pushups - 51
Situps - 78
Squats - 85
Total - 253

First WOD ever! Been reading on Crossfit for some time, thought it was time to finally it it a go...

Male, 30, 130lbs, 5'6''

Pull-ups: 10, 5, 4, 5, 4, 3, 3, 4 = 38
Push-ups: 18, 12, 10, 9, 7, 8, 7, 7 = 78
Sit-ups: 5, 5, 5, 5, 5, 5, 4, 5 = 39
Squats: 10, 9, 9, 10, 10 , 11, 11, 12 = 82

237 total

That's the lowest score I've seen here today, but I've gotta start somewhere. Never had done sit-ups like that, put my bench sideways and hooked my feet under the top shelf of my dumbbell rack. Seems to work all right.

m/19/6'0"/196

did only 24 intervals (8 pushups, 8 situps, 8 squats) couldnt find a gravitron for pullups

about 200

Tabata score: 43

Total score: 452

m/33/190/69"
jumprope warmup, did this with the lunch crew at the blackbox in manhattan.

pullups - 8,7,7,7,5,5,5,5 =49
pushups - 10,10,12,11,10,10,8,9 =80
sit ups - 6,6,7,8,6,8,8,7 =56
squats - 15,15,15,15,15,16,15,20 =126

Total:311 first time for this

*********************************

As Rx'd

261

*********************************

m/22/6'0"/180 lbs

CFWU
+
pull-ups: 54
push-ups: 85
squats: 101
sit-ups: 90
_________+
Total: 330

Second Tabata. The first one was a bust; I'm much happier with this score.

Thank you CrossFit

-e

Score: 302.

Could probably push it up to 310-320 in a couple of weeks if I keep at the WOD.

Wouldn't mind this one again sometime soon.

last time

5-5-5-5-5-5-5-5 [40] 44

10-10-10-10-10-10-9-8 [77] 71

8-8-7-5-6-6-6-6 [52] 41

17-17-17-17-16-15-15-17 [131] 129

total 300 285

Pull-ups: 6,6,6,6,6,6,5,5 = 46
Push-ups: 10,10,10,10,10,10,10,10 = 80
Sit-ups: 9,9,9,9,9,9,9,9 = 72
Squats: 13,13,13,13,14,14,14,16 = 114

Total: 312
Tabata score: 37

I could have done more push-ups and definitely more squats. Sit-ups were unanchored.

First time on this work out. Been doing CF for 3 weeks about now. Its a great kick in the gut!

m/26/6'2"/200lbs

Pull-ups: 58
Push-ups: 99
Sit-ups: 70
Squats: 122

Total: 349

QUESTION FOR ANYONE...IS IT 20 SEC ON, 10 SEC OFF FOR THE ENTIRE WORKOUT?

24/m/5'11"/194
335
Pull up - 58
Push Up - 74
Sit Up - 74
Squat - 129

400M sprint on Treadmill
Tabata Something Else as Rx'd excepte as always situps are crunches with feet elevated.
PU 62
PU 85
SU 117
SQ 124

Total = 388 New PR!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

First WOD as Rx'd for the day since getting hurt.

Pull-ups: 60
push-ups: 93
Sit-ups: on ghd to level 101
Squats: 93

total: 347

Can really feel the eight weeks off in my push-ups and Squats. Actually I can feel it everywhere.

Note to self, "try and stay out of the wrong place at the wrong time so you don't catch one in the head again." Eight weeks off SUCKED!!!!!

Anyone got any downloads with chimes for this workout? There used to be a hip hop one with LL C's ool J "I'm gonna knock you out".

M 33/145/5'7"

Pull-ups - 42
Push-up - 102
Sit-ups - 112
Squats - 127

Total: 381

That was a fun one. Brought my laptop outside the hotel with the puking tabata timer and got some great looks from the waiting cab drivers when that went off.

Pullups: 10-7-4-3-5-5-5-5 (44)
Pushups: 20-13-12-9-13-9-10-11 (97)
Situps: 11-11-11-11-11-11-10-10 (86)
Squats: 15-17-17-17-18-17-17-18 (136)

Total: 363
Tabata score: 44

There seems to be a lot of Nicks in Crossfit. Maybe I should start adding my stats to my name so that I won't get confused with the others? Or maybe I should be a little more creative, like Nickosaurus. =)

The WOD today was fun. I got really close to muscle failure a few times, which means that I paced well. Coming from a grappling background (judo/jujitsu), Tabata seems like a very natural exercise.
PU: 7/7/7/5/5/4/5/4 = 44. I did them on my rings, which made kipping interesting.
PS: 15/15/15/15/12/10/8/9 = 99
SU: 12/10/10/10/8/8/9/10 = 77 Anchored.
SQ: 12/13/12/12/12/13/12/16 = 102

Total: 322
Tabata: 32

f/31/142

first Tabata - 376

pu-12,9,10,9,9,9,9,9 - 76
pu-15,12,12,10,13,12,14,14 - 102
su-12,14,12,13,12,12,13,14 - 102
sq-12,11,12,12,12,12,13,12 - 96

Can't wait to fill the burn tomorrow. This was my first workout after taking a couple of days of because I caught a really nasty cold. Feels good to be back in the swing of things!

The day I was speaking of had nothing to do with Josh and Coach. During the interview I forgot Danny John's name and when Sevan said, "Josh" I just went with it.

Here is the link to the day I was talking about.
http://www.crossfit.com/mt-archive2/003942.html

There were all kinds of debates going on that day. Coach was in rare form rebuking self-important D----bags...
- Rip rescinded his CSCS...
- Folks were debating about what Rip did...
- Jeff G was sounding off about nutrition...
- others were sounding back...
- Danny John wrote an epistle...
- Danny and Coach had and argument...
- Coach called Danny...
- They made up...

Hell, on just that ONE day I got enough material to do a months worth of shows.

No, #78 you wont have to get a subscription to the journal to hear it live. However, if you miss it or want to hear any part of it again, it will be in the CFJ thereafter. I can't imagine why anyone ON EARTH doesn't already have a subscription to the CFJ already, though. I mean, hell - it is the best reference tool on fitness known to man/science. You could probably FIND $25 worth of pennies before the end of the week - just do it.

If you have suggestions for what you want to hear on the show feel free to email me (neil@crossfit.com) or post it here.

BTW during the first half of the show we will take call-ins - if you got game...

If any of you are Instapundit readers, Rippetoe and Kilgore's new book got a lengthy mention today, along with Crossfit.

www.instapundit.com

The post was at about 11:00 A.M.

I was missing Tabata! Also, got my first muscle-up today so I am extremely stoked! Have a Tabata run shortly. Good times!

pull ups: 9, 9, 9, 9, 9, 9, 7, 7 =68
push ups: 12, 12, 12, 12, 12, 12, 12, 10 =94
sit ups: 17, 17, 17, 17, 17, 17, 17, 16 =135
squats: 18, 18, 18, 18, 18, 18, 18, 19 =145

442

Pull ups on the uneven monkey bars which were really weird. I need to find a real pu bar. Push ups were only to 90, from now on need to do perfect pu's. Score will suffer but fitness will improve.

M/22/6'1"/185

As RX
11/11/11/10/10/9/11/12=85
25/21/18/20/20/20/20/20=164
15/15/14/14/15/16/14/14=117
20/20/20/20/20/20/20/20=160
Total=527

This one sucks after the PM wod

First time with this

Pullups (jumping) - 50
Pushups - 55
Sit-ups - 57
Squats - 103

Total - 265

m/23/6'3/222

As Rx'd

Total: 396

M/18/5'10"/165

As rx'd

pullups: 10,10,10,10,10,10,10,6 = 76
pushups: 15,15,15,15,12,12,9,8 = 101
situps: 15,15,15,15,15,15,15,15 = 120
squats: 21,21,21,21,21,21,21,21 = 168

total = 465

as rx'd

Pull-Ups 78
Push-Ups 63
Sit-Ups 61
Squats 108

total:310

About had a visit from "Pukie"

418

m 33 / 181 / 6’2.5”
CFWU x 2
BWU x 3
TSE

As RX’d (good air squats with an inch of air and good ROM)
Total 472
Tabata 49 (8,13,10,18) (PR)

pull-ups 80 (15,12,10,9,9,(8),8,9) (comp 79)
push-ups 139 (25, 20, 18, 17, 15, 16, 15, (13)) (comp 137)
sit-ups 100 (16,15,13,12,12,11,(10),11) (sit ups, feet anchored) (comp 114)
(air) squats 153 (19, 19, (18), 19,19,19, 19, 21) (comp 156)

TOT 472

I was going for a PR but I just hit a wall with the sit ups. Also in the last set of push ups I completely hit the wall. I’ve had a lower back injury for 7 weeks and I suspect it somehow subconsciously affects my conditioning for the sit ups. Aiming for 500+ later this year. I know I have it in me :) Thank you for a great WOD once again. I love this one.

45/M/6/180

MARTIAL ARTS TODAY...LOTS OF GOOD HARD OLD SCHOOL CONDITIONING AND FIGHTING! FUN STUFF.

WHAT'S THAT SOUND

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

pullups 4-3-4-3-3-3-3-4 = 23
push ups 10-9-6-9-6-5-6-6 = 57
situps 9-5-10-8-10-8-8-9 = 67
squats 8-9-8-8-8-8-7-10 = 66

TOTAL 213

48/105/84/114
total: 351

40/M/163

Warmup-jump rope

Pull-12/8/6/6/6/6/5/5=54(+20)
Push-13/9/6/6/5/3/4/4=50(+1)
Sit-10/11/9/11/11/11/10/10=83(+21)
Squat-16/16/14/14/12/11/8/11=102(+38)
Total=289(+80 from last time)

Ran 5 quarters about 80 sec. each, starting one every 2 minutes; CFWU X 2 no pullups or dips; general milling around, rest/recovery; TSE as Rx'd 383 total reps. Pullups were deadhangs, squats were to 12" box, situps were unanchored on floor.

Every muscle is absolutely trashed. Love it.

I believe congratulations are in order for Erin Cafaro, crossfitter who just won a gold medal in the US Women's 8+ in Beijing!

46/m/155
off from last go around. tabata push ups yesterday may have had something to do with the lower push up numbers and my abs are still smoked from the GHD.
head to head with OPTbro
pull ups 59 down from 65
push ups 79 down from 86
sit ups 93 down from 101
squats 140 up from 136
total 371 down from 388pb

M/38/173/5'10"

As rx'd 366

Everything done with full rom. Situps were not anchored and head touched the floor and hands through the legs. First time trying this I was pretty pleased with the results!

"What do you guys think about the chick with the giant hooters?"

Sevan, you crack me up you crazy rascal.

first time ever doing a crossfit work out... tough stuff!!

pull ups- 18 (wasn't sure on form)
push ups- 40
sit ups- 97
squats- 84 (body weight?)
total- 239

looking forward to tomorrow's workout, this an awesome program, exactly the big challenge i've been looking for

first time ever doing a crossfit work out... tough stuff!!

pull ups- 18 (wasn't sure on form)
push ups- 40
sit ups- 97
squats- 84 (body weight?)
total- 239

looking forward to tomorrow's workout, this an awesome program, exactly the big challenge i've been looking for

first TSE 346

284

Pull ups 52
Push Ups 125
Sit up/Crunches 138
Squats 142

457

All Full ROM 'cept Situps... more like unanchored crunches I quess. I can hear the ocean in my ears 25 minutes later... pukie is close, I can feel him

M/31/6'/199

330

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

I thought we were going for a tabata score. We were actually going for total score for all 32 int. I posted my score wrong earlier. My actually score was

Total 439

The first crossfit workout I ever did was this one, back in April. That kicked my backside and had pukie tapping on my shoulder (but he didn't visit)!

Today's WOD:
Pullups: 8/7/7/5/6/7/7/6=53
(graviton assist, BW-100#)
Pushups: 13/12/11/8/9/8/8/7=76
From knees at first, then switched to negatives
Situps: 11/9/9/8/8/6/7/7=65
Squats: 12/10/10/9/9/9/8/8=75
Total: 269

33/m/72"/180

pull-up 11,9,9,9,9,8,8,8 71
push-up 11,8,8,8,5,5,5,5 55
sit-up 12,12,10,10,10,10,10,10 84
squat 15,15,15,15,15,13,13,13 114

total 324

Yesterdays 135lb thrusters ate my lunch. Today I subed push-ups for push press and that was a painful decision. Still enjoyed the pain...

#13 I agree, if you dont have a partner, just go balls to the wall and enjoy the workout.

36/m/172

Numbers a bit inflated
7 Unassisted 1rd
3 Unassisted 2rd
rest assisted so I could actually do some (47 total)

68

118 (crunches to save tail bone)

103

Total 336

Crossfit Kirkuk, Iraq in the house.

Erickson
PU - 78
PU - 68
SU - 78
SQ - 121
Total= 345

Schaefer
PU - 45
PU - 79
SU - 94
SQ - 121
Total= 339

Huss
PU - 36
PU - 95
SU - 83
SQ - 100
Total= 314

#25 - Shout out to Sterling who posted that workout timer. That thing is fantastic. It worked awsomely. We had a new Crossfitter today and he did great.

The only thing I don't understand about crossfit is the amount of pullups they expect you to do. I suck at pullups and can only do 10 1st set w/out stopping. what do you do when you can't do anymore?

You think crossfit radio is going to be downloadable to Itunes? So we can sync it to the IPOD?

Pull:13,8,5,3,2,2,1,1
Pr:27,20,12,10,5,7,6,4
Sit:9,9,9,9,8,8,7,8
Sq:13,13,11,10,12,9,10,10

tot = 281

First time on cross fit. Hard

M/178/37

As Rx'd
Pull ups- 92
Push ups- 105
Sit ups- 82
Squats- 174
Total- 453 new Pr, last time 422
FYI: Crossfit never ceases to amaze me, keep it coming.

I thought this was going to be fun until I did my first pull-up and distinctly heard my shoulders say, "You want me to do WHAAAT????"

Not quite as Rx:
Jumping pull-ups after first 26 reps.
Push-ups not chest to ground, approx 50% ROM.
Sit-ups anchored military style
Squats A2A

Pull-ups 56 (prev pb 42)
push-ups 91 (prev pb 69)
sit-ups 83 (prev pb 102 for crunches)
squats 107 (prev pb 80)

TOTAL 337 (prev pb 293 incl crunches)

Actually, it WAS fun! Thanks again Crossfit!

As rx'd, except for gravitron pull-ups (45% assist):

Pullups: 58
Pushups: 127
Situps: 103
Squats: 128

Total: 416

M/24/5'10"/160

Woo, these last few days have just been great. Took the rest day to play hooverball (and a couple games of volleyball) for several hours, yesterday wasn't able to get to the gym so did 5 rounds of 15 med ball cleans / 15 burpees (no clock available, but I tore through with as high intensity as I could), and then there was today.

Morning: CFWU x 1.5 (second round without PUs or dips), 5 jumping muscle-ups.

15-12-9, 115lb thrusters and jumping MUs. Approximately 30 min.

Weight room and room that I could hang the rings were very separate, which added quite a bit of time. First time I've been able to do overhead presses of any kind without pain for the last few weeks, so I took thrusters real slow (and not as RX'd weight) just to be safe. Upper back is still recovering, and I struggled with the MUs with rings a few inches above head.

Lunch: CFWU x 1.5 (2nd round without PUs or dips).

Tabatas:

PUs: 12, 12, 10, 8, 7, 5, 7, 7
PU total: 68

Pushups: 17, 15, 10, 8, 8, 7, 7, 7
Pushup total: 79

Situp: 15, 15, 17, 10, 10, 10, 9, 10
SU total: 96

Squat: 18, 19, 20, 18, 19, 18, 19, 20
Squat total: 151

Tabata total: 394

Overall fairly pleased. I know my PUs and pushups suffered from this morning, but I wouldn't have it any other way. Attempted to kip for PUs, but after 3rd round I could no longer keep rhythm. SUs on decline situp bench. Great stuff, can't wait for tomorrow!

Take care!

As prescribed. Total = 412

Rainier Crossfit Level I -

Laurie and Kurtis: I've missed you guys more than you know! So great to be around the best trainers and people in the world again. The place looks incredible, the boys are getting huge, and the RFC crew is as cool as ever. Thanks for always having me back.

Todd: Glad you think cheerleader snipers are hot. I think making WODs look like a walk in the park is. Thank you for being such an entertaining and informative tour guide.

Lisa: I love your teaching style and watching the videos of you kicking ass. I have a much better understanding of the clean progression now. It was thrilling to meet and learn from you.

Chris: Awesome to learn from the best! I've got the BF pull-up down now with little frog kicking. Thanks for the guidance.

Nadia: You have a great attitude. Good job on the rope climbs.

Jordan: Nice job with the rock. Those puppies look extremely awkward! I'm guessing heavy, too.

Andy: Appreciate the muscle up tips. Is everyone surprised when I do them because I don't look like I can or because I do them without my left arm having technique?

Nicole: Thanks for the instruction and cheering our team on! You are an eloquent speaker and I love how you can back up every lecture you give.

I just wanted to thank Jeff Tucker at GSX, Fort Worth, and CrossFit for the wonderful Cert this weekend. Of course I want to thank Dave, Adrian, Dutch, Jolie, Chuck, Matt, Mary, and Matt for their expertise. Each and everyone of you are professionals in ever aspect of the word. I have such a better understanding of CrossFit now then I did before. I even met someone I now consider a good friend…..Thanks for pushing me Lucas! Oh and I have to give credit to Dutch for getting me a new PR for Fran. I was able to shave over 3 minutes off my last time. Thanks for the push! Thanks again to everyone it was truly a great experience.
Steve O

28/m/194

pull-ups: 61
push-ups: 85
anchored sit-ups: 103
squats: 102

total: 351 (PR by 5)

*gasp* OH. *gasp* MY. *gasp* GOD. *gasp*

WOD

PU 56
PU 43
SU 80
SQ 110

289

M/28/6'/186

Pullups: 62
Pushups: 77
Situps: 85
Squats: 119

Total: 343

as rx'd

Pullups 9,8,8,8,8,8,8,7 total 64
pushups 16,17,15,13,10,9,7,8 total 95
sit ups 15,15,13,14,14,13,13,13 total 110
squat 15,15,15,15,15,15,15,16 total 121

Grand Total 390

Oh yeah, much love Dutch but it was funnier than hell watching that video for the first time with you at the cert. Jessica can run!
Steve

33 yom 230 bwt
bike 10 miles (am)
tabata something else as rx'd
pu's 8/7/6/5/5/4/5/4 44
push-ups 18/13/11/10/9/10/9/10 90
sit-ups 10/10/10/11/11/10/10/10 82
squats 13/13/14/14/13/13/13/15 108
total 324
bike 10 miles (pm)

M / 28 / 71" / 166

Pullup: 13 12 11 11 7 11 8 9
Pushup: 22 12 10 9 5 7 7 7
Situp: 14 13 12 12 13 14 14 13
Squat: 18 18 17 15 13 14 15 14

Aren't Tabata scores the "sum of the lowest score for each exercise"? I don't mind seeing the sets listed, but that isn't the true score. Don't total ALL reps and nit show your correct Tabata Score....that's not what it is about. Am I wrong? I am sure I'll get some criticism from some, but God Bless ALL that go above and beyond.

I would LOVE to do this WOD if I could bend my arms today!

Loved the CERT this weekend! As a rookie Crossfitter, it was a GOD SEND for technique and for the mindset behind it. Definitely worth every penny.

Can't wait to get the Affiliate!

Matt Everhart
GSX Fort Worth Cert, black shirt, sitting, furthest left.

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Pull ups: 14-9-6-6-5-4-4-5 = 53
Push ups: 9-9-9-9-9-9-9 = 72
Sit ups: 10-10-10-10-9-8-8-8 = 73
Squats: 13-13-13-13-13-13-13-14 = 105
Total= 303 PR

Foam roll after
Compared to 080105: 277

Pull - 74
Push - 96
Sit-up - 108
Squat - 168
Total = 446
PB is 454

I think you're right 'do-b330'. When we do rowing tabata workouts here at C2, the round with the smallest number of meters is our score.

So my 289 would come down to a meesley 32. Blah.

m/165/35

Pull Up: 78
Push Up: 102
Sit Up:77
Squats: 165

Total: 422

Back after a week off from poisoining lungs with insulation fibres and sinus infection.
Pull ups in door frame is limitation. Squats were lackluster.

Ghastly score: 322
Previously scored 385

pull ups:33
push ups: 108
situps: 98
squats: 105
total: 344

do-b330 #236, et al.

"Post total reps from all 32 rounds to comments"

Tabata Something Else is different from Tababat This, and the strategy is therefore different as well. You have to protect against a total melt-down in Tabata this with classic lowest round scoring, but TSE it's balls to the wall, fighting for every possible rep.

Hope that helps.

M/30/6'/200

As rxd:
pullups 60
pushups 127
situps 101
squats 166

toal 454, great change of pace workout

#236
tabata can be for total reps like it is today or for low rep and it will usually state that if that's the case.

Rx

Pull up: 56
Push up: 73
Sit up: 99
Squat: 124

Total: 352

I've taken a lot of time to sit and think about whether to post this or not, but I think it is in the best interest of the athletes.

CrossFit Cincinnati, by viewing their site and videos alone, I get the impression that the "coach" at the affiliate is failing in his job to appropriately train his students. In most of CF Cincinnati's videos, the air squats are "quarter-" or "half-squats," their box jumps have no open hip upon reaching the top of the box, pushups are barely to standard, et cetera.

If you view their Fight Gone Bad II video from 2007, many of the Wall Balls should not have been counted due to a failure to reach the bottom of the squat.

I point out these flaws in the affiliate not out of a desire to hurt, but to aide the athletes in their progression to "forge elite fitness." I have been to four affiliates--Albany, Rogue Fitness, Windy City, and Chicago Iron Sports--and all have corrected my form in the middle of a workout. Like coach says, if asked whether an athlete should be at the right place or at the right time, the answer is YES. All four affiliates I have visited pushed their students to not only get the WOD done, but get it done RIGHT.

Instead of just recording the WOD as CF Cincinnati does (which I think is a terrific idea for any affiliate), perhaps the "coach" should take a week to get back to basics and provide the people that pay him the services they deserve. My best idea would be to have an Elements Class to get everyone up to speed on the depth of the squat and the previously mentioned flaws in coaching.

Once again, I mention this out of sincere concern for the students. I would love to see CF Cincinnati be one of the Midwest's best CrossFit affiliates, but at the rate it's going, their athletes will be very disappointed with their coaching when they visit a cert or another affiliate.

Please visit the site and post your comments. Something should definitely be done to uphold the CrossFit name and get these Cincinnati CrossFitters what they are owed.

http://crossfitcincinnati.typepad.com/

Proper form is key.

M/35/170

No pull-up bar so I did a slightly different version.

Push-up: 58
Sit-up: 79
Squat: 95
Superman: 88
Finger-tip pull-up on door frame: 4 rounds total 11 reps

-total- 320/331

m/38/5'11"/225
pull ups 9/11/12/9/7/8/4/3=63
push ups 25/17/12/10/7/7/5/6=89
sit ups 12/12/11/9/9/8/7/7=75
squats 18/16/16/17/11/15/15/14=122
total=349

M/44/5'8"/167

Pull-ups = 67
Sit-ups = 102
Squats = 155
Pushups = 100

total = 424 (PR)

Pullups: 54
Pushups: 89
Situps: 71
Squats: 127
Total: 341 as rx'ed

Fitting this comes up as it was my first crossfit workout almost a year ago to the day. Score was 257 that day with lat pulldowns after the first 3 sets of pullups and "girl" pushups after the first 4 sets of pushups (no offense ladies, I know many of you could whup my ass).

As Rx'd

pull ups: 10,9,8,7,6,6,6,5
push ups: 15,11,11,8,7,7,6,7
sit ups: 10,12,11,11,10,10,10,12
squats: 12,12,11,11,11,11,12,14
total: 309

first time this WOD

Row 2000 meters
5 Knees to elbows
Row 1500 meters
10 KTE
Row 1000 meters
15 KTE
Row 500 meters
20 KTE

Time: 44 minutes
Split times - 8:53/6:53/4:30/2:15

Rainier Level 1 Cert

Overall the cert was run really well. The movements were broken down and explained in a way that everyone can understand as well as great cues to use when teaching others. Thanks to everyone who put time into making this weekend a success!

Man, this was a tough (awesome!) workout. For anyone who works out alone and has an iphone/ipod touch, I found an app for 99 cents called Timer. I set it to a 10 second interval, and looped it.

Jumping Pullups: 116
Pushups: 72 (from knees after second set)
Situps: 64
Squats: 114
Total: 366

24/m/247

325

1st time....humbling

M/46 yrs/69"/170#'s
2nd week of CF...and my first Rx WOD:

Pull - 41 (need to kip better)
Push - 110
Sit - 73
Squats - 109
Total = 333

Felt good 'till I saw other postings. Dr Tabata is an evil, cruel man.

10,10,7,5,5,5,3,4
10,10,10,10,10,10,8,7
7,6,6,5,5,5,5,5
16,15,14,14,14,13,14

total:268

a day behind, completed yesterday's wod in 15:05, will attempt this one tomorrow... my chest is still on fire from the ring dip/ pullup workout!

first tabata WOD- second WOD
48YO M
Pullups - 15 (really need to work on pullups)
Pushups - 43
Sit ups - 85 (did crunches-hope that's OK)
Squats - 65
Total - 208
Still feeling it 2 hrs later.

abbr. warmup jump rope, pulls, push, sits, ohs

tabata something else
pulls - 10-8-6-5-5-5-4-4=47
push - 17-10-8-6-6-6-6-6=65
sits - 10-9-9-9-8-10hooked-9h-9h=73
squats- 17-17-15-12-13-14-13-14=115

total=300

48 pull up
96 push up
96 sit up
96 squat

I hope to get some help on this one, so if you can provide me some insight I'd be appreciative: When I attempt to increase my total reps/exercise on the next TSE, should I conserve energy by simply trying to duplicate today's results on the first few sets and save it to improve results on the last few, or should I just blast away and forget any strategy?

Thanks -- Mark

40/m/160
as Rx'd
Pull=85
Push=131
Sit=120
squat=168

Total=404

Total: 442, did 10 Pu per round, tried to do 15 push ups per round, 15 sit ups, and tried 17 squats per round. Should have done more pull ups, 10 were a bit easy.

Wow! Rainier Level 1 cert was amazing.

Kurt and Laurie, thanks so much for hosting a cert at Rainier CrossFit.

Nicole, Todd, Jordan, Chris, Lisa, Andy, and Nadia, thanks for all your wonderful instruction and entertainment. The cert was very well organized and informative, not to mention I'm pretty freakin sore today from the group WOD on Saturday.

Keep up the great work.

68
125
118
116
---
427

Tabata Something Else
60+75+63+126=324 (PR by 4)

Mark #264-I always look at my totals from last time, average it, and then try to improve a rep or two per round on each. Everytime that I don't shoot for some kind of average, I end up with a net loss by only getting a bit better than my average early on, but crashing in the end. Just my 2 cents...

Total: 305 reps

pull ups:18+16+11+8+6+5+6+5=75
push-ups:20+16+13+13+11+12+10+10=105
sit-ups:13+15+15+16+15+12+14+13=113
squats:23+23+22+20+21+21+21+26=177

TOTAL=470

37M/5'10"/165#

Warm-up: 100 SU + 50 DU.

As Rx: 51 + 107 + 116 + 148 = 422

Strict pull-ups: 7-7-7-7-6-6-6-5 (3 more than last time).
Honest push-ups: 16-16-16-16-16-10-9-8 (19 fewer than last time).
Bent-knee anchored sit-ups: 18-18-18-16-13-11-11-11 (4 more than last time).
Squats to 11-inch box: 18-18-19-19-19-19-18-1 (26 fewer than last time).

38 total points fewer than than last time. However, last time the squats were a little higher. Not sure what happened to my push-ups.

Cool-down: foam roll.

CFWU x1

WOD
PU's: 10-10-10-10-8-8-8-6
Push-ups: 20-20-20-20-20-16-13-10
Sit-ups: 20-20-13-13-11-10-10-10
Squats: 20-20-25-25-18-20-20-20
Tot: 484

My stomach was smoked from earlier today, and my knees were killing me. Damn IT Band! Thought I would get back over 500 this time. Hmm.. Have go harder on the Sit-ups next time. Getting 500 used to be easier. lol..

Get some, Go again!

M/265/28/6'3

As Rx'd

Pullups - 27
Pushups - 55
Situps - 65
Squats - 112

Total - 259

pull ups 8 set total 55
push ups 4 sets total 33
sit ups 4 sets total 37
squat 4 sets total 50

total 175

i planned to do pack
but when i did the push ups i decide to quit by 4 sets because chest couldn't do more
so i goes on with the puppie version. :-S

after the squats i couldn't barely walk.

Rxd:

Pullup: 33 [6/5/5/4/4/3/3/3]
Pushup: 74 [20/15/9/7/6/6/5/6]
Situp: 78 [10/10/11/9/9/10/9/10]
Squat: 109[15/12/15/12/14/13/13/15]

Total: 294 (1st time doing exercise)

pull ups 58
push ups 83
sit ups 110
squats 148
total 399 + 5 mile run for fun in the Carolina sun!

Semper Fi

Bill

In that video they mention a dialogue between coach and Josh E. Does anyone know when that was, I heard about it but have not able to read it. Thanks.

7

32/m/210/6'5"

pull-ups: 10-7-6-5-3-4-4-3 = 42
push-ups: 15-15-12-10-9-8-7-7 = 83
sit-ups: 14-12-11-10-10-10-10-8 = 84
squats: 18-16-15-13-13-12-13-14 = 114

Total: 323

This was a PR by 4 reps. Pull-ups and squats were a little below normal, but sit-ups were way up. Was surprised to get a PR since I went in pretty burned out from yesterdays workout.

F/37/5'4"/141ish
1hr gymnastics class tonight.

First time cross fitter:

pull ups: 16
push ups: 129
sit ups: 172
squats: 127

Total 444

First time of (exercise) WOD
M /29 years/73"/205 pounds

Pull ups:18
Push ups:35
Sit ups:51
Squats:118
Total:222

Low but a start.
Enjoyed it very much and very much in pain.

Was in the 5th round of my modified TSE this morning and then we got sent on a call and didn't get back for 2 hours. My plan was to get the WOD done first thing on an empty stomach but that blew up in my face something awful, I didn't eat until almost noon so I may never attempt that at a fire hall again. I did, however, get up close and personal with the foam roller in the PM for some therapy time.

Denver #269: Thanks for the feedback. Maybe my weak*ss pull-up score needs to increase! Ha-ha-ha.
But I think you're right about setting a goal for the next TSE. Thanks again ~
Mark

my first complete cross-fit:
m/23/70"/160

9-6-4-2-2-2-2-3=30
25-22-10-8-8-8-8-5=84
17-18-17-14-10-10-8-8=102
20-20-21-19-21-20-20-20=161

total=377

m/36/5'8"/185
80,98,100,142= 420

m/42/202/5'11 began xfit May 08

pull-ups: 10-7-5-8-6-5-5-5= 51
push-ups: 15-10-10-8-8-8-6-8=73
sit-ups: 13-13-13-14-13-11-11-10=98
squats: 14+13+9+12-15-12-17-16=108

Total: 330

apparently I can't add:

my first complete cross-fit:
m/23/70"/160

9-6-4-2-2-2-2-3=30
25-22-10-8-8-8-8-5=94
17-18-17-14-10-10-8-8=102
20-20-21-19-21-20-20-20=161

total=387

pulls: 12, 8, 8, 6, 5, 5, 5, 5
push: 19, 13, 6, 5, 5, 4, 3, 5
sits: 9, 9, 10, 10, 9, 8, 8, 7
squats: 19, 16, 17, 16, 15, 15, 15, 15

total: 322

First time

M/180/30/6'3"

As Rx'd

PU: 45 (10,9,8,5,4,4,3,2)
PU: 81 (18,20,12,7,7,6,5,6)
SU: 114 (21,19,11,10,12,10,16,15)
Squats 102 (16,15,15,14,10,10,10,12)
Total: 342

f/25/120/5'5"

subbed kettlebell (1 pood) for pullups (majorly torn up hands)

Total Score: 394

m/36/195

as rx'd

Pullups 66
Pushups 107
Situps 81
Squats 126

Total 380

WOD as recommended

pull-ups 63
Push-ups 96
sit-ups 137
squats 211

TOTAL: 507

my legs are T-I-R-E-D!!!

David
M - 33 - 5'10" - 180# BW

DROM Warm Up

WOD as rx'd >
Pull-ups: 6, 6, 6, 6, 6, 6, 6, 6
Push-ups: 10, 10, 10, 10, 10, 10, 10, 8
Sit-ups: 13, 13, 13, 12, 12, 12, 12, 13
Squats: 15, 15, 15, 15, 15, 15, 15, 17

TOTAL: 348
WOD on 070823: 314

Notes: Hands are still healing up from Friday, so I stayed conservative with pull-ups. They held up really well. Planned everything out perfectly. 34 point improvement from this time last year. Awesome.

42/168

Pullups - 56
Pushups - 77
Situps (anchored) - 81
Squats - 146

360

47/m/174
pu=74
pu=99
su=101
sq=124
total=398

m/30/6/225

Pull-ups: 7-4-3-3-3-3-2-3
Push-ups: 12-13-11-8-9-6-7-6
Sit-ups: 9-8-8-8-8-8-8-8
Squat: 13-13-12-14-12-12-12-12

Total: 265

First CrossFit workout doing regular PU. (kipping)

45/76"/190

PU: 11/10/8/5/5/5/4/5 = 53 (4)
PS: 12/12/12/12/12/12/12/9 = 93 (9)
SU: 12/12/12/12/12/12/12/12 = 96 (12)
SQ: 18/19/18/16/17/15/15/16 = 134 (15)

Total: 376 (new PR - was 334 on 2/2/08)
Tabata: 40 (v.33 on 2/2/08)

23/150

WOD as rx'd(sub'd GHSU's)
PU's-91
PU's-97
GHSU's-60
SQ's-140

Total 388(PR-w/GHSU's)

25/m/204 lbs

PU 6/PshU 10/SU 10/Sq 15

Dear CrossFit HQ and CrossFit GSX,
I can't say thank you enough for the great certification you guys/gals delivered to us this weekend. Mr. Tucker at from GSX, Fort Worth, yoiu have a great facility and CrossFit Program. You have an ideal CrossFit Facility and personnel. And I especially want to thank Dave, Adrian, Dutch, Jolie (wow), Chuck, Matt, Mary, and Matt for their fantastic advise and expertise. You are all very professional in all aspects. I have a much better understanding of CrossFit now then I ever did before. Thanks again to everyone who made this event happen it was great.

Kevin

Pull: 13 7 5 3 6 4 4 5
Push: 21 15 10 8 7 6 5 6
Sit: 11 11 11 11 9 8 8 9
Squat: 15 14 13 12 14 13 13 15
Total: 312

Jennifer 35F/5'6"

Jumping Pull:11 11 11 8 9 9 9 9
Man Push ups (she likes to call them): 13 9 8 8 8 6 5 7
Sit: 11 11 11 10 11 10 10 11
Squat: 15 14 14 15 14 15 15 16
Total: 344

37m/5'10"/173

M/22/6'/164

Pullups: 19/12/8/4/9/7/7/7 = 73
Pushups: 28/17/8/11/7/9/7/9 = 96
Situps: 18/15/17/15/122/17/19/11 = 119
Squats: 16/20/21/20/19/19/20/21 = 156

Total reps: 444

m/41/72/175

pull ups - 76433333 - 32
pushups - 159765665 - 59
situps - 77777788 - 58
squats - 17171615151414 - 124
total 273

Mark
Pull ups 11,10,10,10,10,10,10,9 = 80
Push ups 10,10,10,10,10,10,10,10 = 80
Sit ups 15,15,14,16,16,15,15,15 = 121
Squats 18,18,18,18,17,18,19,18 = 144
Total = 425

Theresa
Pull ups 10,10,8,8,8,8,8,8 = 68
Push ups 9,9,9,9,9,9,9,9 = 72
Sit ups 11,11,11,11,9,9,8,9 = 79
Squat 15,15,15,15,15,15,15,15 = 120
Total = 339

I've been really sick for the last week, but I tried today, and got to round 31 as RX'd, then threw up all of my water and liquids, and fell to my knees, and almost passed out. Only got 206, so I think I'm not better yet... Figured crossfit would force some of the sickness out, clear my sinuses and what not.
Should I take off? or keep pushing? because I feel a little bit better now.

Pull-ups: 6 lowest rep#, 53 total
Push-ups: 10, 80
Sit-ups: 12, 97
Squats: 15, 120

score: 43
total: 350

This one was tough but in a different way than the previous workouts I have done.

pull-ups= 76
push-ups= 120
sit-ups (slightly inverted)= 95
squats= 160

total = 451

27/m/178

pull-ups: 9,9,7,7,6,7,6,6
push-ups: 7,7,7,7,7,7,7,6
sit-ups: 12,11,11,9,11,10,10,11
squats: 14,12,12,12,12,12,12,12

total: 295

29 reps less than last time. Think yesterday tore me up pretty good with all the pull-ups and ring dips.

Anthony (M/29/167)

Playing catchup ...

15-12-9 reps of:
Thrusters 135 pounds
Muscleups
Time: 9:43

"Tabata Something Else"
Chinups 11-11-11-11-11-11-11-11 (88)
Pushups 12-12-12-12-12-12-12-12 (96)
Situps 17-17-15-15-14-14-12-12 (116)
Squats 25-22-22-22-22-22-22-21 (178)
Total = 478 (PR)

Thrusters and muscleups are a "bad" combo - hope to see more of those! It was probably not the best idea to double up workouts tonight, but I didn't want to miss out on these gems. I'll eat a lot tonight to speed up recovery. :D

M/43/200

As Rx'd:
276 Total

Pull ups-10.8.5.6.5.6.5.6
Push ups-25.15.13.10.10.9.7.8
Sit ups-12.10.9.10.5.8.6.8
Squat-22.16.17.18.18.17.16.16

Total=356

WU - Ovhd Sqt 45x3 up to 160, 185 x 1, 205 x 1, 195 x 6

353, PR +28 from last time I did it the same way.

Abmat su, arms crossed, elbows to thighs (Navy PFA style), feet unhooked

Pull 10/9/8/4/4/4/4/4,
push 12/12/10/8/7/7/6/6,
sit 13/12/10/10/10/10/10/10,
squat 18/17/16/13/12/11/11/12.

Total: 310.

F/39/120

First ever TBSE and it was modified for a backyard workout with our seven-year-old daughter.
SDHP (35lbs): 11/10/10/7/9/6/9/7
PU: 11/9/5/6/6/5/6/6/
SU: 10/10/11/11/11/10/10/7
SQ: 13/12/12/12/13/12/13/12
Total: 302

Oh, and the push-ups were done from my knees and the sit-ups were anchored by my husband's butt.

38/m/190

pulls 69
push 115
sups 113
squ 129

total 426 (pr 432)

Pull - 6,6,6,6,6,4,4,4 [42]
Push - 12,12,12,12,12,12,12,11 [95]
Sit - 12,12,12,12,12,12,12,12 [96]
Squat - 20,20,20,19,19,19,18,18 [153]

Tabata Score = 45
Total Score = 386

Breaking 400 is on the horizon!

Pull-ups: kiped
Push-ups: chest and thighs to floor
Sit-ups: unanchored with towel rolled under lumbar.
Squats: below parallel

bwt:154

as rx'd...498

Jodi (F/29/109)

"Tabata Something Else"
Chinups 10-10-10-10-10-10-10-10 (80)
Pushups 7-7-7-7-7-6-6-5 (52)
Situps 14-11-12-12-12-12-12-12 (97)
Squats 20-20-19-19-18-16-16-16 (144)
Total: 373 (24 rep PR)

378

Way off my PR.

29yo, 5'11", 172lbs

Pullups: 12,9,10,6,6,4,5,5 = 57
Pushups: 14,9,8,7,6,7,6,6 = 63
Situps: 11,10,10,8,8,8,8,9 = 72
Squats: 19,16,14,14,14,14,12,16 = 119
Total: 311

Last time was 316. I went up 3 in pullups, up 1 in pushups, up 2 in situps, and down 11 in squats.

I didn't really warm up for this, which I'm sure hurt my numbers. Limiting factor on the first three exercises is muscular endurance, while for the squats, it's always cardio/respiratory. That just wasn't there today as much as it should have been, since I've slacked off for a couple weeks.

Up from last pr of 351.

Pull - 10,10,9,9,9,7,7,7 = 68
Push - 14,11,8,7,6,5,6,5 = 62
Sit - 12,12,12,12,12,11,12,13 = 96
Squat - 21,21,20,20,19,18,17,20 = 156

Total = 382!

First attempt at a full workout since a shoulder injury. Stopped after 5th set on squats to avoid a visit from Pukie the Clown.

28/m/195

Pull-Ups: 6-2-1-1-1-2-1-1 = 15
Push-Ups: 20-13-6-5-5-5-5-4 = 63
Sit-Ups: 0-11-13-7-9-5-9-7 = 61
Squats: 9-14-11-7-4-0-0-0 = 45

Low reps on the first set of sit-ups and squats are due to moving the clock. I really need to get someone to work out with so I don't have to mess with that kind of detail.

321 vs. 350 PR. I have not been sleeping well and am feeling a bit run down.

Pullup: 12-8-6-4-6-6-6-4 (forgot I had one more interval!)
Pushup: 9-8-6-6-7-5-6-8
Sit up: 13-14-12-13-14-13-12-13 (anchored standard)
Squat: 15-15-14-13-13-13-13-14 (full squat, full extension at the top)

22/230
wod as rx'd

Pull:12-12-12-11-9-8-7-7
Push:15-12-9-8-8-7-7-7
Sit up:15-14-12-11-11-10-11-11
Squats:18-16-15-15-15-15-15-15
Total: 372

Pullups: 55, unable to kip b/c of a low bar
Pushups: 73, need to get lower
Situps: 89, somewhat supported by a bar
Squats: 105, started by using a bench as a gage for how low to go, but found that doing them in front of a mirror worked better.

TOTAL: 322

08.08.18
Tabata Something Else
Pull ups - 80 +10
Push ups - 85
Sit Ups - 105 +4
Squats - 149 +9
Total - 419 +19 to last on 08.02.01
m/54/172#

recovery cycle scaled WOD by 50% (4 rounds of each exercise)

total: 225

m/26/5'4"/146

Pullups 11,11,11,11,10,9,8,9 - 80
Pushups 11,11,11,11,10,9,7,7 - 77
Situps 11,10,9,8,9,8,8,9 - 72
Squats 21,20,19,19,19,18,18,18 - 152
Total: 381 (+14 PR)

Since we only did this last week (pulled it out of the "Hopper" deck), I had a better idea of what to do on the pullups and pushups this time so I wouldn't "blow my WOD" and did marginally better on them. Biggest difference was really pushing and trying to sprint the squats starting out and dealing with the pain later.

Pullups: 15/10/7/8/6/7/7*
Pushups: 24/16/11/11/11/11/9/9
Situps: 14/13/13/13/12/14/13*
Squats: 19/19/16/15/17/15/15/17

Total: 387

*For whatever reason I lost track of the sets and only did 7 cycles of Pullups and Situps and I did not realize this until I started my walk home. Should I redo this workout on a rest day and see how it goes with the full run of cycles or just do it when it is assigned next?

Also, what does 'Tabata' actually mean?

Rx / 454 / 1ST Tabata
M/41yo/140/CFNF

m/24/6'1/216

as rx'd

Pullups:61
Pushups:73
Situps:110
Squats:135

total: 379

cfwu light PU light dips

PU: 16,15,11,11,10,9,5,7 - 84
PushUp: 14,14,12,10,9,8,8,7 - 82
SU: 11,9,9,9,9,9,8,9 - 73
Squat: 17,15,15,15,15,15,11,15 - 118
Total = 357

38/M/176/6'1"

Pullups: 104 (score 12)
Pushups: 106 (12)
Situps: 109 (13)
Squats: 128 (16)

Total: 447 (53)

376

61 pullups
86 pushups
101 situps
128 squats

M/52/5'8"/145lbs.

PULL 11,8,8,7,6,7,7,7 = 61
PUSH 18,14,13,10,8,8,7,6 = 84
SIT 11,11,10,11,10,10,11,10 =84
SQUAT 16,18,18,17,17,16,17,17 =136

TOTAL = 365

First time with "Tabata", had to time myself with my watch. Will bribe someone next time or try to find an accomplice...............

pullups- 63
pushups-91
situps-135
squats- 117

total 410
next time gotta keep track of individual intervals..

I think someone is trying to kill me.

m/235/37

as rx'd
301 pr

1 mile run 8:22 5 sec slower

OH YA I totally lost count........but I was ruined after it was all over.

M/6'3/208/21 yo

First time doing "Tabata Something Else".
Pull ups: 50
Push ups: 74
Sit ups: 117
Squats: 137

Total: 378.

Jen 195
Me
12,9,7,6,6,6,6,5=57
20,18,14,10,10,9,9,8=98
13,14,13,12,11,11,11,11=96
20,17,18,17,15,15,15,18=135
Total 386
Previous 402

M/31/6'1"/220

Pull ups - 17+27(jumping) 44
Push ups - 65
Sit ups - 86
Squats - 87

Total - 282

Pull-ups: 13,10,10,10,9,8,8,6=74
push-ups: 22,22,16,17,14,13,12,13=129
sit-ups: 12,15,11,11,14,10,10,10=93
squats: 20,15,17,17,15,14,17,19=134

430

I hope my math is right. calculated it directly after workout. good mental test after physical exhaustion.

(8 x 7), (8x11), (8 x12), (8x18) = (56, 88, 96, 144) = 384 (PR)

m/38/172

as Rx'd

Total: 468

M/45/157
Pullups: 16/14/10/9/7/7/6/6 = 75
Pushups: 18/10/9/8/7/7/6/6 = 71
Situps: 17/16/15/14/13/11/11/11 = 108
Squats: 20/29/20/19/19/18/18/19 = 153 (PR)
Total: 407 (last time 404)
Pullups + Pushups were tough after yesterday's WOD!

#330 Kevin T:

This is from CrossFit Journal #2 (The free one):

"One example of an interval that CrossFit makes regular use of is the Tabata Interval, which is 20 seconds of work followed by 10
seconds of rest repeated six to eight times (http://www.cbass.com/INTERVAL.HTM). Dr. Izumi Tabata published research that
demonstrated that this interval protocol produced remarkable increases in both anaerobic and aerobic capacity."

Dan D.
www.CrossFitStickers.com

372

I'm pretty new to crossfit, and my gym is ill-equipped for some of the exercises... but, this was one I could do!

WOD as Rx'd

Pullups: 87
Pushups: 138
Sittups: 135
Squats: 138

Total: 498

F/5'9"/138
Pullups 50 (band assist)
Pushups 73
Sit-ups 117
Squats 141
Total 381

First time (scaled, subbed):

Four intervals for each exercise.

Jumping pull-ups: 40
Push-ups: 30
Sit-ups: 35
Squats: 58

Total: 163

Forgot to bring something to write down reps for each interval, so I've just got the totals.

Did the workout outside in the park. Very nice out.

F/24/5'4"/140

Pull-ups: 7,4,3,2,2,2,2,3 = 25
Push-ups: 16,11,8,9,5,7,9,7 = 72
Sit-ups: 9,9,9,9,9,9,9,10 = 73
Squat: 14,15,15,15,15,15,18,18 = 125

Total: 295

#248 RV-KY

While I agree 100% with the reasoning for your post and with the conclusions that you make. I have been a CrossFitter for going on 2 yr, have no access to an affiliate and have been to 2 certs, with plans for more, simply to do this right! In other words, I'm all about form, my wife and friends even call me the "form police". But.....I do not agree with calling a coach and an entire affiliate out on the HQ comments page. Have you contacted the affiliate and expressed your concern, or maybe privately had one of the level 3 or higher trainers investigate and have them contact the affiliate. Just my humble opinion on being more diplomatic and less hurtful to our friends in CrossFit.

I learned something today: just because you can do the reps doesn't mean you have to. There's a virtue to pacing yourself.

M/5'11"/163
Pullups (unassisted): 11
Push-ups: 46
Sit-ups: 27
Squats: 85

Total: 169

329

first tabata n

Pullups 62 kipp + 3 Jumping = 65
Pushups 66
situps 59
squats 92
T = 282

As Rxed:
Pull-ups:
14,9,7,7,5,5,4,5=56
Push-ups
15,12,10,6,6,5,4,5=63
Sit-ups
10,9,10,10,10,10,10,11=80
Squats
17,18,15,14,13,12,12,14=115

Total=304

First time breaking 300. Boo-yah.

Rubberbandlady joined in on this one too (another one drinking the koolaide):

Total: 238 w/o pull-ups (shoulder injury)

29 yom, 180 lbs

pull ups-9 9 9 9 8 8 8 8=68
push ups-10 10 10 10 10 10 10 10=80
sit ups-11 11 11 11 11 11 11 11=88
squats-15 16 18 16 17 15 15 20=130
total-366 (pr)

after seeing that video of jonas baranyai, i donno if im ever going to do snatches again... :( poor guy.

Did yesterdays as Rx'd
15-12-9
Thrusters (135#)/Muscle up
13:30

f/29/145/5'6"
As Rx'd
Pullups 9/6/6/5/5/4/4/4 (43)
Pushups 14/10/7/7/8/7/6/6 (66)
Sit-ups 12/11/10/9/9/9/9/8 (77)
Squats 14/14/14/12/12/10/10/10 (96)

282 total

4.16 mi run 40:54...nothing to brag about...but felt great afterwards!

PU 12 10 8 8 8 8 8 8 = 70
PU 14 9 10 10 7 8 7 8 = 73
SU 11 11 11 11 11 11 11 11 = 88
SQ 17 16 17 17 17 17 17 17 = 135

Total=366

M/167/5'11"
Pullups: 11,10,7,7,6,6,7,7= 61
Pushups: 12,11,11,11,12,12,14,12=95
Situps: 12,12,14,10,12,11,11,9=91
Squats: 15,15,15,14,16,15,15,17=137
Total 384
Squats done on a 12" box. I might have had some more pullups, but the tape job on the ripped callus from last Fridays workout gave out on me and it hurt like hell to kip.
I felt more muscle fatigue than cardio fatigue.

Comment #248
I am the owner of CF Cincinnati. While I understand your concern about some of my athletes lack of "Range of motion", as you call it, you have no idea what kind of medical/health issues some of them have. Would you rather have me tell them to not do a workout if they can't do a full pushup or squat due to health issues or not do CrossFit at all?
They push themselves as hard as anybody else out there, believe me. If you'd see the improvements they all have made over the course of the last year since I've been affiliated with CrossFit you'd probably change your mind. Yes, it would be nice to have all my clients come in and do every single exercise in "perfect" form, but please get real. Don't think for a second that I don't push them to work on their flexibility and/or range of motion, but unfortunately things like that don't happen over night (maybe you are a miracle healer and can give me some tips how to do it, it would be very much appreciated, not just by me, but also by my clients).
I'm sure there are plenty of other affiliates out there that have to deal with the same kind of clientel (at least I'd hope so, unless every other affiliate only chooses to work with elite athletes that have no or only minor health issues).
Thanks for your concern, but my clients are quite happy with the CrossFit training I am providing, and the ones that did go to other affiliates so far haven't felt out of place.

22.m.135.65"

as rx'd
Pull Up: 48
Push Up: 107
Sit-Up: 111
Squat: 124

Total: 390

50 Pull ups
76 Push ups
90 Sit ups
100 Squats

316 Total

Pull-ups: 18,12,9,8,7,8,7,6 =75
Push-ups: 24,17,13,12,10,11,10,10 =107
Sit-ups: 18,17,16,15,15,15,15,16 =127
Squats: 22,21,20,21,20,20,20,21 =165

Total:474

First Tabata WOD other than squats. Surprised that pull-ups and push-ups fell off so sharply.

#293 Fit mom in CT:
You are a beast! Congrats, holy crap you flew through this. I wanna be you when I grow up!

i'm not great at this... 378, i think. but in february i was around 250, so i guess that's ok.

37/m/5'11/160

j-pull: 11-11-12-11-11-11-11-11=89
push: 8-8-8-8-8-8-8-8=64
sit: 13-13-13-13-13-13-13-13=104
squat: 13-13-13-13-13-13-13-13=104
Total: 361
Tabata Score: 45

tabata back extensions: 11-11-6-6-6-6-6-6=51

800m run 3:34

CFE: Row 3km - 13:32

WOD:

44 Pull ups (assisted gravitron)
55 Push ups
80 Sit ups (anchored/incline)
104 Squats
283 Total

As Rx 410 totals.
Pull-up= 89
Push-up= 90
Sit-up= 113
Squat= 118

First time Tabata:

Pullups: 5/5/5/5/3/3/3/2 = 31
Pushups: 15/8/8/5/5/3/5/5 = 54
GHD Situps: 8/9/9/9/8/6/8/6 = 63
Squats: 13/12/12/12/12/12/11/11 = 95

Total: 243

#57 Mike

Thanks for the Tabata timer link. It worked like a charm. For those who struggled with timing, you have to try this link. There is a "Tabata" setting stored within the "saved setting" drop down. You can also select a delay on which to start the interval, which was great because my pullup bar is in the adjacent room. Had to turn up the speakers loud! Excellent!

I thought my score was "ok" but, man, some of you CrossFitters have posted some excellent scores. Bravo to you!

Thanks for a great WOD Coach!

Did Helen today. I've been really soar lately. Not much rest at work. Running all night long. 10:15 me; 14:30 Howell

PU-39
Push-ups-122
Sit-ups-86
Squats-130
Total:377

27/m/5'4"/214#

Worked out at a hotel gym without a pull-bar, so I subbed 150# pull-downs for pull-ups. This was a much lighter than my bodyweight, but after experimenting I felt that I could perform a comparable number of pull-ups at this weight.

PD: 10,7,4,4,4,3,4,3=39
PU: 15,15,15,15,10,7,7,6=90
SU: 10,13,12,8,8,8,8,8=75
SQ: 18,18,18,18,18,18,18,18=144

Total=348

15,10,5,2,5j,4j,5j,6j=32
15,15,10,8,7,6,4,4=69
10,9,10,9,8,7,7,7=67
16,15,14,13,12,12,11,11=104

total 272 (did not count jumping pull-ups)

M/38/150

m/22/150/5'7

pull-ups: 57
push-ups: 67
sit-ups: 88
squats: 136

total: 348

a little behind
did the muscle up thruster workout today

as rx'd 12:20

as rx'd

PU - 10,10,8,8,8,7,7,7 = 65
Push-ups - 16,18,18,18,18,18,16,17 = 139
sit-ups - 14,15,13,12,13,11,10,11 = 99
squat - 16,16,17,17,17,16,15,15 = 129

total - 432

37/6'2"/195

Pull:76
Push:71
Sit: 86
Squat: 149

Total: 382 as Rx'd

I did this without the pullups as my hands are pretty jacked up.

It went down like this:
Pushups - 10, 10, 10, 7, 6, 5, 4, 4 = 56 total
Situps - 10, 8, 10, 10, 10, 10, 10, 10 = 78 total
Squats - 10, 10, 10, 10, 10, 10, 12, 14 = 86 total

Total Reps = 220
- Chad

Rainier Level 1 Cert

I can't say enough good things about the quality of instruction that I received at the cert.

Kurtis and Laurie run an incredible facility and it is evident that they enjoy what what they do.

Todd, Chris, Nicole, Lisa, Andy, Jordan and Nadia were all terrific and all the feedback I received did not fall on deaf ears. I am incorporating many of the things I learned into my daily warm up.

I took today off (scheduled) and it was probably a good thing because I am sore from Saturday's team workout.

27 yom 177lbs

as rx'd

pull ups 15/15/12/10/10/9/7/7 = 84
push ups 15/15/12/10/10/9/7/7 = 85
sit ups 14/12/12/12/12/12/12/12 = 98
squats 17/17/17/18/20/19/16 = 141

total = 408

pullups 12/10/7/5/5/5/5/6 = 55
pushups 18/14/8/7/5/4/4/4 = 64
situps 8/9/9/9/9/9/10/10 = 73
squats 14/17/15/15/12/14/15/16 = 118

total = 310

#365, Rainer:

Many apologies for calling you out on the main HQ page. Perhaps I should have approached this from a different angle.

I do admit that all the evidence I have is from your site and YouTube videos. That being said, I still feel that the basics need to be taught and form needs to be put first, then speed and intensity built onto that. My opinion of your affiliate has not changed, but I apologize profusely for approaching my problem the way I did.

If you need to contact me, my email is linked. But, then again, I'm just another CrossFitter who had a few comments to make.

Best of luck to your affiliate and your Cincinnati CrossFitters.

M/22/6'1/185

no partner
did "Angie" instead

as Rx'd

17:27

PR even with hangover...i'll take it

#248
If you really cared, sincerly cared, you would have contacted the affiliate directly. What are you the crossfit police? Calling out someone in front of people is what elementary school teachers do to the bad student. Grow up.

32/m/200

400 reps total.

416

Me: 42yo/M/5'10"/173lbs/11%BF

Warm Up: Greg Amundson's warm up 15 reps per exercise + 5 bar muscle ups.

WOD: Tabata's 321

Pull Ups: Annie style kipping, full range of motion.
10,6,6,6,6,5,5,5 = 49

Push Ups: Hands shoulder width apart, elbows back chest to floor.
7,10,8,8,8,7,6,6 = 60

Sit Ups: unanchored hands next to sides.
11,12,12,12,12,12,11,12 = 94

Squats: A to A with completely open hip at the top.
19,16,14,14,14,12,13,16 = 118

Cool Down: 5 Bar Muscle Ups.

I am continuing my crossfit evolution. The last time we did "Tabata Something Else" I shot for a specific number for each exercise, like 10 pull ups on every interval. When I hit the number that I wanted I stopped and waited for the end of the rest interval. What this amounted to was a shorter work interval and a longer rest period on most intervals. Last time I scored 371, this time 321, a full 50 points less. This time I did good reps following Dr. Tabata's protocol and itwas noticably tougher. It makes me wonder how many others are doing it the way I used to?

Also, My lady Lysa just finished the level one cert at Crossfit Rainier and she is just tickled :>) She has not stopped talking about it since she got back.... it just proves that I did indeed marry my soul mate. I am so stoked for the wonderful experience that she had there and I look forward to going to a cert in the next few months :>)

Have Fun, Train Hard,

Billy

356 last time 365

started the academy today... a day behind on WOD's.
did the 135# thruster/muscle-up WOD today and posted results on yesterday. will do todays tabata tomorrow in the A.M.

First time with kipping pull-ups, last time was jumping

Ann (rounds 1-8 = Total Prev Diff)
pull 8 8 8 6 5 5 4 5 = 49 52 -3
push15 15 11 8 7 7 7 6 = 76 84 -8
sit 14 15 14 14 13 13 12 11= 106 113 -7
squat22 20 20 20 19 17 17 21= 156 172 -16
387 421 -34

Todd (1st time)
pull 8 7 7 3 3 5 5 5 = 43
push 13 13 9 10 7 7 7 7 = 73
sit 10 12 15 14 14 13 13 13 =104
squat16 16 15 15 13 15 15 17 =122
342

m/180/32

as rx'd

Pull-ups: 59
Push-ups: 72
Sit-ups: 86
Squats: 130
total: 347

Wife: butter-cup tabata
3rounds per exercise
total: 110

31/F

Pull-ups: 9,6,6,5,5,5,4,4 = 44
Push-ups: 14,12,10,8,8,7,7,7 = 73
Sit-ups: 12,12,13,13,12,11,12,1 1= 96
Squats: 19,18,18,16,16,16,16,18 = 137

Total: 350

First time. Fun!

m/28/195

tabata as rx'd:
383

special thanks to tucker and GSX athletics for hosting a superior level I cert! thanks guys.

#348, Dan...

Thanks for the info. I enjoyed/hated this workout. I felt Pukie coming, but he wasnt all that strong. I wont buy a patch or t-shirt until he makes his debut.

63 pull ups
78 push ups
131 sit ups
160 squats

pullup-15/12/8/6/4/2/3/2-42
pushup-20/20/15/15/15/14/12/8-119
situp-15/12/12/10/10/10/8/8-86
squats-20/15/15/15/15/16/15/12-113

total-360 first time out

as rx'd:

pullups: 73
push-ups: 87
sit-ups 98
sit-ups: 123

total: 381

26/m/72"/167#

As rx'd:
Pull ups: 12-10-6-3-4-3-3-4=45
Push ups: 29-19-11-6-4-8-6-5=88
Sit ups: 9-6-12-9-10-7-8-7=68
Squats: 11-15-11-15-15-15-15-15=112
TSE total: 313

Pull-Ups:8/6/6/7/6/6/5/5=49
Push-Ups:25/23/20/18/19/18/18/16=157
Sit-Ups:13/13/10/10/11/12/10/9=88
Squats:17/18/17/17/16/16/17/16=134

Total=428

brian #389

not trying to attack... but you just created an insult for a lot of people/teachers as you attempted to put someone else in their place.

kind of a blanket statement you made, that's all. do you know any teachers personally?

age 18 bw 170
pullups: 11/11/11/11/11/10/10/10 = 85
pushups: 20/18/14/15/14/13/13/14 = 121
situps: 15/15/14/13/13/13/12/16 = 111
squats: 23/23/24/22/20/17/20/20 = 169
total score: 486
beat pr by 21. get some.

M/40/185

As Rx'd

Pull Ups 12/8/6/5/6/5/4/5 = 51
Push Ups 22/18/10/11/10/9/8/8 = 96
Sit Ups (USAF Style) 10/11/13/12/11/12/11/12 = 92
Squats 17/18/18/18/17/18/15/18 = 139

Total = 378

30/m/5'10"/220

Jumping Pullups 14,11,10,10,10,12,10,10 = 87
Push ups 10,11,10,7,6,4,6,5 = 59
Sit ups 8,7,7,6,6,6,6,6 = 52
Squats 15,16,15,16,15,15,14,19 = 125

TSE Total: 323

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

Pullups: 66
Pushups: 62
Situps: 70 (done on bench to simulate GHD)
Squats: 107

Total 305 Best effort yet. Pushups still tough following dip festival of a few days ago.

F/29/5'4/127

55 Pull-ups (mostly jumping)
62 Push-ups
50 Sit-ups
125 Squats

292 Total

1st doing Tabata

M/32/6'/195

68 Pull-ups
64 Push-ups
80 Sit-ups
112 Squats

314 Total

M/24/155

As Rx'd
Total - 328

m/37/188

rx'd pull/push/sit/squat

jay 69/122/99/169 = 459 total
meg 18/100/94/129 = 343 total

pullups done on bar hanging from rope in garage. unable to kip without wrecking ourselves. woohoo!

as rxd............351......jb

43m/236

some band assisted pull-ups and some jumping

total = 266

I really wanna get my pullups better but i just cant get over the hump...i did quasi hammer grip for pullups, repaired shoulder was just too sore for regular grip. does the grip even matter???

kipping pullups 1st 15 to chest the rest to chin = 63
pushups = 119 1/2
situps nothing holding feet= 102
squats = 125
total = 409 1/2

Did yesterday's WOD earlier today. First time doing Tabata Something Else.

PullUps: 10/10/10/10/10/10/10/10= 80
PushUPs: 10/10/10/10/12/12/12/12= 88
SitUps: 12/12/12/12/12/12/12/12= 96
Squats: 18/18/18/18/18/18/16/16
Total: 404

Could probably do 1 more rep per set of pull ups and situps.

Bwt: 136

As Rx'd

Pull-ups: 120
Push-ups: 123
Sit-ups: 128
Squats: 186

Total: 557 (pr) my hands are shredded

First time doing Tabata.
Pull: 50
Push: 75
SU: 80
Squat: 130
Total: 235 Yuck

m/23/72"/175

first tabata, way harder than it looks.

rx'd = 210

M/25/170/6'0

As Rx'd
PU: 15,12,12,7,9,8,7,4= 74
PUs:15,12,9,10,7,9,8,9= 79
CR: 13,14,15,13,14,12,11,11= 103
SQ: 15,16,16,15,14,13,14,16= 119

TBSE= 375

thanks gsx for hosting the cert, it was amazing. im so glad that i went through it. i only wish i would have attended the cert much sooner because i learned so much, that i can carry with me to my job. i do personal training with DFM, in the midwest and i feel that i have such a better understanding of those key movements and funtions. it helps me be a better trainer.

thanks again to gsx and all the trainers, id love to know which trainer was from which gym, that way i could look into their sites and see what their doing...

First time posting, long time participant:
as Rxd

Pull ups: 12,8,7,4,5,4,4,5
push ups: 25,17,16,11,8,9,11,9
sit ups: 17,15,13,10,9,8,10,9
squats: 11,10,12,9,8,10,9,12

m/30,5'9",205lbs

For those out there who help out let us newer crossfitters with substitute exercises, links to the video demos that aren't easily findable, and other general guidance, it's much appreciated!

Also, I know I much appreciate others posting their times/results so i have something to compare to. Cuz it looks like most people on here don't belong to an official crossfit gym and either do at their own gym, or at home!

Pull Ups: 8 7 6 6 6 1 4 5 = 44
Push Ups: 13 10 9 6 7 4 5 5 = 59
Sit Ups: 7 7 7 7 7 7 6 6 = 54
Squats: 13 13 14 13 12 13 11 15 = 104

m/195#/5'10''/26

as rx'd

404 total

pull ups 10,10,8,7,6,6,5,5
push ups 15,12,12,12,12,10,10,10
sit ups 18,18,17,16,15,15,15,15
squats 18,16,15,15,16,15,15,16

F/40/120

86/75/89/154 Total: 404

10/10/10/8/8/6/6/4-62
10/10/10/10/8/8/7/8-71
10/10/10/10/10/8/8/8/-74
15/15/15/15/15/15/15/15-120

327

Jennie: 27 F 160# 5'9"
"Tabata Something Else"

Pull-ups: 10,7,6,6,6,6,6,6 = 53
Push-ups: 8,12,8,9,8,7,7,7 = 66
Sit-ups: 12,13,13,12,12,13,12,12 = 99
Squats: 17,17,17,15,16,16,16,17 = 131

Total = 349

Todd:

pull ups 10/10/10/8/5/6/7/5=61
push ups 23/15/15/12/11/10/10/10=106
sit ups 19/13/13/13/13/13/14/15=112
squats 15/15/14/13/12/13/13/14=122
Total= 401

Dawn:
Jumping pull ups 11/11/7/9/10/8/11/10=77
push up (knees) 12/16/12/9/7/5/6/5=72
sit ups 10/8/6/9/8/7/7/8=63
squats 16/13/12/11/8/8/7/13=88
Total= 300

m/14/5'/90

419

im also comment 430
first time doing tabata

pull-88
push-121
sit-66
squat-144

AS Rx'd

7,4,4,4,3,4,3,4 = 33 I suck at pull-ups
22,17,11,10,11,10,11,11=103
15,14,14,14,13,14,13,14=111
25,22,22,21,22,22,21,22=177

TBSE total=424, not bad if I could do some pull-ups it would good.

pull-ups 6+5+5+5+5+4+4+5 = 39
pushups 13+15+15+13+13+14+13+11 = 107
situps 20+21+20+20+21+20+20+20 = 122
squats 21+23+20+23+24+25+26+30 = 192

Total 460

Looking forward to some DL's tomorrow. See you all at the next sweat session.

437

1st time doing tabata.

Pull-Ups (cw 60): 7,6,5,3,2,5,5,4
Push-Ups (girl): 10,8,7,5,7,1,5,5
Sit-Ups (regular): 10,8,8,8,8,6,6,10
Squats: 7,10,7,9,8,8,10,5

pull-ups 6+5+5+5+5+4+4+5 = 39
pushups 13+15+15+13+13+14+13+11 = 107
situps 20+21+20+20+21+20+20+20 = 122
squats 21+23+20+23+24+25+26+30 = 192

Total 460

Looking forward to some DL's tomorrow. See you all at the next sweat session.

Warmup: 500m row, 18 burpees

Cynthia (f/46/160):
Pullups (green band): 41
pushups (knees): 82
situps (abmat): 84
Squats (to med ball): 100

Total: 307

Ben (m/9/65):
Pullups (green band): 65
pushups (knees): 56
situps (abmat): 68
Squats (to med ball): 112

Total: 301

First time doing anything tabata related.

Pullups: 5-6-6-6-6-5-5-5 = 44
Pushups: 15-10-10-8-7-6-6-7 = 69
Situps: 10-10-10-10-10-10-10-8 = 78
Squats: 13-12-12-13-14-12-14-15 = 105

Total: 296

Pissed off with myself. Poor show.

AbMat situps

total = 365

10 lower than PR

M/34/6'3"/275lbs

Pullups (80lbs assist)
9/8/8/7/4/5/6/5

Pushups (Perfect Pushup-Close grip)
10/5/7/6/4/3/1/1

Situps
13/8/6/4/7/AC*/3/1-AC*

Squat
21/7/11/10/10/8/4/4

*AC = Abdominal Cramp

Time - 15:19:07

M/34/6'3"/275lbs

Pullups (80lbs assist)
9/8/8/7/4/5/6/5

Pushups (Perfect Pushup-Close grip)
10/5/7/6/4/3/1/1

Situps
13/8/6/4/7/AC*/3/1-AC*

Squat
21/7/11/10/10/8/4/4

*AC = Abdominal Cramp

EJC

Pull-ups: 8,6,5,5,5,5,4,4 = 42
Press-ups: 19,13,9,7,7,5,5,6 = 71
Sit-ups: 13,12,11,10,9,8,8,8 = 79
Squats: 21,19,18,19,19,19,18,19 = 152
Total:344

Becs

Pull-ups: 4,4,3,3,3,2,2,2 = 23
Press-ups: 8,5,6,6,5,5,5,6 = 46
Sit-ups: 9,11,11,11,11,11,10,10 = 84
Squats: 16,16,15,13,15,14,13,12 = 114
Total: 267

WOD as Rx'd:

Pull:10,10,10,10,10,10,10,10=80
Push:15,15,15,15,15,12,12,10=109
Sit:12,12,12,12,12,12,12,12=96
Squat:20,20,20,19,20,20,20,18=157

Total=442

Kind of a disappointing showing, but considering the last couple of cycles, I guess that's to be expected. I tried butterfly kips for the first time for an entire workout. My rhythm got messed up a few times, but I can certainly see the speed benefit. Cherie said it looked like I wasn't clearing the bar....

M/46/145

pullups 10,6,5,6,5,5,5,5 = 47
pushups 15,14,10,10,10,10,10,10 = 89
situps 12's = 96
squats 15,15,13,14,14,13,13,13 = 110

Total = 342
Tabata score = 40
Excuses follow;
Chest-to-bar pullups dropped my pullup numbers considerably.
Pushups - Yesterdays WOD hammered my triceps as I discovered with the DOM's after this one.
Situps - hmmmm...well it's been awhile for a Tabata.
Squats - Yesterdays WOD hammered my legs too with BW minus 10 lbs for the thrusters.
Enough whining already
Thanks Coach!

That was a really nice workout!!! What's the best with Crossfit: you never know...

TABATA 32 intervals
pulls-ups = 92
push-ups = 95
situps = 84
squats = 179

total = 450

m/37/175

First workout back after a week rest. Needed it bad.

pullups 8,8,8,7,6,6,6,5 total 54
pushups 10,10,10,10,8,7,6,6, total 67
situps 15,15,14,12,11,11,11,11 total 100
squats 15,15,15,15,15,15,13,14 total 117
Total Score 338 PR

Last time was 302

had to do pullups with a wash cloth around the bar due to my hands were i ripped off calouses the other day. kinda made grip an issue...lol.

pullups: 39
pushups: 44
situps: 77
squats: 85

total: 245

22/M/187/6'2"

The pull ups were definitely the hardest part on this one.

PUs: 10-10-6-5-4-4-4-4=47
Push-Ups: 13-12-12-12-12-12-12-12=97
Sit-Ups: 12-11-10-9-8-7-7-7=71
Squats: 12-12-12-12-12-12-12-12=96

Total: 310

24/m/5'7"/147#

Pull-ups: 16-12-9-9-8-7-7-7 (75)
Push-ups: 21-12-10-8-8-7-6-7 (79)
Sit-ups: 16-17-17-13-11-12-10-11 (107)
Squats: 17-17-14-11-12-12-13-12 (108)

Total: 369 (PR)

Push-ups and squats were the main weakness. Managed to keep squats fairly consistent, at least. Legs were burning for about 15 minutes straight afterwards.

M/35/6'/194

still having right knee problems. It felt swollen prior to the workout.

Pull-ups: 76
Push-ups: 105
Sit-ups: 98
Squats**: 99 (51 R, 48 L, 4 sets each leg)

Unoffical total: 378

**Subbed 1 legged 1/4 squats cause its suppose to be good for knee injuries. The did light jog to lake and swam about 700m open water. Some more quality time with bag of ice for knee...still looking for the beef I lost...eat ice cream at end of day.

Jump pull-ups as no pull up bar around, so used a smith machine bar where feet and knees were able to touch the ground.

M/37/150/5'6"

105 Pull-ups
126 push-ups
88 sit-ups
165 squats

total 484

Wow I am smoked

Anyone know where there's a link to the MP3 download that has the Tabata times with music is...remember seeing something on it like 2 years ago????

m/39/180/5-7

pullups=10/10/5/6/4/5/4/5=49
pushups=19/13/10/15/10/10/10/10=97
situps=9/9/9/7/8/8/9/6=65
squats=12/16/17/18/17/17/18/17=132

total: 343

M/25/6'2"/215

Pull-ups: 8-5-4-3-4-3-3-5 = 35
Push-ups: 12-12-7-5-5-6-6-5 = 58
Sit-ups: 10-10-10-11-10-11-10-11 = 88
Squats: 15-15-10-10-13-12-10-13 = 98

Total: 279

Yikes scored real low. Elbows are starting to bother me again. Used a gravitron for Pull Ups because I wanted to get the full motion and not just jumping. Set it so I was doing about 185.

31
58
75
105

=269

m/24/5'11/160

Pull-ups: 16-6-4-3 (jump pull-ups) 7-7-10-9
Push-ups: 23-18-8-5-4-4-3-3
Sit-ups: 17-20-14-12-11-12-10-11
Squats: 14-14-15-16-16-16-16-20

=364

with a 25lbs body armour on.

8,8,8,8,8,8,7,7(62)
15,15,12,9,7,7,7,7(79)
13,10,12,12,11,10,11,10(89)
15,15,15,15,15,15,15,14(119)
= 349

KB side press's for cool down.

I'M BACK!!!

Rest time is over! Sundays workout psyched me out and I said F it and order the rings for next time.

First official tabata. I'm telling you people get a Garmin forerunner! I programed it to do Tabata's it's great, it even gives you a 5 second time hack, for both the work and rest intervals and end you'll never need a track to do Helen or Murphy again.

Pull ups band assisted, Old School strategy:

Pull up: 10, 10, 2, 6, 3, 4, 2, 2= 39
Push up: 11, 7, 6, 6, 6, 5, 3, 2= 46
GHD Situp: 8, 7, 5, 5, 5, 5, 3, 7= 45
Squat: 14, 10, 7, 10, 4, 7, 8, 11= 71

TOTAL: 201

Rex Gegensia!!!

CHARLATAN 6 OUT!!!

Pull-ups (on Φ4" branch): 39
Push-ups: 71
Sit-ups: 57
Squats: 92

Total: 259

356 not great today.

135# 23yo M

Pullups: 20,12,6,4,5,3,3,3 = 56
Pushups: 25,30,25,20,20,20,20,21 = 181
Situps: 20,20,20,20,15,12,15,14 = 136
Squats: 20,20,20,20,20,20,20,20 = 160

Total: 533 (first time WOD)

The usual CFWU (30kg assited)

WOD Puppies scaled (4 rounds)

Pull-ups (30kg assisted) 10/10/6/3 (29)
Push-up 10/3/3/1 (17)
Sit-ups 10/6/3/2 (21)
Squats 24/24/17/14 (79)

Total: 146

I went to the the level 1 cert at GSX in Fort Worth TX. I would like to thank Jeff Tucker for being a great host and would also like to thank all the awesome trainers for all of the help (I needed it). The seminar was a great learning experience and an awesome time, there is nothing like being surrounded by a group of people who have a passion for the same thing.
Thanks again

Lucas

Lucas

pullups- 92
push ups- 117
GHD situps- 71
squats- 120

TOTAL- 400

376

Subbed jumping pull-ups.

Pukie kicked me in the nuggets pretty good on this one!

Pull ups: 15 8 5 5 5 5 5 5
Push ups: 23 15 10 7 7 6 7 6
Sit ups: 14 14 13 12 12 11 12 11
Squats: 20 18 17 18 18 16 18 19

Total: 377

M/35/185

PullUps 76
PushUps 102
Situps 96
Squats 122

Total 396

Last time 340

m/205/41

483

pull ups 96
push ups 114
sit ups 127
squats 146

First time "Tabata Something Else"!!

As rx'd

Pull ups: 11 10 9 8 7 6 6 6 = 63
Push ups: 16 15 13 12 13 12 10 10 = 101
Sit ups: 10 8 10 9 10 8 7 6 = 68
Squats: 16 18 15 16 15 14 14 17 = 125

Total: 357

(J): Jumping pullup
Pulls: 15-9-7-5-8(J)-8(J)-8(J)-8(J)
Pushup: 24-20-15-10-10-10-10-8
Situp: 15-15-15-15-15-15-15-15
Squat: 23-23-23-24-22-23-23-22

subbed 1 pood 1 armed KBS alternating for Pulls.
Total somewhere in the low 300's

pu=10,10,8,5,6,5,5,4
pu=15,15,12,9,8,8,6,5
su=12x8
sq=12,12,15,12,15,15,12,15

53+78+96+108=335

Pullups: 36 assisted
Pushups:83 on my knees after 30
situps: 101
Squats:97

m/25/6'/200lb

PU: 32 (jumping)
PU: 57
SU: 82
Sq: 107

Total = 278

M/5'8" 165
as Rx'd
Pull - 14/10/8/6/7/5/5/5- 60
push - 17/15/12/8/9/8/6/10- 85
sit - 11/11/10/9/7/7/7/8- 70
squat - 15/15/15/15/16/17/17/18 -128
total - 343

8888888888888888
1 2 3 4 5 6 7 8
pull ups - 9 8 5 10 6 6 6 6
push up - 18 15 12 13 10 13 13 10
sit ups 15 12 11 11 10 10 10 9
squats 21 23 21 22 22 22 21 20

total 420 reps

could have done better, hands hurt from the pull ups last night

888888888888888888888888888888888

Total 364
Pull Up 65(Jumping when reached failure)
Push Up 96(on knees when hit failure)
Sit Up 100
Squat 103

Tabata score 35

RX'd 332

Modified this one. Did my own routine instead.

Tabata Wipe Out. 10 rounds of Tabatas, non-stop.
Burpees
Jump Rope
Box Jumps
Pushups
Jumping Squats
Situps
Squats
Lunges
Jumping Lunges
15# dumbell thrusters

Stick a fork in me, I'm done.

m/55/194
pullup 58
pushup 96
situp 76
squat 130
total 320

pul 14,10,10,7,8,6,6,8 69
pus 23,20,14,16,13,10,11,12, 119
sits 18,17,14,14,13,12,13,12, 113
squat 24,22,22,22,21,21,21,23 176

477 pr

squats to box,pushups milt, situps anchored, closet bar pullups singles easier,

f/25/107

363 (PR)

my squats were awesome, and contributed a whopping 168 of that total!

Tabata Something Else" for puppies (without pull-ups-no bar)

Complete 12 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 16 intervals to comments
481

I threw up after round 7 and then did round 8!!! Were these squats supposed to be weighted? I did them with 135 and my squat numbers were closer to 12-15 then 20 like everyone else

m/31/5'9"/171

this is my first time doing this WOD

as rx'd

pull-ups 8 8 8 7 6 6 6 6 = 55
push-ups 10 10 7 8 7 6 6 5 = 59
sit-ups 15 15 15 15 15 15 15 16 = 121
squats 15 15 15 15 15 15 16 17 = 123

Total = 358

m/21/145/5'10"

1 mile run
pull-ups 10 7 6 4 - 27
push-ups 15 12 8 4 - 39
sit-ups 8 10 9 9 - 36
squats 16 17 16 14 - 63

Great Level 1 cert. I am still feeling the effects! The information was practical, functional, evidenced based and the facility and host were great. The trainers were excellent. Technique, technique, technique, thanks for the reminder Chuck! Tucker you have a great facility and your staff did a great job with organization. Jolie, Adrian, Dave, all excellent lectures and info.. Thanks a bunch..

24/m/200

as rxd plus 25lb vest
sub hang leg raises for sit ups

345 total

bw 165

pull ups - 6 6 6 6 6 6 6 7
push ups - 10 10 10 10 10 10 10 10
sit ups - 13 14 14 14 14 14 14 14
squats - 17 17 17 17 17 17 17 17

total - 376

+ 24 lb weight vest

Pull Up 51
Push Up 77
Sit Up 91
Squat 131
350
First Tabata and it totally wasted me...Can't wait for the next one.

m/27/175/5'9"

Had a hard time monitoring the time while doing pullups. Need to find a better way. Missed out on some reps by stopping short.

PU 11-13-7-9-7-6-7-6
PS 21-15-11-9-9-7-7-8
SU 13-10-11-10-10-9-8-9
Sq 18-16-17-16-15-15-16-16

362

Pushups: 111
Sit Ups: 72
Pull Ups (assisted 55 lbs): 52
Squats (with 25lbs): 71

That is all... for now.

Pull-ups 7,5,4,4,3,3,3,3 = 32
Push ups 17,15,13,12,11,11,10,11 = 100
Sit ups 18,16,15,13,11,10,10,12 = 105
Squat 17,16,15,15,15,15,14,15 = 122

359

29yom/5'11/195#

I just totaled up all my reps for the entire 32 intervals. I felt very strong on my air squats but very weak on my push ups.

392 new pr (I will take it)

m/36/200

Pullups 10/10/7/7/7/7/6/6
Push ups 20/19/12/10/10/10/7/8
Sit ups 10/10/9/7/8/6/7/8
Squats 15/15/15/10/13/10/15/18

Total:339

First time on Ghd for this WOD. Killed Me.

Just got back from Rainier Crossfit Level 1 Cert. Had an amazing time! Thanks Laurie and Kurtis for hosting. I learned so much more than I had imagined we could pack into one weekend. The quality of instruction, lectures and training was top notch. All the instructors did a great job at getting the info accross to me in a way I could understand with an uncanny ability to pick out just the correction I needed to do the movements better. Cheers to Nadia for her elegant performances of the movements. Hopefully I can retain everything you guys showed me, if not, I'll be back for another and I hope it's with the same crew. Lisa, if I can become anywhere near as effective as you are in your instruction and coaching I'll consider myself very successful! Thanks again!
Paul from Montana

Pull-Ups: 53
Push-Ups: 99
Sit-Ups: 76
Squats: 129

Total: 357(PR)

m/32/170
Total : 332

Pull ups
13,10,9,6,6,5,5,4
Push ups
20,18,11,10,10,10,6,10
Sit ups
20,23,20,20,16,16,18,16
Squats
15,18,19,19,18,18,19,19

Total: 447

10/8/6/4/5/4/6/6
12/8/8/8/8/7/8/8
12/12/12/9/10/9/8/11
12/11/10/11/12/14/16/14

T = 303

M/39/180

Pull-ups: 12/12/12/12/10/10/6/7
Push-ups: 12/13/13/13/13/13/12/12
sit-ups: 12/13/13/13/12/11/10/10
Squats: 16/16/16/14/13/14/13/14
Total: 392 (PR by 10 reps)

More better faster

24/m/180

Pull-ups: 10,10,10,10,9,8,8,8 = 73 (+9)
Push-ups: 13,13,13,13,14,13,12,10 = 101 (+2)
Abmat Sit-ups: 11,11,10,9,8,8,7,7 = 71 (-13)
Squats: 17,20,20,17,15,17,16,17 = 139 (-18)

Total = 384 (-20)
Tabata = 40 (-2)

Robert V:

Pull-ups: 9,9,9,8,8,8,8,7 = 66
Push-ups: 11,9,9,5,4,5,5,5 = 53
Abmat Sit-ups: 6,9,9,8,8,7,7,7 = 61
Squats: 10,11,10,10,10,10,10,10 = 81

Total = 261
Tabata = 27

Scaled for newbie
Pulls ups (100 assist), 46
Push ups, 42 (on knees, abs still hurt from previous workout)
Sit ups, 30 (half crunch)
Squat lost count over 75

Age 52/BW 250#
Tabata Something Else: 294
Pullups (jumped): 6/6/6/6/6/6/6/6
Pushups: 11/12/9/11/11/11/11/11
Situps: 8/8/8/8/8/8/8/8
Squats: 12/12/11/12/12/12/12/12
Then: Tabata C2 Row 8 rounds 20 sec work/10 sec rest = low interval 79 meters/high interval 87

34/M/170#/6'0"

WU: generous stretching, pacing, psyching, etc.

WOD: "Tabata Something Else" Original Strategy (OS)
Pull ups: 82
Push ups: 100
Sit ups: 101
Squats: 139

Total: 422 (PR)

Have done this in the past using the Game Strategy (GS) and pacing myself. This time I pushed each set the full 20 seconds (OS), stopping only when reaching failure taking a couple breaths, and knocking out another few if possible.
I didn't keep track of each set as I barely had time to move the stopwatch from station to station with me, let alone write down each set. However, I did see more drop off in sets 4-8 for each exercise than I would in the GS version. I would start at 15-20 for sets 1-3 and then be down to 8-12 for sets 4-8.
This has to be, aguably, the toughest 15:50 in CrossFit (maybe in physical training) with "Fight Gone Bad" also in contention. If you count the 10 minute vitual MMA cagematch with Pukie afterwards, it might be the toughest 25 minutes :)

66,117,106,147 total 436

408 I am worked

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

pull-ups 14,9,7,7,4,5,6,7=59
push-ups 22,16,10,9,8,8,7,8=88
sit-ups 12,11,10,10,9,9,10,10=61
squats 12,12,11,12,14,13,12,15=101
total 309

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

M/32/5'8"/170

First tabata in a year. I think I did almost 100 less then than I did now.

Pull ups: 13, 13, 8, 5, 4, 4, 4,4 = 55
Push ups: 18, 21, 15, 12, 9, 8, 9, 8 = 100
Sit ups: 9, 13, 11, 11, 9, 10, 9, 12 = 84
Squats: 20, 19, 16, 16, 14, 16, 20, 17 = 138
Total reps = 377

10 Sumo Deadlift @ 45#
10 Deadlift @ 135#
10 Shrugs @ 135# + 10 second hold
10 Deadlift @ 225#
10 Deadlift @ 275#
10 Shrugs @ 95# + 10 Second Hold
5 Deadlift @315#
10 Single Arm Shrugs @ 45# (bar)
1 Deadlift @ 355# (PR - Old was 315 last year)
10 Deadlift @ 225#

Without putting the bar down -
10 Deadlift @ 135#
10 Shrugs @ 135#
10 Deadlift @ 135#

500 Meter Row - 1:51

finished up a cycle of gant's hybrid. Now starting a cycle of the WODs, so this is my first one back.

370

Pullups: 13/9/8/7/6/6/7/6 = 56
Pushups: 22/11/8/9/7/8/6/7 = 78
GHD Situps: 6/6/6/5/5/4/4/4 = 40
Squats: 15/12/10/10/10/10/10/12 = 89
Total = 263

28/M/167

Pullups-12/7/5/5/6/4/4/3-46
Pushups-19/12/8/6/5/6/5/5-66
Situps-11/10/9/8/7/7/7/8-67
Squats-20/18/16/16/14/14/14/15-127
Total-306

I had a brain fart while I was doing these and only did 4 intervals on pullups before going to pushups. So after 8 intervals of pushups I finished the last 4 of pullups.

done 8/19
sub'd lat pulls, 11 notches down (no pullup bar nor makings on the weight plates)

Lat Pulls - 85
Pushups - 65
Situps - 112
Squats - 123
385 total, obviously skewed with the sub.

Modified Tabata S.E.:

Jumping Pull-ups 7, 7, 5, 6, 7, 5, 7, 5: 49
Push-ups 18, 15, 15, 13, 11, 10, 9, 7: 98
Sit-ups 10, 10, 10, 10, 10, 10, 10, 10: 80
Squats 16, 16, 15, 13, 13, 12, 11, 12: 108

Total: 335

M/33/200/6'0"

Pullups 10,8,8,8,5,6,6,5
Pushups 20,15,10,9,8,8,6,6
Situps 21,16,18,19,16,16,16,13
Squats 18,16,17,17,17,15,15,17

Total -- 405 YES (last time -- 348)

Feet anchored on situps

forgot to post time: 19:30 136 ahr/154 mhr

Pullups - 8/7/7/7/7/8/7/6 = 57
Pushups - 12/12/12/12/12/12/12/12 = 96
Situps - 7/6/6/6/6/6/6/5 (sloowwww...) = 48
Squats - 15/15/15/15/15/15/15/15 = 120

321 total reps. Gotta get faster on situps.

M/45/173/5'9"

Pull-ups - 77
Push-ups - 65
Sit-ups - 93
Squats - 160
Total - 395

pullups 11/6/7/5/5/5/4/4 = 47 down 13
pushups 22/11/8/5/8/9/8/5 = 76 down 1
situps 17/13/11/12/12/10/10/10 = 95 down 22
squats 19/16/12/12/12/12/11/11 = 105 down 2
total 323 down 38

going through a tough time my results are declining and am wondering if working this hard is really worthy the effort. As i approach my 40th b-day I have seen decline since my youth of course but in the words of John Mellencamp "I knew this was going to happen I was just hoping not today"

47 / 174

366 total -- this is 3 off my PR

scores were 56/6 - 90/8 - 102/11 - 118/14

I did more pull-ups and push-ups than last time but less sit-ups and lots less squats.

55' run est. 5 mi.

11 pull-ups due to blood blister on palms.
87 push-ups
82 sit-ups with no foot hold
135 squats

Total 215

as rx'd
442 reps
can't breathe
can't stand up
feel sick
totally worth it
64 pulls
135 push - chest to floor
138 situps
105 squats
M/6'3"(makes squats hard)/193/28

PUll UP 10 8 7 7 6 6 5 6 = 55
Push UP 24 20 11 8 6 6 6 7 = 88
Sit UP 8 12 9 9 9 9 8 10 = 74
Squat 4 12 12 11 10 10 9 9 = 77

total 294

rest time on pull ups was more than 10 sec.

m/30/68"/163#

Day late, but doubling up to do Deadlifts this evening and be on track (plus an extra workout from Sunday).

Tabata Everything Else as Rx

Pull ups 9 9 9 9 8 6 6 6=62
Push ups 15 15 10 11 9 8 7 7=82
Sit ups 10 10 10 12 10 10 7 7=76
Squat 19 20 20 20 18 19 19 18=153
Total=373

30/M/180

Pull-ups:64
Push-ups:82
Sit-ups:82
Squat:138
Total:366

the first prescribed crossfit WOD I've done in a LONG time. it was slow, but felt good. Hopefully, I'll be able to pick up the intensity significantly soon.

Pull-ups 8/8/8/8/8/7/6/6 - 59
Press-ups 12/12/12/12/12/11/10/9 - 90
Sit-ups 12/13/13/14/14/14/14/14 - 108
Squats 17/17/17/17/17/17/16/16 - 134

391 (PB by 23) - docked myself a few squats from my raw score as I got some feedback from the peanut gallery.

Don't like that WOD at all

Cheers, kempie

401 vs 377 last time

pulls 69
push ups 96
sit ups 104
squats 132

first time doing tabata something else :
Pull-ups (regulars) : 5,5,5,5,5,5,5,5 total : 40
Push-ups : 15,15,15,15,15,10,10,10 total : 105
Sit-ups (non anchored) : 10,10,10,10,10,10,10,10 total : 80
Squats : 15,15,15,15,15,15,15,15 total : 120
Total tabata : 345
need to improve pull_ups and try to push each set the full 20 seconds

My wife :
Push-ups : 4,5,5,5,5,5,5,5 total : 39
Sit-ups (crunches) : 17,17,17,17,17,17,17,17 total : 136
Squats : 15,15,15,15,15,15,15,15 total : 120
Total tabata : 295

40/M/153
Pull ups- 56
Push ups- 92
sit ups- 88
squats - 116
TOTAL: 352

23/M/185

18 8 8 6 5 4 4 4 = 57
19 14 10 9 8 7 7 6 = 80
13 11 10 11 11 11 11 11 = 89
15 15 15 15 15 15 15 15 = 120

Total = 346

26/m/6'/170

First Tabata, that was fierce.
Pullups: 18/10/7/8/8/7/7/7=72
Pushups: 21/18/14/11/10/10/10/10=104
Situps (unanchored): 13/13/13/12/12/11/11/13=98
Squats: 20/23/22/21/21/22/22/21=172
Total= 446

294...

First effort with this WOD

Tough to get set on my improvised ghd (42" exercise ball feet anchored to a weighted ball). Used the GS method.

OOps!

# 533: feet anchored to a *weighted chair

pull ups-40
push ups-80
sit ups- 100
air squats- 123
total=343

365

as rx'd

I hope this plato I hit ends soon!

Still very sore from past WOD's

41/74/79/103 t=297

080819 41/74/79/103 t=197
080106 44/84/96/103 T=327 w/leg brace on!
071024 43/87/84/102 T=316
070821 51/97/100/106 T=354

At Globo, through traffic, I somehow lost a couple of rounds...not sure where (hard to keep track alone). Still beat my last total. I didn't realize it until I looked at my Gymboss and saw 31 rounds on the count (I knew I had missed one going from pull-ups to push-ups). Jumped a lot of my pull-ups.

Pull-ups=59
Push-ups=98
Sit-ups=63
Squats=102

Total=322 in 30 rounds (311 last time doing all rounds)

Pull-ups 8/8/8/8/8/8/8/8 64
Press-ups 12/12/12/12/12/12/12/10 94
sit-ups 13/14/16/16/14/14/14/14 115
squats 22/22/21/21/19/18/19/19 162

435

#519 jc

Don't let it get you down - sounds like you had an off day. To be off over 10% is not a trend that can continue unless you're deathly ill or something.

If it seems like your performance is trending down, however, make an assessment of all aspects of your life, not just the WOD. Have you been sticking with the 3-on-1-off schedule? or have you over/undertrained? are you getting enough sleep? are you eating in a way to support your level of physical exertion? have you just found a new weakness such as working out at a different time of day than you're used to?

There are lots of other possiblities beyond age that can cause a short term drop off in performance. Besides, age doesn't cause a regression in +10% increments - it would be much more subtle than that. More likely there's something else affecting it.

Personally, diet has seemed to be a bigger contributor for me as I've gotten older. I have been following the Zone with good results in regard to energy and recovery.

I'm sure if you ask some of the older Crossfitters they will attest that this level of effort is indeed worth it. I think most of us here want to do more than just sit in a chair and watch our grandchildren when we're 70+. We want to carry them around when they're 2, run with them when they're 7, give them a full day's effort at Disneyland when they're 11, and play 18 holes of golf with them when they're 16.

Hopefully, you get my meaning. I, for one, at age 80 hope to be a lot fitter than most of the 40 year olds I see out there. If 20-30 minutes of this kind of effort each day buys that, then its well worth it in my book.

Pull-ups- 13,13,10,9,6,5,5,6= 67
Push-ups- 15,15,12,9,8,7,8,9= 83
Sit-ups- 17,15,13,12,12,10,10,12= 101
Squats- 14,15,12,12,10,12,12,16= 103
Total= 354

My fist Tabata ever and I liked it:

Total: 427
64 pullups
116 push-ups
123 situps
124 squats

Crossfit Sverige
http://www.new.facebook.com/reqs.php#/group.php?gid=14563314205&ref=mf

m/40/150/5'6"

pu 59
pu 115
su 120
sq 144

Is the guy on the left in the upper photo from

"RESIDENT EVIL: APOCALYPSE" ?!?! Looks exactly like the guy that was in that movie!!!

Someone let me know

WU- 5 minutes jump roping

Pull ups-8,5,4,4,4,5,5,4
push up's-11,8,7,4,6,5,5,3 1/2
Squat's-15,14,13,15,15,13,13,14
Sit up's-12,11,11,11,10,9,8,7

25/m/157/5'8"
as rx'ed 397 reps

i thought i would break 400, oh well. I havent been posting lately either, i need to get on it!

Katon

pull ups 90
push ups 130
situps 103
squats 135
total 458

Me
Pullups (rings) 8+8+8+8+8+8+6+6=60
Pushups 12+12+12+!2+8+8+8+8=80
Knees to Elbows (rings) 10+8+6+6+7+7+7+7=58
Squats 16+16+14+14+14+14+16+16=120
Total 60+80+58+120 = 318

Daniel (did half)
Pullups (rings) 10+5+2+1 = 18
Pushups 12+6+7+5 = 30
Situps 15+14+10+10 = 49
Squats 14+12+14+14 = 54
Total 18+30+49+54 = 151

Harrison (did half)
Jumping Pullups Bar 8+5+4+5 = 22
Pushups 15+9+6+8 = 38
Situps 12+14+13+9 = 48
Squats 15+15+12+12 = 54
Total 22+38+48+54 = 162

448

pull ups 62
push ups 102
sit ups 100
squats 124

My First Tabata. It was fun!

PU: 35 (used rafters in garage, not a good thing)
SU: 145 (did crunches because there was no place
to anchor my feet)
PU: 83
SQ: 121

384

When i do this again ill be at my gym and ill have all the proper equipment. Im sure my Total will go down. Good workout though!

A day late, due to tweaking my shoulder Sunday at the end of a workout. Can still do pull ups, but no kip, and no full extension at the bottom:
As Rx'd
Pull Ups: 15-15-8-6-5-5-5-4=63
Push Ups: 20-20-15-12-10-8-8-10=103
Sit Ups: 11-11-11-10-10-9-9-9=80
Squats: 18-18-18-18-18-15-15-16=136
Total: 382
Low Total: 36

bw 248.0
kipping pullups (got 27),
pushups (57)
anchored situps (75)
squats (102)

total 261

First time doing this workout, it was brutal! Strength was the big problem, not cardio surprisingly.

WOD tabata somethin else ,
pull-ups ; 14,11,9,8,9,8,9,8.=76
press-ups;20,15,12,11,10,11,11,13.=103
sit-ups; 19,18,17,17,16,16,15,16.=134
squats ; 18,17,17,17,18,17,18,22.=144
total =457.
first time,know where to push more the next time.
wiped out after !

Pull-ups: 63
Push-ups: 75
Sit-ups (GHD): 49
Squats: 97

=284

Pull-ups: 74
Push-ups: 93
Sit-ups: 111
Squats: 125

Killer workout, but a lot of fun (and by fun, I mean the kind of fun that you get when you stub your toe on concrete).

done yesterday

26/f/5'2/130#

breakfast: run 46 mintues = 6.1 miles

cfwu

WOD: as rx'd... kipping pull-ups, push-ups chest to deck to full extension, anchored sit-ups, squats below parallel full hip n knee extension at top
pull-ups: 18-12-9-6-6-6-6-6 = 69
push-ups: 18-16-15-14-13-11-10-10 = 107
sit-ups: 19-18-17-15-14-14-14-14 = 125
squats: 24-23-23-22-22-22-23-22 = 171
total = 472

gah that wuz awful. just terrible. felt like i couldn't pull on pull-ups. thought chest n shoulders were gonna rip open on push-ups. sit-ups are a bit slower than n-ups, but felt like i wuz draggin. squats r usually faster too. body just feelin kinda beat up.

post: funstuff gettin one of the big-box managers to try out some L-sit and handstand work.

285

F/33/115#

Total 315

pullups: 38
pushups: 47
situps: 65
squats: 89

239

351... way off

m/38/192/70"

Did in the park by the lake in Cazenovia, NY. Rings in a tree. Sit-ups unanchored.

pullups: 6-6-6-6-5-5-4-4 = 42
Pushups: 10-10-10-10-10-10-10-10 = 80
situps: 15-15-15-15-15-15-15-15 = 120
squats: 15-15-15-15-15-15-15-16 = 121

Aimed for normal Tabata scoring (lowest of each exercise) = 4+10+15+15 = 44

By total score as above: 363 reps

Definately underperformed on pushups. Will aim for 13-15 reps each interval next time around

304

Did this today as RX'd (except I had to sub L-sit pull ups as my gym doesn't have a pull up bar and I had to do the pull ups on a smith machine) for the first time. Last time I did this I took a minute (or two) break in between sets.

L-Sit PU:
3 x 8 (thought this was scored with minimum reps :/) = 24

Push-Ups:
10, 10, 10, 10, 10, 10, 11, 10 = 81

Sit Ups:
10, 10, 10, 10, 10, 10, 9, 8 = 76

Squats:
15, 15, 15, 15, 15, 15, 12, 13 = 115

Total = 296.

I'll take that as a win as the last time I did it was over a year ago, and I have a sinking suspicion my sit ups were crunches....

Now if only I could get myself a pull-up bar...

32yom@195lbs
392

Me
M/32/5'9/212

As RX'ed
Pull Up 11,8,6,7,6,8,7,8
Push Up 19,14,8,6,5,4,5,4
Sit Up 10,9,9,8,6,7,8,7
Squat 15,14,16,15,15,14,13,12
304 Can do much better on sit ups next time. Got Distracted

Wifey
F/37/5'3/144
Time as RX'ed. Subbed Girly Push Ups and Jumping Pull Ups
Jumping Pull Ups 10,12,8,11,6,11,6,9
Girly Push Ups 16,16,10,10,11,12,11,11
Sit Ups 17,23,20,20,18,19,20,20
Squats 16,15,10,9,10,13,11,13
424

25/M/5'9"/170

Pullups: 15,13,10,10,8,8,8,8
Pushups: 16,16,16,16,16,16,16,16
Situps: 12,12,12,12,12,12,12,12
Squats: 20,20,20,20,20,20,20,23

Total: 467

Situps could have been better. My tailbone has been sore since max deads last week... didnt feel too good pivoting on it.

Steve: 26/M/6'2"/205

Pullup: 12,10,8,7,8,6,5,5 = 61
Pushup: 13,10,7,7,7,7,6,6 = 63
Situp: 18,13,13,12,12,10,10,11 = 99
Squat: 17,17,15,15,15,16,15,15 = 125

348 or 36

Katelyn:

Pullup(jumping): 25,17,16,16,15,15,15,16 = 135
Pushup(knees): 11,15,10,10,10,9,8,8 = 81
Situp: 8,10,9,11,11,11,10,11 = 81
Squat: 12,12,13,14,13,13,13,13 = 103

400 or 43

CFWU

pull-ups - 95
push-ups - 124
sit-ups (unanchored) - 99
squats - 139
457 total (first time with Tabata)

M/24
Bwt:195

Not Rx'd still nursing hurt shoulder

Erging for calories = 73
pushups = 70
squats = 117
situps = 107
Total = 367

Shoulder felt like it held me back on pushups, and I screwed up the order on situps and squats not a good day for me. But pushups were still all chest to deck I guess a little victory, shoulder wise.

324 elbows been hurting alot from MU's

F/36/132

Total a bit deceiving because:
pullups assisted at 55lbs. yep.
pushups - knees

363 ?

Did my best to keep track of reps but seems a bit high - plus I think I let the clock run a little long a few times. Doc me 40 for good measure = 323

CU: 16,11,10,7,6,6,6,6 = 68
PU: 23,15,13,10,10,10,9,9 = 99
SU: 11,10,8,8,8,7,7,8 = 67
SQ: 17,15,13,12,11,13,12,15 = 108

Total = 342

Pull 45
Push 65
Sit 109
Squat 100

Total 339

PU - 15, 12, 8, 5, 6, 4, 5, 5 = 60
PU - 20, 16, 12, 13, 12, 12, 14, 14 = 113
SU - 18, 15, 12, 10, 11, 10, 11, 10 = 97
SQ - 18, 18, 19, 18, 17, 18, 18, 18 = 144

Total - 414

If you like a little longer workout...
try this variation...

Jog 1/2 Mile
8 Sets Pull Ups
Run 1/4 Mile
8 Sets Push Ups
Run 1/4 Mile
8 Sets Sit Ups
Run 1/4 Mile
8 Sets Squats (I used a sand bag)
Sprint 1/4 Mile

10+10+9+10+9+9+9+8 = 83 pullups
15+15+12+12+12+11+10 = 75 pushups
19+...+19 (all 8 rds) = 144 situps
20+...+20 (all 8 rds) = 160 squats

total: 362

I think I have done better in the past, but it was plenty hard just getting through this WOD tonight.

pullups - 6x8 = 48
pushups - 8/9/9/9/9/7/5/4 = 60
situps - 11/11/10/11/10/10/10/10 = 83
squats - 20/20/19/20/21/20/20/20 = 160

total: 351

as rx'd:

423

didn't have the best count on this one

34/M/184

9,9,9,9,9,9,9,7=70
16,16,16,16,16,16,16,16=128
10,10,10,10,10,10,10,10=80
17,17,17,17,17,17,17,17=136

414

PL 80
PU 59 (sucked here)
SU 96 (unanchored abmat)
SQ 124
TOTAL 359

M 29 6'2"

as Rx'd

456

my legs feel smoked, I tried doing the deadlift wod after...

did not agree with me.

26 / M / 185

Did it in the wrong order

Pullups: 12,10,9,7,6,4,5,4
Situps: 12,12,12,13,12,12,12,12
Pushups: 20,12,10,10,11,10,10,10
Squats: 21,21,19,19,17,17,16,16

Total= 396

m/36/185

PL: 57
PU: 77
SU: 91
SQ: 116

TTL: 341

Pullups: 11,10,7,5,5,4,4,3 = 49
pushups: 15,18,11,9,8,8,6,4 = 79
balance ball situps: 14,15,14,12,11,12,11,13= 102
Squats: 15,20,23,20,20,19,21,22 = 160

total: 390

M/31/5'11''/190

Pullups - 58 (8-8-7-7-7-7-7-7)
Pushups - 81 (12-12-12-12-10-8-8-7)
Situps - 96 (12-12-12-12-12-12-12-12)
Squats - 124 (16-16-16-16-16-16-12-16)

Back on track!
Mark = Pulls - 11,10,10,10,10,10,10,9
Push - 10,10,10,10,10,10,10,10
Situps - 15,16,16,16,15,15,15,15
Squats - 18,18,18,18,18,17,18,19 = 464
Theresa = Pulls(jumping) - 10,10,8,8,8,8,8,8
Push (mod.) - 11,11,11,11,9,9,8,9
Situps - 9,9,9,9,9,9,9,9
Squats - 15,15,15,15,15,15,15,15 = 350

Back home now from the Level 1 Cert at Rainier Cross Fit last weekend. First off, thanks to Kurtis, Laurie and the RCF gang for opening your doors and hosting an amazing weekend.

The cert was simply amazing. The instruction, the information and most of all the people were fantastic. As someone who has not had much opportunity to train
with a group of people at an affiliate (yet), the weekend gave me a really good sense of the community in CrossFit.

Todd, Nicole, Andy, Chris, Lisa, Kurtis, Jordan and Nadia. What a great team of trainers this weekend. Everyone was very helpful, during the lectures,
workouts and in between, always willing to share their knowledge and experience with you. Watching these guys workout was very inspiring; the amount of
heart, drive and intensity...wow. I'm sure everyone will remember Nadia fighting her way up the rope at lunch and my ears are still ringing from the sounds of Todd lifting the stones.

What I really appreciated with the trainers, was their openess and honesty. No bullsh*t. Whether it was in a group session, a lecture or wherever they told it like it is, straight up. It wasn't like sitting in a lecture, it was like listening to someone talk to you in your living room. Not many courses you can say that about. Real info from real people.

For those reading the comments and wondering whether or not to go to a level 1 cert, don't think, go. I was worried I was too new to CF and not in good
enough condition to go. Not at all the case. The cert is for anyone looking to learn more about CF, not just those looking to become trainers. I've come out
of it with a much better understanding of what CrossFit really is, more information on movements, fitness, nutrition, and answers to some specific questions
I had as well. All in all, one of the best weekends in a long time and well worth it.

Thanks again to everyone and if you're ever up in Saskatoon, stop by.

300! right on the nose.

pull-ups are the bane of my existence.

367

DH PUs, "Jando" situps (non-GHD)

PU 7/7/7/7/5/5/4/4
PushU 12/12/12/12/10/10/8/8
Situp 10/10/11/11/11/11/11/11
Squat 19/19/19/19/19/19/19/18 <<SO close!

M/ 29/189cm/94kg

417

Pullup - 27
Pushup - 77
Situp - 99
Squats - 105
TOTAL: 308

Pullup - 24
Pushup - 53
Situp - 95
Squat - 93
Total: 265

I think the key is to pace over each interval rather than trying to do as many as you can off the hop. Look forward to trying it again!

Pull-ups - 8...total
Pushups - low set was 6
Situps - Low set was 11
Squats - Low set was 25
Can you say need more upper body strength?

Also - Ooops - went too hard in first part - puked in my mouth a little - between sit up sets. SWEET! This stuff is pretty addicting!

M/20/6'1''/180

Pullups-42
Pushups-65
Situps-83
Squats-105

51/M/155

pullups 13, 13, 12, 10, 9, 8, 7, 5 = 77
pushups 12, 12, 10, 11, 9,9,9,7 = 79
situps 18, 18, 18, 18, 18, 18, 16, 16 = 140
squats 15, 15, 15, 15, 15, 14, 15, 15 = 119

Situps unanchored, crossover. This wod keeps happening during 50% weeks, last full Tabata was June, '06, and my total was 397, this time 415. Hurts like heck.

pullups: 45
pushups: 64
situps: 74
squats: 125

Total 308

Charity
chest to bar pullups-71
push ups-77
su's-127
squats-162

"Armless" Tabata Something Else (I'm off my shoulder for a couple of weeks)

Back extensions: 18 + 16 + 16 + 16 + 17 + 15 + 16 + 16 = 130
Squats: 18 + 17 + 15 + 15 + 15 + 15 + 15 + 15 = 125
Situps: 16 + 15 + 15 + 15 + 14 + 13 + 15 + 15 = 118
Box Jumps: 8 + 7 + 7 + 6 + 5 + 6 + 4 + 7 = 50

Total = 423

(not sure the box jumps were a great sub, but I guess it's probably relatively fair considering the back extensions are pretty easy compared with pushups/pullups)

373

pullups 62
pushups 67
situps 103
squats 141

first tabata stle workout.

My first Tabata of any kind, and it was much harder than it would seem at first blush.
Pullups: 10, 5, 4, 4, 3, 2, 2, 3 = 33
Pushups: 15, 10, 8, 5, 3, 3, 3, 4 = 51
Situps: 12, 12, 12, 12, 10, 10, 10, 9 = 87
Squats: 15, 13, 14, 13, 12, 12, 13, 12 = 104
Total: 275

The pushups were MUCH harder than I would have thought after the pullups. At least now I have a baseline for the next time this comes up.

Subbed jumping pullups after the first 12 or so.

367 total reps.

(In the garage, on the rings)

My first tabata
(i did it wrong last night so i had to do it today and play catch-up, bad idea...my legs were gone after 5 deadlifts.)

Pull-ups: 13-13-11-10-10-10-9-8=84
Push-ups: 20-16-14-10-10-10-10-11=101
Sit-ups: 16-16-15-14-14-14-13-16=118
Squats: 21-19-16-15-16-18-17-19=141
Tabata Total = 444

First time for this WOD.

Pull(2 ft. squat assist): 9-9-10-10-10-9-9-9 = 75
Push (On top of stairs): 11-11-10-7-7-7-7-7 = 67
Sit (Oblique roll back): 8-9-9-10-10-11-11-15 = 83
Squat (air): 14-13-13-13-13-10-13-12 = 101

Total = 326

Situps were too easy this way (touch elbow to floor behind you to reaching out over toes) -- will do full roll-ups next time.

Squats: I did what coach rip suggests and pushed my knees out toward my toes and sure enough....my inner thighs are burning! Just like he said!

This was fun...I liked the rocky soundtrack music. Looking forward to next time.

m/211/33/6"0

As Rx'ed

pull-ups - 15/12/8/7/5/5/5/5 = 62
push-ups - 20/20/15/10/10/7/6/6 = 94
sit-ups - 10/10/10/10/10/10/5/8 = 73
squats - 14/10/7/10/10/6/8/10 = 75

total = 304 (new PR; previous PR was 272)

feels good to break the 300 barrier. Onwards to 400...

pull-42
push-86
squats-199
sit-ups-86
Total 413

280
push 99 pull 20 sit 80 squat 81

I wonder what needs the most work....
Next time I'll try sets of 5 on the pull ups :)

29 yom 222#

as rx'd
had to count total reps
not sure what the breakdown was by exercise
366

was feeling pretty good about mid-high 300 then I saw all of the 400s
motivation for next time . . .

Hi

This was our first excersise for a long time and the first one with CrossFit. And we have been in PAIN since we did these 16 minutes, it probably would have been a better idea to start with something easier... but don't worry, we won't sue ;0)

HSH 27/M
Pull 43
push 37
sit 54
squat 73
Total 207

HAH 26/M
Pull 31
push 42
sit 49
squat 78
Total 200

SGH 16/M
Pull 66
push 84
sit 74
squat 97
Total 321

We are hoping to be able to fully stretch our hands tomorrow before we do the next excersise of the day ;0)

Pull ups 43
Push ups 50 (I think I only did 6 rounds instead of 8)
Sit ups 57
Squats 97

Total 247

pull-ups: 32
push-us: 57
sit-ups: 105
squats: 110

TOTAL: 304

11/F/105#
that's right... 11 =)

34/M/185

pull: 14/8/8/6/7/5/5/4: 57
push: 20/20/20/17/11/10/10/15: 123
sit: 13/10/10/10/10/8/8/8: 77
squat: 22/20/20/20/20/20/17/20: 159
total: 416 pr (349 last time)

I've hurt my left shoulder & forearm doing either snatches or ohs, seeing doctor soon, hurts during pullups, especially afterward. I think pullups would've been much better if my left side were as strong as my right.

M/23/149 GregAWU

After DL singles:

Pullups - 10,10,10,10,8,7,8,8: 71
Pushups - 15,10,10,8,8,6,7,6: 70
Situps - 12,15,12,10,10,9,10,10: 88
Squats - 20,15,15,15,15,13,12,15: 120

Total: 349

M/23/170lb

As rx'ed

Pullups - 15, 10, 11, 10, 6, 7, 8, 6 = 73
Pushups - 21, 16, 11, 9, 9, 9, 7, 10 = 92
Situps - 17, 17, 15, 14, 12, 13, 14, 14 = 116
Squats - 21, 21, 17, 16, 14, 15, 14, 17 = 135

Total: 416

m/31/230/68

Pull ups = 46
Push ups = 96
Sit ups = 80
squats = 120
total = 342

pu: 8 8 8 8 6 6 6 6 -- 56
push up: 11 10 10 10 8 8 6 6 -- 72
sit up: 12 12 10 10 10 10 10 10 -- 84
squat: 12 12 12 12 12 12 12 20 -- 104

28/M/5'9"/190

349
Pull - 42
Push - 108
Sit - 91
Squat - 108

Pullups- 75
Pushups-133
Situps/crunches- 163
Squats-111

total= 482

Total: 248

pull-ups - 40
push-ups - 50
sit-ups - 50
squats - 108

m/35/240
pu's - 12, 7, 6, 5, 5, 4, 4, 4

pushups - 20, 12, 8, 7, 7, 8, 7, 7

situps - 14, 11, 11, 11, 10, 11, 9, 10

squats - 17, 16, 15, 14, 13, 13, 14, 15

29/m/140lb

total 446

WU - Samson, Stretch, Joint Mobility

Shoulder is stiff no pull ups, too painful, push ups didn't bother me? Weird.

Push 102
situps 76
squats 120

298 reps

31/m/197

6,6,6,6,4,4,4,4 =40
9,9,9,9,9,9,9,9 =72
11,10,10,10,10,10,8,8 =77
15,15,15,15,15,15,15,15 =120

309 reps
36 total

Compare to Feb 2, 2008: 273, 27 (went all out vs. pacing)

m/34/511/204
My first Tabata, however, I screwed it up. I guess I didn't read it carefully.

374 total

27/6'8"/215

Pullup 71
Pushup 77
Abmat situp 110
Squat 110

368

Charity-
Pushup correction-88

32, male, 155, 5'6"

Pullup: 1 (tried to remain on bar and continue kipping, even though I couldn't reach)
Pushup: 3 (remained in up position even though I couldn't go down-and-up)
Squat: 10 (very bad score for me, legs felt dead)
Situp: 12 (average score for me)

So 26 total, about my usual. In fact, I haven't improved this score in two years.

With fresh legs, I could squeeze six to ten more squats out ... could add 1 pull-up and 2 push-ups ... maybe bump situps to 13 or 14. That would at least break 30.

I helped my girlfriend through this (her first CF workout!) but forgot to keep score. Then I did it with back extensions, knee to elbows, squats, and burpees.

scaled to 4 sets
8,7,7,8 jumping
12,10,12,8
12,11,11,10
16,15,16,13

lots of fun

Jeff @ home
Chest to bar pullups.
Pull-9,9,9,9,9,9,7,6=67
Push-12,12,12,12,12,12,11,9=92
UA abmat Sit-12,12,12,12,12,12,12,12=96
Squats to ball-20,20,20,20,20,20,20,20=160
Total-415

28/m/175

Pullups: 10, 10, 10, 10, 10, 9, 8, 8 = 75
Pushups: 12, 12, 12, 12, 12, 10, 8, 8 = 86
Situps (abmat): 10, 10, 10, 10, 10, 10, 12, 13 = 85
Squats: 16, 16, 16, 16, 16, 16, 18, 20 = 134

total: 380

m13 5"10" 53kg

80 pull ups
142 push ups
128 sit ups
150 squats
total 500

loved this work out our whole swim squad tried this for our p.t of the day. i got the top score and there were some others around 480 450

pullups 56
pushups 104
situps 83
squats 165

definetely a PR for me.
done in my own Crossfit garage
185 lb 28 yrs male
aka
Tito

CFWU modifié + wod. Totaux : 45 pullups, 71 pushups, 62 situps, 108 squats pour un total de 286. Pas extra, mais c'est un début. J'étais pas mal raqué d'hier.

pullups 50
push 87
sit ups 57
squats 124
-----------
total 318

not impressed with the days performance. i woke up with a headache, and it was painful everytime i did a pullup, hence the personally low numbers.

no gas in the tank, i'm eager to try this later on a better day.

Mike F:

Pull 15,11,11,9,7,7,7,7 = 74
Push 11,12,11,9,9,6,7,8 = 73
Sit 8,9,10,12,10,10,11,9 = 79
Squat 12,13,15,15,15,16,17,17 = 120

Total = 346
Tabata = 33

pullups 16,14,10,8,5,6,6,7 = 72
pushups 18,12,11,9,7,7,7,6 = 77
situps 9,11,11,10,9,9,10,10=79
squats 17,20,15,14,15,14,12,18 = 125

total= 353
tabata = 32

Still Injuried
Did a light Tabata with ring rows sub for pull ups

pull-ups=35
push-ups=46
sit-ups=50
squats=100

M/36/142
@ Station 33, ran into several road blocks 2day, CD player was OS so my tabata timers were no good, Pull-up bar was a combo dip/pull-up machine with little room for kipping, so I did:

AMRAP in 20 min. of 20 pull-ups, 20 push-ups, 20 sit-ups, & 20 air squats: 6 rounds + pull-ups + 10 push-ups. I was sweating like a stuck pig!

29/m/175
situps elbows to knees

Pullups - 65
Pushups- 92
situps-94
squats- 127

Total- 378

stewyd where are you?

Pull-Ups - 48
Push-Ups - 54
Sit-Ups - 50 - on incline bench
Squats - 93

Total - 245

Done at home 2nd workout after a few weeks off

31/m/172

360

F/24/5'3/100#
Half Intensity Workout:
3 intervals = 6 mins.

Jumping chin-ups: 13,10,7
Knee push ups: 11,10,7
Sit ups: 9,9,8
Squats: 16,16,15

Total:131

34/m/180lb/6'3"
291.
Didn't bring my notepad to work so I can't post individual scores, but lost most reps during push ups. Combo of sucking at pushups and gassing my arms on pullups. Based on this, I will do more pushups during warmups and try out the game strategy discussed above to get more total work done.

EJEJJJEEEJEJJJJEEJJEJEJEJJEJJJEEJEJEJEJEJEJEJE
M/35/166
PULLS: 54
PUSHUPS: 80
SITUPS: 88
SQUATS: 130
TOTAL: 352

Pull ups 51
Push ups 89
Sit ups 79
Squats 104

Total 323

in a fitness 19. first time with this and was shooting for the 350 mark but pull ups take it out of me.

m/34/70/190

83pr
86pr
51 ghd
124

total 344pr

First time post results.

I've been doing crossfit for a few months now and loving it.

M/21/200

*Substitued Pushups for Burpees

Pullups 18/15/15/8/6/10/5/6
Burpess 10/10/7/8/8/6/7/6
Sit Ups 12/12/12/12/12/12/12/12
Squats 18/18/15/16/15/14/17/18

Total 359

Stoked with the result

pullups 68
pushups 89
sit-ups 103
squats 110

TOTAL 370 (PR)
TABATA 36

beat my last tabata by over 100 reps! woohoo

First tabata, tried the game strategy on Pull ups so as not to kill my arms for the push ups.

Pullups: 7/7/7/5/5/5/4/4 - 44
Pushups: 12/14/10/9/6/5/6/7 - 69
Situps: 9/10/11/9/8/9/9/9 - 74
Squats: 17/18/16/13/14/14/14/17 - 123

Total: 310

308

Vertical pull ups
and girl push ups

366

Done 8/23
PU/angled tight elbow push-up/L+R=1/Squat

PU 58
Push-up 84
Sit-up 131
Squat 156 (big FS, BS day ystd)

429

35M177

10 7 7 7 5 6 7 6
10 10 10 10 7 6 6 6
9 10 10 10 10 10 10 10
17 18 18 16 17 16 16 19

35F130
12 12 12 12 10 10 10 10 ring rows
10 10 10 8 8 8 8 8
6 6 6 6 6 6 6 6
20 20 20 20 20 20 20 20

Tom
58 Started with pu, moved to RR
63
64
75

10,10,6,6,4,4,4,1 = 45
12,10,8,5,5,4,4,3 = 51
11,11,8,8,7,6,6,7 = 64
11,13,12,11,11,10,12,14 = 94

kdog
19,15,8,6,5,8,4,6 = 71
15,10,0,12,8,8,6,6 = 65
11,11,9,8,6,8,5,8 = 66
11,11,9,15,15,14,13,19 = 107

pull ups= 15,14,12,11,10,9,7,7
push-ups= 20,17,15,15,15,15,14,12
sit ups= nothing lower than 15
squats=20,20,20,19,19,19,19,19

Pullups 98
Pushups 177
Sit ups 241
Squats 192

Cross fit isnt bad for warmup routines before a REAL workout

Done on 23 Aug 08:

Bob
M/39/5'8"/70kgs

367

Carol
F/42/5'2"/

322

pullups 4/4/4/5/4/5/4/4
pushups 8 sets of 10
situps 7/7/7/7/7/7/7/10
squat 7 sets of 12 and 15

282 total

f/29/126

pullups=37
pushups=57
situps=45
squats=75

total=214

m/30/170

pullups=103
pushups=141
situps=132
squats=149

total=525

done in Highland Park in AM

No numbers kept

Greg's WU

Pull Ups : 15 - 13 - 11 - 10 - 9 - 8 - 8 - 7
Push ups : 15 - 15 - 13 - 12 - 10 - 10 - 9 - 9
Sit Ups : 13 - 12 - 11 - 12 - 11 - 11 - 11 - 11
Squats : 20 - 22 - 21 - 20 - 20 - 20 - 20 - 21

Pull ups 2 more
push ups 10 less :(
sit ups 1 more
squats 10 less ( did squats deeper then last time :) )

71 kgs 5'11" 30 years old

pull up;13-6-5-5-5-5-5-4-6
push up;17-12-8-7-8-5-6-7
sit up;15-12-11-11-10-9-11-10
squat;16-16-16-17-16-16-15-17

total 347

33/M/192

352 Total

as rx'd: 406

m/34/5'9/176

Modified Charlotte WU. 3 sampson str, 10 pullups, 12 situps, approx 100 rope skips, 2 sets dips, 2 sets back ext, 2 superman, Row 300m, Burgener.

PU: 14, 12, 8, 7, 8, 7, 7, 6=69
Pushups: 22, 17, 11, 11, 11, 11, 9, 10=102
Situps: 13, 13, 13, 11, 11, 9, 10, 10=90
Squats: 20, 17, 14, 15, 14, 14, 13, 14=121
Ttl=382

2/2/08:
PU: 11, 7, 7, 5, 5, 5, 5, 4=49
Pushups: 22, 20, 14, 11, 11, 9, 10, 9=106
Situps: 11, 14, 10, 12, 12, 12, 11, 11=93
Squats: 20, 21, 18, 15, 14, 16, 16, 14=134
Ttl=382

Same exact total as last time, but much diff combo to get there.

Happy w/pullups. Disappointed with squats. Been awhile since we've done a bunch like that. Need more. Accidentally did an extra 4 rounds of squats - lost track.
Little disapp w/pushups, but had a nice burn in chest. Not as much triceps using stance with arms up toward shoulders more.
Focused on keeping hands behind ears on situps to reduce momentum. Made it tougher.

Pull-ups: 7-6-6-6-6-6-4-5
Push-ups: 14-10-10-6-8-7-8-7
Sit-ups: 9-9-9-7-8-8-7-10
Squats: 13-14-13-11-12-13-12-12

Total Reps: 283

Total Reps: Didn't keep track of individuals.
534

PU 10-10-10-9-9-8-7-7
SU 10-10-10-10-10-10-10-10
SQ 10-12-13-12-12-12-12-12
PU 8-8-8-7-7-7-6-6

love the x-fit radio idea.

sevan: huge boobs just hold women back. strap a big a$$ rice bag under each shoulder & see how much fun you have with pushus & pullups. sorry. they're just floppy fat bags. total liability.

did TSE with my coach. that BAMF got pretty sick numbers. i eeked in with 445. my PR was in the 460's. so, clearly, my last month of off the hook naughty eating, drinking, staying out late and talking to strangers has done my fitness no good.

good news: back on straight & narrow & looking for nothing less than extreme excellence.

Tabata something else - 485. My ROM was good everywhere except the pushups. The muscle ups from yesterday hurt them pretty bad. I held 11's for the first time on pullups and almost got all 20's on the squats. I can get 21-22 reps consistently on tabata squats but doing them after three other tabatas is a whole different story.

3 rounds for practice
10 24 inch box jumps
8 thrusters with 85 lbs.
4 l-pullups
6-8 hspu

Pullups -- 17,16,12,7,7,5,5,5 -- 74
Pushups -- 25,18,12,10,8,8,8,8 -- 97
Situps (ball-feet anchored) -- 11,12,15,14,17,14,16,15 -- 114
Squats -- 18,20,21,20,20,18,15,16 -- 148

Total -- 433

21/m/185

Pull: 13/7/8/7/5/5/5/5
Push: 22/20/11/9/11/11/11/11
S/U: 15/13/15/12/12/11/10/11
SQ: 20/21/21/21/21/21/21/22

Total: 428

pull - 13/13/11/9/6/5/5/5 = 67(PR)
push - 18/14/10//8/8/8/7/7 = 80 (PR is 106)
sit (anchored) = 14/12/12/12/11/12/10/11 = 94 (PR is 125)
sqt = 18/17/15/16/16/15/17/16 = 150 (PR is 158)

TOTAL - 371 (PR is 429)

Awesome

PUs: 21,17,10,12,11,9,8,6 = 94 (PU bar at Pec Level, feet on floor)
Push: 18,10,7,7,5,3,4 = 54
SUs: 10,10,8,8,7,7,7,7=64
Squats: 15,14,11,12,10,11,10,9= 92

Total: 304 (with cheater pullups)

m/6'/43/178

pull - 9,6,4,4,2,4,3,3 = 35
push - 16,10,7,6,6,6,6,5 = 63
sit - 15,12,10,11,11,10,10,10 = 89
sqt - 15,15,13,13,11,12,13,12 = 104
TOT - 291

pull-ups - 12,8,6,5,4,4,5,5 = 49 (48 last time)
push-ups - 15,10,8,7,6,6,6,6 = 64 (76 last time)
sit-ups (incline 2) - 19,15,14,13,12,12,11,10 = 106 (113 last time)
squats - 14,15,15,15,14,13,13,15 = 114 (116 last time)
TOTAL = 333 (353 last time)

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

Post total reps from all 32 intervals to comments.

pull - 11-7-6-4-2-4-4-4 = 42
push - 20-18-14-11-8-10-8-10 = 99
sits - 11-12-17-15-12-12-9 = 88
squats - 12-18-18-17-15-16-18-20 = 134

363 total

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Forgot and erased my totals of the board before posting.

pullup 41
Pushup 75
Situp 56
Squat 101

Total 273

pullups-42
pushups-66
situps-94
squats-104
total-306

love it get some .... ah no thanks i'm full!

m/33/5'10/200

41/m/66/158

Pull ups @ BW-30lbs 0-9-6-3-3-5-3-5
Push ups 24-24-13-9-8-7-6-5
Sit ups 6-13-13-12-12-10-10-8
Squats 17-17-19-20-16-17-18-15

M/39/170 - as Rx'd

15/14/11/8/6/6/6/6 = 72 Pull-ups
23/16/12/8/6/5/5/6 = 61 Push-ups
10/7/6/6/5/6/5/4 = 49 Sit-ups
20/19/18/16/17/17/18/20 = 145 Squats

Total = 327

CFWU
Pull Ups: 10/6/6/6/4/4/5/4=41
Push Ups: 25/20/19/15/14/13/13/12=131
Sit Ups: 11/10/8/8/9/9/10/10=75
Squats: 15/15/14/12/13/13/13/13=108
Total=355 (previous best 331)
M/47/192#/72"

27/m/181

As rx'd
Pull-ups - 16,11,9,6,5,5,8,5 = 65
Push-ups - 26,18,11,9,9,8,7,8, = 96
Sit-ups - 16,16,13,12,12,12,13,11 = 105
Squats - 20,19,17,15,15,15,15,15 = 131
Total = 397

27 yom 6'2" 155#

Pre: CFWU x2

WOD as rx'd but subbed situps for 45# SP

Push up: 12-12-12-12-12-12-12-13=97
Squat: 12-12-12-12-12-14-14-20=108
Pull up: 8-8-8-8-8-8-8-5=61
SP: 10-10-10-10-7-5-5-4=61

326

44/m/166

PU--------16,13,10, 8, 8, 8, 8, 8
Push Ups--26,20,19,14,13,12,13,13
Sit Ups---13,13,13,11,11,11,11,11
SQ--------24,25,25,24,26,26,25,27

Total 505, PR, better except for Sit ups

31/f/5'7"/168#

pullup: 5-5-5-5-5-4-3-2
pushup: 5-5-5-5-5-5-5-6
situp: 10-9-9-9-9-9-9-9
squat: 15-15-15-15-15-15-15-15

total- 268 - PR

Ric:
as rx'd
PU: 11+8+6+4+4+3+4+3 = 43
pu: 19+19+15+10+10+8+8 = 89 (missed one set)
SU: 11+13+13+12+12+12+12+12 = 97
SQ: 14+15+14+13+13+13+13+13 = 108
Total = 337

Debbie:
subbed ring-rows for pullups
pushups started full, then switched to knees
RR: 10+8+8+8+6+8+7+8 = 63
pu: 11+7+7+5+6+6+7+7 = 56
SU: 8+11+10+12+11+11+10+11 = 84
SQ: 10+12+12+11+11+11+11+11 = 99
Total = 302

“Tabata Something Else”

Post total reps from all 32 intervals to comments.

Pull ups (16# assist) - 9,8,6,5,5,5,5,5 =48
Push ups - 11,7,5,8,3,4,4,4 =46
Sit ups (feet anchored) - 16,16,15,14,14,14,14,15 =118
Squat - 13,14,13,14,11,12,11,12 =100

cfwu x 1
wod
pullups 14/13/11/10/10/7/8/9
pushups 15/15/12/10/10/10/10/10
situps 15/16/15/14/15/15/14/16
squats 18/16/13/14/15/15/15/15
TOTAL 415

Taylor
As rx'd
M/17/5'9"/165
pullups=67
pushups=148
situps=60
airsquats=124
total=399

Mike
as rx'd
M/33/5'10"/190
-63
-70
-72
-88
tota=293

Joey
started full pullups finished with jumping.
started full pushups finished with knee
M/17/5'7"/145
-67
-83
-59
-74
Total=283

GREAT WORKOUT!

21/m/5'10''/152

As rx'd
pull ups-67
push ups-110
sit ups-102
squats-157
total-436

First ever tabata workout...as rx'd: 427

M/37/185/5-10

"Tabata something else"

As Rx
pull ups kipping= 12-12-10-6-6-5-5-5=61
push ups= 24-17-13-14-10-11-10-10= 109
situp ft held= 4 (trans)-16-17-16-14-13-12-13= 105
sqts= 10-12-13-12-14-15-15-15=96
total= 371

total-647

M/29/5'8"/190lbs.

pull-ups-15/9/8/6/4/2/1/1=46
push-ups-20/15/11/10/7/8/8/10=89
sit-ups-15/12/13/13/11/13/11/12=100
squats-13/12/10/12/11/10/10/10=88

Total=323

M/21/5'10"/190

Pull-ups: 68
Push-ups: 152
Sit-ups: 265
Squats: 160

Total: 645

M/19/6'4"/195

pull-up:39
push-up:57
sit-up:87
squat:102

total:285

28YOM
5'10"
190#

WOD as Rx'd:
Pull-Ups - 90
Push-ups - 113
Sit-ups - 110
Squats - 133

Total: 446

MAWL

M -
pull-up: 51
push-up: 66
sit-up: 65
squats: 106
total: 288

347 total reps

Pull's - 13 11 8 6 7 6 6 6
Push's - 17 12 8 6 6 7 8 10
Sit's - 15 13 13 12 14 12 11 13
Squats - 16 12 12 14 12 13 13 15

334