Sweet, loving these early posts.

3...2...1...GO!

YAY I was praying for some body weight stuff. As much as I love throwing around heavy weights I don't even want to look at a barbell after the last few days.

I figured out how to go from being up side down on the rings right into a muscle up. It's almost easier than the regular way. Both are fun. Brendan hit an iron cross and some back levers today, too. We were having a ton of fun playing on the rings. I want to practice that stuff more often.

PRd on "Elizabeth" at 13:20 - Not great but my ring dips are slow but finally dialed in.
Hard and on my thumbs after yesterdays workout - 75# snatches and GHD situps.

Good Times.

yay! tomorrow i get to have a fun workout and go skydiving!

what does this wod mean? im confused. someone emplain please

Make it 46 trainers! I just signed up!

If you are a Level 1 certified trainer, you should buy in as a trainer.

Do this: Click on the exercises and demos link. Now think, all that is free. What a great resource for you, as an individual trainer. Heck, just as a CrossFitter.

Do you like the free videos. Okay, well, guess what? It only takes one bad law suit and they won't be free anymore.

This is what it is all about. $200 is a heck a of alot cheaper than the alternative, whatever that is....call it the unknown and unknowable.

My 2 cents!

Dave Maxwell
Iron Major CrossFit

Crap. I can't find (on my computer)that rap mp3 that someone made with the chimes on it. Can someone post a link to that please? The first song was L.L. Cool J's Mama said knock you out.

We have a long way to go to fund the RRG. Affiliates, this is security for our future as Crossfit Nation.

Please support the RRG!

wow really?...really?!!! i really hate to love this.

comment 7 (erik), do this:

20 seconds of pullups
10 seconds rest
20 seconds of pullups
10 seconds rest
20 seconds of pullups
10 seconds rest
20 seconds of pullups
10 seconds rest
20 seconds of pullups
10 seconds rest
20 seconds of pullups
10 seconds rest
20 seconds of pullups
10 seconds rest
20 seconds of pullups
10 seconds rest
20 seconds of pushups
10 seconds rest
20 seconds of pushups
10 seconds rest
20 seconds of pushups
10 seconds rest
20 seconds of pushups
10 seconds rest
20 seconds of pushups
10 seconds rest
20 seconds of pushups
10 seconds rest
20 seconds of pushups
10 seconds rest
20 seconds of pushups
10 seconds rest
20 seconds of situps
10 seconds rest
20 seconds of situps
10 seconds rest
20 seconds of situps
10 seconds rest
20 seconds of situps
10 seconds rest
20 seconds of situps
10 seconds rest
20 seconds of situps
10 seconds rest
20 seconds of situps
10 seconds rest
20 seconds of situps
10 seconds rest
20 seconds of squats
10 seconds rest
20 seconds of squats
10 seconds rest
20 seconds of squats
10 seconds rest
20 seconds of squats
10 seconds rest
20 seconds of squats
10 seconds rest
20 seconds of squats
10 seconds rest
20 seconds of squats
10 seconds rest
20 seconds of squats
Finish

would love the RRG to be available to Canadian affiliates...

nice post

thanks steve(comment 12). much appreciated. i thought thats what it was but just makin sure bro.

#7 erik

hey man you and me are on the same page. i had no idea what this WOD meant but now the steven has explained it i am really not looking forward to it. but hey like #5 said i dont even want to see a barbell after the last couple of days! good luck everyone and happy X-fitting!

no problem. also, if it wasn't clear, be sure to track (or have someone track) your number of reps.

I'm an east coaster so I'm loving these early posts. Keep them coming!

The Tabata Method is essentially a four minute workout made up of 8 "sets" of work, each 20 seconds long. You are trying to get as many reps as you can in that 20 second period. You get 10 seconds of rest between "sets." Tomorrow's workout is a classic Tabata Method workout X 4, so a total of 16 minutes and 32 sets. Your workout should look like this:

(start and end times in parenthesis)
PULL-UPS
Set 1 (0:00-0:20)
Rest (0:20-0:30)
Set 2 (0:30-0:50)
Rest (0:50-1:00)
Set 3 (1:00-1:20)
Rest (1:20-1:30)
Set 4 (1:30-1:50)
Rest (1:50-2:00)
Set 5 (2:00-2:20)
Rest (2:20-2:30)
Set 6 (2:30-2:50)
Rest (2:50-3:00)
Set 7 (3:00-3:20)
Rest (3:30-3:30)
Set 8 (3:30-3:50)
Rest (3:50-4:00)

PUSH-UPS
Set 1 (4:00-4:20)
Rest (4:20-4:30)
Set 2 (4:30-4:50)
Rest (4:50-5:00)
....
Set 8 (7:30-7:50)
Rest (7:50-8:00)

SIT-UPS
Set 1 (8:00-8:20)
Rest (8:20-8:30)
.....
Set 8 (11:30-11:50)
Rest (11:50-12:00)

SQUATS
Set 1 (12:00-12:20)
Rest (12:20-12:30)
.....
Set 8 (15:30-15:50)

DONE

This doesn't realy pertain to this workout but if i dont have a tredmill and its too cold to run outside, what number of of 2' box jumps would equal a 400 meter run?

Awesome video!!!

This is great. I just started doing crossfit and I am introducing it to some soldiers and expect to probably kill them.

Hey are rings alound in big chain gyms like 24 hour

Just had our Crossfit kids do this today! Beat ya to it!

Did this very WOD in my gym yesterday and one newbie got a visit from uncle Pukie! BEWARE THE TABATA! :)

This is going to be Awesome!!!
Loving the early posts.
thank you

Sorry if this gets posted twice, I think my first was filtered possibly

**Noob Post**

Not sure if anyone claimed these posts for the month so I will at least do today's just in case!

Well people, this one gets to be a b!otch real fast lol. StevenN and Sam did a pretty decent job listing out the WHOLE thing (dang!) lol.
If there is any confusion on top of that this video really lays it all out for everyone to see:
WATCH THIS PLEASE!!!
PC: http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.wmv
MAC: http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.mov

PullUps: Standard is the kip, whether that be butterfly or gymnastic.
PushUp: Chest/hips/thighs all touch ground in unison on bottom, full lock out at top
SitUps: In the video i linked, it shows Rob doing GHD situps. If you're a noob (or don't even have access to a GHD) do not follow suit. Situps on the floor are fine, anchored or unanchored feet. Specify in your post which you did
Squat: Feet roughly shoulder width apart, slightly toed out, strong lumbar curve, knees tracking over the toes, keep the chest high and torso upright, hips just below knee level for bottom, full lockout of hips/knee at top

There is NO REST in between exercises. So once you finish one exercise, you still only have 10 seconds to get ready to get moving on the next.
Brand X scaling is certainly advisable here if you think this is out of your league currently, no shame in that. You can be tough and smart at the same time! (Mainsite>Start Here>Brand X Scaled Workouts).
If there are any questions on the standards of the movements please go to the "Exercises and Demos" section and look them up before inquiring such questions!

Think that about covers it ladies and gents! Good luck with this doozy :)

**Noob Out**

Hello everyone,

I have not posted in a long time but i have been a long time crossfitter. I would like start by saying that whoever wrote the quote about "crossfit saving their life someday" read my mind. I first started crossfit in 2004 and fell in love instantly. I work in law enforcement and had a recent emergency in my facility last week. While I was running to the call about(300 meters). I noticed that I was the only one not breathing hard. All of my near misses with pukie went through my mind. It was funny because everyone was asking me why I was smiling and I just laughed and said they would not understand. I believe they think I am crazy.

I have got a few people over the years to try it and most of them cant hang, most say it is not their thing. Even if they quit I believe they take some of this with them. There are ones who stick with crossfit and they love it too. Crossfit is spreading like a disease from when I started and, I would not have it any other way.

GO CROSSFIT AND GO CROSSFITTERS
we are all a different bread
RAINMAN

this looks sickkk

Found this in the forum. I think it is what you were looking for Neil.

http://john.720.com/misc/upload/TSE_Rap.zip

I did a google search for "tabata soundtrack" and it was the third option I think

this looks like a blast... hope I can keep track of all 32 rounds.... I will figure something out

cjkaophfnaldfn

can't wait!!! dont know if i will be able to sleep tonight. like a kid on christmas eve!

Too much pull-ups tomorrow "Grindy" for s'more!!!

BIG hugs to the FRAT you ladies and gentelmen are simply THE BEST

Ps: i really hate "Elizabeth"

Quick ? about rrg and this may have been asked before...If for some reason the goal is not reached to the people who put there money in, get a refund?

alright CFLA! video was awesome

wonder if i'll have a cool soundtrack playing in the background while I do this tomorrow....doubtful...it'll prob just be that dumb jamie foxx song......AGAIN :(

comin up on three months with crossfit...workin real dips into my WODs and moved from assisted PUs with band to jumping PUs...learning how to Kip too :) gotta love it

What does FRAT mean or stand for? I have been seeing it a lot lately and am just wondering

Bummed i will miss this one - travel day for me tomorrow :) Tonight I made up the shoulder press wod from the other day not knowing at all what my max would be - #95 :) !!! Tried 100 and failed and went back to 95!! Woo-hoo!
I saw something that inspired me tonight - a couple at our box in their 60s hitting Elizabeth hard. He was doing it freakin rx'd!!! She told me they met back when she was his yoga instructor :) They are both vibrant, energetic people. Amazing!
Big hugs to Pony gurl, FitMom and Mom (where has she been?) Erin, Smore, Lisa, Julie, CynthiaJ, Bingo, Eric, momof3, Fat Tony, Bird, Pb&j, jakers and of course Herm. Now go get your tabata on!

nice. this should be fun...
day 2, here I come.

#31 chad hobbs: "Quick ? about rrg and this may have been asked before...If for some reason the goal is not reached to the people who put there money in, get a refund?"

From the FAQ: "If for some reason the RRG does not get formed, all capital contributions will be returned to the members. The initial funds are being put into a trust account for the CF RRG and will be held there untouched until the RRG is licensed in the State of Montana."

#33 Jonathan D
"FRAT" was originally started by jakers as an acronym for "F Reading All That". In other words, the post was mostly social and lengthy rather than about a time or result of a workout.
There are a few of us that keep in touch with one another quite a bit, giving encouragement or props or a good kick in the rear when needed/deserved. So in essence it has somewhat evolved from a "F.R.A.T." to just plain "FRAT", but holding the meanings of both. By no means is this meant to exclude anyone, as it is entirely open to all Crossfitters at all times. :)

"Thank you to the 26 affiliates and 45 trainers who have joined up with the CrossFit Risk Retention Group this week in support of our community and profession."

You're welcome. This was the easiest $200 I have spent this year. With the list of names already up, I feel honored to be a part of it.

WE NEED MORE SUPPORT!!! Help forge an elite community.

I think I spotted Pukie. Maybe I'll get to meet him.

out.

Well I was going to post a "Noob Post" but it keeps getting filtered so i guess not!

However here is a super short version if needed. Just watch this video and that should take care of things :)
PC: http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.wmv
MAC: http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.mov

By the way, don't do GHD situps as shown in the video if you are new/inexperienced with them. Regular situps are fine too, just specify what you did.

Hey, I've been trying to follow the zone diet as a smallish male (block 4 meals block 2 snacks) and I have been dying. Especially when I do any sort of running exercise or playing basketball. I feel weak, energy-less, my limbs feel dead. I don't think I'm eating enough. I follow it as strict as I can, but I have consistent hunger headaches. I haven't gotten the Zone book yet, but so far I feel famished. I've only been on it for 3 days.
I plan on getting the book, but is there any advice for what I can do in the meantime or what I might be doing wrong?

Thanks

Can someone post the link for the 100 day Burpee Challenge? I cant find it on the Crossfit Santa Cruz site, thanks!!

Ouch...I'm still wrecked from Elizabeth. Good evening, Pukie.

Ruben #38

This lack of energy is mostly due to lack of fat intake for your overall energy supply. Robb Wolf has responded to these comments a number of times, and the CFJ #21 makes reference to this. At your height and BW, I'm guessing you're pretty lean, so start upping your fat blocks. The same thing happened to me when I started zoning some 6 months ago. Since then, I had to double my fat blocks about a week after having started it; then I had to up it again a month after that to 3x fat blocks. Read the journal article. It not only helps to maintain your energy throughout the day, you'll also start stabilizing at the proper BW for your intake at that level. I've gone up 9~10 pounds since then, while maintaining a 7~8% body fat composition consistently.

The harder you train, the more fat will become your friend.

Tabatas for my birthday!
And I dropped an inch off of my waist in the last two weeks!

Wow, I miss today because I was traveling, so very excited about tomorrows! This seems very difficult to track! Does anyone have any tips on how to track it properly? Do you stop your time at all to write down all your reps or do you just take the few extra seconds on your time? I know it's not brain surgery.lol, but I just want to be able to actually record my proper time. This is my 5th or 6th workout ever and all my times have been off a bit. I also do not have anyone to track it for me.

Thanks!

CBus A at 8:38 PM

You may have spotted Pukie but more likely you met his cousin Queasy. They look very similar.

Pukies the life of the party for about 5 minutes and then you just have a big mess.

Queasy can hang out most of the night but once he splits it was like he was never there. He's pretty forgettable.

Sign up for the friggin RRG and quite dragging the community down the drain. Be cheap somewhere else, not with Crossfit. Crossfit gave you everything. You were nothing without out it. Remember? Give back, NOW.

I just signed up for my first cert (yay!) In August at Crossfit Oneworld... While I have no intention (yet) of becoming a trainer or opening an affiliate, the extra $200 to join the RRG should have been an option on enrolling for the cert. If every box hosting a cert added it as an option, I suspect a fair percentage of people signing up would go ahead and add on. Its what, the cost of about 8 good moisture-wicking t-shirts? Slightly more than 1 more 1.5 pd kettlebell? Far less than the cost of a couple nights in a motel to attend a cert. And as a believer in insurance (for good reason, trust me) its a damn small price to pay.

Get some.

Fascinating presentation Coach.

Hey Rainman

love the post dude and agree with it 100%.

PRetty funny type though - I think you meant "we are a different breed" but writing we are a "Different bread" makes a lot of sense from a dietary perspective....we're a non sugar, low carb, high in protein and fat bread I'd say!

thanks for the post dude and I think every day, we should all be thankful for what Crossfit gives us - fitness, instruction, health, purpose, community, competition etc AND be thankful that we have the good sense to follow Coach's Crossfit program and the discipline to get off our butts everyday and get it done

When Greg Glassman gives a speech, it feels as if all my intellect, vocabulary and speaking skills have been sucked from my system...a mental inertia state like if you crossed FIght Gone Bad (last round)with Fran (rep 12 of 15)...

Watch this if you havent:

http://library.crossfit.com/free/video/CFJ_Glassman_ASEPLecture1.mov

Tony

Three tabata timers:

This one has music:

http://www.crossfitwarehouse.com/newsite/blog/downloads/tabata.mp3

Basic timer, put on laptop and you are good to go:
(This one has a puking sound)

http://www.mediafire.com/?9dndmxmtm1w

I personally like this one, but it takes a bit of testing to set up right:

http://www.speedbagforum.com/timer.html

Interesting presentation...

Ruben #38

I hear you. Nicole Carroll has a great article (you should be able to find it in the Archives) about "getting off the crack" or something like that. She details her journey into the Zone, and how it took her about 2 weeks to get dialed in before the feeling like crap went away. What turned the tide for her (and for me when I did it)??? Up the fat. Some of the fastburners are at like 5X fat. You may not need that much, but there it is. Good luck with it - totally worth it once you get there.

painfull really painfull.....
love it!!!
pukie is always waiting in this one, he never reach me yet but in tse is always very close!!

hugs + bad english = Ecuadorian crossfiters

Several years ago I made a few Tabata Something Else mixes complete with chimes to help you focus on the WOD and not on the time. Each is about 15MB. Feel free to download them if you're interested. If you'd like to make your own mix, download the "JustChimes" one and add another track to it using the audio software of your choice.

http://john.720.com/misc/upload/TSE_Alternative.zip
http://john.720.com/misc/upload/TSE_Rap.zip
http://john.720.com/misc/upload/TSE_Classical.zip
http://john.720.com/misc/upload/TSE_Metal.zip
http://john.720.com/misc/upload/TSE_JustChimes.zip

M/31/6'3"/200

407

2nd time X-fitting, and I wonder why more people dont do this. You get a great work out in 30 mins or less and its fun. Its like you are competing against yourself to do better everytime.Cant wait for tommorow.

M/24/5'9"/200

270 w/ CF warm up except pull ups
(forgot to track pull ups so gave my self 5 on each set, did more but, oh well)

DO WORK!!!!

OMG this one sounds fun....i can feel the pain already..

ring pulls ,ring pushes,ghd,weight vest squats?yes,i think so!been smashing my wods lately(thank you zone diet),so just wanna scale up,whos with me?

Just did this on Tuesday...
Total Score=425
Tabata Score=47

Sore for days after...

29/5'7/185

42
110
97
120

=369

Subbed bar dips (1:1) for ring dips. Need to work front squats to build stamina for these cleans! Had to break each set into mini sets - i.e., 3x7 and 3x7, then 3x5 and 3x5, then 3x3 and 3x3 for my totals.

30:20

70
153
118
123

=464

M/ 30yo /213lbs
Pull Up's = 62
P/U = 85
S/U = 85
Sq = 80

Great video from CFLA! Thank you for sharing it.

A couple of questions about ”Tabata This”:
1. Can I do the 5 different exercises in whatever order I wish?
1.1 If yes, what would be the recommended order of exercises to produce the highest score on average (I assume at least that doing the rows last is probably a good idea.) Could someone who has done “Tabata this” several times comment on their own experience regarding order of exercises.
2. Is the 60 sec rest/transition in addition to the 10 sec after the 8th set?
Does the second round of tabatas start at 5:00 (70 secs after the 8th set of the first move that ends at 3:50) or at 4:50?
Thanks in advance.
BR
Lehti

31 all kipping
54
89
103
----
277

f 38/5'6"/140

60
62
87
112

Total: 321

67 pullups
93 pushups
87 situps
109 squats

419

m/41/5'6"/145

pushups-64
pushups-109
situps-114
squats-146

total-433

1st main page wod since bout of pneumonia two weeks age:

I guess the rest didn't hurt me that much

Pr by 52
PU-56
pusu-90
su-102
squ-129

377

last time:

TSE:
PU (on crap bar) - 8-7-5-5-5-4-4-4 (42)
PuUp- 20-12-11-9-8-9-8-8 (85)
SU-12-14-15-12-12-11-10-11 (97)
Sq-14-14-13-13-13-11-10-13 (101)

325 total

I have been doing crossfit for about two years and have gotten to where I feel I am in great shape. But, recently I have been concentrating more on BJJ training. What I would like to know is if I should continue my training through the main site or should I focus on a workout that is more power bias such as crossfit football?

m/41/5'11"/200

pullup 104 (jumping)
pushup 61
situp 62
squat 90

total 317

m/43/185

as rx'd

pullups-67
pushups-94
situps-122
squats-153

total reps-436

Re-post from yesterday:

I just signed up for the RRG as a trainer. I train exactly one client. Guy named 'bingo'.

It's the right thing to do.

Pull - Ups - 9-9-9-9-9-9-9-9
Push - Ups - 20-18-16-13-12-11-11-10
GHD's - 7-7-7-7-8-8-8-9
Squat - 21-22-22-22-22-22-22-23

m/21/155
Still resting triceps so dead hang pull ups and no push ups
Pull Ups: 33
Sit Ups: 113
Squats: 123

Total - 426

Trying to ensure I am tracking my 'scores' correctly for future tabata reference. Isn't the tabata score the lowest number of reps for a given exercise? For example, even though 20 pull-ups were performed in the first interval, only 11 were accomplished in the last. Therefore, 11 is recorded, not the total numbers accomplished each interval.

313

#77 Gary
Yes, that is another way to score a Tabata. For this one, the prescribed (Rx'd) result is the sum of all the reps involved. Therefore you have to keep track of each intervals rep count to total them up in the end.
At other times, the method you speak of is also used in which the lowest rep count for all the intervals is your score. It's just not used today!
Hope that answers your question!

Ok so yesterdays time was slower than last time... 10 flat... it stuck i was shot, and I scaled the weight with the reps... Yea I know lame!!!

95, 115, 135 respectively, also doing dips two days in a row, you can really feel em let me tell ya lol

Finish the day off with a spin class for an hour, man was I ready for bed at 9 pm lol!

Now I cant wait for todays debacle

M/34/190/6'2"

Pullup: 13,13,9,8,15,6,6,6 = 76
pushup: 18,13,11,10,10,10,10,8 = 90
situp: 10,10,10,11,11,11,11,11 = 85
squat: 15,15,15,15,15,16,17,18 = 126

Total: 377

Tough but awesome. CF rocks.

PULL UP=72
PUSH UP=130
GHD SU=56
SQUAT=128
TOTAL=386

Thanks for posting that StevenN

M/28/213

PlUp-10,7,5,5,5,5,5,5 - 47
PU-10,10,10,7,5,5,5,5 - 57
SU-10,10,10,7,7,7,7,7 - 65
SQ-10,10,10,10,10,10,10,10 - 80

Total: 248

Morning, empty stomach.

28/6'8"/217

pull-72
push-81
sit-116
squat-100

369

29
67
111
89
Total = 296

Is anyone going to the Crossfit Level I certification near West Palm, FL? I am flying in on the 8th and leaving the 11th.

If anyone has a spare bed or space on the floor, I would be most appreciative in a response.

Thanks.

Stuart

This morning at PCC

early dinner last night & no breakfast this morning. Terrible time..but we finished.
Dave

sweet vid! you guys killed it!

M/22/71"/190

72 (16/12/9/8/7/7/6/7)
108 (20/18/15/12/10/10/11/12)
164 (26/25/22/17/18/19/17/20)
106 (15/13/12/12/12/14/13/15)
Total-450
Tabata Score-45 (6/10/17/12)

Situps all anchored

As rx'd

Pull-ups=61
Push-ups=97
Sit-ups=83
Squats=114

Total=355 (pr)

FRAT*****************************
So now I know I have a CF filter in my brain. I come into work and there's a post-it from my boss on my desk. "A- last min. change, no OHS for Friday, so do OP."

I'm thoroughly confused for a moment. No overhead squats? WTF is she talking about? And what am I supposed to sub? OP, overhead press? Thats redunda.... D'oh! Open Heart Surgery! (I work in cardiac rehab, she wants me to work out-patient)

This rest day is hard! But I feel so well rested. Ready for BB cert this weekend :)

Big Hugs to the FRAT-frontal of course!
rookie- you are doing the RIGHT thing

pull up:15-12-10-10-9-9-10-8=83

push up: 14-12-11-10-10-9-9-10=85

sit up: 16-14-15-14-14-14-13-14=114

squat: 19-17-18-18-17-16-16-16=137

Now I have to go to work...staff meetings all day, I already feel my legs and back locking up on me...fun times!

M/33/6'/195

43 (13/10/5/4/3/3/2/3) all but first 6 jumping
86 (22/20/10/9/6/7/6/6)
79 (12/11/11/10/9/9/9/8) anchored
100 (15/13/12/12/12/12/12/12)

total 308

my pull-up strength has a long way to go, but I felt good for my first time out, and my 2nd CF workout ever. I can tell I'm gonna love this workout next time...

48/m/6'/199/week 25 CF/week 5 Recon Ron

I have a cold...stayed away from any aerobic work.

did my chins total 26
1 x 11 dips
1 x 20 incline situps (highest level)
Back squat 250lbs. x 3, 1
1 x 8 bench at 135lbs.

50m/5'10"/227
"tabata somethingelse"
sit ups 137
squats 121
push ups 81
pull ups 63
total 394
*should not have saved pull ups until last.

29/m/64kg

As Rx'd 430 reps

80 pull ups
80 push ups
120 sit ups
150 squats

29/M/12st 3lb

462 (ouch)
then off to work

crossfiting in the uk

404

m/6'6"/241

Had to switch to jumping pull ups in round 2 and modified push ups in round 5.

I kept track of reps in aggregate rather than each round..... oops...

pony.... didn't get to say this yesterday but congrats on the chin up!!

PU 60
Pu 91
SU 91
Sq 132
= 374

God is Good, ALL the Time

Gabriel
Pull-Ups 63 (10/10/8/8/8/7/6/6)
Push-Ups 89 (15/12/12/102/10/10/10/10)
Sit-Ups 84 (10 UA/10 UA/10 UA/10/10/10/10/14)
Squats 120 (15/15/15/15/15/15/15/15)
Total-356
Tabata Score-41 (6/10/10/15)UA=Unassisted

Lori
Pull-Ups 18 (3/2/3/2/2/2/2/2)
Push-Ups 51 (6/7/7/7/6/5/6/7)
Sit-Ups 47 (6/6/6/6/5/5/4/5)
Squats 76 (7/9/9/10/10/10/10/11)
Total-192
Tabata Score-18 (2/5/4/7)

295

kipping pull-ups 61 (PR)
chest-to-ground push-ups 54
anchored sit-ups 70
air squats (no target) 110

Sit-ups were hands behind shoulders and head on the ground to hips closed and hands touching ankles. With all due respect to the efforts of the folks in the LA video (they also had to row!), their sit-up standard was not clear or particularly good for some participants.

Someone has been reading about the TABATA workout.

http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/

M/29/73"/214

Pull-Up: 75
Push-Up: 168
Sit-Up: 92
Body Squat: 189

Total: 524

MSgt. Jacob C. Green
506 ECES/ Fire & Emergency Services
Kirkuk Regional Air Base
F.O.B. Warrior
Iraq

41/M/147

as rx'd 331

Pull ups 54
Push ups 90
Sit ups 89
Air squats 98

f/31/5'5"/130

PU: 44
Pu: 74
SU: 53
Sq: 127
TOTAL: 298

Tabata Score: 28

I'm a crossfit newbie (since March), loving it!! Can't wait for this to come around again!

Great work everyone!

Damn ... won't do this one. Will follow Playoff beard's advice and take it easy with my hemmoroid ... I want it to be fully healed so I can get back on track fully agressive in the WODs.

Maybe tomorrow, maybe sunday ...:(

Set some goals for may:

1. Hit 179 or less on the balance. Don't want to be in the eighties anymore. This means strict alimentation and more cardio outside the gym. This will help me to be more efficient in my WODs too. Lighter, faster, quicker, stronger.

2. Hit a 500 deadlift. Did way over 600 in my younger days so I know I can break it, even 50 pounds lighter.

3. Find a girlfriend ! Easy to find, harder to keep, unless she's the good one !

406! Huge PR last time only got 265

Awesome videos. Is Tosh's presentation going to be posted?

M/43/185#/5'9"

As Rx'd
73-110-77-111 = 371

bw 165

pull ups - 8 8 8 8 8 8 8 8
push ups - 11 11 11 11 11 11 11 11
sit ups - 14 14 14 14 14 14 14 14
squats - 17 17 17 17 17 17 17 17

total - 400

+24 lb weight vest

M/28/73"/178

22 only the first four kipping
70
48
113

Pullups and situps look like the weak link, though I could have told you before this workout that pullups are my goat right now.

I ask this question in all sincerity, but I've noticed a couple postings lamenting, god forbid, the lose of crossfit.com due to a merit less lawsuit. My question is would anyone here stop doing crossfit if the website were forced to shut down? I wouldn't for a second, would you?

Comment #53, #38 ANYONE WELCOME TO ADD OPINION
I want to get into a more zone-type diet, but for my bodyweight and .9 activity level (I assume that's correct for a mainsite crossfitter), that puts me below 1500 calories, unless you consider the 'extra' calories from protein in bread, carbs in peanut butter, etc.
There was mention of upping the fat blocks - would this be done by modifying a complete block and making it contain more grams of fat? How does it look for a sample complete block as far as the balance with carbs and protein?
I'm learning I have more energy with fewer carbs and more protein and fat.
Thanks for the help.
Tababat in about 3 hours and counting...

F/25/126

PLU: 54-(Hanging from dip bar w/feet on ground)
PSU: 64-(knees on ground)
SIT: 71
SQT: 97

Total: 288
--------------------------------------------------
M/35/187

PLU: 39
PSU: 100
SIT: 69
SQT: 121

Total: 329

some Tabata mp3's if anyone wants them, both to rocky music

http://gpowered.net/temp/Rocky%20Tabatas%202.mp3
http://gpowered.net/temp/Rocky%20Tabatas.mp3

M/33yo/150

419 and pukie the clown is creeping around the corner. My push-ups are terrible.

23/m/6'0/190ish

pull ups(kipping). 70
push ups.......... 95
sit ups...........118
squats............109

total.............392

1st Tabatha anything I definitely could have done better, esp. sit ups.. Earlier this week I did Mr. Joshua and the workout that's 5 thruster/7hang power cleans/10 sumo-DL high pull as many rounds in 20 min, ..

30 yom, 185 lbs

Pull ups-72
Push ups-88
Sit ups-96
Squats-134
Total-390 (pr)

pullups 43 first 4 rounds no band WOOHOO! FINALLY
Pushups 79 all on toes nose thigh to floor
Situps 91
Squats 124 a&@ all the way down below parallel

Total 337

Forgot pullups were kipping

What type of warm up do you guys do with this WOD?

As rx'd: 545 total reps

M/36/5'10"/183

Score: 329

Man hugs to the FRAT, go get some!

WU- 1/2 mile run
Pull up's-9,8,6,6,6,5,5,5
Push up's-10,10,8,8,7,7,6,7
Squats-15,14,14,12,13,12,13,13
subed supermans for the sit ups-11,12,10,12,11,12,11,11
Total=309

"Tabata Something Else"

pullups 18,17,11,10,10,11,10,10=97
pushups 20,15,13,11,11,11,10,10=101
situps15,15,17,16,12,11,13,12=111
squats16,15,16,15,15,15,16,18=126
total 434

First time T.S.E: M/35/5'8"/187

P-54
P-94
S-100
S-100
Total=348

I created my own tabata soundtrack with Wav files and sound editor like creative labs soundblaster.

Works great- 20 seconds music, 10 sec silence x8.

Pullups 8,3,2,2,2,2,2,1 =22non-kipping
Pushups 14,8,10,8,10,10,8,8 =76pushups
Situps 19,17,17,17,14,10,13,13 =120situps
Squats 16,16,16,15,15,12,13,16 =119squats
Total 337

Second pullups on some of the later sets were kicking, I learned how to kip today from some friends who were doing crossfit next to me, but not until after the workout. On third set of pushups I went to my knees for the rest (I haven't done pushups in the longest time. I'm weak in them.)

Pull-ups 75
Push-ups 175
Unanchored sit-ups 128
Squats 186
Total 564
Destroyed first and last total of 408. Paced the push-ups at first, think that helped.

Did anyone else watch the Greg Glassman video?

two years ago certified 1200 people, last year around 5,000 and are on base to double that this year?

Do the math on that 5000x$1000US is $5million. $25 per person who signs up for the journal, plus 1100 affliate fees - man, this is a money making machine for a web based start up

M/27/5'8"/170

Score: 349

Pretty close to pukie, oh how I love Tabata.

As Rx'd

Pullups-17,12,8,6,6,5,6,7
Pushups-17,14,10,8,5,7,7,7
Situps-12,11,10,11,11,11,11,11
Squats-21,21,18,13,16,16,16,18

TOTAL=369

PERFECT workout to relieve stress during finals =]

Cool Video!

KROQ's Psycho Mike, "ARE YOU WITH ME??!!!"

M/34/6'/200#

As Rx'ed

Pull-ups - 14,10,10,7,7,5,6,6
Push ups - 19,17,10,10,10,8,5
sit ups - 12,,12,10,10,8,8,8,8
Squats - 15,14,13,10,12,12,12,12

Total = 328

TOTAL = 392 (performed on 4/14/09)

Pullups
15+12+6+7+6+5+7+3 =61
Pushups:
24+13+10+6+10+9+10+10 =92
Situps:
14+14+15+13+12+12+12+12 =104
Squats:
16+18+17+17+16+17+17+17 =135

Previous Tabata: 326 (performed on 12/6/08)

That was a lot better than last time and still much room for improvement (especially on pushups)

situps with abmat un-anchored

PU: 10,10,10,10,7,7,6,5
PU: 10,10,10,10,9,6,5,5
SU: 12,10,12,12,11,12,11,11
SQ: 19,16,16,17,16,17,17,19

Looking forward to this one next time.

Wow, this stuff is tough.

Between Tuesday's Shoulder Press and yesterday's Elizabeth, my pull-ups were absolutely destroyed.

Pull-ups: 13
7, 4, 0, 1, 1, 0, 0, 0

Push-ups: 74
20, 18, 6, 6, 8, 4, 6, 4

Situps: 66
9, 7, 9, 9, 9, 9, 7, 7,

Squats: 72
14, 16, 13, 11, 10, 9, 12, 7

Total: 245

I have some catching up to do.

#133 Holmer:

You destroyed me today, nice work partner.

I'm going to have to kick you out of the garage gym for continually embarrassing me :-)

m/21/150/5'7

407 reps total

S/f

m/29/73/181
as Rx'd
Pulls: 11-9-8-4-4-4-4-4=48
Pushes: 20-9-6-6-5-5-5-5=61
Sit-ups: 20-17-14-15-11-12-12-11=101
Squats: 20-15-12-10-10-12-11-19=109
Total: 319

M/34/185
55
86
140
90
371

#132 Money

I hope he is making millions, he deserves it.
Good luck to him.

Pull-ups: 8,7,6,7,5,4,5,3 (45)
Push-ups: 26,21,16,13,12,11,11,10 (120)
Sit-ups: 8,7,7,8,7,7,6,7 (64)
Squats: 13,12,13,14,14,13,13,12 (104)

Score: 333
Tabata: 31

F/37/125
Firstly, I must make myself feel better by saying that my quads, hams & traps are totally destroyed from Elizabeth! That being said, Tabata Something Else:
pullups:59
pushups:74
situps (unanchored abmats):128
squats:104
total=365, exactly the same as last time although the distribution is sl different. Just died on everything but the situps. Oh well!! Now I rest til Monday.. work all weekend:(

M/33/210/6'0"

Pullup: 9,7,5,5,5,4,5,5 = 45
pushup: 15,9,7,7,6,6,7,7 = 64
situp: 9,9,6,8,7,8,7,7 = 61
squat: 14,12,13,12,13,12,12,13 = 101

Total: 271

33/m/215/6'5"

pull-ups: 13,7,4,4,3,4,3,4 - 42 (-3)
push-ups: 21,13,10,7,9,7,6,4 - 77 (-5)
sit-ups: 14,12,12,10,11,9,9,9 - 86 (+5)
squats: 18,16,13,12,14,14,12,14 - 109 (+5)

total - 314 (+2 previous, -9 PR)

48to m 5'10 200

CFWU 2x minus pull-ups

As rx'd

PU: 16-13-8-7-5-5-6-6 = 66
Push Up: 17-13-11-9-7-7-7-7 = 78
Sit ups: 11-10-10-8-8-8-8-8 = 71
Squat: 17-17-16-19-16-16-18 = 119

Total: 334

M/24/78kg

As rx`d
403

327

First time on this bad boy. Kipping pull ups, ab mat sit ups, no ball squats

Toast

Tabata Something Else

Sit-ups were abmat anchored.

Pull-Ups: 14+9+6+5+4+5+5+4 = 52
Push-Ups: 24+18+12+10+7+8+7+6 = 92
Sit-Ups: 11+9+8+8+8+8+7+7 = 66
Squats: 16+14+12+11+10+12+12+10 = 97

Total: 307

41/m/176cm/72kg

As rx'd

Total 439 PR (last time 400)

15-15-12-12-10-10-10-10=94 pull-ups (last time 93)
15-15-12-12-10-12-10-12=98 push-ups (90)
12-12-12-12-12-12-12-12=96 sit-ups (80)
20-19-18-18-18-19-19-20=151 squats (137)

25/m/5'11'/201

356...never heard the damn beep on the last round of push ups.
pull - 79
push - 70
sit - 85
squat - 122

to: #132 -Money

so?

pullups 73
pushups 98
sit ups (anchored) 122
squats 128

total 421 pr

Now I know Speal is probably a hero to pretty much everyone who knows anything about crossfit, but he is a SUPERHERO to me. I just saw his athlete profile on the games site and he can snatch 190, and his max pull ups set is 96.

I will repeat that..... 96

What?

If I had a gang I would definitely ask him to join it. I bet he would be pretty good with a bo staff. I'm planning on going to the games this year and I hope to shake the hand of a man who can do 96 pull ups without dropping off the bar.

"I love Speal" - BJS

F/30/5'6"/130
364

pullups 7-7-5-5-5-5-5-5=44
pushups 7-7-5-5-4-5-5-4=42
situps 8-11-10-9-11-9-13-12 =83
squats 8-7-8-11-11-10-9-13 =77

total 246

M/148/5'7"/26

Pull ups - 15, 10, 6, 6, 5, 4, 5, 5 = 56

Push-ups - 23, 21, 21, 20, 18, 17, 15, 12 = 147

Sit- ups - 14, 14, 14, 14, 13, 14, 14, 15 = 112

Squats(180lbs) - 13, 12, 10, 12, 10, 10, 10, 10 = 87

38m/6/183

360 ctb

age 19 bw 170

pullup: 20/11/10/10/10/10/11/10 = 92 total (+7)
pushup: 26/18/15/12/13/11/12/12 = 119 total (-2)
situps: 17/15/15/14/14/13/13/14 = 115 total (+4)
squats: 25/24/24/22/22/22/21/22 = 182 total (+13)

total score: 508 pr

No ABMAT
Pullups: 17-13-11-10-6-9-10-7 = 83
Pushups: 21-18-16-13-12-12-11-10 = 113
Situps: 14-11-11-11-11-11-10-10 = 89
Squats: 17-20-20-20-17-18-17-19 = 148
Total = 433

This is my first post on the WOD, so here goes...

m/35/6'0"/188

pullups: 6-6-5-4-3-2-2-3=31 (with 76 lb assist)
pushups: 10-10-7-4-4-6-6-3=50
situps: 8-7-5-5-6-6-6-5=48
squats: 10-13-11-9-11-10-11-10=85

Total= 214

Also, I ran the 1.5 miles to the gym (7:30 pace) and the 1.5 miles home (8:15 pace).

This was a great workout and aside from the weight assist on the pullups (I'm lacking ub strength), this is the first WOD that I've really felt that I have been able to attack head on. Felt great!

Aaron

pull-ups: 14, 14, 14, 10, 10, 8, 8, 7 = 85
push-ups: 25, 20, 20, 15, 13, 15, 13, 13 = 134
sit-ups: 13, 13, 13, 13, 13, 13, 13, 13 = 104
squats: 16, 16, 16, 16, 15, 16, 16, 17 = 128
total=451

45 better than last time.

I LOVE THIS WOD!

CFWU-ah, the WOD is the warm up on steroids in my opinion.

pull ups were all kipping
push ups were thigh to deck and full elbow lock out at the top
sit ups were abmat anchored
squats were to Dynamax ball

pull-ups: 16, 14, 14, 14, 11, 11, 10, 10
push-ups: 21, 16, 14, 12, 13, 12, 13, 12
sit-ups: 20, 22, 22, 21, 22, 22, 21, 21
squats: 24, 24, 23, 21, 22, 22, 22, 24

TOTAL: 566 PR by 28 from the 11/30/08

Forgot to post yesterday's WOD:
*shoulders still not great from the SDHP/Rind Dip WOD..left one especially under the arm pit area is still quite irritated.

"Elizabeth"
subbed hand stand push ups for ring dips due to above description regarding shoulder.
TIME 11:19

pull up 10/8/8/7/7/7/7/7(61)
push up12/9/6/5/5/4/5/4(50)
sit up 8/8/7/7/7/7/6/7(57)
squat12/13/12/11/12/13/12/15(100)
total 268

first time. so it only gets better

6'1/191/m/29

as rx'd

pull ups 62
push ups 111
sit ups 112
squats 121

total= 406 pr by 38 reps (everything but squats went up. squats went down by 18)

M/45/5'11"/185

Pull Ups-8/8/8/7/6/6/6/6 = 55
Push Ups-8/10/7/7/5/4/4/3 = 48
Sit Ups-10/10/10/8/8/7/7/8 = 68
Squats-13/14/15/16/14/14/15/17 = 118

Total = 289

42 pullups
35 pushups
55 situps
97 squats

6'6"/356/m/34yoa

Is there a status update for the "every second counts" debut?

417PR (score 48). Last time out 297. Can hardly fathom that; double/triple checked count for now and before. Felt dead half-way through but found a ¨dead¨ groove!

Mod- PU with 120 assist. others solid. First Tabata...

Pullup: 10-09-07-04-04-03-03-03= 43
Pushup: 16-09-06-05-03-03-03-03= 48 (muscle failure)
Situp: 21-20-14-17-16-16-13-14= 131
Squat: 13-13-12-11-11-12-12-15= 99
Total: 321

M/27/6'/175

Pullups (no pullup bar-subbed pulldowns at 190, 190, 190, 180, 180, 175, 170, 170): 12,10,9,7,7,7,7,8 (67)

Pushups:23,17,12,10,9,8,7,8 (94)

Situps:12,12,11,10,10,10,10,12 (87)

Squats:17,17,15,15,14,15,15,17 (125)

^^^ TOTAL: 373

I am not a huge LL Cool J fan so I took a shot at something a little heavier here.. Judgment Soundtrack.. Thanks for providing the chimes made it easy to throw this together... Hope someone else can make use of it... http://www.lynchgirls.com/JT_Tabata.zip

previous PR 203

Pullups 9/6/4/4/4/4/3/4 = 38
Pushups 15/12/9/7/5/5/5/5 = 63
Situps 10/9/8/8/7/7/5/5 = 59
Squats 12/11/12/10/12/12/12/13 = 94
Total = 254, Tabata total = 23

If anyone is using or has clients using Hydroxcut be aware of some nasty side effects being reported. Interesting that one side effect is Rhabdo? Is that from the supplement or out of shape hard chargers trying to lose too much too soon?
If interested here is the link

http://www.fda.gov/medwatch/safety/2009/safety09.htm#Hydroxycut

4th day of cross fit not counting rest days, I was so smoked I couldn't keep count but managed not to puke like I did after SDHPs. Think I might be hooked on Cross Fit! Iraqi dust in the air doesn't help the lung burn either LOL

347
God is myth, ALWAYS has been.

33 yom 220 bwt

tabata something else as rx'd
pull-ups 68 +2
push-ups 98
sit-ups 86 +8(anchored)
squats 131
total 375 +10

Pullups 12,8,9,4,7,7,7,8 (62)

Pushups:22,17,10,10,9,8,7,8 (91)

Situps:12,12,11,10,10,10,10,12 (87)

Squats:12,12,12,12,13,13,13,13, (100)

M/47/66/135

P/U 90
S/U 93
SQT 139
PL/U 56

Total = 378

From the old man of the Al Hillah REO crew,

Thanks, Weedie, for keeping score...love you guys...

Fit Mom:

566! What the...???

You're a beast, nice work.

I am goign to try this later this afternoon. It will be my first Xfit WOD. One question. Why are the pushups so low. I figured the reps for these would be higher overall. Maybe I am in for a surprise.

447 Rx - chest to bar pullups and abmat/unanchored feet situps.

Last time / This time (first round)

Pull-ups 34 / 75 (14)

Push-ups 73 / 82 (16)

Sit-ups 80 / 91 (13) (both times, situps on abmat/floor with ancored feet)

Squats 128 / 132 (15)

TOTAL 315 / 380

For pull-ups and push-ups, at the end I was getting 6-8 per interval. Sit-ups were pretty consistent, I was able to get 10-11 each interval. Squats, I was able to push on through and even go faster near the end w/ 16-17 per interval.

Obviously, the most improvement in pull-ups, but that was my weakest area last time.

400

PTT:
12 DH pullups;
67 situps w/ feet anchored & fingers tightly interlaced behind head;
41 honest pushups;
22.6" 120yd shuttle;
15'20" 2mi.

m/42/162/6'
pu:91
ps:161
su:219
sq:159
ttl=630

f/33/137/5'6"
pu-assisted:53
ps:61
su:82
sq:88
ttl=284

33/F/5'10"/158

Today I tried doing this with chest to bar pull-ups. The pull-ups themselves weren’t that bad, and darn it, I could have done more, but I kept stopping to check the time, and in doing so, lost the opportunity for reps. Oh well - better next time!

Pull-ups: 7-4-4-4-4-4-3-3 (33) [about half my normal amount of reps]
Push-ups: 16-11-7-7-6-6-6-6 (65)
Sit-ups: 17-17-16-15-15-15-14-15 (124)
Squats: 22-21-19-17-17-17-16-16 (145)
TOTAL = 367 PR (by 9 points)

Even though my pull-up numbers were drastically reduced by doing CTB, all my other movements went way up! +6 for push-ups, +19 for sit-ups and +11 for squats

55 / 106 / 108 / 136 -- 405 total

43yom / 148

Pull-ups - 99
Push-ups - 80
Sit-ups - 107
Squats - 120

Total - 406

M/38/200/6'2"

Modified Tabata

Pull Ups: 12/15/08/06/07/11/06/05=70
Push Ups: 15/16/10/10/10/10/05/09=85
Sit Ups: 08/08/08/08/08/08/08/08=64
Back Ext: 12/18/18/13/12/15/12/18=118

Total: 337

M/172/31

Did it in the wrong order!

Push ups 81
pull-ups (strict) 36
Squats 120
Sit-ups 79

Total 316

pull ups 8 (same each rnd)
push-ups 15 (same each rnd)
S/u 15 (23 first few rounds..less each time)
squats 22 (24 first rnd)

tabata score;60

m/37/76/195

PU: 11/10/8/8/8/8/8/8=69
PU: 17/12/9/9/8/8/8/7=78
SU: 12/12/12/9/11/9/11/10=86
SQ: 14/13/12/12/12/12/12/13=100

Total: 333

Previous total: 283

Pull-Ups - 43
Push-Ups - 65
Sit Ups - 48
Squats - 112
Total - 268

Didn't count Tabata total... Until the Next Time

oops, total reps

it was about 521 +/- 5

Pull ups = 25
Push ups = 41
Sit ups = 152
Squats = 111

=330

Dead hang pull ups (chest to bar)
push ups untill i touched ground with nose
sit ups were anchored.

ive been doing cf for 3 weeks now, results are amazing today I finally did L sit.Im 16.

Cheers from Poland

Pullups:
15,12,10,8,7,7,6,8
Pushups:
25,20,20,16,14,14,12,13
Situps:
16,14,13,13,13,13,14,15
Squats:
22,21,20,20,20,21,20,23

Total: 495

m/35/6'/165

as rx'ed w/ anchored abmat situps

348

F/33

pull-ups (jumping):4,5,7,8,6,6,6,8=50
push-ups (on knees):14,14,10,10,7,7,7,8=77
sit-ups:10,11,10,10,10,10,10,11=82
squats:17,18,16,17,17,15,15,15=130
TOTAL:339

I have never had much upper body strength, and it doesn't help that I still have extra baby weight from having a baby 3 months ago...my arms are like jello!

pull 49
push 105
sit 84
squat 134

ttl 372

F/38/138ish/5'4"
29,68,84,92=273

Got confused on timing the pullups.

Last time I did this was Feb 08 and my score was somewhere in the 100s with beginner pullups.

as rx'd - but used GHD sit ups-

TOTAL REPS: 449

m/21/5'10/162

406

First time for this one. Probably not one of my better performances, but not too bad!

439

m/35/5'8/151

Tabata Something Else
Score 416

Sit ups were tough for me!!

m/29/5'11"/180

As rx'd

pullups - 12,10,7,8,6,6,6,6
pushups - 21,14,12,9,9,7,8,8
situps - 16,16,15,15,14,13,13,15
squats - 17,17,17,17,16,17,17,18

Total = 402

m/19/6'2"/188

Pullups:11,4,6,2,4,5,4,5
pushups: 20,13,12,7,8,7,8,8
situps: 11,13,14,11,11,9,11,11
squats: 16,14,13,14,14,14,14,15

M/33/6'/180

as rx'd w/ anchored sit-ups.

Pull-ups: 10,7,7,8,6,6,6,6=56
Push-ups: 15,10,10,7,7,5,6,6=66
sit-ups: 12,11,10,10,9,8,9,8=77
squats: 14,12,12,11,10,11,11,12=93
Total reps: 292

M/32/160 6'1

pulls 73
push 76
sits 74
squats 92

315

M/22/188#/72"

pull 48
push 67
sit 73
squats 89

F/26/5'11

First time posting, but have been following the site off and on for 2 years. I love CrossFit!

Pullups: 10,10,8,7,8,7,7,7 = 64 (Jumping, need to learn to kip)
Pushups: 10,10,10,9,8,5,6,6 = 64
Situps: 10,10,10,10,10,10,10,11= 81
Squats: 19,18,17,15,15,15,14,15 = 128

Total = 337

1 mile
CFWU 1x15

pullups--68
pshps----89
stps-----80
sqts-----112
total----349

M/33/195#/5'10"

Pullups - 8/8/8/8/6/5/5/5 = 53
Pushups - 10/10/8/8/7/7/4/4 = 58
Situps - 12/12/12/12/11/10/10/12 = 91
Squats - 16/16/15/16/17/15/16/15 = 126

Total = 328

8*7+2+8*7+8*9+8*14+3=307

305

Pants, chins bad.

as rx'd: (no real sit up anchor, struggled a bit)

pull ups-15, 10, 10, 6, 6, 5, 4, 4-60(18 more than last time!)
push ups-20, 11, 9, 6, 5, 6, 4, 4-65 (one less than last time.)
sit ups-13, 14, 9, 10, 8, 8, 9, 9-80 (7 less than last time)
squats-20, 15, 17, 16, 15, 16, 15, 20-134 (27 more than last time!)

Broke my pull up bar!!! time to weld one myself. great workout though!

PU-16/12/10/7/7/7/7/6= 72
PUSH-15/15/13/10/10/8/8/10=89
SU-13/10/16/12/11/8/10/10=90
SQ-14/12/11/11/11/11/11/12=93
total= 344

This one is fun!
as Rx'd:
439

APE
349

Deb
329

Kathleen(1rst Time Crossfitter)
331

m/32/192/6'2"

342 rx'd

As Rx'd

464 total,
Pull ups 90
Push Ups 119
Sit ups 93
Squats 162

m/49/175/5'8"

Male/27yrs/6'0"/173lbs

Tabata Something Else

Pull-ups 121
Push-ups 125
Sit-ups 123
Squats 148

Total: 517 Rx'd

Don't know if it's a PR, but it's close.

first ever Rx'd CF workout. almost met pukie!

pullups- 11/8/5/8/9/10/9/8 - 68 (last 4 sets were jumpers)
pushups- 15/11/6/3/3/4/3/3 - 48
situps- 10/7/7/6/7/5/6/7 - 55
squats- 13/18/17/12/12/12/12/15 - 111

total- 282

WOD - (chest to bar & GHD) 272 [50y/m/10st13/70"]

M/36/190/6'2"

PU - 70
Push - 110
SU - 90
SQ - 140

Total - 410

All at Y next to 4 guys taking turns on one bench - 1 guy would be doing a set and the other 3 were looking at me like I was crazy. First time I've done WOD on my own - it was much harder than with others.

As rx'd 464 total reps. PR by about 80 reps.

Pullups: 10-10-10-10-10-8-8-8 (74)
Pushups: 20-15-15-15-10-10-8-7 (100)
Situps (unanchored): 16-16-16-16-15-15-14-13 (121)
Squats: 20-22-22-23-20-21-21-20 (169)

Warmup: 3 rounds NOT for time of: 400m run, 10 GHD, 10 BE, 10 pullups, 10 HPS empty bar (OHS on round 1), 10 dips. Each round also had an "x" factor, round 1 it was box jumps, round 2 push jerk w/ empty bar, round 3 handstand and hold 20 sec.

Cooldown: stretch, foam roller.

39/m/167

Pull-ups: 14,11,8,7,7,6,6,6
Push-ups: 20,20,15,13,10,13,10,10
Sit-ups (on Abmat): 17,17,16,14,12,12,14,13
Squats: 21,21,20,18,15,15,20,19

Total: 440

heavy deads tomorow i recon

Pullups: (BW-74)
9/9/9/6/6/5/5/5

Pushups (from knees)
14/14/11/11/10/9/10/10

Situps (standard - no abmat available)
9/9/9/9/8/8/8/8

Squats
14/15/14/14/14/13/14/14

Total: 323 new PR!

Previous PR with same grav. assist: 273

CFWU x 1, 2 x slow PAC laps to warm up

Prev
Pullups 10/10/8/7/5/5/4/6= 55
Pushups 22/16/10/10/9/9/10/8=94
Situps 15/16/15/14/10/12/10/12=104
Squats 15/15/15/15/15/15/15/16=121

Total 374

1 May

Pullups 13/11/6/6/6/4/5/4=55
Pushups 23/16/12/10/10/9/9/8=97
Situps 15/16/16/16/15/14/14/12=118
Squats 14/17/15/15/15/15/14/15=120

Total 387

414
Towel pull-ups

as rx'ed:

354

burned out on pullups and situps. once i get those up ill be in the 400's no prob i hope.

421

as rxd

pu-12/12/10/8/8/8/6/8 = 72
pushup-20\20\16\15\13\12\10\10=102
sit-up-12\13\12\12\12\12\10\12=95
squats-19\20\18\18\20\21\20\16=152

As rx'd

386 (pr by 42 reps)

M/5'7/180 4months in
I 46
II 155
III 95
IV 150
446

M 45, 5'10"/202

As RX'd
Dont't have rep numbrs as I work out alone can't find anyone yet who wants to push as hard as these workouts do so I just concentrated on going to failure for the 20 seconds and not focusing on the numbers. Awsome workout...

M/41/6'3"/229

As Rx'd

Pullups (Assisted):11-11-12-12-12-11-11-11=92
Pushups 14-9-7-6-5-5-5-5=56
Situps: 9-9-9-8-8-7-7-7=64
Squats: 12-11-11-10-10-10-10-9=83

Total=295
Holy Cow!! Pukie was knocking @ the door.

as rx'd
414 total
pull-ups and push-ups were weak today

as rx'd (except jumping-ish pull-ups)
271 total

first ever Tabata workout. wahoo!

29/m/182

331

CTB

m/30/5'10/205

As rx'd: 441 (pr)

41/M/176

286 as Rxd.

46/M/6'/185

CHIN ABOVE BAR KIPPING PULL UPS:
15,14,14,15,13,11,12,11.
CHEST TO FLOOR PUSH UPS:
30,29,30,30,28,26,23,25.
UNACHORED SIT UPS:
17,16,17,17,16,17,16,16,
SQUATS BUTT TO D-BALL:
25,24,24,24,25,24,24,25,

TOTAL: 653 REPS AS RX'D

THIS WAS HARD BUT THIS IS ONE THING I DON'T SUCK AT.

GETTING VERY CLOSE TO DOING 15, 185 POUND CLEAN AND JERKS UNDER 10 MIN. WITH OUT KILLING MYSELF. VIDEO COMMING SOON.

FREE BIRD

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/38/175

pullup-50
pushup-75
situp-65
squat-95
total-285

COMMENT # 248

DID THE WOD WRONG. I CAN'T READ...I TOOK 10 SECOND RESTS BETWEEN THE EXERCISES. I THOUGHT THE NUMBERS LOOKED TOO HIGH! MY MISTAKE...STILL A GOOD WORKER THOUGH.

ROBERT S.
TUCSON, AZ.

32/m/5'7ish/203
Here are my totals:
Pull ups 54
push ups 136
sit ups 130
Squats 164

I didn't warm up enough before the pull ups or I was just being a B*!%H in the beginning, I think the last of the two.

M/37/225#

40 pullups
61 pushups (need to work on)
73 situps (feet anchored)
78 squats (did heavy leg workout last night)
total- 252

CFWU x 3 - PU
"Tabata Something Else"
situps done GHD-style on ball

PU: 13,10,8,5,4,4,4,4 = 52
pu: 22,15,10,9,8,7,8,7 = 86
su: 16,17,17,17,17,17,17,17 = 135
SQ: 17,17,17,16,16,15,15,16 = 129
Total = 402
PB by 33

Pullups 15/15/15/15/10/10/10=99
Puships 15/15/15/15/13/10/9/10=102
Situps 15/15/15/15/15/15/15/15=120
Squats 21/21/21/21/21/21/21/22=169
total=480

402 as rx'd

pullups: 10/10/10/10/ 8/ 8/ 8/ 8 = 72
pushups: 10/10/10/10/10/10/10/10 = 80
situps: 15/12/12/12/12/12/12/14 = 101
squats: 15/20/18/20/15/20/20/21 = 149

Situps killed me...

Was part of an awesome deployment ceremony today - very inspiring....proud to be in the Air Force.

Pullups - 10-8-8-6-4-5-3-3
Pushup - 15-10-10-11-5-7-6-5
Situp - 8-8-8-8-9-8-9-8 - feet anchored and hands behind head - dumb, my neck hurts
Squat - 10-10-12-12-11-12-10-10

Total Score is 269 - I didn't fall off the bar, I could probably get more - first time figuring it out. I realize that partitioning doesn't matter, you are going to run out of gas no matter what..it's like prolonging the inevitable. Hope to hit 300 the next time.

m/30/164

As rx'd
Pullups-89--weak
Pushups-83--weak
Situps--89--weak
Squats--125--weak
Total=386 not to good in our class

Tried a stradegy and it didn't work. Next time going balls deep every set and round!

39/m/190
as rx'd

pull 84
push 112
sits 113
sq 137

total 446
(pr 465)

I knew i should not hit tabata pull-ups at the second round my shoulder couldn't handle the move hurts to much...so i hit "Diane" and NO problem with the handstands push-ups or deadlifts DAMN!!!

"Diane"
21-15-9

225 pounds deadlift
Handstand push-ups

3:20

NOT my best but at least i was able to do something today >=(

No pull-ups for a while

25/m/5'11"/177
as rx'd
57pull-ups
66push-ups
132sit-ups
135squats
390 total. Huge PR

m/35/215/5'11

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Used 115#)
Ring dips (3x bar dips)

18:09

Pull up: 15,12,10,8,7,8,6,6 - 72
Push up: 12,12,8,8,8,7,7,6 - 68
Sit up: 14,12,10,10,10,10,10,11 - 82
Squat: 20,15,12,12,10,13,12,15 - 109
Total: 331

As rx'd

pull ups 10/10/7/8/7/7/6/7
push ups 9/9/8/7/6/6/6/6
sit ups 7/9/10/8/8/7/8/9
squats 16/13/15/13/13/12/12/16

total = 297

19/m/160/5'11"

pullups
71 (14,12,10,9,7,7,6,6)
pushups
83 (20,14,11,8,7,7,7,9)
situps
106 (18,16,15,12,11,11,11,12)
squats
132 (20,16,16,17,17,15,15,16)

Total: 392

Pull ups-10-9-7-5-6-6-6-6=55
Push ups-15-15-13-9-8-8-6-8=82
Sit ups--13-13-13-11-12-10-10-11=93
Squats---18-16-16-16-15-16-16-17=130
total=360

This WOD hurt

SFC. T 31/M/155/5'4"
Pull ups:66
push ups:91
sit ups:105
squats:141
TOTAL:403
SGT. B 32/M/205/5'8"

Pull ups:39
push ups:84
sit ups:72
squats:141
TOTAL:336

m/31/180

31 Pull-ups
70 push-ups
53 sit-ups
145 squats
299 Total

m/41/160

Pull Up - 13,12,6,4,5,4,4,5 = 53
Push up - 20,20,13,10,6,5,6,6 = 86
Sit up - 15,16,16,15,13,11,11,13 = 110
Squat - 22,20,19,18,16,15,15,17 = 142

total = 391

pullups: 70
pushups: 87
situps: 85 (no help with keeping feet down)
squats 104

total: 346 WOw was that weak But I can say that my squats were ass to floor and pushups were chest to floor

59
90
87
105
431
My squat count has gone way down since cert because I am doing them correctly now. Pullups are up from 51 to 59.

m/42/184

total: 357

Pull ups-60
Push ups-88
Sit ups-109
Squats-128
Total-385

8,7,6,5,5,5,5,5 = 46
10,10,8,6,4,4,4,5 = 51
10,10,10,10,10,10,10,10 = 80
10,8,8,8,8,8,8,8 = 66
total = 243

(Ring)Pull Ups- 52
Push Ups- 68
Sit Ups- 86
Squats- 98
________________
304

pullups: 97
pushups: 98
situps: 160
squats: 164

TOTAL: 519

21/M/6'/165

13,10,9,8,8,7,6,7=68
15,13,9,8,6,7,6,6=70
9,11,12,10,10,10,10,10=82
14,18,17,15,15,16,16,19=130
old (PR)total 314 TT 31
New (PR)total 350 tt 34

Pullups 103 (18, 16, 15, 13, 11, 9, 12, 11)
Pushups 73 (15, 11, 10, 8 , 7, 8, 7, 7)
Situps 121 (18, 16, 16, 15, 15, 15, 13, 13)
Squats 159 (19, 20, 20, 20, 20, 20, 20, 20)
Total: 456

Wow, not bad for a gimped shoulder. Did way better at pushups than I figured despite 2nd day with extension movement for 4 weeks. Squats tried to concentrate on form more that speed, but still can't maintain perfect form throughout.

352. I am hurting on the pull ups...only 28!

441 (CHEST TO BAR PULL UPS)

PULL=58

PUSH=99

SIT=103

SQUAT=181

MALE 23, 5'7, 169 LBS

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

Pull ups: 11-9-7-6-5-5-5-5 = 53
Push ups: 10-12-11-8-8-7-7-6= 69
Sit ups: 8-9-10-8-7-7-7-8= 64
Squats: 15-15-14-15-14-13-14-14= 114
Total= 300
Foam roll after
Compared to 080818: 303PR

pullups 58
pushups 94
situps 108
squats 128

Total reps = 388(pr by 62 reps)

F-32-118
Pullups:57
Pushups:72
Abs:100
Squats:164
Total:393

Day behind. "Elizabeth", details there.

HOORAY! This was the first WOD I did when I started following the main site 081130.

First thing in the AM on empty stomach-
PULLUPS - 14-11-9-7-7-7-6-5 = 66
PUSHUPS - 25-20-14-15-12-11-11-12 = 120
SITUPS - 18-19-17-16-15-14-14-15 = 128
SQUATS - 18-16-14-15-13-13-14-15 = 118
TOTAL = 432

PREvIOUS BEST = 495
However this time around my form was much improved and my ROM was unquestionable.

m/24/200- 1st tabata: Shows b/c I thought it was 7 intervals!
pull-ups- 47
push-ups- 65
Sit-ups- 76
Squats- 118
total-306

M/41/5'11"/185

Pull-ups: 8-6-6-6-5-5-6-5=47
Push-ups: 16-12-9-8-8-7-7-7=74
Sit-ups: 13-12-11-11-12-12-12-12=95
Squats: 19-19-18-18-18-17-17-17=143
Total: 359

Pull ups: 15-10-6-4-5-3-4-3 = 50
Push ups: 18-12-12-12-8-8-9-8= 87
Sit ups: 9-10-11-10-7-10-10-10= 77
Squats: 16-20-20-20-20-21-21-23= 161

=375

Pull: 10-10-10-10-10-10-9-6=75
Pull: 10-10-10-10-8-8-8-6=70
Sit: 12-12-12-12-10-10-10-8=86
Squat: 11-11-11-11-11-11-11-13=101
Total=334

Compare to:
080202
Pull: 10-10-10-10-10-10-0-0=60
Push: 10-10-10-10-7-6-5-5=63
Sit: 11-10-10-10-10-10-10-10=82
Squat: 17-14-15-13-12-13-14-13=111
Total=316

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

071024
Pull-up:10-10-10-10-10-9-8-8=75
Push-up:8-9-8-8-8-7-7-6=61
Sit-up:13-13-13-12-12-12-11-11=97
Squat: 15-15-15-15-15-15-15-15=120
Total=353

070821
Pull-up:12-10-8-7-7-7-7-7=65
Push-up:12-12-9-7-6-5-4-6=61
Sit-up:13-12-12-12-11-10-9-10=89
Squat: 15-15-15-14-14-14-14-13=114
Total=329

292

H: 386 (jumping pulls)

F/19/5'5/165

as rx'd (third WOD after being sick for a week and shoulders and arms shot from previous days & first time ever on this WOD)

pull-ups: 15,11,8,7,7,7,8,7=70
push-ups: 10,10,10,9,7,7,7,7=67
sit-ups: 10,10,10,10,10,10,10,15=85
squats: 13,10,10,10,10,10,10,13=86
TOTAL: 308

260 with assisted pull-ups; my first intro to tabata.....I am spent

CTB
259

Pull-ups: 70
Push-ups: 117
Sit-ups: 115
Squats: 143
Total:445

m/6'3/185/31

As Rx'd...still didn't have a friend to time me though, so I had to continue to watch my stopwatch, which probably cost me a few reps.

pullups - 13, 10, 10, 10, 10, 7, 8, 7 = 75 (PR by 23)
pushups - 25, 20, 23, 18, 18, 18, 16, 13 = 151 (PR by 16)
situps - 15, 15, 15, 15, 12, 12, 12, 12 = 108 (PR by 11)
squat - 20, 18, 18, 18, 18, 18, 18, 19 = 147 (PR by 27)

total = 480 (previous PR was 403)

M / 31 / 5'11 / 230

BIKE: 10min
WUP: 10min

CF: as rx'd -

Pullups 45
Pushups 81
Situps 75
Squats 139
__________
Total 340

M/24/184

As Rx'd:
Pull-Ups=13,13,12,10,9,9,9,9
Push-Ups=21,12,8,7,6,6,6,6
Sit-Ups=12,13,11,11,11,11,11,12
Squats=17,17,17,15,13,12,11,13
Total=363

2nd day of crossfit.

Pull = 33
Push = 96
Sit = 88
Squat= 132

total = 349. time to work on pull-ups!

Kept a running count...

363 as Rx'd

As usual, squats saved the day;)

So I posted it earlier and come back and it's not here.

pullups-63
Pushups-68
situps-96
sqiats-146

Total=373

I wanted 400 but I will have something to shoot for next time.

Pull-Ups = 102 (opposing grip, switched each interval seemed to help)
Push-Ups = 122
Sit-Ups = 104 (feet anchored)
Squats = 123 (to a small swiss ball)

Total = 451

43 M 5’7” 182

m/218/34/6"0

As Rx'ed

pull ups - 58
push ups - 83
sit ups - 89
squats - 80

total - 310 (new PR, previous was 304)

25/m/5'8"/150

Pullups:18,14,13,11,9,8,7,6
Pushups:15,14,12,10,10,9,9,8
Situps:12,12,12,12,12,12,12,12
Squats:20,19,19,19,19,19,19,19

Total: 422 (I think, lost count on a couple)

43/171

Pullups - 52
Pushups - 73
Situps - 85
Squats - 148

358 - Two reps less than the last time I did this last fall.

M/32/5'4"/144lbs
Pull ups: 22, 22, 18, 12, 11, 11, 11, 10=117
Push ups: 25, 20, 15, 13, 11, 12, 9, 10=115
Situps: 20, 16, 14, 14, 12, 13, 11, 12=112
Squats: 20, 20, 18, 20, 21, 20, 20, 19=158
Total: 502

38M/5'10"/167#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: Total = 454 (off PR by 6); Tabata Total = 48 (off PR by 7).

Strict pull-ups: 60 (8-8-8-8-7-7-7-7).
Honest push-ups: 119 (17-17-17-17-17-14-10-10).
Bent-knee anchored sit-ups: 125 (16-16-16-16-16-16-15-14).
11-inch box squats: 150 (20-20-20-20-17-17-18-18).

Cool-down: PNF of hamstrings & shldrs; foam roll.

as rx'd

pull ups 7, 7, 5, 5, 5, 5, 5
push ups 10, 10, 10, 10, 10, 10, 10, 10
sit ups(abmat) 10, 10, 10, 10, 10, 10, 10, 10
squats 15, 15, 15, 15, 15, 15, 15, 15

Total 359

386, 2 short of personal best
This time pullups were chest to bar (couldn't count about 10) and situps were unanchored.

m/40/178/5'8"

pullups 8,4,3,4,3,4,3,3=32
pushups 16,16,15,15,11,10,7,7=97
situps 14,15,13,13,13,14,12,12=106
squats 17,15,15,15,16,15,15,16=124

total= 359

as rx'd (AbMat situps)

Pullups = 87
Pushups = 74
Situps = 106
Squats = 143

Total reps = 410 (PR by 41)

Tabata'd moving my daughter out of her college dorm room.

1) 4 Hour Drive
2) Carry all of her crap down 4 flights of stairs and jog 300 meters to car. Regrigerator and all.
No hand truck, no dolly.
3) bend, twist, squat, deadlift, clean stuff into van.
4) Drive 4 Hours back Home.

Time 11:47 As Rx'd

pullups: 11,9,6,5,6,3,4,4=48
Pushups: 19,12,9,7,6,6,6,5=70
Abmat situps (unanchored):10,12,11,10,11,10,10,10=84
Squats:17,15,14,13,13,13,11,10=106
Total=308

pr by 46

#55 John Elstad

Thanks so much for the timers. I used the 'just chimes' one along with some of my own music. Worked great!

Pullups: 80
Situps: 125
Pushups: 140
Squats: 139

Total= 484 (Had to keep an eye on the stopwatch so that probably cost me a few reps, but oh well)

as rx'd:
76 pullups, 100 pushups, 103 situps (unanchored), 161 squats
440 total

Finished off with 5 miler: 32:50

pull-ups:12,12,8,8,8,7,6,6=67
push-ups:15,13,12,10,8,8,8,9=83
sit-ups:17,15,15,12,15,12,13,14=113
squat:13,17,17,15,15,16,16,17=126
total: 389

F/25/5'0"/122lbs

Kips - 5 5 5 5 5 5 5 5
Girl Pushups - 12 15 12 12 11 9 10 10
Sit ups - 13 12 12 12 12 12 12 12
Squats - 19 18 18 17 16 16 17 18

Total 367

410 rx'd

424

Chest to bar pullups
375

Total: 445 PR

Pullups: 96 (12,12,12,12,12,12,12,12)
Pushups: 108 (13,13,13,13,13,13,15,15)
Situps: 99 (12,13,13,12,12,13,12,12)
Squats: 142 (17,17,17,17,18,18,19,19)

First post to the website... I started CF 3 1/2 months ago at an affiliate.

I'm in a hotel room, so I substituted two-chair dips for pullups.
Man, that killed the pushups.

Dips: 12,12,10, 8, 7, 7, 5, 6 = 67
Pushups: 6, 6, 4, 6, 5, 5, 5, 6 = 43
Situps: 12,11,11,10,11,10,11,10 = 86
Squats: 12,12,12,12,11,12,11,12 = 94
Total reps = 290

I used a pretty cool online Tabata clock display I found at:
http://www.beach-fitness.com/tabata/

M / 28 / 71" / 170

Pullups 12/11/9/8/8/8/7/8 = 71
Pushups 20/11/7/7/7/7/6/6 = 71
Situps 17/16/12/12/11/11/11/11 = 101
Squats 17/17/17/16/16/16/15/16 = 130

Total = 373

As Rx'd

Pullups - 59
Pushups - 78
Situps - 88
Squats - 120

345

F/45/5'2"/130

Cycle to work - 29:48 followed by
Pullups: 8/6/5/4/4/4/4/4 (assisted w/red band)
Pushups:17/12/9/8/7/6/6/6
Situps: 16/16/16/16/16/16/16/16 (anchored)
Squats: 15/15/16/15/15/15/15/17
Total= 361

Cycle home - 35:04

M/28/67"/175

pull-ups - thirty-something
push-ups - 87
sit-ups - 101
squats - 120

Anyone out there using Hydroxycut? You might want to read this:

http://www.theglobeandmail.com/servlet/story/RTGAM.20090501.wpillrecall0501/BNStory/Science/home

45
96
38GHD
133
6'4" 207 30yrs

Total = 408
tabata something else, first time ever:
PU Push Sit Squat
14 15 8 14
15 16 10 20
12 18 9 19
11 14 10 21
9 12 9 19
8 9 8 20
8 8 9 18
7 10 9 19
84 102 72 150

later,
b
m/32/5'8-1/2"/178

The way I listed the rounds is misleading. I did all the pullups first, then pushups, etc.

pullups - 15 7 7 5 4 4 4 4 = 50
pushups - 27 17 12 11 10 8 7 9 = 101
situps - 15 18 16 15 15 10 12 11 = 112
squat - 19 20 18 18 18 15 16 17 = 141

total = 404

sa rx'd, AbMat Sit ups

pull ups: 16 10 8 8 6 7 6 7 = 68
push ups: 21 20 158 12 12 10 10 10 = 110\
sit ups: 14 14 13 11 12 11 11 11 = 97
squats: 20 17 15 15 15 14 12 12 = 120

total: 395

Cross Fit Warm Up

W.O.D. as rx'd

462 reps

kipping pullups: 12 7 5 5 4 5 5 5 = 48
push ups: 20 18 10 10 10 10 10 10 = 98
anchored situps: 16 17 16 16 16 16 15 15 = 128
squats: 21 20 21 20 18 18 18 18 = 154

total=428
sum(min)=48

Ring Pull Ups: 13 7 3 3 2 3 2 3 = 36
Push Ups: 18 17 10 6 7 5 6 6 = 75
Sit Ups: 9 10 10 10 8 7 8 7 = 69
Squats: 20 15 13 14 14 13 13 12 = 114

Total: 294

282

Pullups: 6,6,6,6,5,4,3,3 = 39
Pushups: 8,8,8,8,8,8,8,6 = 62
Situps: 8,7,8,8,8,7,8,8 = 62
Squats: 15,15,15,14,15,15,15,15 = 119

M/29/6'/195

Total reps: 354

- anchored sit ups, from shoulders touching the ground to elbows touching the knees

WOD Tabata Something Else ,
as rx'd,
pull-ups;17,15,14,15,15,12,12,12.(112)+12
press-ups;20,16,12,10,12,10,11,12.(103)+32
sit-ups;17,17,17,17,18,17,18,17.(138)-4 ???
squats;18,19,18,18,18,18,19,20.(148)-6 ?????
total;501 p.b. (up 36)
legs are fried fae Elizabeth and the squats !
pleased wi the p.b ,but ah cannae understand how sit-ups and squats are doon !new callus ripped on pull-ups,didnae realise till after the wod,when i noticed the blood everywhere.could probably get more pull-ups but had to be carefull not to scalp maself again on the bar at the back.ah think a've left enough blood in the gym wi ma heed,hands ,shins etc.

24/m/5'7"/156#

We didn't have anyone to keep count, so I just kept a vague internal count of my reps. Nothing particularly stellar, but got smoked, and that's what matters.

In boots 'n utes:

Pull-ups: 16/11/7/7/7/6/6/6 ~ 66
Push-ups: 27/18/13/13/10/9/9/11 ~ 110
Sit-ups: 19/16/13/13/10/9/9/11 ~ 100
Squats: 25/18/16/13/12/13/13/13 ~ 123

Very Approximate: 399

M/33/6'/180

Pull ups: 81
Push ups: 83
Sit ups: 92
Squats: 131

Total: 387

Wife:

Pull ups: 42
Push ups: 40
Sit ups: 51
Squats: 80

Total: 213

Really proud of her. I think she got a little mad tonight! Come on with it!

M/22/6'2"/228

Pull-ups:5-6-4-2-1-5-4-4=31
Push-ups:14-9-8-7-4-4-5-4=55
Sit-ups:11-8-9-10-10-12-8-12=80
Squats: 15-12-11-10-11-12-11-13=95

Total: 261

total 342 after doing "elizabeth" 20 min before

m/24/208/6'3''

Pullups: 7 X 8
Pushups: 10 X 8
Situps: 10 X 8
Squats: 12 X 8

Tabata score = 39

Pullups were assisted with a skinny purple band. I'm so close, yet so far away on the pullups.

**QUESTION**
I noticed almost everyone is posting total reps. I was under the impression that only the tabata score counts for this wod (i.e. add all your worst reps for each round). Since that's what my coach said, I went with strategy rather than working to fatigue. Anyone know for sure?

pullups: 13-10-7-4-7-7-5-4
pushups: 16-15-13-8-8-7-6-8
situps: 9-9-9-11-10-9-10-10
squats: 10-12-11-12-12-14-14-15

total: 309

some of the pullups were half assed

pullups - 13-10-10-6-6-4-5-6 = 60
pushups - 25-20-15-13-10-9-8-6 = 106
situps - 11-11-11-10-10-10-10-10 = 83
squats - 18-18-18-18-17-18-18-17 = 142

total = 391

tabata score = 37

need to work on pullups

M/34/174

Pull-up - 12, 11, 6, 5, 5, 4, 3, 4 = 50
Push-up - 22, 14, 12, 11, 10, 7, 8, 9 = 93
Situp - 13, 15, 11, 12, 9, 10, 9, 10 = 89
Squat - 15, 14, 14, 13, 14,14, 13, 18 = 115

Total = 347

Hemmoroid seems to be ok now. Just did 100 push ups and 100 sit ups. Will see if squatting passes the tes in tomorrow's CFWU.

F/41/5'4"/143

Pull ups (blue band) 10, 8, 8, 7, 6, 5, 5, 5
Push ups (all on toes, I think a 1st for me) 7, 8, 8, 7, 6, 6, 6, 6
Sit ups (Butterfly) 10, 8, 8, 8, 9, 7, 9, 10
Squats 12, 12, 12, 12, 12, 13, 12, 13

275

All but squats hurt like h$%#, pulled muscle right on the ribs. It was on the lower side of left bottom ribs for a few weeks which was annoying but workable. Now it's the bottom ribs on the front left which is flippin painful. Gonna take 2 days rest to see if that helps.

P-u pu s-u sq
8.....12....9....16
3.....8......8.....15
4.....8......9.....16
3.....4.....8.....15
2.....6.....8.....15
3.....3.....7.....16
2.....3.....6.....16
2.....3.....8.....19
____________
27...47....63...128

M/48/5'9"/174

pullups: 13/8/6/6/4/4/4/4
pushups: 22/15/11/8/8/8/8/8
situps: 12/13/13/11/12/10/11/11
squats: 20/20/17/16/13/14/14/16

360
+11 from last time

as rx'd: 524 total reps... definitely a PR

As Rx'd:
PU: 16-12-10-7-7-8-7-6-7 = 73
PushUp: 21-12-8-9-8-8-8-8 = 82
Abmat SU: 13-12-12-11-12-12-12-12 = 96
Squat: 20-16-16-16-16-16-16-16 = 132

Total: 383

m/27/5'7"/175

pullups: 56
pushups: 104
situps (anchored): 97
squats: 206

Total: 463 (new pr) old pr = 369

parter Slicky:
pullups (gravitron machine): 61
pushups: 79
situps (anchored): 57
squats: 125

Total: 322 (first time)

It's workouts like this one that kept me from getting gassed during a recent rugby game at an alumni reunion. I haven't played in 9 years, and I was in better shape than most of the college kids and all of the alumni. Thanks CrossFit!

m/32/5'9"/169

as rx'd

pull-ups 12 10 10 8 8 7 5 7 = 67
push-ups 12 10 9 7 7 6 6 6 = 63
sit-ups 20 17 16 16 15 15 14 15 = 128
squats 17 16 15 15 14 13 13 16 = 119

Total = 377 (PR 19 pts)

Jumping/kip pullups
Push-ups on toes
Full sit-ups on floor (no GHD)
Squats touching 10" box

Total: 360

32/m/165

pu: 21,13,7,5,7,5,5,6= 72
pu: 28,19,12,12,10,10,8,8= 107
su: 13,16,17,16,15,13,15,14= 119
sq: 20,18,15,14,13,13,15,18= 126

#184~Playoff Beard~thanks Man! Had 2 people keeping track along with me counting so it's real! Body weight stuff is just my bag of fun!

#191~great way to step up your game girl! CONGRATS on making it to the Games! I'll be cheering you on for sure!

#203~ keep at it girl! You are doing great!

#248~nicely done!!

#345~good work pushing through being uncomfortable!

not as rxed milt pushups not chest to floor, anchored situps squats to box. little extra time between round to help timer get set.

pullups= 59
Pushups= 151
situps= 124
squats=191
total 525 pr

D
@ home
JPU 49
PU + SU 281 (forgot to split)
SQUATS 123

453 TOTAL

W
did WOD, no count

anchored situps, elbows floor to knees

pullups: 14 13 10 8 9 9 7 8 = 79
pushups: 18 18 13 10 11 9 10 10 = 99
situps: 13 13 13 13 12 12 12 12 = 100
squats: 18 19 19 19 19 19 19 20 = 152

Total = 430

As Rx'd

Pull-up - 8,8,8,8,8,8,8,8 = 64
Push-up - 15,15,15,15,15,15,15,15 = 120
Sit-up - 16,16,16,16,18,18,18,20 = 138
Squats - 15,15,15,15,16,17,17,18 = 128

Total = 450

I found this timer online and it worked great for this workout...

http://www.speedbagforum.com/timer.html

M/19/165

Pullups: 12/8/13/10/8/7/7/5, total: 70
Pushups: 20/17/15/16/15/17/16/18, total: 134
Situps: 17/18/16/16/14/14/15/18, total: 128
Squats: 19/18/18/20/22/21/20/22, total: 160

Complete total reps: 492

As rx'd, all pullups kipping.

pullups: 16,15,16,12,10,10,9,6=94
pushups: 14,10,10,10,9,8,7,7,7=72
GHD situps: 8,6,7,5,6,5,5,6=48
squats: 16,15,14,14,14,13,13,13=112

Total 326

M/29/6'/160

Pullups, 9,5,5,4,5,5,5,4 (dead hang pull ups until fourth set then partially assisted, i really need a better pullup set up at home can't kip in the doorway)
Pushups, 8,8,8,8,6,6,6,6 = 56 (weak from last two days)
Situps 12,12,12,11,10,11,11,10= 89 (anchored)
Squats 14,16,18,19,15,16,16,18= 132

1st time tabata, I need major work on pullups and pushups

oops, 319

M/175/22/5'11"

Pull ups: 68
Push ups: 68
Sit ups: 85
Squats: 133

Total: 354

Could of done more push ups. Got mixed up on my time and my buddy was trying to figure it out. Probably wasted about 20 seconds. Should have pushed myself more throughout the whole work out. Looking forward to doing this one again to break this lame score!

New to CF (In it now for three wks)

For warm-up I streched with some Yoga poses

61- jumping (these are getting better, more pull and less jump)
78- on knees with wide arms
80
148
Total-367

Well.. today 'Tabata Something Else' was a train wreck for both of us..

58/M/197 - 388

48/F/125 - 345

M/36/5'9"/145

Pullups (1st 3 sets kipping, last ones jumping) = 76
Pushups (subtract 10 more or less for not chest to ground)= 66
Situps = 62
Squat = 131

Total = 335

My 1st Tabata experience. I love it but I think I should take off some numbers for bad form, particularly on pushups and pullups. Next time I'll slow it down and focus on form.

My 12 yr old and 9 yr old did it with me and they did great.

My 9 year old is a competitive gymnast and was on par for close to 400 when I told him to stop because he'd already worked out 3 hours in the gym today. To be young again huh?

ahhhh...that was horrible, i felt sick. please dont post that one again..lol...excellent session

just got started doing crossfit. 1st time posting
man was this one a workout.

pull up 9/8/5/4/4/2/2/1 = 35 (all kipping)
push up 15/10/7/4/4/4/3/0 = 47
sit up 11/10/8/7/6/6/5/6 = 59
squat 14/15/15/15/15/14/13/16 = 117
total = 258
already looking forward to tomorrows workout

38/m/5'11/163

j-pull: 13-13-13-13-13-13-13-13=104
push: 9-9-9-8-7-7-7-7=63
sit: 13-13-13-13-13-13-13-13=104
squat: 15-15-15-15-15-15-15-15=120
Total: 391
Tabata: 48

Dan 370 RX'd

Kristin 358 RX'd

Pull-Ups: 53
Push-Ups: 62
Sit-Ups: 71
Squats: 108

Total: 294.

Need serious work on my push-ups.

F/33/62kg

P - 80
P - 116
S - 89 (reg)
S - 65 (wt'd 100#)

T: 350

PU: 15/13/8/8/7/6/6/5=68
PU: 25/17/12/10/11/9/10/10=104
SU: 19/21/17/14/13/11/12/10=117 (ALMOST SHARED LUNCH)
AS: 20/15/12/12/10/10/12/13=104

TOTAL: 393

Aloha,

Jordan

pull ups reps: 9+6+6+4+3+4+5+4 = 41
push up reps: 18+12+12+11+10+9+8+10 = 90
sit up reps: 10+10+10+10+8+9+7+9 = 73
squats reps: 15+14+11+14+13+12+12+12 = 103

total reps: 307

m/25/170/5'11"
372

382

M/30/70"/185

Total = 362

PullUps = 15,10,5,5,6,4,6,5
PushUps = 20,15,11,10,9,7,6,9
SitUps = 13,12,12,10,9,9,8,7
AirSquats = 18,17,17,17,17,16,17,20

“Tabata Something Else”

Pull-ups-13-11-6-5-5-5-5-6= 56
Push-ups-12-11-7-6-6-5-5-7 = 59
Sit-ups-10-11-9-10-8-8-7-8 = 71
Squats-16-17-16-15-15-16-17-17 = 129

Total = 315

First experience with tabata. I don’t know what’s happened to my push-ups lately, but they seem to be going down. I’ll have to put a stop to that.

I did this one yesterday! (so I am going to post my score here and move along)

m/37/245/5'11"

Pull-upsabata -(assisted chest to bar)(10,12,11, 12,12,11,14,10)
Sit-upsabata - (12,14,11,9,10,11,11,12)
Push-upsabata -(12,13,9,11,9,10,10)
Squatabata - (18.19,21,20,20,21,20,21)

415

ALSO - COMPLETE AND TOTAL PROPS TO CROSSFIT MLK - THANK YOU FOR BEING A PART OF THE UPLANDS ELEMENTARY SCHOOL CARNIVAL - NICE JOB! HOORAY FOR SACK RACES AND TUG O' WAR (AND YES 3 YEARS OLD TEARING UP THE BURPEES!!)

THANK YOU!

M/32/160/5'10"

Pullup: 10,10,10,7,6,6,6,6 =
pushup: 15,15,15,10,10,10,10,10 =
situp: 10,10,10,10,10,10,10,10 =
squat: 15,20,15,15,15,15,15,15 =

Total: 361

Pull Ups: 65
Push ups: 115
Situps: 107
Squats: 123

Total: 410

Took 2 breaks. short one during pullups and a longer one during the pushups

m/25/5'10/160

first tabata
10,10,10,10,6,5,6,6= 63
10,10,10,10,10,10,10,10 = 80
10,10,10,7,9,7,8,6= 67
10,10,10,10,10,12,15,15 = 92
302

22 / M / 5'9" / 135lb

Pull-ups 9-6-6-4-4-4-4-4 = 4/41
Push-ups 8-6-4-4-2-1-1-1 = 1/27
Sit-ups 6-5-5-4-4-4-4-4 = 4/36
Squats 16-17-16-14-11-12-11-12 = 11/109

Total 20/213

Didn't think I would burn out on push-ups like that. Oh well. Now I have a pacing strategy for next time.

25/M/155/5'11"

Results:
Pull-ups (last 4 sets were jumping):
13/10/7/5/12/11/11/11
Push-ups:
20/15/12/8/7/7/8/6
Sit-ups:
11/12/11/10/8/8/8/9
Squats:
18/18/17/16/15/16/15/15

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/1/2009#workout_436

I started with the Seals warm up. Then did Tabata Something Else. Then did Seals wod and finished with 2 mile run.

Seals wu: For time: 500 m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups, 5:03

Tabata Something Else:

Pull ups: 10,10,10,9,7,6,6,6
Push ups: 10,10,10,10,10,9,8,7
Sit ups: 13,13,13,13,13,13,13,13
Squats: 17,17,17,17,16,15,14,16

Total: 371 (sit ups anchored and arms swinging)

"Bullet Proof" Seals wod

50-30-20 for time: 27:28

Pull ups
KB swings, 55 lbs. (subbed dumbbell)
Burpees

Cool down from Seals site: 2 mile run, 7.0 mph, 1%

m/41/179
480 PR

Score: 316
321 last time. I gotta start the zone!! arrghhh!! I'm going the wrong way!

m/48/177

CFWUx1

Pull Ups: 75 reps (10/10/10/10/10/10/9/6)
Push Ups: 160 reps (20/20/20/20/20/20/20/20)
Sit Ups: 144 reps (18/18/18/18/18/18/18/18)
Squats: 160 reps (20/20/20/20/20/20/20/20)

Total 539 reps PR

Kipping pull ups, chest to floor push ups, anchored sit ups and D-Ball squats. Legs were on fire after completing this workout. Paced myself for 544 reps but ran out of gas on my last 2 sets of pull ups. Would like to break 550 next time.

Previous PR - 510 reps 081130
Previous PR - 462 reps 080818

Mama and Brittany also did TSE today:

Mama
f/50/130
TSE with 2" Band Assisted Pull Ups
Total 298

Brittany
f/11/65
TSE with 1" Band Assisted Pull Ups
Total 358

Luke took the day off today.

Keep up the good work, guys!

Oh, I forgot... no jumping pull ups this time, so that's a positive!! Everything was legit and as rx'ed this time even though my score was a little lower!! I'm just trying to look on the bright side!

51 pullups
71 pushups
3 situps (injury)
81 squats

09.05.01
TSE
408

As RX'd

54 pullups
82 pushups
82 situps on a glute-ham developer
105 squats

M/40/192

As Rx'd

Pull Ups 8/8/8/8/9/9/9/8 = 67
Push Ups 15/15/15/15/14/9/7/8 = 98
Sit Ups (USAF Style) 12/12/12/12/13/13/14/15= 103
Squats 18/18/18/18/18/18/18/18 = 144

Total = 412

m35/170/5'8"

12,10,8,6,5,5,5,5=56
16,15,15,12,10,10,10,10=98
15,15,15,15,12,12,12,12,=108
20,25,15,15,15,15,15,13=133

53,68,52,111 = 284

GHD situps.

M/36/5'09"/158

483 - always a tough wod

m/20/165/5'11"

10,9,7,6,5,5,5,4 = 51
20,15,10,9,8,6,5,4 = 77
14,14,14,13,13,11,11,13 = 103
22,17,20,18,19,18,17,17 = 148

total 379

Pullups - 67
Pushups - 73
Situps- 133
Squats- 118

Total -** 391**

As tough as you want it to be. I need to get my butterfly down better to get more done. Pushups were very hard to do consecutively, quick to fatigue.

pullups 10,8,6,6,6,5,6,7 = 54 -4
pushups 18,15,8,11,8,8,9,9 = 86 +10
situps 19,18,17,15,12,12,15,12 = 120 +22
squats 18,15,13,12,11,13,11,14 = 107 +0
total 367 +28

very happy with results. Hopefully found a Zone diet that works for me.

3 sets ball buster squats 125lbs
3 sets overhead walks 24lbs

as rx
pull ups 58
pushups 112
situps 95
squats 146

total 411

it was horrible:)

445

"Tabata Something Else"

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

Pull-ups: 14-12-8-8-9-7-6-7=71
Push-ups: 22-15-12-13-10-10-10-12=104
Sit-ups: 17-16-15-14-14-13-14-14=117
Squats: 17-15-16-16-17-17-18-15=131
Total - 423

314 or something, couldn't do pushups due to shoulder. did 1 pood left arm kb press instead. That was so brutal.

355

M/34/6'2.5"/182lbs

"Tabata This" (Not "Tabata something else")

Pull ups: 12, 10, 10, 9, 8, 8, 8, 8 = 75/8
Push ups: 29, 20, 19, 16, 17, 16,15, 15 = 147/15
Squats: 20, 18, 20, 19, 19, 18, 18, 19 = 151/18
Situps: 18, 16, 14, 13, 12, 12, 12, 12 = 109/12
C2-row: 7, 7, 7, 7, 7, 8, 7, 7 = 57/7
Total: 539/60

(I had done a 5k run on a hill course earlier in the day (24min) and it took some steam out. Also did Elisabeth as RX'd (7:06) last night very late.)

Pull Ups: 11,8,6,5,5,5,5,5 50
Push Ups: 23,15,11,9,9,9,7,8 91
Sit Ups: 15,15,15,15,14,12,11,12 121
Squats: 19,19,17,16,16,15,15,17 134

Total: 396

M/32/148lbs/5'5"

Pull Ups: 20, 21, 17, 11, 10, 8, 8, 7=102
Push Ups: 22, 21, 19, 13, 12, 11, 10, 10=118
Sit Ups (anchored): 21, 18, 19, 18, 16, 13, 11, 10=126
Squats: 20, 16, 16, 15, 13, 15, 12, 14=121

Total 467

modified wu

pullups 52
pushups 63
situps (unanchored) 79
squats 129

total 323

I've been rowing as warmups for sometime now. It's time to get back to the CFWU. I don't doubt that those that do the CFWU do much better than those who skip it.

Pulls 6
Push 12
Sits 12
Squats 12

245

Done with a 26lb vest
c2b pullups: 7,5,5,5,5,3,4,5=39
c2floor pushups: 15,13,9,9,8,7,7,7=75
situps: 10,10,8,9,10,8,9,10=74
squats: 13,13,13,12,13,13,13,14=104
Total:292

(8 x 7), (5x11, 10, 2x8), (8 x 14), (2x18, 5x17, 15) = (56, 81,112, 136) = 385
(68,54), (17,14)

Jumping assist on pullups and crunches not full sit ups(bad back)
Pullups 66
Crunches 157
Pushups 85
Squats 152

Total 460

417

Pull ups still need some work. Squats were strong.

Pull: 16/16/13/12/10/8/7/9: 91 (PR)
Push: 26/23/14/10/7/8/7/7: 102 (PR:116)
S/Up: 17/17/16/15/15/13/13/12: 118 (PR)
Sqt: 15/15/17/16/16/16/15/17: 127 (PR:147)
Total: 438 (PR)
UnionIII Pullup bar excuse.

f/27/110

pull-9-5-8-7-7-5-6-5=52
push-13-11-9-8-8-8-7-8=72
sit-8-9-8-8-9-8-8-8=66
squat-14-15-15-13-15-14-14-16=116
total=306

PU: 8-6-5-5-6-4-4-5: 43
Push: 22-14-18-8-8-8-6-7: 91
Sit: 11-12-13-11-10-10-8-10: 85
Squat: 16-15-13-14-13-12-12-15: 110

329. Last time was 310. 6% improvement, I'll take it.

309 as rx

28/M/140

Too hard to keep track of the reps for each interval when working on your own- I always though you were just supposed to score tabata by your weakest interval in each exercise, in that spirit my scores are:

9-8-12-13

male, 36 y/o, 149#, 68"

WOD
Pull ups:10, 10, 4, 5, 5, 4, 3, 5 = 46
Push ups:22, 16, 10, 10, 7, 7, 5, 6 = 83
Sit ups: 10, 12, 10, 12, 10, 11, 10, 11 = 86
Squats: 20, 20, 20, 20, 22, 25, 23, 24 = 174
Total: 389

M/39/200/5'10"

as rx'd=
Pu's=65
Psup=110
Su's=101
Sq's=120
Ttls=396

m/28/175

OUCH!!!!

Pulls-55 low 6
Push-ups-76 low 6
situps- 102 low 12
Squats- 114 low 12

M/24/160#/5'7"

As Rx'd

(previous WOD)
PU - 12, 12, 11, 6, 6, 5, 5, 6 = 63 (32)
Psh - 20, 11, 8, 6, 5, 5, 6, 6 = 67 (82)
SU - 12, 9, 8, 7, 7, 7, 7, 7 = 64 (63)
Sq - 15, 15, 15, 14, 13, 12, 13, 16 =113 (125)

Total: 307 (PR by 4 reps)

Pull ups saved me there. I'm under the weather so I'm sure that made a difference. The only reason I PR'd was because my PU's have gotten so much better. I love having a cold

Pull ups: 18,13,8,7,7,6,6,6 = 71
Push ups: 15,11,8,5,6,5,6,6 = 62
Situps: 21,19,18,14,12,14,16,17 = 131
Squats: 18,15,13,13,13,12,12,12 = 108

Total: 372

as Rx
Pullups 9-5-4-3-3-3-3 = 33 (down 5)
Pushups 20-17-12-10-12-11-11-9 = 102 (up 37)
Situps 10-10-10-10-10-10-10-9 = 79 (up 12)
Squats 14-13-13-13-14-12-12-11 = 102 (up 29)

TOTAL: 316 (up 73 - 30%)

As Rx'd: 45-78-94-125 = 342

478 (pr 526)

pu's 18/17/12/10/10/8/9/9=93
pu's 26/22/20/19/19/18/18/17=157
su's 15/14/14/14/13/12/12/12=106
squats 19/20/17/16/13/12/12/13=122

as rx'd

plu: 10-7-7-6-6-5-6-5= 52
Psu: 14-14-10-10-7-8-8-6= 77
su: 11-10-11-10-10-10-10-10= 82
sq: 16-14-14-14-13-13-13-14= 111

grand total: 322

As Rx'ed M/37/230/5'10"

Pullups 46
Pushups 106
Situps 84
Squats 116
TOTAL 352

Did this workout this morning with my Son, Jake 8, and my daughter, Cori 4. We had a great time. It was a family CrossFit Day!!!

Cori says she had fun and did good and her body feel sore.

Jake say "Hi" and his body feels great now bud bad during the squats!

M/22/176/5'10"

First time posting, been doing CF for 4 months.

Pullups-60
Pushups-80
Situps-88
Squats-116
_____________
Total-344

as rx'd
pull ups - 67
push ups - 95
sit ups - 103
squats - 108
total = 373

31/m/5'10"/210

First time as rx'd

Pullup: 9, 8, 7, 6, 6, 5, 6, 6 = 53
Pushup: 14, 9, 8, 8, 4, 6, 5, 5 = 59
Situp: 10, 9, 10, 10, 8, 8, 7, 10 = 72
Squat: 17, 16, 17, 17, 16, 16, 16, 20 = 135

TSE Total = 319

Last time I did jumping pullups for pullups. My pushups stayed the same. Situps improved by 20 and squats improved by 10.

370 (10/10/10/11/5/5/7/7; 15/15/15/15/8/5/9/8; 10/10/15/10/10/10/10/10; 15/15/15/15/15/15/20/20)

Travelled to Vienna, Austria today...spent the day walking around, seeing the sights.

At the end of the day, ran 5k along the Danube, 29:10.

TSE Rx'd:

Pull Ups 66
Push Ups 80
Sit Ups 112
Squats 121

Total: 379

M/33/70/165

Pullups: 12/9/11/9/8/6/7/6 (68)
Pushups: 19/15/10/9/7/6/5/7 (78)
Situps: 14/13/12/12/11/11/11/11 (95)
Squats: 17/15/12/11/13/13/12/13 (106)

Total: 347

As Rx'd: 467

DL-135,155,185x5
215x5, some form breakdown

M/25/5'7/165

Pullups: 14/10/8/6/5/5/5/6 (59)
Pushups: 24/17/13/10/8/6/6/5 (89)
Situps:15/13/11/10/9/8/9/8 (83)
Squats: 20/21/18/20/19/21/16/20 (155)

Did this workout with my brother (normal) and got two of my friends to come out to the garage for their first ever crossfit workouts. They did pretty well and I'm damn proud of them! One of them ended up in the fetal position, so I did what any good friend would...I took pictures.

Lots of hugs.

as RX'd

Total: 490

only reason this was so high is I was competing with friend... beat him by 60 haha.

M/40/6'/192

Pullups 16/12/8/5/5/6/5/4 (71 total)
Pushups 16/15/13/11/10/9/8/9 (91 total)
Situps 12/9/10/10/10/8/10/11 (80 total)
Squats 21/11/17/15/15/15/13/14 (121 total)

total= 363

M/49/151/1-1-06

L+R=1/knee push-up

386

Squats shattered by "Elizabeth" yesterday. Usually 20 across, today 20/20/20/15/10/15/10/15.

PULL: 12/9/8/8/9/9/9/8 = 72
PUSH: 21/16/17/16/13/14/12/12 = 121
SIT: 11/11/11/11/11/10/10/10 = 85
SQUAT:15/13/13/14/14/14/14/16 = 113

TOTAL = 391

230 total. I had trouble counting, but this is pretty close. 13 kipping PU, 23 jumping.

m29/5'11/160

pu - 65
push - 84
su - 80
squats - 89

Total = 318

Could have pushed alot more on push-ups and squats, no reason not to hit 100 on both I think. Next time.

@thegym

Pull 16/13/10/10/8/8/7/7 (79)
Push 20/15/10/10/10/8/7/8 (88)
Situp 15/20/20/15/15/12/13/12 (122)
Squat 16/15/15/15/15/12/14/13 (115)

TOTAL 404 (new PR!)
TABATA 38 (new PR!)

Pulls: 58
Push: 87 (Knee)
Situp: 106
Squat: 88
Total: 339

Last total: 336

M/26/5"10"/170

First attempt at any sort of Tabata...344 as Rx'd...SOOO BAAAD!

Get some!

Drew

Pulls: 87 (prev - 69)
Push: 79 (prev - 85)
Situp: 116 (prev - 95)
Squat: 128 (prev - 137)
Total: 410 (prev - 396)

445 = 36,123,112,174
398 = 52,115,96,135 10/24/07
413 = 53,125,96,139 8/21/07
409 = 43,121,106,139 9/16/06
395 = 46,106,96,147 6/20/06
414 = 44,111,104,155 1/25/06
373 = 38,103,90,142 12/5/05
but, all done in 20 sec intervals w/ 20 sec rest (only way to program watch, also over age 50 discount). done at home using rain-slick, fat swingset bar.

pull ups(kips): 16,12,7,8,5,7,7,5 - 69
push ups: 30,25,22,17,19,15,18,15 - 161
sit ups (anchored): 25,20,22,22,21,21,23,23 - 177
squats: 20,16,16,16,16,16,20,20 - 140
Total - 547

Pullups-10, 9,8,7,6,9,9,9-only first set was regular, all others jumping
Pushups- 23,20,15,10,8,8,10,10 situps- 15,13,10,8,6,7,7,7,
Squats- 13,16,16,14,13,12,13,15

43/m/5'9"/165

pullups 15-11-8-7-6-4-5-6 62
pushups 17-14-12-9-6-6-6-8 78
situps 10-11-11-9-9-8-8-8 74
squats 14-14-15-13-13-13-13-14 109

total 323

last time 46-67-56-98 for total of 267

M/29/6'4"/199

Rx'd

368

Squats failed me today.

Matt
Pull-ups: 10-9-7-4-4-4-4-3 (40# assist)
Push-ups: 13-10-7-6-6-5-5-4
Sit-ups: 12-12-10-9-9-8-9-8
Squats: 14-15-14-12-13-10-12-13
Total: 281

Karen
Pull-ups: 10-12-10-9-7-6-7-8 (76# assist)
Push-ups: 20-16-11-9-13-10-9-8 (on knees rounds 5 - 8)
Sit-ups: 7-14-14-12-11-11-11-10
Squats: 13-16-16-17-16-13-16-16
Total: 378

cfwu
WOD
55/90/74/100 319

legs dead on squats

post: 1 mile run

m/23/6'/170lbs

as rx'd...

Pull Ups: 78
Push Ups: 94
Sit Ups: 83
Squats: 119

Total: 374

First for this workout...a lot harder than it sounds.

31+90+71+125 = 317

pull ups 43
push ups 118 (about half on my toes. I'm a wuss)
sit ups 79
squats 127

total 367

314.

left arm 1 p kb press instead of pushups. First half of pullup rounds were strict. Scared to kip with my loose ac joint

409

k-bug

233

m/35/156

as rx'd
423 total reps

252

Go harder next time!

M/40/185

As rx'd:

Pull-ups: 13/11/11/10/8/7/7/6
Push-ups: 13/13/13/13/13/13/11/13
Sit-ups: 13/13/13/11/13/13/13/13
Squats: 15/15/15/15/15/15/15/15

Total: 397

A PR by one rep. Gassed on the pull-ups this time around.

More better faster

41 pull ups 90 push ups 116 sit ups 166 sit ups
total: 413

pull ups = 57
push ups = 122
sit ups = 72
squats = 125

Pullups: 77
Pushups: 70
Situps: 99
Squats: 122
Total = 368 (PR from 327)

Not really happy with performace but it's still a PR so can't really complain.

Pull-ups: 80
Push-ups: 91
Sit-ups: 117
Squats: 198
Total: 486 (PR from 426)

pull-ups 64
push ups-129
sit ups-96
squats 147

total 436

pullups: 10 9 6 7 5 6 6 10 (59)
push ups:20 20 16 10 12 11 10 10 (109)
sit ups: 22 17 18 18 20 20 20 20 (155)
squats: 17 20 17 17 20 20 17 20 (148)

total= 471

killer WOD, one that i can sink my teeth into.

pu: 7 7 7 5 3 4 4 4 (41)
ps: 10 8 7 7 7 7 7 5 (58)
su: 9 9 9 10 7 8 9 9 (70)
sq 9 9 11 9 7 9 9 10 (73)
242

Pull-ups 14/10/8/6/4/3/3/3 = 51
Push-ups 20/12/8/8/7/7/6/4 = 72
Sit-ups 14/13/13/13/13/13/12/12 = 103
Squats 15/14/15/14/15/14/15/14 = 116
Total = 342

As rxed 397

Melton @ 357

Me: 42yo/M/5'10"/174lbs/11%BF

Warm Up: SOme Stretching and 5 reps of pull ups, push ups, sit ups and squats.

WOD: Tabata Something Else: 352

Pull Ups: 12,10,9,9,8,8,8,6
Push Ups: 19,11,8,7,7,6,6,7
Un-anchored Sit Ups: 11,11,11,11,11,11,11,11
Squats: 19,19,12,12,12,12,12,14

Total: 352

Cool Down: some bar muscle ups and handstand play.

Next time I will do anchored sit ups. Un-anchored sit ups have a long cycle time and I feel that I am not getting them muscle failure that I do with the other exercises and if I do anchored sit ups I will be able to shorten the cycle time and get more work done per set.

Have Fun, Train Hard,

Billy

PULL UPS:13,12,9,8,8,6,4,8,
PUSH UPS: 15,12,8,10,9,,7,8
SIT UPS:14,13,12,13,12,12,12,12,
SQUATS:17,14,14,14,12,12,13,13
TOTAL:352

Had my awesome husband working out with me. We kept time and rounds for each other. Our individual reps look very different but we both ended up with the exact same score! Amazing!!! He usually blows me away on most work outs.
Thanks baby for always routing me on and making me work harder!
My prior score was 318 but with GHD sit ups. MY sit ups this time were regular unanchored sit ups. I think anchored would be even higher but can't bring myself there.

Amazing to me how 10 seconds when in a boring lecture can seem like an eternity but goes by so fast as a 'rest' in a Tabata work out. ;-)

70-pull
75-push
82-sit
96-squat
Total-323

EJ
M/36/170
PULL 71
PUSH 82
SITS 97
SQT 145
TOTAL 395
ALL FULL RANGE REPS NO SHORT STROKES
EJ

dont have the breakdown but it was a total of 350 reps. wore airpack on first 4 rounds of pull ups on rings and pushups. and airpack on all 8 rounds of squats

422

35/M/168/71”

Tabata Something Else

Pull-ups: 76
Push-ups: 86
Sit-ups: 80
Squats: 122
Total reps: 364

Better late than never:

Easy w/u
Sub seated rows for pull-ups (no bar at home)
Seater rows: 6/6/6/7/7/7/7/7=53 (27 pull-ups?)
Push-ups: 10/10/10/10/10/10/10/12=82
Crunches: 12/12/12/13/12/15/16/16=93
Squats (mostly overhead or back w/pvc)
12/12/12/12/12/13/12/12=97
325 total/298 if pull-ups?

Mark: (as rx'd)

pullups: 11/11/11/11/11/10/9/10 = 84
pushups: 11/12/11/9/8/8/8/7 = 74
situps: 17/17/17/17/16/16/16/17= 133
squats: 19/18/19/19/19/19/18/18= 149
total = 440

Theresa: (as rx'd)

Pullups: 5/6/6/6/6/5/5/5 = 44
Pushups: 10/10/9/6/7/6/6/6/ = 60
situps: 14/14/15/15/15/15/15/15 = 118
squats: 18/18/18/18/18/18/18/19 = 145
Total = 367

As Rx'd

404

Push-ups were the weakest area today. Not sure why?

Pull ups: 11/4/3/2/3/2/3/4 = 32
Push ups: 21/12/5/7/6/5/4/6 = 65
Sit ups(unanchored): 12/11/10/9/9/9/8/8 = 76
Squats: 16/18/17/17/17/19/19/19 = 142

Total = 315

as rx´d

Score 400

good workout

jumping pullups about halfway through, the rest as rx'd

310

25/F/5'9/150

last time on 8-21-08
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

today:
pullups 17,15,12,10,7,6,7,7 = 81
pushups 20,15,14,11,10,9,9,8 = 96
situps 14,12,12,12,13,11,10,11 = 95
squats 22,17,16,16,17,17,17,17 = 159

total= 411 (pr)
tabata= 40 (pr)

correction:

139 squats

snatch work and overhead squats at 95, 115 for warmup
kipping pullups, decline situps
318 total, could not keep track of the splits

27M 6'5" 215#

As Rx'd

Pull ups- 70
push ups- 90
situps- 115
squats- 100

didn't keep count of reps, but did the 20:10 drill.

m/22/165/6'

Pull-ups = 46 (last few sets were jumping)
Push-ups = 82
Sit-ups = 93
Squats = 146

Total = 367

btw: 156

pullups: 107
pushups: 77
situps: 90
squats: 146

TOTAL: 420

M/19/6'4''/190
back squat 5x5 185#
bench press 10x2 175# rest 30s after each set

3 300 yard shuttle runs
(actually came out to 320 meters)

Did this on 5/3. My last time was 2/28/08 that I could find, which produced these:

Pullups - 14/12/10/9/9/9/9/7 - 79
Pushups - 16/13/12/10/10/10/9/8 - 88
Situps - 14/14/14/14/14/14/13/12 - 109
Squats - 19/16/15/15/15/15/15/15 - 125

This time was hard to compare as I had to use rings for pullups and my situp rig was a duffel bag in my garage for hooking my feet. Kept falling over. Anyway, as rx'd.

11/8/7/4/7/5/5/6 - 53
21/15/10/10/10/8/8/8 - 90
6/16/12/10/9/10/9/9 - 81
20/20/17/14/16/15/14/16 - 132

Not bad comparatively, based on circumstances.

327 total
pull ups- 55 (not bad for me)
push ups- 95
sit ups- 89
squats- 138

M/47/5'7"/170

did it on saturday, as rx'd
Pull: 12, 11, 11, 10, 9, 9, 8 , 8 = 78
Push: 22, 19, 18, 15, 15, 13, 11, 11 = 124
Sit: 15, 14, 14, 14, 14, 14, 15, 16 = 116
Squat: 18, 16, 14, 14, 14, 13, 13, 13 = 115
Total = 433

Did this on a play-ground in the rain. Didn't keep count. Numbers were low though, not a great performance.

C-
Pull-75
Push-90
SU-128
SQ-160

pull ups 9-6-4-6-6-6-6-6=49
push ups 18-18-11-7-11-6-5-5=81
sit ups 8-9-8-7-7-7-7-7=60
squats 11-13-12-9-10-10-12-10=87

Total Reps 277

M/37/145

@ work, alarm hit after round 5 of situps,

PR by 13 on PULLS
PR by 5 on PUSH

CTB pull-ups: 8,6,5,5,5,5,5,5
Push-ups: 8,8,8,8,8,8,7,7
Sit-ups: 12,12,12,12,12,12,12,13
Squats: 22,22,22,22,22,21,19,20
Total: 373

Pushups, 23, 13, 13, 12, 11, 10, 9, 11 = 102
Situps, 30, 25, 21, 20, 20, 18, 19, 17 = 170
Squats, 16, 14, 18, 15, 15, 17, 15, 16 = 126
Pullups, 5, 13, 12, 8, 8, 7, 7, 6 = 66
Total 464 PR

Unanchored crossover situps, pullups last because that station was wet from rain. With neighbor Bob.

tabata this!
squats: 20x8= 160
pushups: 20x8= 160
situps: 20x8= 160
pullups: 6,6,6,6,5,5,5,3= 42

total: 522
and i'm spent.

beast it out!

M/33/185

As Rx'd chest to floor all pushups !!
Total _ 424

m/24/160/5'6"
pull-ups: 12/10/10/10/9/7/9/7 = 74
push-ups: 26/20/14/10/10/11/12/10 = 113
sit-ups: 10/11/11/10/11/10/10/11 = 84
squats: 27/25/24/25/24/24/26/25 = 200

I am a squat master!

Total= 471
Score: 7+10+10+24= 51

Heaves: 10/9/6/7/5/6/6/10= 59
Push Ups:20/20/16/10/12/11/10/10 = 109
Sit ups: 22/17/18/18/20/20/20 = 155
Squat: 17/20/17/17/20/20/17/20 = 148

total= 471

great wod.

42 M 275#

Rx'd: 340

Pullups: 8/7/5/5/5/5/5/5 = 45
Pushups: 13/9/9/9/9/9/9/9 = 76
Sit ups: 9/10/10/10/10/10/10/10 = 79
Squats: 15/15/15/15/15/15/15/15 = 120

total: 320
Tabata total: 5/9/9/15 = 38

35/5'9"/183lbs/m
pullup 12/12/12/8/8/9/8/7=76
pushup 20/20/14/10/9/8/7/7/=95
situp 10/11/11/10/11/10/11/11/=85
squat 16/17/17/17/16/17/17/19=136

total 392

pushup faded significantly
felt great after i recovered.

m/40/5'4"/142

Situps were abmat anchored.

pullups: 14 13 12 10 08 09 08 08 = 82
pushups: 16 12 13 10 10 08 08 08 = 85
situps: 12 12 11 11 10 10 10 10 = 86
squats: 17 15 15 15 15 16 15 16 = 124

total: 377

435
as Rxed

Did not do due to neck injury incurred during an adventure with CF Football. Will be back soon. See previous for comparison.

Did not do due to neck injury incurred during an adventure with CF Football. Will be back soon. See previous for comparison.

Luv this

m/30/225
Pullups: 14,13,12,11,9,7,7,8 = 81
Pushups: 20,19,14,13,11,10,9,9 = 96
Situps: 18,18,18,18,18,17,17,18 = 142
Squats: 20,19,19,17,17,14,14,13 = 133
Total = 452

701 pr

Pull-ups-13/12/10/6/7/7/7/8=70
Push-ups-19/19/15/12/9/8/10/7=99
Sit-ups-11/17/16/16/13/14/13/12=112
Squats-15/15/14/16/15/16/17/16=124
Total=405

First off, thanks John for posting the mp3s, made life a lot easier.

Secondly, got my wife (a former bike racer) to do the workout with me, what a riot. It was her crossfit workout. We finished up and she said she was tired but didn't see what the big deal was. 10 minutes later she really started feeling it.

m/32/6'4"/225
Pushups: 20,15,11,8,7,7,7,6
Situps: 20, 19, 20, 18, 17, 17, 17,17
Dips (no place to do pullups at home): 22,20,18,15,15,17,17,18
Squats: 16,16,16,15,14,15,15,15
total:490

Pullups: 15-12-6-6-9-6-6-7 = 67
Pushups: 15-12-8-8-8-8-6-7 = 72
Sit Ups: 10-10-8-8-8-8-6-6 = 64
Squats: 13-13-13-12-12-12-12-12 = 99

Total: 302

Pull ups: 11,9,7,6,6,5,6,6
Push ups: 21,14,10,9,8,8,9,7
Sit ups: 12,10,10,9,9,10,10,10
Squats: 18,18,16,13,14,13,14,14

Total reps: 342
Tabata total: 34

Last time 292 and 29

last time;
full pull 31
push 41
sit no anchor 47
squat below perpend 89
208
was pacing.should have gone all out because sit and squat recovery is quicker
Today: 270!

32/m/6'2"/204

Pullups - 86
Pushups - 68
Situps - 93
Squats - 140

Total - 387, pr by 33.

Phil 4:13

34yom / 219lbs

Did as Rx'd because I couldn't find a scaled version. Only got 5-6 sets on most exercises (as opposed to the prescribed 8 sets)

36 Pullups using assist (80lbs at start to 120lbs).
56 push ups.
52 sit ups.
77 squats.
Total: 221

22.m.137.65"

as rx'd
Pull Up: 64(PR)
Push Up: 112
Sit-Up: 125
Squat: 125

Total: 426

Last Time:
Pull Up: 57(PR)
Push Up: 119(PR)
Sit-Up: 128(PR)
Squat: 154(PR)

Total: 458(PR)

373

M47/72"/180

first TSE

46
78
98 unanchored
89
311 total

7-7-7-7-7-6-6-6
10-10-10-9 shoulder pain
11-11-11-11-11-11-11-11
18-18-18-16-16-16-16-16
314

30/M/5'9"/215

pullup-59
pushup-140
situp-80
squats-135

Total: 414

m/178/93/33

pullup 15/12/10/5/5/5/5/5 = 62
pushup 15/10/6/5/5/5/5/5 = 56
situp 15/15/12/10/10/10/10/10 = 92
squats 15/14/13/12/12/11/11/12 =100

total: 310

Warm-up:

5 x Full Range HSPU
10 x Pistols
10 second L-sit
10 x GHSU
10 x GH Back Extensions
10 x Chest to bar Pull-ups

WOD as Rx'd:

Pull-ups:
18, 16, 15, 15, 10, 10, 8, 9
Total: 101

Push-ups:
20, 20, 22, 18, 14, 12, 12, 12
Total: 130

Sit-ups:
15, 11, 12, 12, 12, 12, 12, 14
Total: 101

Squats:
23, 21, 21, 21, 21, 20, 19, 22
Total: 168
----

Total: 500

32/m/70"/215

12-8-5-4-4-5-4-5
18-11-7-7-6-7-7-5
14-11-10-10-10-9-9-10
17-13-11-11-10-10-9-12

Total reps: 291
TSE Score: 27

41/F/130

296 Rx'd (12 less than PR)

10-6-6-5-5-5-3-6
7-8-6-5-5-5-4-4
13-12-12-11-11-11-11-11
13-17-17-15-15-15-16-16-16

Pull ups - 10 7 5 5 5 5 6 5 (jumping at end)
Push ups - 12 15 12 12 9 7 7 7 (knees when tired)
sit ups - 11 x8
squats - 15*8

Total = 337

Pullups 17-13-12-10-7-10-9-8 (86)
Pushups 15-15-14-12-10-10-11-9 (96)
Situps 14-15-14-14-13-14-14-14 (112)
Squats 19-20-19-19-18-18-16-17 (146)

Total: 440

pull ups: 81
push ups: 106
sit ups: 75
squats: 110

TOTAL: 372

I personally think i could have done much better looking back on this.

8-8-8-8-8-6-10j-3 58
10-8-8-8-5-5-5-3 52
10-10-10-10-10-10=10-10 80
15-10-10-10-12-15-15-15 102

292

M/53/143/5'8"

363 as Rxd

65 Pull ups
90 Push ups
91 Sit ups
117 Squats

M/27/75'/216

As Rx'd

15-12-7-6-6-6-5-6
20-13-10-9-7-7-8-6
14-13-13-13-14-14-13-15
19-19-18-15-15-16-14-21

Total-389

"Tabata Something Else" (did this 090502)
As Rx'd
Pull-ups: 8,8,8,4,2,4,5,3 = 42 all hanging
Push-ups: 20,12,9,8,8,7,7,6 = 77
Sit-ups: 14,14,14,13,13,14,14,14 = 110 (ab-mat, unanchored)
Squats: 13,13,13,12,11,11,11,12 = 96
TOTAL = 325

Last TSE = 336 (all jumping pull-ups, unanchored sit-ups) 081202.

subbed 40# DB rows for pull ups
sit ups anchored
393

Tabata something else

pull-up: 10/12/12/12/12/10/7/6 =81

push-up: 10/20/15/12/12/12/12/11=104

sit-up: 8/20/19//18/20/18/19/18=140

squat: 23/22/22/22/22/22/20/23=176

total: 501

pu-20,17,12,10,8,7,6,7-87
push ups-27,23,20,17,17,15,12,10-141
sit up-25,20,17,15,12,12,10,10-121
squat-25,27,27,25,23,27,27,27-202

total-551

m 36 5'8 184

Pullups: 18, 13, 10, 8, 8, 7, 6, 8 = 78
Pushups: 25, 23, 15, 10, 10, 9, 8, 8 = 108
Situps: 15, 14, 16, 13, 11, 11, 10, 10 = 100
Squats: 23, 21, 21, 20, 18, 16, 18, 18 = 155

Total = 441

28/m/188

51
53
88
97

289 total

kept lowest rep totals:

pull-ups - 0
pushups - 4
situps - 8
squats - 15

Pull ups: 9x8 - 72
Push ups: 20x5, 18, 16, 14 - 146
Sit ups: 2x18, 6x16 - 122
Squats: 20x4,16x2, 15x2 - 142
Total Reps: 482
Total lowest reps: 72, 112, 128, 120 = 432

Deadhang PU: 13/9/9/7/6/3/4/5 = 56
Pushups: 14/14/14/12/9/9/8/7 = 87
Situps: 12/10/12/11/9/11/10/10 = 85
Squats: 20/20/20/20/20/19/20/21 = 160

TOTAL = 388 (PR?)

Compared to

"DH PU Alt. Grip
7pro/8sup/8/8/8/7/5/4 55

Pushups
12/12/12/12/12/12/11/8 91

Situps
12/11/11/11/11/11/11/11 89

Squats
19/18/19/19/17/16/15/15 130

TOTAL 365"

Pushups down, was to be expected (ring dips yesterday), Pullups I just went too hard initially I suppose... Situps, well... Whatever. PR!

m/40/67"/185#

pullups x 54
pushups x 93
situps x 90
squats x 115

total 352

5/4- Vienna Marriot Gym
Tabata something else 20/8-had to sub lat pulls at the max weight avail for pullups (no place to do it)

Lat pull 50kg: 10,6,5,4,4,3,3,3=38
Pushups: 15,10,10,10,10,8,6,6=65
Situps: 15,10,10,13,13,13,12,12=98
Squats: 15,15,15,15,15,15,10,15=105

Total=306

Went for a short run afterwards thru Stadtpark 2k...

m/ 26/ 200/ 74"

Pull: 69
Push: 113
Sit: 98
Squat: 126

Total = 406

m/31/156

wtd pullups (36#): 1, 1, 2, 2, 3, 3, 2, 2 = 16
pushups: 20, 15, 11, 9, 9, 10, 9, 10 = 93
situps: 16, 16, 15, 15, 15, 14, 14, 14 = 119
squats: 21, 21, 21, 19, 17, 19, 20, 20 = 158

did wtd pullups because of elbow tendonitis. High rep pullups, cleans etc don't help the healing.

Jumping PU: 9, 7, 6, 7, 6, 6, 6, 6 = 53
Push ups: 12, 10, 7, 10, 10, 10, 8, 9 = 76
SU: 18, 18, 14, 18, 17, 15, 20, 16 = 136
Squats: 16, 13, 13, 12, 13, 12, 13, 12 = 104

Total: 369

Warm-up:
Tabata run 8 x 20 secs run/10 secs rest
12.0 incline; 8.2 speed

As rx'd, recorded minimum reps/round of work

Pull-ups - 5
Push-ups - 7
Sit-ups - 11
Squats - 12

M/36/67/245

W/U: 45 min. spinning class.

WOD: Rx'd, but sub'd assisted pull-ups.
Pull-ups: 55-59 (lost count)
Push-ups: 94
Sit-ups: 77
Squats: 101

Did 10 rounds each of push-ups, sit-ups, and squats instead of 8 rounds with the pull-ups.

push-ups - 52
sit-ups - 56
squats - 111

303

pullups 40
pushups 74
situps 91
squats 98

f/25/5'9/136

pull-ups 48
push-ups 75
sit-ups 83
squats 140

total 346

huge improvement over last time (253)! More than doubled my pull-ups!!

First Tabata!

PU´s kip 7-5-5-5-4-3-3-3 = 35
Pushups: 15-13-10-10-9-9-9-9 = 84
Situps anchored regular: 17-16-15-15-14-14-14-15 = 121
Squats: 12-12-12-15-17-17-17-20 = 122

Total: 355. I´m very pleased, though I had higher hopes for the PU.

m/27/190/72
352

Pullups 10,8,7,7,6,7,7,6=52
Pushups 20,18,18,11,11,12,11,11=112
situps 12,15,11,11,11,11,11,11=93
squats 20,20,20,20,20,20,20,20=160
total =417

CFWUx1
PUs: 13-13-12-9-8-8-8-7=78
PushUps; 20-18-14-14-12-12-12-11=113
SUs: 12-11x6-9=87
Sqs: 20x7-21=161
Total: 439

Matt:
PUs: 9-7-7-5-5-5-4-4=46
PushUps; 10-9-9-8-8-8-7-7=66
SUs: 10-9-9-8-8-8-8-8=68
Sqs: 16-15-14-14-14-14-15-16=118
Total: 298

Pull: 7-7-7-7-7-7-7-7: 56
Push: 15-15-15-15-15-15-15-15: 120
Sit: 15-14-14-10-10-10-10-10: 93
Squat: 19-19-19-19-19-19-18-18: 150
Total: 419

- As rx'd, used laptop/web program for interval timing
- Will keep score next time

Pull 12-10-8-6-7-7-5-7
Push 13-15-13-12-7-10-8-9
Sit 13-13-12-10-10-10-10-13
Squat18-15-16-17-13-14-11-15
359

M/40y/68"/157#

Pull Ups: 12+10+5+6+5+6+5+5 = 53 v 30 b4. +76%!

Push Ups: 10+12+8+6+6+5+5+5 = 57 v 91 Honest PUs this time!

Sit Ups: 8+11+11+13+12+12+13+14 = 94 v 90. +4%.

Squats: 14+15+15+15+14+13+13+15 = 114 v 91. +25%!

TOTAL: 318 v 302. +5% but skewed because of the honest Push Ups

350 38,96,56,160
change pull increase situp

"Tabata Something Else"

Pull-ups 13-12-11-11-8-7-7-7=76
Push-ups 24-14-11-10-9-9-8-9=94
Sit-ups (anchored) 16-16-15-16-15-16-15-17=126
Squats 21-21-21-22-22-22-22-22=173

Total Points=469
-------------------------------------------------------------
Compare to 081130

Pull-ups 13-12-11-9-10-9-7-6=77
Push-ups 22-16-12-10-9-9-9-9=96
Sit-ups (anchored) 16-17-16-16-16-15-16-15=127
Squats 22-23-22-22-23-23-23-23=181

Total Points=481

Pullups 9-3-4-3-4-3-3-3
Pushups 9-5-14-7-7-8-9-8
Situps 10-15-17-14-14-15-14-15
Squats 18-12-14-15-15-15-14-17

m/20/5'8/160

pull ups - 53
push ups - 79
sit ups - 87
squats - 119
total: 338

145lbs/32yoa

Pull-ups: 16,13,10,10,10,10,10,8* = 87
Push-ups: 10,10,10,10,10,9,8,7* = 74
Sit-ups: 14,13,13,13,13,13,13,13* = 105
Squats: 19,17,17,17,17,17*,19,21 = 144

Total: 410 (PR by 14)
*Tabata score: 45 (PR by 4)

Poor score today; my lame excuse is first day back after a week off.
Forgot my sheet with individual set numbers, but total was:

338

[377]

willfox/M

Results:
--------

reps: 292
Added a couple of intervals somewhere because I lost count - total reps are from 8 interval/exercise, not with the added intervals. Did pullups with the pullup assist machine - gradually giving myself more help to make sure I got at least 5 reps/interval. Started great on pushups doing 1/second then crashed and did about 8/interval. Thought sit-ups would be easier. Squats were an ewasy way to finish - did squat jumps the last interval.

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/22/calendar/5/5/2009#workout_463

push ups
20 17 16 16 14 11 9 11
sit ups
11 11 10 10 9 10 10 10
squats
21 21 21 20 19 19 19 21

356 for three exercises

Did this today at beautiful Bondi Beach

Pull ups 50
Push Ups 96
Sit ups 103
Squats 125

total 374 - down on last time although I think my form has improved. Disappointed as thought I would break 400

m/6'/193/28

PUs- 65
PUs- 126
SUs- 90
SQs- 137

Total= 418

mager 4 rounds
pull ups 5, 1, 0, 5 jumping
push ups 10, 15, 8, 5
sit ups 10, 10, 9, 10,
squats 15, 15, 14, 13

ScubaSteve 8 rounds
pulls ups total 66
push ups total 106
sit ups total 80
squats total 123

415 as rx'd

Pull ups: 11,11,11,11,11,11,8,6 = 80
Push ups: 15,13,10,7,7,6,6,5 = 69
Sit ups: 16,15,14,11,13,13,14,12 = 108
Squat: 14,17,16,16,15,16,16,19 = 129

Total: 386

pullups: 8,7,5,5,5,4,4,5 = 43
pushups: 10,10,10,9,7,6,6,6 = 64
situps: 10,10,9,8,8,7,7,7 = 66
squats: 15,15,15,15,15,15,15,15 = 120

total: 293

i decided to do strict pullups. Im a little disappointed in those numbers. Cant wait to do it again.

pullups = 57
pushups = 122
situps = 72
squats = 125

total 376

Pullups: 15,12,10,10,8,6,6,5=72
Pushups: 18,15,12,8,8,8,8,8=85
Situps: 15,12,10,10,10,10,10,12=89
Squat: 18,15,15,15,15,15,15,20=128

Total=374

This workout destroyed me.

M/26/6"/175

My feet were not braced during situps which obviously slowed me down. I should have planned it out ahead better.

Pullups:20,18,15,13,9,7,7,7:96
Pushups:23,20,14,14,13,11,12,12:119
Situps:15,15,12,12,13,12,12,12:103
Squats:15,14,14,14,14,15,14,15:115

Total:433

Felt good and I was really happy with my Pullup performance, I did lay down in the fetal position for about a minute after the last set of squats though.

Pullups:50
Pushups:83
Situps:81
Squats:98
Total: 312
Sick today.

m/48/175

pull-ups: 52
push-ups: 80
sit-ups: 113
squats: 147

total: 392

28/m/78kg

Pullups: 15-11-8-10-8-7-7-8; 74
Pushups: 22-19-14-12-12-11-10-11; 111
Situps: 22-14-15-11-12-13-8-10; 105
Squats: 22-21-20-20-20-20-20-22; 165
Total: 455

Better.

Situps would have been even higher if abs and back weren't cramping from all the wods over the course of this week and last week.

Should use a platform on pullups next time and lead-in warning on timer. Wasted about 3 secs each interval on reaction and readjustment of grip after jumping to bar.

pull-ups: 13,8,7,6,5,5,5,5 = 54 (51 last time)
push-ups: 18,10,10,8,8,7,7,8 = 76 (68 last time)
sit-ups (incline 2): 20,16,16,14,13,12,12,12 = 115 (113 last time)
squats: 17,15,15,15,14,15,14,14 = 119 (111 last time)
TOTAL = 364 - PR!! (343 last time; 353 old PR)

m/36/6'4"/94kg

Just realised I blew this workout big-time!

Only did 4 rounds.

Pullups: 13,12,11,9 = 45
Pushups: 12,12,9,15 = 48
Situps: 11,13,9,13 = 46
Squats: 9,10,9,4 = 32

Total: 171

softball game

WU
Pull Ups: 10, 9, 6,6,5,4,4,5=49
Push Ups: 20, 20, 20, 20, 20, 16, 10,11=137
Sit Ups: 17, 7, 11, 12, 11, 11, 11, 10=90
Squat: 16, 16, 16, 16, 16, 15,14, 13=122
TOTAL = 398
080901 - 355
Previous best - 331
M/48/187#/72"

W 20lb vest
Pull 76
Push 91
GHD sit 68
Squat 126
Total 361

D/U 66
Back Ext 98

8,8,8,8,6,4,3,3
10,10,10,10,10,10,8,8
10,10,10,10,10,10,8,8
12,12,12,12,12,12,12,15 (ohs w bh)
Tried to pace, not 20/10, terrible

M/30/150

Pull ups = 76

Push ups = 97

Sit ups (UNANCHORED) = 62

Squats = 179

Total = 414 new P.R.

The Reverend: M/31/195

Pull ups (61)
Pushups (117)
Situps (120)
Squats (182)
TOTAL [479]

pull: 66
push: 81
situp: 87
squat: 135
total: 369

erin-
pull: 91
push: 62
situp: 93
squat: 135
total: 381

done outside in Sailview (park). Subbed leg raises for situps. Didn't count reps

Pull-Ups: 15/12/13/7/7/6/6/5 =71
Push-Ups: 28/19/17/11/13/11/12/12 =123
Sit-Ups: 18/15/10/8/8/9/8/7 =83
Squats: 16/19/17/13/17/14/16/16 =128

Total: 405

30-m-172

did this one with a *20 pound vest in my apartment

non kipping pulls: 47 total
pushups: 77
situps:69
squats: 107

47/M/184
10,9,6,4,4,4,4,4=45 previous 39
17,9,8,7,7,5,5,6=64 previous 53
14,12,12,11,10,11,9,9=88 previous 78
15,12,12,11,12,11,11,12=96 previous 91
Total=293 PR
previous PR 278

2k Row
CFWU (64lb assist)

Pull ups (64lb assist): 5,5,3,3,3,4,4,3=30
Push ups: 11,11,6,5,6,5,6,5=55
Sit ups: 8,8,8,7,7,7,6,7=58
Squats: 10,9,9,7,10,9,8,8=70
Total=213

Total 315 vs. 275 and less on the prior try. Big improvement, especially for a day when I was feeling 70% after a rough hockey clinic yesterday. First time doing real pull up work since cortisone shot.

Pull - 12-8-5-4-4-2-4-3=42
Push - 18-14-8-8-5-6-6-5=70
Sit - 12-11-10-11-10-10-12-9=85
Squat - 16-16-15-16-12-15-14-14=118

----------------------------------
12/18/08

Pull 13-9-5-3-3-2-3-4=47 (last time 94 with cheater pullups)
Push 16-9-7-5-5-3-5-4=54 (vs 54)
Sit 13-10-10-10-9-8-7-5=72 (vs 64)
Squat 17-16-13-13-10-12-11-10=102 (vs 92)

Jennie: 27 F 165# 5'9"
"Tabata Something Else"
Pull-ups: 9, 8, 8, 6, 7, 5, 7, 6
Push-ups: 15, 10, 10, 9, 9, 8, 8, 9
Sit-ups: 13, 13, 14, 13, 13, 14, 14, 15
Squats: 19, 18, 19, 18, 18, 18, 19, 20
Total= 392

as rx'd:

Total reps = 402

(Pull Ups = 62; PU = 94; SU = 85; SQ = 161)

as rx'd
Pull: 54(crapped out)
Push: 110
Sit: 114
Sqt: 155
Total: 433(PR)

Jumping Pull Ups 8/8/8/7/7/7/7/8 (60)
Push Ups 12/12/10/10/8/7/7/7 (73)
Sit Ups 12/12/11/11/11/10/9/9 (85)
Squats 12/11/11/11/11/11/10/12 (89)
Total: 307

Pullups(50#gravitron)-8,5,3,3,3,2,2,1=27
Pushups- 20,15,9,6,4,5,4,5=68
Situps-11,11,10,10,9,9,9,8=77
Squats-13,13,13,13,11,10,14,13=100
Total=272

30/m/6'1/210

m/35/5'9/173
Mod Charlotte WU. 100 rope skips. 3 rounds Sampson, 12 situps, 1 round PU. 2 rounds dips, 2 rounds back ext & Superman. No Burgener.
Not as many reps. Timing much better though. Used Bob's interval watch. Therefore no slack in intervals.
PU: 15,11,11,9,8,9,8,9=80
Pushups: 17,14,11,10,9,10,7,8=86
Situps: 12,13,12,12,11,12,12,12=96
Sq: 19,17,14,14,14,14,12,14=118
Ttl:380
11/30: 381
8/18: 382
2/2: 382
See 11/30/08 for detail of earlier results

M/26/5'11"/158

pullups: 60
pushups: 75
situps: 80
squats: 124

total: 339

Fun one.

Pull-ups = 68
Push-ups = 51
Sit-ups = 70
Squats = 99

Total = 288

85 pullups (PR by 27)
111 pushups (PR by 19)
92 situps (PR by 5)
158 squats (PR by 15)

Total = 446 (PR by 66)

29 Tabata score

PU 10-5-4-4-4-4-4-(3)(38)

PS 14-15-10-8-(6)-7-7-7 (74)

SU 9-8-9-8-9-8-8-(7) (66)

SQ 16-15-(13)-15-14-14-15-15 (117)

Total 295

rx'd: 437 pr...by quite a lot

pullups: 14, 10, 11, 8, 8, 8, 8, 7
pushups: 14, 14, 13, 12, 11, 10, 10, 10
situps: 16, 16, 16, 16, 16, 16, 16, 16
squats: 19, 18, 18, 17, 17, 17, 16, 18

500m row + stretch

guessing here:
6-5-4-4-3-3-3-4=32
9-7-6-5-4-4-3-3=41
8-8-7-8-8-8-8-8=63
12-12-12-12-12-12-12-13=85
Total=221

finished with tabata jump rope after a couple minute rest

losing a few pounds would really help with this one.

43 yom 208lbs.

Half mile jog warmup.

Jumping pullups.

Total: 223

34 yom 206lbs

297. up 10 from last time

28/m/190

subbed ring pullups

PU: 11, 11, 11, 11, 10, 10, 8, 10=82
Pushup: 16, 16, 16, 16, 16, 16, 16, 16=128
SU: 13, 13, 13, 13, 13, 13, 13, 13=104
Squat: 17, 17, 17, 17, 17, 17, 17, 17=136

total: 450 (PR)

281

5/18 @ Hitters
pull ups: 51
push ups: 77
sit ups: 111
squats: 119
total: 358

pull ups = 62
push ups = 88
sit ups = 82
squats = 120

total = 352

that was awesome

M/31/203

Pull up: 9.9.8.5.5.4.5.4 =49
Push up: 15.10.8.7.7.5.5.5 =62
Sit up: 8.7.6.7.6.8.6.8 =56
Squat : 7.7.7.7.6.7.9.8 =58

total: 225

M/33/172
Reps: 438.
Few more points because I used swiss ball for situps.

PullUps - 15, 12, 9, 5, 6, 6, 4, 5 = 62
PushUps - 17, 13, 10, 4, 5, 6, 4, 4 = 63
SitUps - 15, 14, 13, 11, 11, 10, 10, 10 = 94
Squats - 16, 15, 15, 14, 15, 13, 15, 15 = 118

M/37/149
Pull-ups 14,12,11,10,9,7,8,7
Push-ups 16,15,12,11,11,10,10,10
Sit-up 12,11,11,11,11,11,11,11
Squat 18,17,17,15,17,16,15,17
Total=394 (PR)

at the beach
ring pull ups-6-6-5-3-3-3-3-2
push ups-12-12-12-12-12-11-9-7
sit ups-12-13-13-14-13-11-11-11
squats-15-15-15-15-15-15-15-15

45/m/164

Pull Ups 17,13, 9, 8, 8, 8, 8, 7
Push Ups 27,25,20,15,14,15,14,15
Sit Ups 12,13,11,12,11,10,11,11
Squats 28,28,28,28,27,27,26,25

Total 531

PR, Pull Ups kind of sucked, jumping ones for last couple sets, everything else better

As rxd. Pull ups were done by dead hang, strict form.

Pull ups: 12/4/7/7/6/5/8/6 total 55

Push ups: 35/36/35/20/28/20/27/25 total 226

Sit ups: 15/14/14/13/13/12/12/12 total 105

Squats: 29/29/31/29/31/32/32/32 total 215

Grand total: 601

27/m/168 (up 4lbs in 2 weeks)
As Rx'd

Pull-Ups: 20/13/7/6/6/5/5/5
Push-Ups: 30/18/13/7/7/6/5/5
Sit-Ups: 14/12/14/12/14/12/14/17
Squats: 28/28/26/23/18/17/15/16

Total: 438
Not bad, but I hit a wall with my push-ups. Awesome work out none the less...!!

sorry but uhm how can you do a 35 push ups in 20 sec? or uhm 38 sit ups in 20 sec, or 32 squats in 20 sec? honestly that sounds impossible

I was sitting back and relaxing and then I saw your comment Irro. Here's a quick video made at approximately 22:15 EST on 090809 of 35 push ups in 20 seconds. Count it and watch the time from start to finish- the whole video itself is 23 seconds long and a total of 40 push ups. Straight back and decent form.

(Work safe) http://www.youtube.com/watch?v=PMCoSTm_IxY&feature=channel_page

pullups 60
pushups 79
situps 82
squats 115
total 336
Worst score in a long time, did at park with really thick pullup bar that killed me, and this summer heat is rough.

Back 40
Pus-ups 80
Squats 108
sit ups 85

m/34yrs/210lbs

pullups 68
pushups 120
situps 116
squats 125
total 429

Jae Lee:

I would count exactly 0 of those pushups. Seriously. Not even close to full ROM. My nose touches the ground or every f'ing one so I can see a little sweatball where I touched or went down. At the top the elbows lock out. I'm not saying this is THE standard, but that guy is working at about 60% rom in that video. If that. I don't care, his loss. He can report a 62 for all I care on 1 rd of tabata, but it won't help him at the edges of the movement (i.e. max concentric and eccentric phases of the pushup). And he'll wonder why he has great tabata numbers but can only lockout X lb. in the shoulder press or can't jerk as much because he can't get it off his chest (for example).

And this isn't a d1ck-measuring contest. He may or may not be able to outjerk me;the point is how he's short-changing himself by using such a limited ROM for that movement. He's blunting its effectiveness to exactly where he trains it (that 60% range).

at rx total score 3:52

31/m/160/5'6"
PU:10,8,9,7,6,5,5 = 55 (deadhang)
PS:25,20,20,20,20,16,16,15 = 152
SU:13,12,13,12,13,12,10,12 = 97 (unsupported)
SQ:20,20,20,18,18,17,15,16 = 144
Total = 448 (PR)

done for 090809 workout

34 yom. ??? Lbs.

316. Regular situps anchored. Last time 297

total= 299

jumping pull-up divisé total en 2.

as rx'd
64
61
90
108
Total 323

Handstand attempt
10 sec hold wow