Just finished Crossfit Kirkland's Police/ FF Challenge

Kicked my butt, good times and great people.

Rest day tomorrow, but love this workout

ZONE!!!

I've been expecting you

Thought we were due this ,just yesterday ! cool.

I've had tabata's on my mind for some time now. And here it is. What a beaut! This should be fun :)

Two quick questions for the message board:

1. Does anyone know why the link to CrossFit Football was taken off the main page?

2. How long ago did BJ Penn stop crossfitting? Everyone always talks about how BJ Penn does/did CrossFit, but the knock on him has always been that he is a guy with incredible talent with poor conditioning. Every time he loses, he seems to blame his conditioning. I saw for his fight against Florian he hired Todd Marinovich's dad to train him - I don't know if anyone else saw that, but with the exception of the running, it looked like some pretty non-functional stuff.

Anyway, I just thought it was interesting. I love everything about CrossFit. I've been doing the WODs as RX'd out of my garage for about a year now - I think I've only missed a handful. It is hands down the best fitness program out there. I'll be hitting up this WOD first thing in the morning. Time to watch Florian beat down Penn.

ah, the first workout i ever felt like puking. Bring it!

Anyone have any thoughts about knee pains?

I've been following the WODs for 1.5 years and finally changed things up to get ready for the Marine Corps Marathon. All I do is sub out the WOD on Sat for a longer run. Have been doing this for the past 5 weekends. After the long runs I've started to experience pain on the bottom of the knee/below the knee on the outside front of both legs. Feel it after I stop and it persists for a day. I'm slowly approaching a proper POSE form but not there. The balls of my feet and the centers of my feet strike at the same time. 34/5'8"/162

Does anyone know what causes this and how I could avoid it? Thanks!

Would have loved to see the trainer workout in person!! I was at the GSX level one cert last month and had Spealler, Everett, Cantu, Gentry, Miranda, Stephan and Todd as trainers..... All class acts!!!

this one is always fun to keep track of... Woot! Good luck everyone!

Dr. Sears, thank you for presenting to us in Tustin this morning. Very enlightening, and it spurred me to relook into characteristics of fats again.

Comment #8 Joe C.
I understand what you mean, for a while before knowing CrossFit, i used to run everyday in the morning and lift at night. I was using the same pair of shoes for both, and that is not good especially if you are doing a marathon. I would suggest going to a specialty running store and getting a new pair of shoes just for running. I know it helped me, GOOD LUCK ON YOUR MARATHON!

I am not an expert in running by any means, but I know that a new pair of shoes that were picked based on the way I run made a world of difference.

Very weird that I paused the movie "300" to come up and check to see todays post.

Where the hell as Amundson been?!?! And he comes back with a sick stache!

I have been doing crossfit bodyweight for sometime now, I recently started to follow the wod and I have made huge changes in a month of doing it, I did my 1st muscle up, 3 hspu , I hit my all time best 21 deadhang pullups amd my dead lift went up 40 lbs to 375....thanx guys

loved the article on gym jones. It confirmed some of my suspicions.

This one is fun. I can not wait.

HOW THE HELL ARE YOU GOING TO MAKE ME WAIT FOR A SECOND PART TO THE VIDEO!?!?

god i can't wait...

Pullup: 66
Pushup: 113
Situp: 105
Squat: 146
Total: 430

5'8"/157/39

ok can somone please break this down a little bit better is they can

How much weight for the squats? is it just body weight?

Yay!! I love this one :)

Awesome trainer workout. Can't wait to see the conclusion!

Travis,

Body weight/"air" squats. Keep them a legit range of motion and over 20 reps per 30-second set, and you should be well cooked.

m/22/6'/185

Pullup: 62
Pushup: 110
Situp(GHD):56
Squat: 166
Total: 394

m/22/6'/185

Pullup: 62
Pushup: 110
Situp(GHD):56
Squat: 166
Total: 394

Q:how do I do this?
A:have someone helping you, with a stopwatch and counting your reps OR set the interval timer on a stopwatch OR you have to keep track yourself and you're a lil hosed :)
START:
20sec PullUps 10sec rest
Repeat 7 more times (4min)
push ups:20on 10rest
Repeat 7 more (8min)
sit-ups: 20on 10rest- could be ab-mat, could be GHD, just note which
Repeat 7 more (12 min)
AIR squats: 20on 10rest
Repeat 7 more (16 min)

this was rediculous i didnt count how many i did i just went twenty seconds each and ten off after each

If Mark Twight contends that what he and Crossfit do is the same thing, wouldn't that mean that his program leads to decreased performance after a while as well?

Mark Twight is certainly a beast, but he doesn't command much genuine respect through his publicity and website.

Joe # 28. I read Robb Wolf's blog and he is simply giving advice to people already living with Type 1 Diabetes.

I don't have access to a pull-up bar because I am out of town and away from the normal gym I work out at. Is there an acceptable sub for pull-ups because I would like to give this wod a try. Thanks

Hadn't heard that BJ Penn stopped CF'ing...but he just kicked the snot out of Florian... (on AFN here in Iraq).

LOL @ Joe #28 - You should learn to read before you make ridiculous statements like "He says Crossfit causes diabetes". NOWHERE does he say that. He's not even implying that. Sheesh.

Congrats to BJ Penn.

Nooooooooo! Double dissappointed.

First, I read the article on Gym Jones, see behind the curtain great Oz's curtain and get to see, just as I suspected, that the emperor has no clothes. (Yes, I am mixing my literary references. My apologies.) We all want the secret password or knock to find out what they know that we don't. Or maybe they're just being secretive to make others wonder....

Second, I watch the trainer's WOD video to find out it's a teaser. Damn it! Why oh why must Coach, or Lauren, or Tony, or Sevan, or do this to us? Oh, yes, so we will check back in tommorrow in hopes that the real video will be there. Like there was any doubt we wouldn't be here.

I'm not sure how to set my stopwatch with a tabata... or count 20 second 10 rest in my head while counting reps at the same time so I think I'll just go for the 30 ring muscle-ups for time instead since I just got my first 2 yesterday!

GO FRAT!!!

I'm not sure how to set my stopwatch with a tabata... or count 20 second 10 rest in my head while counting reps at the same time so I think I'll just go for the 30 ring muscle-ups for time instead since I just got my first 2 yesterday!

GO FRAT!!!

well as somone said above im going to be hosed lol, because i dont have a counter or anyone to keep track of time its all me :P

Joe C.-

New running shoes might help but make sure you get some shorter runs in during the week. Simply doing Crossfit and long runs on Saturday is a recipe for disaster, especially with all the heavy days we've had recently. Your knee pain is probably just a result of jumping into longer runs too quickly.

Also, make sure you have a pair of shoes just for the runs.

I support Mark Twight.

RE: Brad, #43,

"Our workouts are competitive events. The strength and value of CrossFit lies entirely within our domination of other athletes. This is a truth divined through competition, not debate."

Mark Twight's athletes are welcome to demonstrate their superior training. Coach has finally been pushed (long overdue) into demonstrating Mr. Twight's dishonesty.

Daniel Krull

There are many interval timers out there; a Gymboss timer is smaller than a stopwatch and gives audible interval beeps, probably the best solution; costs $14.95.

There are multiple tabata interval timers you can download and use on a computer, including standalone client softwares (eg. http://tabata.sperker.de) or online timers.

Many people use timed MP3 files, played through their iPods or other MP3 audio players.

The "trainer WOD" video was the single greatest teaser you've ever posted. Priceless!

Daniel Krull AKA "Franiel" (posts 39 + 40): Check out http://www.beach-fitness.com/tabata/ if you have an iPod or suchlike, or if you can do the WOD in front of a computer.

Regarding post 47: link if work-family safe (haven't checked all the lyrics of the songs though...)

shoit, that kills...

just did:
73 chin ups,
213 push ups,
101 sit ups,
and 157 squats...
total of 544 reps.

Tabata something else

Total= 307 gees this kicked my but!

Pull 63
Push 76
Sit 82
Squat 97
Total 218

lol, this was a first

pull u.98
p.u. 108
s.i. 99
squats 135

After reading the Gym Jones article, I was sad to see that it has become a "competition" of sorts. "We're better than them" type of mentality from both camps. Do you benefit from keeping an open mind about different methods, styles and philosophies or do you benefit more from just shutting down or trying to discredit everything that isn't what you're teaching?

I have enojoyed both Crossfit and Gym Jones workouts. They both bring good things to the table. Crossfit shocks the hell out of your body by keeping you guessing on what's next. Gym Jones helps out by periodization. This helps with specificity. This was taken from a trainer by the name of Pat O'shea whom wrote Quantum Strength and Power Training(a great book which Mark Twight always gives credit to).

All in all, it never hurts to keep learning, keep growing (as a coach and/or athlete) and this helps you become better rounded as a person.

this is my first time doing crossfit. what a challenge

I'm glad to be back on land and with my barbells - more crossfit to come!

I haven't posted since I deployed 5 months ago.

33m/193

Pull-ups: 13,12,11,10,10,10,10,10 = 86
Push-ups: 24,18,16,12,12,11,10,10 = 113
Sit-ups: 11,11,11,12,11,10,11,10 = 87 (Abmat)
Squats: 18,18,17,16,17,17,16,17 = 136
Total: 419

Joe C.,

Check where you are running. I had this problem as well and found that if you are running great distances on a roadway the slope of the road can cause pain on the outside tendon of your knees. While we picture road surfaces as flat they put a slope in them for drainage good for roads bad on knees. Hope this helps some.

25/m/5'11"/206ish
Pull - 14-10-10-10-8-6-7-7-6 = 68
Push - 10-10-10-10-10-10-8-6 = 74
Sit - 9-9-9-9-9-9-9-10 = 73
Squat - 18-18-18-17-15-15-14-16 = 131
336 total

Wrong info on pull ups 14-10-10-8-6-7-7-6 = 68

70,80,73,90

PULL-12,12,10,10,9,8,8,8
PUSH-20,18,15,12,11,10,10,10
SITUP-15,15,15,16,16,16,16,16
SQUAT-21,20,20,18,18,16,16,18

455 total

57, 106, 101, 131 Total: 395
Took 1 minute break between each exercise

total: 424
tabata: 51

Pull-ups:64
Push-ups:122
Sit-ups:116
Squats:158
Total:460(PR)

HAHAHA what a sick video. Can't wait to see the wod

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 - 18 17 17 17 17 17 17 17

total - 401

+24 lb weight vest

First post:
4 rounds
24 assisted pulls
53 pushups
30 regular sits
56 squats

Not to bad for 54

Found crossfir several months ago started following on regular basis two weeks ago.
2

As Rx'd:

Pullups
13.13.8.12.7.8.6.7=74
Pushups
18.15.10.10.7.5.5.5=75
Situps
16.15.15.14.12.11.11.11=105
Squats
10.10.11.12.13.14.15.18=113

Total: 367

M/35/185

pullups-47
pushups-106
situps-76
squats-125

total: 354

M/33/160

pullups-58
pushups-124
situps-99
squats-137

total: 418

#42 Cash,

Can you fill me in on Mr. Twight's dishonesty. Thanks Spence

Pullups: 15-6-4-5-3-4-3
Push: 27-15-15-10-12-10-10-15
Sit: 20-20 -15-15-15-15-15-25
Squat: 7 times 15 and 1 series of 5 (approx)

Last time I did this got totatl of 520:
This time it was not even close.
I have just got back from a hard party week in Tokyo. Maybe this is why...?
Think I pull myself farther up on pullups also:
Total:403

#64 Paul it looks like you are gaming this like a lowest score Tabata. I've always understood a Tabata to be a max effort every 20 seconds.

I always love this scoring better because I have a tendancy to game it when using lowest rep count as your score for that movement. Sorry to call you out.

Thought the Dr. Sears seminar was great. Thanks Coach for putting that together!

Slightly disappointed more people didn't show up to the social gathering. It ended up being a good thing, the intimacy allowed for a lot of one on one time with Coach, Lisa, Jimi, Greg A, Kathy etc.,

Matt

Pullups: 33
Pushups: 66
Situps: 103
Squats: 125

Pullups - 55
Pushups - 60
Situps - 65
Squats - 90

Total - 270

M/48/6'/184

Pull 60
Push 110
Sit 86
Squat 130
Total 386

6.25 miles in 50:54 (8:09/mi)
Estimated splits: 8:45/8:45/8/7:50/7:50/7:50/1:55

M/25/157

pull 40
push 55
sit 72
squat 90
total 257

Wrecked shoulders from clean/ringpushup + deadlift workouts so only did situp and squat tabata.

13/13/13/13/13/13/13/15
21/21/21/21/21/21/21/21

CG E City Crew
posting separately
Leary(m/44/5'11/200)
Pull ups:58
Push Ups:85
Sit Ups: 70
Squats: 114
Total: 327
Leary(f/41/5'8/125)
Banded Pull Ups: 50
Kneeling Push Ups: 45
Sit Ups: 79
Squats: 89
Total: 263

Pullups 67
Pushups 105
Situps 80
Squats 127

Today was my first Crossfit workout ever. Quick question regarding Tabatas: If I'm on the pullup bar and maxed out to the point where I can't do a single full rep on subsequent sets, should I just continue doing partial reps or move on to the next exercise?

Wu- 800 m. run
Sit up-11,10,11,10,10,10,8,10
pull up-10,8,6,5,4,4,5,5
push up-9,7,8,6,6,6,5,4
squats- 14,14,14,13,13,12,12,12
total=282

R
Knee 2 elbow-8,6,5,5,4,3,4,3
Box jump-14,13,10,9,8,14,10,13
Sit up-4,5,6,7,8,7,5,5

M/43/185/5'9"
As Rx'd - 77,111,89,114

54 Pull-Ups
131 Crunches
104 Squats
67 Push-Ups

I got 2 other guys to do it with me and they now hate me with the passion of a thousand red hot suns.

:D

Smoked me!!!
As Rx'd
Pullups-17,14,13,11,8,7,9,8
Pushups-20,20,14,15,13,12,13,12
Situps-13,13,12,12,11,11,11,10
Squats-22,21,21,20,19,21,20,21

Total 464

Total 226

Deadhang pullups
no warmup

Ok I thought that FGB was rough! This one totally whooped me but still did it as rxd. Looking forward to tommorrow if i can move.

Pullups:8-9-8-8-7-7-7-7=61
Pushups:17-15-18-15-13-14-12-12=116
Situps:13-13-12-12-13-11-13-13=100
Squats:16-15-15-16-15-15-15-15=122
total:399

(cant beleive i did that many pullups its obviously my weakest link)
31/M/180/6'

Pullups: 66
Pushups: 78
Situps: 88
Squats: 100
Total: 332

BTW cant wait to see the rest of the video (man what a WOD)

M/28/6.0/260
Rx'd
57 PU
127 Pushup
53 GHD Situps
107 Squats

Pull Up 12,10,8,5,6,6,6,6
Push Up 12,13,10,10,10,10,10,10
Sit Up 14,11,10,10,8,8,8,8 (ab-mat)
Squat 17,15,15,15,13,13,14,16 (13inch box)

Total 332

will do this later, did Helen today: 8:44

M 6'2" 230 lbs

pullup pushup situps squats
1 15 30 38 25
2 15 30 38 25
3 13 25 38 20
4 10 25 38 20
5 10 20 38 20
6 10 20 38
7 10 20 38
8 10 20 38
totals 93 190 304 110
grand total 697

16 min

m/35/152

So i've done Tabata Something Else around 4 times now, so I decided that I would change it up and do it in order, pull ups then push ups, sit ups and squats. You get a longer rest break between exercises of course, so you can pump out more reps. so i just wanted to see how many more I could do doing it this way.
Results were
last time 416 total reps
this time 571 total reps
155 more reps doing this way....not to bad!!

On the Gym Jones article and individualized training approaches:

I have long been grappling with the supremacy of following the main site WODs vs. more individualized programming. I have experimented with many of the WODs, but since recognizing strength as my limiting factor, have turned mainly to Rippetoe-style programming. This has meant spending less time on things I know I can do and much more on my weaknesses. After making major strength increases and setting 400-meter and mile running PRs without training (excepting some technique work), I am confident that this approach (Texas method for 10 months and now a push-pull 4-day split) is a good one for me for now. In time, I plan to compete in Crossfit, but I don't feel ready just yet.

Berger concludes "But until Twight or someone else can produce athletes with greater GPP than their CrossFitting peers, I’ll be sticking to the CrossFit main-site WODs."

This appears an insufficient way to compare any two programs. You would likely need a random cross-over design and compare results from each program for a bunch of test subjects. That is, some would start with one program, follow it for some amount of time, have a "wash-out period," then follow the other program for some amount of time. Half would start with program A, and the other half with program B.

In most such tests, there are "responders" and "nonresponders" to any given treatment. It is likely that the top-achieving daily WOD-following Crossfitters are all major "responders" to that type of training. There could be many others who might achieve greater gains by tweaking things or training in much different ways. Our bodies can respond to things in a lot of ways. For instance, I love and seem to do really well eating a lot of peanut butter, but it can kill others.

Even if in the proposed study one type of program tended to produce fitter subjects than the other, as with any study, it would leave plenty of unanswered questions. Most importantly, it would not help individuals not involved in the study to ID what might work best for them. They could still be responders to one or the other, or both. They would thus still have to do some experimenting of their own, although the study results could help ID experiments to start with or save for later.

I plan to continue experimenting with my own training (and diet), and encouraging others to do the same. The discussion boards are a great place to see what some are up to in terms of strength bias training, diets, etc. I've also enjoyed seeing the Crossfit Football site, since it is a different but thoughtful application of Crossfit principles from the main site WODs.

M/33/165
Banded Pull-ups: 82
Push-ups: 92
Sit-ups: 122
Squats: 152
Total: 448

F/27/135
Banded Pull-ups: 84
Push-ups: 89
Sit-ups: 87
Squats: 126
Total: 386

(8 x 7), (8 x 11), (8x 14), (8 x 18) = (56, 88, 112, 144) = 400 (PR)

m/43/5'5"/165

pull - 66 --10,9,9,9,8,7,7,7
push - 108--22,19,15,13,10,10,10,9
sit (ghd) - 76--10,10,10,10,10,9,8,9
squat - 135--14,17,18,18,17,17,17,17

total - 385

Pull ups : 52
Push ups : 42
Sit ups : 170
Squats : 102

total 366

pullups-86
pushups-106
situps-126
squats- 146
total: 464

pullups 8-8-8-8-8-7-6-6=59
pushups 15x8=120
situps 11x4 10x4=84
squats 18x8=144

total = 407
tabata = 49, just missed the magic 50

m/41/195/5'11"

Wu
row 500
10 roman chair situp
10 roman chair back ext

tabata
jumping pullup 101 (-3 last time)
pushup 72 (+11 last time)
abmat situp 57 (-5 last time, no abmat last time)
squat 105 (+15 last time)
total: 335

last time: 317
Last time I didn't use abmat.

m/26/210/6'0"

CFWU

Tabata
Pull-ups - 5,5,5,5,4,4,3,4
Push-ups - 15,15,10,8,7,8,5,7
Situps - 12,12,12,12,12,12,12,12
Squats - 15,15,15,15,15,15,15,15

30/m/5'11"/200

As Rx'd

total 431

PR is 454

m/38/76/200

PU 13-7-7-7-5-6-6-5=56
PU 21-15-10-7-7-6-6-6=78
SU 13-12-12-12-12-12-12-12=97
SQ 15-15-14-13-14-13-13-14=111

Total 342

PR by 9

m/26/5'8"/140#

pull-ups 14/11/10/8/7/8/7/7 = 72
push-ups 21/13/12/11/10/8/9/7 = 91
sit-ups (abmat, unanchored) 9/9/9/8/8/8/8/8 = 67
squats 18/16/15/14/15/14/15/14 = 121

total reps = 351

pullups-11-11-6-5-3-4-3-3=46 (strict form)
pushups-18-16-13-9-10-10-9-11=96
sit ups 10-9-10-10-9-9-9-9=75 (unassisted)
squats 13-12-12-12-11-10-10-10=90
total 307
dropped off bar 2sec. early on last set of pull-ups

M/49/151/1-1-06

PU 58
P 65 (knees)
SU 140 (l+r)
Sq 118

Still suffering from 400M Lunge couple of days ago (usually good for 160 on Squats). Probably under-fueled, too, since I went back to 1x fat. Might need to bump that up again.

Total 382

305

PUs: 15/15/9/9/8/7/9/8 = 80
Push Ups: 15/16/13/12/9/8/10/12 = 95
Sit Ups: 12/12/10/12/14/14/12/15 = 101
Squats: 25/22/24/26/25/25/26/30 = 203

Total: 479

Without a stopwatch, or pencil/paper to keep track of the reps, I just went all-in each set until I couldn't do another rep. It's the end of Week 1 for me, and I still can't get through most recommended WODs, but I'm feeling a lot better.

I have been CF'ing since this time last year when I was using heavily scaled workouts to recover from surgery to my legs. I know do each day as Rx'd along with my duties as a Deployed Combat Medic in Iraq.

This BY FAR goes above and beyond in preparing me for the rigors of a bad day over here. My training and dedication to fitness puts me above and beyond my peers for combat readiness.

PULL-13,6,7,8,8,7,9,5 --73
PUSH-19,15,13,11,8,10,7,8 --91
SITUP-11,14,15,17,7,11,13,10 --98 (I had a fly go in my ear on the 5th one and I lost my count)
SQUAT-17,20,22,15,18,15,18,19 --144
TOTAL - 406

This is what being fit is all about.

M/23/187/5'10

Pull-ups: 12/8/8/6/6/5/6/6 = 57
Push-ups: 18/11/10/8/8/7/6/7 = 75
Sit-Ups(ab-mat): 14/14/12/13/12/12/12/14 = 103
Squats: 17/15/15/15/15/15/14/14 = 120

Total: 355 as RX'd

34/F/5'10"/158

Shoulder was excruciating this morning during the pull-ups; had to do the majority underhand (less pain), which is not my preferred style. Rear delt has been inflamed since the rope climbs and ART/Graston; felt it a lot during the pulls and pushes.

Pull: 13-11-8-7-6-6-6-5 (62)
Push: 15-9-8-6-6-6-6-6 (62)
Sit (anchored AbMat): 16-15-14-13-13-13-13-12 (109)
Squat: 20-18-17-16-16-16-16-17 (136)
TOTAL = 369 (2 point PR)

Note – last time this came up, I tried it with CTB pull-ups. This both: halved my pull-up numbers, and consequently allowed me to do a lot more work for the other exercises. Today pull-ups were back to normal numbers (~60), but everything else went down; push (-3), sit (-15), squat (-9).

#78 T: regardless of which exercise, the key is the TABATA interval: 20 seconds of work/10 seconds of rest. So to answer your question, you continue to WORK, or ATTEMPT TO WORK for the entire 20 second interval (as best you can).

Google "Tabata Interval" and it returns some interesting reading.

#41 Brad: Sorry, bro, but the blatant theft of intellectual property should be obvious. He clearly ended up selling off as his "idea" a program "stolen" from GG/LG/CrossFit that was forged over years through plain old hard work, dedication, and experimentation (backed up with the efforts of countless CF athletes). That's just flat-out wrong.

I didn't see the answer to the question about what happened to CrossFit Football?

BREAK

M/47/66"/135

TSE score of 383

Thanks, Chief for keeping score today...and welcome to CrossFit...

KALSU FOBBITT

Buttercup scaling from Brand X - 1st workout
beginner pull ups - 12, 13, 12
wall push ups - 15, 16, 15
sit ups - 11, 11, 10
squats - 16, 16, 17

total - 164

Tablata Something Else
1 2 3 4 5 6 7 8 T
Pullups 12 6 4 2 6 2 2 2 36
Pushups 20 15 10 8 6 6 7 8 80
Situps (mat no anchor) 10 10 12 11 11 11 11 11 87
Squats 18 15 10 10 10 10 10 17 100
TOTAL 60 46 36 31 33 29 30 38 303

TABLATA TOTAL: 28 (meh..)

this kicked my butt this morning! I by the time I got to the 5th set of pushups I couldn't hold myself up. (scaled it down to 5 sets per exercise). and was about to puke so I didn't attempt squats. Gonna try this again later this afternoon though!

432

23/M/160

320.

That really felt like a PR, but upon returning home I found I actually missed my PR by 6. NOOOOOO! However, this was the first time I did unanchored sit-ups, which is a whole other beast. So I'm saying:

320, unanchored SUs, PR!

Feel great!

Total 270

Kipping pull-ups 62
Ring Push-ups 62
GHD sit-ups 52
Air Squats 94

Felt awful afterward thanks to the bottle of wine and 4 vodka shots the night before.

m/35/67"/165

pull-ups: 13-8-6-3-3-2-3-2=40
push-ups: 18-14-10-9-7-7-7-5=77
sit-ups: 12-12-12-13-12-14-13-14=102
squats: 13-14-14-13-12-12-11-12=101

Total 320

First time doing this. Flatline on pull-ups was disappointing but happy with the effort.

I thought I had nowhere to get the pullups done until I came across a playpark. There were monkey bars! I now wish I had not spotted them :o( The gaps between the bars are not big enough for a fully grown male and I managed to smash my nose against the bar and the first heave - cue lots of blood and a smarting nose!

Anyway, true to the profession, I soldiered on:

Pull: 10-7-5-3-3-2-3-2 (35)
Push: 20-21-21-11-14-8-10-13 (128 - changed width)
Sits: 10-9-10-10-10-10-10-11 (80 - unanchored)
Squat: 18-18-18-19-20-19-19-21 (153)
TOTAL: 396

I am looking forward to this one coming up once again so that I can do it with a decent pullup bar and anchored situps.

453 (pr 526)

pu's 16/12/8/7/7/8/7/7=72
pu's 24/20/20/16/16/16/16/13=141
su's 15/15/15/14/14/12/12/12=109
squats 18/20/18/17/13/16/14/15=131

Not a good round.

pull: 22,20,18,16,17,16,15,10= 134
push: 27,25,23,20,19,19,17,15= 165
situp: 19,20,18,17,17,16,16,16= 139
squat: 17,17,18,16,16,16,15,15= 130

total: 568
threw up after this was insane thank you for the most exhilirating experiences of my life. cant wait for my crossfit certification

did deadhang pullups instead of kipping.

pull: 88
push: 176
situp (unanchored): 124
squat: 219

total: 607

take THAT.

380 reps
N myrtle beach elementary school
Pull ups on swing set

Tabata Something Else

Unanchored Abmat situps
Pull-Ups: 10+10+6+6+6+5+5+2 = 50
Push-Ups: 14+14+12+8+6+6+6+4 = 70
Sit-Ups: 9+9+8+8+8+7+7+7=63
Squats: 10+11+12+10+10+11+10+11=85

Total: 268

Previous: 307
(w/ anchored abmat situps)

I lost the most in the squats as I was really working on form.

I also got too greedy in my plan for the pull-ups and it cost me.

Scaled the pullups to ring body rows and elevated the pushups. Took it easy, not sure how my shoulders will respond. so far, so good. no rhabdo yet...

total 279

m/6'1"/36/209

Not sure whether anyone is interested but I put together an mp3 to loop for today's wod.

The song is Mastodon - Megalodon: http://www.megaupload.com/?d=5OIYWWH7

Been doing CF for 1 month. Haven't gotten kipping down yet. Deadhand pullups.

m/42/5'11"/181

pull: 49
push: 101
situp: 87
squat: 103

total: 340

PU: 12/10/8/5/6/5/5/5 = 56 (5)
PS: 13/12/12/12/12/12/10/9 = 92 (9)
SU: 14/14/14/13/13/13/13/12 = 106 (12)
SQ: 18/18/18/18/17/16/16/15 = 136 (15)

Total: 390 (41) PR on total and Tabata score (previous 376 (40))

F/16/5'8"/135
with band assisted pull-ups.
pull 35
push 52
sit 87
squat 109
total 283

F/51/5'6"/135
as Rx'ed
39
51
92
142
total 321, big PR. First time without pull-up assist.

M/50/5'11"/170
62
73
85
112
total 332
Mine down by 30 reps this time. Might be overtraining a little.

305 as rx'd

52
64
77
112

pull ups = 72
push ups = 101
sit ups = 109
squats = 141

total = 423

M/27/150/5'6"

CFWU X3

Total: 322

Subbed 1.5 pood KB SDLHPs for pullups to get intensity up.

SDLHP: 113
Pushup: 83
Abmat situps: 115
Squats: 121

Pullup practice after. Standup paddleboarding this afternoon.

Pull-ups-14/10/10/8/8/8/8/8=74
Push-ups-15/12/11/8/9/8/9/8=80
Sit-ups-15/14/15/15/12/12/10/10=103
Squats-14/15/15/15/15/15/15/17=121
total=378
beat my last total by 34

M/ 40/ 6'/ 218

Pull up – 10, 7, 5, 3, 3, 3, 2, 2 = 35
Push up – 15, 16, 12, 8, 6, 6, 5, 3 = 71
Sit up – 10, 10, 10, 10, 10, 10, 9, 9 = 78
Squat – 18, 17, 17, 16, 15, 15, 16, 15 = 129

Total: 313

Scaled to three rounds, gravitron assisted pu, averaged 7 pu per round, 15 pu, 10 sit ups and 10 squats per round

Made up yesterday wod :
5x5 deadlifts
135x10 wu
185x5
205x5
225x5
235x5
240x5

first tabata something else, ouch...

pull ups: 13,12,11,7,6,5,5,5=64
push ups: 15,9,9,5,5,5,5,5=58
sit ups (anchored): 12,11,12,11,9,9,8,7=79
squats: 14,13,14,13,14,13,15,15:111

total: 312

Enjoyed the Gym Jones article. I've been dying to know what goes on inside that gym and whether its worth the hype. Now I know its not.

as rx'd

72 pull ups
117 push ups
115 sit ups
131 squats

432 total reps

Pull-ups: 9 + 8 + 6 + 5 + 5 + 5 + 4 + 4 = 46
Push-ups: 15 + 11 + 7 + 5 + 4 + 4 + 4 + 4 = 54
Anchored Sit-ups: 12 + 9 + 9 + 8 + 8 + 8 + 7 + 7 = 68
Squats: 21 + 20 + 18 + 16 + 16 + 16 + 16 + 16 = 139

Total = 307

I LOVE THIS WOD!!!

Not my best performance, but still fun.

Pull ups: 83 (weak here today)
Push ups: 118
Sit ups: 162
Squats: 173

TOTAL: 536 off PR by 30

ran 1 mile and did Rippetoe Starting Strength for Press and Power Clean.

HIT IT HARD EVERYONE!!!

pull- ups: 42
push- ups: 111
sit- ups: 104
squats: 165

total = 422

M/41/5'11"/185

Pull-ups: 7-6-6-5-5-5-5-5=44
Push-ups: 15-11-9-8-7-7-7-6=70
Sit-ups: 13-12-12-12-11-11-11-11=93
Squats: 18-19-18-18-17-17-17-17=141
Total: 348

M/16/145/5'11

Pull ups: 61
Push ups: 102
Sit ups: 63
Squats: 128
TOTAL: 354
(Couldn't get a good kip because a parked car was right next to my pull up bar)

29/m/6'4/206

Made up DL 5 x 5 from yesterday followed by tabata.

5 x 5 = 185/215/235/255/275
tabata = pullups: 64
pushups 70
Situps (GHD) 65
Squats 116
Total: 315

1st time and it was a great workout.

Pull: 12,12,9,8,7,7,7,7, 69
Push: 15,13,12,12,10,10,9,10 91
Sit: 14,13,15,12,15,12,12,12 105
Squat: 17,16,15,12,14,13,14,13 114

379 Total (short of my 400 goal)

16,14,11,10,9,7,7,8= 82

21,20,18,16,14,14,14,15= 132

8,7,6,6,6,7,6,8= 54

18,18,17,16,16,14,14,14= 143

Total: 411

Sunday musings (a little late; still on vaca mode)...

1) Vacation. There is always a price to pay for a vacation. I am sitting at my desk shuffling paper on a Sunday. Got home from vacation yesterday.

2) Intensity is the key to fitness.It appears that even those who preach to the contrary practice what they do not preach. That's OK, or IMO it should be. We should first be interested in more fitness happening in more people.

3) Family. Families are weird, eh? I have just returned from spending a week with La Famille White on Cape Cod for the 18th consecutive year. Truly a magnificent accomplishment in the history of modern extended family relations. As the week rolls on we all slide back, or are dragged back kicking and screaming, to our original family roles. The peacekeeper/abuse sponge, the instigator, the surly brat, the target. Why is this, when each one of us has grown so much over the years, some of us even grown UP?

4) Parenting. It's really weird to spend an extended amount of time in the same house with multiple families while they are each actively pursuing the act of parenting. Have you ever done this? Done it when there was no escaping?

Mrs. Bingo and I are the oldest, first married, and first to create grandchildren. We are therefore also, now and evermore, the stupidest. No one is able to appreciate the difficulty and complexity of addressing any child developmental stage until they are knee deep in living it, although it's amazing how much advice one receives from those not yet at any particular stage! Despite our shortcomings and obvious intellectual insufficiencies we have soldiered on nonetheless with good humor and grace...at least in the case of Mrs. Bingo.

After a week of (silent) observation of various parenting techniques and styles (silent because no one ever wants to hear "I told you so", do they) I think I've come up with a general rule, or guideline, to the parenting thing. It seems that successful parents, those who manage to create useful, productive, mostly happy progeny who do not hate their parents, do so by setting clear and uniformly observed limits. Boundries within which the children live and learn. A sort of "silo" with virtual walls that exist both indoors and out. An open-ended silo is never successful because there is ultimately no clear limit established. A very skinny silo, bound up in rules and regs, with very little room for growth can be just as unsuccessful, and can be pretty tough to watch at that.

But it IS possible for even the tightest, skinniest silo to be successful in creating happy, successful, well-adjusted children. Why is that, if it's so painful to watch a family silo that is so tight, so rigid, with so little room for growth? Ah, it's because it's not only the presence of parentally laid limits, the creation of the silo that is the ultimate source of parental success, it's what ELSE you put in that silo that counts.

You gotta add love. It doesn't matter whether your silo is looks like Old McDonald's or a McDonald's straw. Lots and lots of love. Fill every space in that silo that's not already filled up with a kid with love.

There's never enough of that in any family, ya know?

I'll see you next week...

Pullups-
13*12*11*9*9*7*7*7=75
Pushups-
20*13*11*10*8*8*7*9=86
Situps-
15*12*13*11*10*11*10*10=92
Squats-
17*15*13*14*14*13*13*14=113
Total=
366(pr)

M/30/5'11"/172
PBR TODAY!!!!

20-16-10-11-8-8-8-8=89
18-15-12-10-9-8-6-8=86
14-12-13-10-10-11-10-12=92
20-16-14-14-13-13-13-17=120
TOTAL: 387

5/1
15-10-7-6-5-3-5-4=55
20-12-8-7-6-5-6-5=69
19-17-14-13-14-12-11-11=111
16-14-13-13-13-14-13-14=110
TOTAL: 345

11/30
10-7-4-3-2-2-2-2=32
16-13-10-7-7-6-7-7=73
16-16-16-16-16-16-15-12=123
12-12-12-12-12-12-12-12=96
TOTAL: 324

It's amazing what a diet change and lot & lots of pullups can do for a person.

Matt
Pull: 6-4-5-4-4-3-3-3
Push: 14-10-7-6-5-5-5-4
Sit: 14-13-10-9-9-8-8-7
Squat: 16-15-14-13-14-13-13-16
Total: 280

Karen
Pull: 6-6-6-6-4-6-4-5
Push: 11-9-9-6-5-6-5-5
Sit: 13-8-8-8-7-8-7-7
Squat: 11-13-13-13-14-13-14-16
Total: 272

Forgot to mention:
Matt pull-ups jumping rounds 3 - 8.
Karen pull-ups jumping rounds 1 - 8.

pull-46
push-85
sit-67
squat-149

total=347

Thank you Coach, Jimmy L., Steve Serano and the rest of CFHQ for putting on such an informative lecture with Dr. Barry Sears. What an experience hearing the straight forward science behind the "Zone" principles by its founder. As most of us in attendance would admit, we could have listened for 4 more hours on how our nutrition could enhance our performances. What a great time. Thank you Dr. Sears.

477

Just read this while sitting here at work....interested to see what some of you think about it....

http://www.time.com/time/health/article/0,8599,1914857,00.html?cnn=yes

m/40/6'/192
Since I'm a few days behind (and did L-pullups/ rope yesterday), and since I couldn't get to the gym today for DL's, I decided to start this cycle on schedule with Tabatha Something Else. But since I did so many pullups yesterday, I subbed one legged/ one arm bent dumbbell rows with 75 lbs, alternating sides each miniset.

Results:
Pulls (sub db rows): 14, 14, 14, 14, 10, 10, 12, 12 Total= 100
Pushups: 19, 18, 10, 12, 10, 10, 10, 9 Total= 98
Situps: 10, 10, 10, 10, 8, 10, 8, 10 Total= 78
Squats: 16, 16, 16, 16, 14, 16, 16, 15 Total= 125

Total= 401

Here's some that someone made a long time ago:

http://www.redtown.org/IntervalWorkout.mp3
http://www.redtown.org/TSE_JustChimes.mp3

M/25/140/5'11"

380 need to work on push ups

As Rx'd:

Pullups (on rings): 16-12-10-9-6-7-7-6 = 73 (tied)
Push Ups: 20-15-10-10-9-8-9-10 = 91 (PR by 9)
Situps (abmat): 15-12-12-11-10-10-10 = 90 (6 less)
Squat: 20-18-16-16-18-17-15-17 = 137 (PR by 5)

Total: 391 (PR by 8)

Progress is slow and steady on this one i guess lol. Wish i would have gotten 400 but next time. It was 98 here today which is not typical, sweat limited my pullup grip and hanging on. Think i could have gotten more otherwise, but I was super thankful for the nice weather since it's rare :)

*Brought my macbook with me and used the Online Tabata Timer, kept score on small dry erase board during rest

m/215/30

Pull ups- 10,8,6,3,3,4,4,4 = 42

Push ups- 20,20,15,8,10,10,10,10 = 103

Sit ups- 15,14,16,11,8,10,8,7 = 89

Squats - 19,14,13,11,21,22,15,21 = 136

Total Reps = 370

Used a running stopwatch and finished at 15:50 just like I was supposed to. On my pullups a couple sets ran long then I had to shorten up next ones. After 5 sets pullups I went to a bar on the power rack and did pullups from there.

male/185 39 yoa

pullups 29
power rack pullups (3 sets) 18

pushups 69 all correctly done.

situps 73

squats 130

Pushups: 23, 15, 14, 12, 10, 10, 10, 9; 103
Situps: 35, 30, 23, 23, 21, 19, 21, 20; 192
Squats: 15, 17, 17, 14, 12, 14, 15; 121
Pullups: 11, 14, 12, 9, 9, 8, 7, 9; 79
Total: 495 PR

Usual unanchored crossover situps, and out of order to accomodate neighbor Bob. Thanks Bingo for your frank and cogent analysis. As a non-parent I have all kinds of useful advice, but it sounds like Mrs. Bingo has it covered!
Thanks Coach and Lauren.

Did my sits without anchor this time - tough! And my pushups remain pathetic ...

PULL: 12,10,10,8,8,10,6,5 = 69
PUSH: 10 10 10 10 8 5 5 7 = 65
SIT: 10 10 10 10 10 10 10 11 = 81
SQUAT: 17 17 17 16 18 17 17 17 = 136
TOTAL: 351

First week of doing crossfit's WOD

Pull: 41
Push: 90
Crunches: 168
Squats: 135

I feel like I cheated myself doing crunches in place of sit-ups.

pull ups- 16,10,7,3,7,4,4,4 (strict)
push ups-24,22,21,20,16,8,13,15
sit ups- 14,18,10,15,15,11,10,14
squats-20,20,20,20,14,20,20,22

total- 457 M/28/6'3"/205

Died on strict pull ups!

Used the perfect pushup for pushups and did bent leg raises for the situps (back trashed from the deadlifts yesterday)

Total: 343

m/28/73/238

pull ups
10/7/6/5/4/4/4/4 = 44 better than last time
push ups / perfect push ups
12/7/8/5/5/5/5/5/ = 52 less this time
sit ups / crunches
24/23/20/15/18/20/20/20 = 160 better
squats
14/12/10/11/10/11/10/11 = 89 less this time

total= 345 new pr 301 last time sit ups saved me
did a 20 mile ride before this

f/37/110
12/11
10/10
10/8
9/10
total 80

pullups 8-5-5-4-4-3-4-3 (grav @30#)
pushups 12-10-8-6-5-5-5-6
situps 14-14-12-12-11-11-11-11 (hip flexors disengaged)
squats 12-13-14-13-13-13-13-13

followed by deadlifts 5-5-5-5-5 focus on form
65-85-105-125-125

as rx'd
pullups: 69
pushups:123
K2E's:39
squats:118
total:349
BRUTAL!

Did this at home, skipped pullups. Need to download the timer next time!

Pushups: 29, 25, 10, 10, 10, 9, 8, 10 (total 111)
Situps: 14, 12, 12, 10, 10, 9, 11, 10 (total 88)
Squats: 17, 20, 18, 18, 18, 18, 18, 22 (total 149)

TOTAL 348 less pullups

pullups pushups situps squats
14 20 10 18
14 15 9 18
10 14 8 16
8 12 7 16
8 11 8 14
8 10 8 14
6 8 9 14
4 8 8 14
___ ___ ___ ____
74 98 67 124 total 363

pullups: 51
pushups: 83
Situps: 82
Squats: 95

Total 311

first time doing a tabata

pull-ups - 66
push-ups - 108
sit-ups - 120 (flat)
squats - 152
total - 446

tabata score - 47

pull-ups are real weak and the push-ups are so-so.

Pullups: 8,4,8,6,8,7,5,5
Pushup: 9,8,7,7,7,5,7,7
Situps: 11,11,11,10,10,9,9,9
Squats: 13,12,11,11,10,10,10,10
Total- 278

474

PU = 10,10,10,10,10,10,9,8 = 77
SQUAT - 20,20,20,20,20,20,22,22 = 164
PUSH UPS - 20,20,20,25,20,25,20,25, = 175
SIT UPS -13,13,13,13,13,13,13,14 = 105
TOTAL 521 - PR BY 63 (PUSHUPS UP BY 45)
RESTED 3-4 MINUTES BETWEEN EXERCISES

14/132/5'8.5"
Tabata Take 2!
Scaled down to 5 sets
Pullups- 30 (kipping)
Push ups- 50
Sit ups- 60
Squats- 100
Total: 240
Collapsed after the squats
fun hard workout but made me vomit a bit,KEEP EM COMING

M/24/160#/5'7"

CFwu

As Rx'd

PU - 15, 15, 11, 5, 6, 6, 5, 5 (68 - PR by 5)
Psh - 22, 15, 8, 8, 5, 5, 6, 6 (75 - Missed PR by 7)
SU - 16, 12, 9, 9, 10, 9, 8, 10 (83 - PR by 20)
Sq - 20, 18, 19, 18, 16, 16, 16, 17 (140 - PR by 15)

Total Reps: 366 (PR by 59)

F/135
As r'xd
Pull-ups 7-4-3-5-4-4-5-5
Push-ups 20-13-11-11-8-7-9-9
Sit-ups 7-9-8-8-7-8-8-10
Squats 21-19-16-21-20-21-20-21-20-17

= 344

29/m/184

296 with 20 lb vest. Breakdown was:

PU: 69
push-ups: 60
SU: 86
squats: 81

m/32/6-1/185

pull: 6/6/6/6/6/5/3/3 = 41
push: 10/10/10/10/10/7/7/7 = 71
sit: 11/11/11/11/11/12/12/13 = 92
squat: 12/12/12/12/12/12/14/14 = 100

Total score: 304

23/m/6'0/175lbs

Pull-ups: 15,10,9,7,7,5,6,6
Push-ups: 15,15,15,10,8,8,8,6
Sit-ups : 10,10,10,8,7,7,7,8
Squat : 15,15,15,15,12,14,13,15
TOTAL : 331

BRUTAL

Pull-up: 8,5,5,5,4,4,6,5- T42
Push-Up: 10, 11, 10, 9, 9, 8, 9, 8- T74
Sit-Up: 10, 11, 10, 10, 10, 9, 10, 10- T80
Squat: 12, 13, 14, 13, 11, 12, 15, 16- T106
Total: 302

m/28/6'5"/177#
New to crossfit. Been doing these workouts for about a month. Never been that strong being the lanky drink-o-water that I am, but always thought of myself as being in pretty good shape. These workouts humble me. I love it!

Pull-ups: 70
Push-ups:159
Sit-ups: 91
Squats: 143

Total: 463

Did with 1 minute break between sets.

23m/5'9"/157

#158

Not an expert, but life isn't about weightloss.
You can get much stronger while maintaining the same weight (fat/muscle ratio).

Also, 'eating to compensate' can be done in different ways. You can load up on bad food on one side, but eating some fruit or (if you're in the zone) adding a block to your next zone meal/snack would be better.

m/24yrs/229lbs

Pull-ups - 58
Push-ups - 95
Sit-ups - 74
Squats - 156

gotta work on my pull-ups...grip is shot from deadlifts...

love the tabatas...love, peace and chicken grease...

439 - After 5th round of PU had to switch to jumping PUs

Pull:86
Push:110
Sit:96
Squat:111
Total: 407 as rx'd

as rx'd - 418 total

As Rx'd
Total reps: 469

Pullups 74
PUshups: 120
Sit ups: 66
Squats: 209

As Rx'd 449

pullups: 76
Pushups: 130
Situps: 113
Squats: 130

Warmup: 1 mile run (8:00)

Pullups: 40
Pushups: 70
Situps: 108
Squats: 80
Total: 298

Then on a football field: 10 x 100 yard sprints with 30 seconds rest between each and all sprints under 15 seconds.

as rx'd
12 15 15 20
10 15 15 20
10 15 15 20
10 15 15 20
10 15 15 20
10 10 15 20
6 11 16 25
9 13 17 24

total = 485

Warm-up: 9 mile mountain bike trail ride.
Tabata Something Else:
Pullups:83
Pushups:82
Situps:64
Squats:105

as rx'd
pu: 52
psup: 90
su: 85
sq: 126

grand total: 353

bwt-235

pu: 48
psup 108
su: 120
sq: 105

total- 381

pullups: 45
pushups: 73
situps: 80
squats (+45lbs): 81

279

got 428 as rx'd,
that was painfully enjoyable.

f/39/173/5'11"

331 reps

subbed TRX strap rows instead of pullups.

Wow! It was pretty hot doing this today...at least in a garage everyone can take a layer off! hahaha...today I fully appreciated NOT doing this at the gym with A/C!!!

pullups 47 (kip)..i missed counted did 7 rounds oops
pushups 65
situps 86
squats 153
TOTAL: 351

M/47/5-11/200

Tough. Felt like 16 minutes of straight work with no actual rest. And I pulled a muscle in my neck/trap for what seems like the twentieth time.

Pullups- 25-20-15-10-10
Pushups- 20-20-20-15-12
Sits- 20-20-20-15-12
Squats- 20-15-15-13-12
329

pullups:58
pushups:82
situps:81(feet unsupported)
squats:141

total:362

Was visiting Florida, now I am in New Mexico. Ran a 5K yesterday in the dry heat and 5000 ft elevation at just under 25:00. Seems slow, but felt good.

Today was my first experience with Tabatas and it almost made me puke. I did them with my 13 yo daughter so we could take notes for eachother.

Results:

67
115
80
158

Total: 420

M/35/184

Deadhang Pull-ups: 31
PU: 76
SU: 67
Squat: 131

First time WOD: 305

Joe C.

Sounds like patellar tendonitis. Try new shoes, running on grass, running as softly as possible.

Reduce miles until it gets better and ice after every run

Very interesting pdf read on the Gym Jones.

Anybody have thoughts on how this jives with the Ranger Regiment's Ranger Athlete Warrior effort?

(Actually did a workout too, the row-burpee-run deal: 17:26)

J. Fleece

Not happy with my performance, but it was fun.
pullup-36
pushup-74
situp-148
squat-102
Total 360; going for 400+ next time.

pullup: 45
pushup: 42
situp: 68
squat: 100
255

As Rx'd

Pull-up: 15-8-8-8-7-8-7-5 = 66
Push-up: 10-12-13-10-10-10-10-8 = 83
Sit-up: 17-18-17-17-17-17-17-16 = 136
Squat: 20-17-17-17-17-18-17-18 = 141

Total = 426 (Matched last PR)

I was surprise that I matched my last PR since I just getting over a cold.

This is my third week on the zone diet and I am doing pretty well on most of the WODs. PR my 5 reps max deadlift yesterday and I don't feel as gas-out on most of the workout.

m/42/163/6'

pu:106
ps:136
su:167
sq:149
total:558

last time: 630..well that sucks

do I have to do 8 rounds of pull-ups before i switch to push-ups????

After 12 days off vacation- as RX'd
395 total reps.

RIP "Johnny" SEAL team member KIA Afganistan on July 18th 2009, he was 27 years young.
Can someone make up a workout and name it after him or let me make one up?

with respect to timing. I found that if I set my timex ironman watch timer to 30 second repeats, the alarm beeped for 10 seconds (my rest) and then was quiet for the last 20 seconds (my work time). It worked well. I then kept a pad of paper next to me and had time in the 10 seconds off to write down my reps for the set.

WAAAAY under par today (day 21 on zone)

375 as Rx'd (last time was 434 for PR in November)

Pull - 79 (83 is PR)
Push - 83 (87 is PR)
Sit - 109 (120 is PR)
Squat - 104 (144 is PR) - the tank went dry on the first round of squats today. Wasn't gassed, not really burning - just couldn't make my legs move. Felt like they were going to fail!

OK, I don't look like I'm lean enough to up the fat, but if this continues for one more week, I'm going up in fat. (probably 3x). If that doesn't feel better in another 30 days, I think I'll be going back to the Metabolic diet. We'll see how the next few weeks go...

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d:
Pull ups: 8-8-8-8-8-8-8-8 = 64
Push ups: 10-10-10-10-10-10-7-7=74
Sit ups: 9-9-9-9-9-9-9-9=72
Squats: 15-15-15-15-15-15-15-15= 120
Total= 330PR
Foam roll after
Compared to 090501: 300
Compared to 080818: 303PR

25/m/5'11"/177
as rx'd
62pull-ups(gained 5)
60push-ups(lost 6)
114sit-ups(lost 18)
132squats(lost3)
368 total. Lost 22 from last time.
Coming off another long break from vacation.

This WOD calls for a timer of some sort; FYI- if you have an iphone there is an app named "RoundTimer", it is 100% able to be cusomized with # of rounds, length of rounds, rest time ect. Your music still plays in the background.
The sound is not very loud but if you have your ipod/iphone hooked up to external speakers; it works fine. I haven't tried it with headphones but it probably is fine.
I use it for jumprope training too and since this is the first time doing this WOD, it worked perfect.

AHAHAHA, I get this posting in its entirety now. Coach and CF Corporate, you're a devious [bunch of] f*ck[s].

Russell Burger: as someone who was at that same exact seminar all I can say is shame on you. I would expect someone aspiring to get back into the Rangers would have a higher degree of integrity and sense of respect and honor.

Your article is dishonest and you know it. You owe the Gym Jones organization an apology and the rest of the XFit community the full story.

John Frieh
Portland, OR

I hope this lecture well be posted in the CFJ
:)

pullups: 8-8-7-7-5-6-5=46
pushups: 11-12-10-10-10-10-9-9=81
situps: 11-11-12-10-9-10-10-9=82
squats: 12-12-14-13-14-14-14-16=109
total = 318 PR by 9 and no assist on pullups this time yay! (last time used band)

14/M/5'9"/135
Pull ups: 43
Push ups: 77
Sit ups: 124
Squats: 151

D
@ home
JPU's 67
PU's 91
SU's 242 (on floor)
SQ's 139

TOTAL 539 (PR by 86)

m/25/5'11"/180
367 rx'ed
9 off pr

M/28/6'1"/194lbs
Pull ups: 45
Push ups: 63
Sit ups (GHD): 59
Squats: 143
Total: 310-THIS ONE SUCKED!

F/27/5'7"/125lbs
Pull ups (band assisted):35
Push ups:84
Sit ups (GHD):87
Squats:156
Total: 362!

70
123
95
110

398

thought i might throw in tabata burpees at the end, but decided otherwise. would have been 3-4 per, ha.

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

Pull ups: 67
Pushups: 162
Situps: 145
Squats: 196

Total=570 pr

24/m/6'7/225

Pullups (deadhang):10-4-4-3-2-3-3-2 = 31
Pushups: 20-10-8-7-4-6-5-6 = 66
Situps (unanchored): 14-11-11-11-10-11-9-10 = 87
Squats: 19-17-17-13-14-13-14-15 = 122

Total: 306

LT:
Scaled to 4 sets of pushups, situps, and squats

14-11-9-8 = 42
10-9-10-10 = 39
12-12-12-13 = 49

Total: 130

I found the Gym Jones article very interesting. I first came to Gym Jones because of the movie "300" and the article Mark Twight did about 300 opinions. It was only after a lot of digging on his site that I found a reference to CrossFit (which has since been removed) and finally found my way here. Here are some of my observations on Gym Jones, today's article, and my experience.

As someone wanting to learn on my own, CrossFit is much more accessible. Gym Jones's elitism really hurts it here if the standard of success is how many people you influence. (That's the primary reason I'm here.) And if you're money motivated, influence usually correlates pretty well with profit.

It strikes me that Mark Twight's main problem with CrossFit stems from the fact that you can't win the Tour de France by doing just CrossFit (nothing new here). I think that's what he really means when he says he plateaued--he plateaued in the sport that he cared about. So he's essentially trying to apply the ideas of CrossFit to sport-specific training. There's nothing wrong with that except that he still tends to label what he's doing as "fitness" or GPP. You can't have it both ways. I think it would be much clearer if he said that he's selling sport-specific CrossFit. The problem with that is that it doesn't give any reason for the military/LEO communities to come to him...because CrossFit is *already* optimized for that "sport".

The problem is that CrossFit is targeted towards the masses (i.e. general fitness). Gym Jones is targetted towards specific fitness. In so doing, he immediately shrinks his market. But he doesn't want to shrink his market, so he still has to try to keep some of the general fitness/GPP stuff. The end result is that because he's trying to compete with CrossFit while alse setting himself apart from CrossFit, he has to resort to these contradictions and double-talk.

Gym Jones is not suitable for me personally because I don't have a sport. My job is sedentary and my life outside of work is also fairly sedentary. I've participated in various sports and I would like to be fit for any sporting opportunity that comes my way. None of Mark Twight's ideas really resonate with me. CrossFit, however, is a perfect match.

I think the main problem with Mark Twight is that his financial ambitions are bigger than what he thinks he can accomplish as a CrossFit affiliate. So he feels he has to compete--hence the dichotomy of contradictions.

last couple days:

Aaron 25/200/5'10"
Total of lowest is 39

tabata 1.5 pood KB swing, 11
1 rep deadlift 245

Elliot 22/185/5'11"
24 hips hurt so subed 45# press, jumping pullups and knee pushups

Tabata 1 pood swings total of 82
1 rep deadlift 225, quit due to light headedness, didnt' reach a failing load.

This one was hard. Maybe because I turned 39 3 days ago? Or because I had to put my young dog down today? (only 2 years old) Little sleep.. I dont know.. but it was hard.

Pullups 16-14-5-10-5-5-3-6
Pushups 22-18-13-14-10-8-6-7
Situps 15-21-18-19-12-11-11-10
Squat 21-17-15-18-13-18-13
Total = 412

M/39/190/77"

38M/5'10"/167#

W/U: 17 ROM exercises.

Total = 541*; Tabata Total = 48*.

Strict pull-ups: 64 (10-10-8-8-8-7-6-7).
Honest push-ups: 140 (30-21-20-16-14-13-12-14).
Bent-knee anchored sit-ups: 167 (31-25-22-20-18-17-17-17).
11-inch box squats: 170 (25-20-20-20-20-20-20-25).

*Hot and humid conditions w/o a lot of energy. Surprised to see numbers like this. First time using Hans-Christian Sperker's Tabata Timer. So I compared the timer to my stop watch. Turns out the timer's 20 seconds is actually 30 seconds and its 10 seconds is actually 15 seconds. Oh well. Still a good workout.

Spent the day at the Youngstown Air Reserve Station Air Show and Open House. Man, the U.S. Air Force Thunderbirds put on one hell of a show!

m/29/195

tabata something else as rx'd: 416

not a pr and not a very good day for me.
ten seconds just wasn't long enoungh today.

#224 John Frieh,

I haven't been to any Gym Jones training, so I really can't verify that Russell Burger's article is accurate or truthful. However, it lines up with everything I have seen and read about Gym Jones (and I've read just about all the free materials available on gymjones.com).

Unless you give some more concrete explanation as to why you think the article is dishonest, my personal experience leads me to believe Russell Burger more than you. Can you elaborate? I'm genuinely interested.

https://www.benning.army.mil/75thranger/content/raw.htm

Would be interesting to hear what Burger, current/Jones-trained Rangers (possibly those two that were in the same class), and other have to say.

J. Fleece

Pullups 10-10-8-8-8-7-7-7
Pushups 15-12-15-14-13-17-14-10
Situps 21-22-14-15-12-12-13-12
Squats 15-17-15-16-15-21-15-20
Total = 430

p/u 10-10-10-8-7-6-5-6 (62)
pshup- 18-18-18-18-14-12-10...uh-oh, only 7 (108)
s/u 20-20-20-20-20-20-20-18 (158)
sq 21-21-21-21-21-21-21-22 (169)

20/m/155/5'8

Well I'm assuming anyone who was to read this far down is such a die hard crossfitter that they would love to help me out with my predicament... I'm looking for a religious Paleo dieter who I could talk to over email, I have a couple things I want to talk about, and I could like IM them or something. Hopefully someone who has been through it all on this diet. So drop me and email when ya get the chance. THANKS

WORDUP #244 go to marksdailyapple.com it's an excellent resource plus it has links to everyother paleo website

Pullups 9,9,9,9,9,8,6,3 = 62
Pushups 13,12,12,12,12,6,6,6 = 79
Situps 12,12,12,10,10,10,10,10 = 86
Squats 16,16,16,16,16,16,16,20 = 132

approximate count above --> 359
outside - 84F / 91F

As prescribed:

Pullups: 85
Pushups: 102
Situps: 81
Squats: 165

Total: 433

the gym jones article was interesting to me especially since i recently switched from crossfit mains site wods to the gym jones wods. i had been crossfitting for two years and had completely stopped progressing. all of my times were the same as months before and some were actually getting worse. i was completely bored with crossfit and felt like i was doing the same basic workout over and over, crossfit was not feeling random at all. i've been following the gym jones site for a month now and have been re-invigorated! i'm interested in working out, i'm having fun again and best of all i am improving again.....i'm not saying one is better than the other but for me it was a welcome change of scenery.

#231~Tabata Burpees...YIKES!

#232~ 570 Tabata Something Else score=EXCELLENT! My best is 566 and I was 30 off from that today. WAY TO ROCK THAT WOD!

32
58
70
81
After graveyard shift

34/M/6'00/181

295

Had to do ring pull-ups this time.

5 hours sleep and long workday prior to WOD.

PR is 366.

wu: Gerkin Treadmill Test

Pull: 10,10,10,10,8,7,7,7=69 (64 last time)
Push: 10,10,10,10,10,8,7,6=71 (74 last time)
Sit: 15,14,14,14,14,13,13,13=110 (104 last time)
Squat: 17,18,17,16,14,13,13,12=120 (129 last time)

370 (371 last time)

Mark
Pull ups - 11,10,10,10,10,9,8,8 = 76
Push ups - 10,10,10,10,10,10,10,9 = 79
Sit ups - 17,17,17,17,17,17,17,17 = 136
Squats - 19,20,19,19,19,18,17,19 = 150
Total = 441

Theresa
Pull ups - 7,7,4,5,5,4,4,4 = 40
Push ups - 9,8,8,8,7,5,5,6 = 56
Sit ups - 14,13,14,14,14,14,14,13 = 110
Squats - 19,19,18,18,18,18,18,18 = 146
Total = 352

WOD Tabata Something Else ,as rx'd ,
p-ups 17-16-15-12-6-8-8-10 (92) -20
press-ups 17-12-12-10-10-10-10-12 (93) -10
s-ups 15-8-16-12-15-12-16-17 (112) -26
squats 17-14-12-15-15-15-18-20 (126) -22
tot 423 -74 (501 last time )
lost sooooooo much time writing down and not gettin back in time to start again,makes a big difference to numbers !la culpa es mia !
before ,s/p and after, ohs .hope this bloody rain goes off for the 800m !

ran 2 miles
jump rope 3 mins
kettlebell 2x25
shoulder exercises
CFWU 1 x15

Total 310

Pull ups: 12+10+8+7+5+5+5+5=57
Push ups: 25+20+18+14+10+10+11+9=117
Sit ups: 12+10+7+12+14+15+14+15=99
Squats: 17+15+15+16+16+16+15+14=124

Total = 397

18/M/5'7"/160
As Rx'd
Pullups 110
Pushups 86
Situps 91
Squats 153
TOTAL 440

A great workout, haven't done many tabatas lately.

M/189/35/5'10"
as rx'd 399 pr

F/122/37/5'5"
as rx'd 370 pr

318

Things to work on are push ups and pull ups. I nearly maxed out the squats doing on average 17 per interval. Pretty happy with my score but compared to the rest of you folks I got some work to do for next time :)

pull-ups 15,9,8,6,5,6,5,4=58
push-ups 23,20,12,12,10,8,6,5=96
sit-ups 9,10,10,14,14,14,13,13=97
squats 21,19,20,20,18,19,20,17=152

58+96+97+152=403

M/29/6'4"/202

Rx'd

Pullups: 8-8-8-8-8-8-8-8=64
Pushups: 10-10-10-10-8-6-6-7=67
Situps: 15-15-15-15-15-15-15-16=121
Squat: 15-15-15-15-15-15-15-15=120

Total=372 PR

Every rep strict full ROM.

As rx'd
Pull-ups - 66
Push-ups - 72
Sit-ups - 77
Squats - 134

Last Time:
Pull ups: 69
Push ups: 78
GHD Sit ups: 67
Squats: 121

Total: 335

This Time:
Pull ups: 74
Push ups: 96
Sit ups: 81
Squats: 143

Total: 394

Jumping Pull ups: 122
Scaled Push ups: 109
Sit ups: 95
Squats: 140

Total: 466

30 yom, 185 lbs

pullups-80 (pr)
pushups-92 (pr)
situps-104 (pr)
squats-136 (pr)
Total- 412 reps (pr)

I have renamed this WOD 16MOH (16 minutes of hell)
"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.

when I couldnt do anymore pullups, I did jumping pullups, when I couldnt do anymore push ups, I got up on my knees and did them-

pullups- 58
pushups- 120
situps- 101
squats- 134
total- 413

As someone that spoke to Mark Twight and his wife, asking if all of what has transpired on this site and not on his, I was amazed by the great differences I hear on here and what they told me.

First, when I talked to his wife, she was extremely kind and when I asked why the beef between the two, she said that both Coach and Mark had a falling out, but at no time did she bash CrossFit. Much of what GymJones does is not like CrossFit. Reading over my programming that I received from my cert, CrossFit has a basic protocol which GymJones also having his book and materials and someone who attended both certs attests to is not the same. I have heard so much bashing on this board and the message boards about Mark, if you do a search you will find plenty of negative crap said by CrossFitters and if not anything by Mark himself.

I then asked about the elitism, and his explanation was different then what I expected after reading all of his material on his website. I would tell most of you in here that bash that sometimes you need the "rest" of the story. He said that he is an accomplished Alpine climber, an author and is finacially sound all on his own, and as he has grown older he wants to spend time around those that like to train hard like he does, that is why his "membership" is low. He doesn't run a gym like we would like to think. He just likes to train and bring like minded people in.

I got into being an affiliate because I wanted people to better themselves but it is frustrating and time consuming if you have clients that don't really want to change, he chooses not to use his time that way. He understands why we invite everyone because we are trying to make a "business" of it and he is not.

His wife also told me that they were not affiliated at any time. In the beginning Mark and Coach collaborated together, Mark learning about CrossFit and Coach learning about the training that an extreme alpinest does to prepare. Now, affiliation as it currently is can be proved but in the beginning perhaps being affiliated meant working together but it was interesting that she said it.

All communications I have had with Mark have been professional which is more than I can say from what I have seen here. Is Mark threating CrossFit in anyway that HQ is going to fund someone going so they can report back...What is the point? I have checked Google and not come back with any trash talking about Coach or CrossFit by Mark so I am at a loss as to why this is still an issue.

This is some of the B.S. I don't like behind the great machine that is CrossFit. I enjoy the methodology and met good and great people. I have fought with many of you, found forgiveness, and grown, and as Coach as told me personally I am a dissenter and we need it.

The GymJones website is purposeful in its want to keep people at bay, it is a path. If you read the cover of a book and decided without opening the pages what the entire book is about; you have said something about you and your judgements. If you get past the website and actually talk to the man, then you have accepted that you don't know everything and perhaps there is more to know. Suddenly, you find a very nice person that is complex, interesting, and well...polite.

I know that this isn't going to die but in my opinion it is pretty low brow...

M/202/5'7"/19

pullups-56
pushups-83
situps-84
squats-138
total-361

M/170/5'11"/20
pullups-72
pushups-79
situps-112
squats-170
total-433

M/164/5'10"/21
pullups-88
pushups-64
situps-107
squats-227
total-486

466
74/166/81/155
good full range on squats caused me time. lvl 8 30 mins on stairs.

Dec 1 20008:
438
70/140/83/145
used strategy of 10 reps for PU's till end, slower on all else, better form on squats.
wu=30 min stairs at home lvl 8 prog, still sour from KB class at Equinox yesterday

487
64/155/91/177
wu-run 5th st loop with dog 9min, end with same loop 8 min, full yoga stretch

this was no fun

Subbed 130 lbs lat pulldowns for pull ups after first round. The bar was way too thin. I could not hold on.

pull ups - 41
push ups - 45
Sits Ups - 96
Squats - 88

wow... this is crap!!

m/32/6'6/244

50 regular and jumping from floor pullups
94 situps
141 squats
88 pushups

373 total

too many numbers to keep track of, but finished workout. Not in good enough shape to think logically enough to track the reps. 10 seconds was over in 2.

m/40/69/205

Pullups 10 8 7 7 6 6 5 5
push ups 18 17 15 13 13 13 13 9
sit ups 17 15 15 15 15 15 15 15
squats 20 19 19 19 18 19 19 17

f/28/128

M/33/5'10"/205
Total of 388 reps

6th week of crossfit and loving it!

pullups = 44
pushups = 84
situps = 96
squats = 137

Pull ups - 62 (aimed for 10 per round)
push ups - 134 (aimed for 20 per round)
GHBD sit ups - 76 (aimed for 10 per round)
Squats - 125 (aimed for 15 per round)

Total 397

43/166

As rx'd:

Pullups - 56
Pushups - 87
Situps - 93
Squats - 152

388 - PR

m/30/5'10/205

As rx'd:
pull-ups:61
push-ups:105
sit-ups:104
squats:130
TOTAL:400

Pull-ups 41
Push-ups 68
Sit-ups 72
Squats 112
Total=293

M/35/6'/220

Pushs 100
pulls 104
Sits 84
Squats 130

Total = 418

pullups 65, m 100 incline pullups
pushups 55, m 45 knee pushups
situps 72, m 72
squats 101, m 95

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.

Post total reps from all 32 intervals to comments

M/39/5’8”/177 CF DOB: 8-8-09

Scaled to Puppies

Pullups 9,9,8,9 *Gravitron* = 35
Pushups 18,11,8,7 = 44
Situps 9,8,5,4 = 26
Squats 13,13,13,13 = 52

Total = 157

m/40/6'0"/192

pull-ups 14/12/10/7/6/5/6/6
push-ups 23/17/13/10/10/10/10/8
sit-ups 16/13/12/11/10/10/12/10
squats 16/17/12/12/13/14/15/17

total: 377

#267 Well said, Mr. Neal.

tabata total 433 as rx'd.

Pullups - 9,3,4,2,4,3,2,4 = 31
Pushups - 24,20,14,14,13,12,10,12 = 119
Situps - 13,12,12,12,13,12,11,13 = 98
Squats - 19,16,19,17,17,17,18,21 = 144

total = 392

m/16/5'11/175

first time ever doing this exercise.

335 total. pull ups are what killed my score.

I'll just have room for improvement next time though.

30 Ring Muscle-ups for time:

DNF got 20 in 51:57 but got to 19 around the 25 minute mark! My ego would not let me settle for 19 and I fought it and fought it until I caught the 20 at a super deep low dip. My arms are done and my wrists are torn into shreds. I need to buy that grip tape for my wrists next time...

P.S. Oh and by the way... they were all full lock-out (rings turn to the outside). Maybe next time I'll just go for no ring turn as a progression with the MUs so I can hit 30 easier...

total 470reps

Had to jump at bottom of pullups to complete. I'm used to doing sets of ten slow!!!! The rest i did as Rx'd
M/20/185/5'10''

Great cardio with strength and flexibility true crossfit training. I want more. ( At least I will try!)

467
46/m/5'9"/197

M/25/64"/160
pull 17/14/10/7/6/5/8/5
push 25/25/17/16/12/10/11/10
sit 11/13/11/10/11/10/11/10
squat20/20/20/20/20/15/16/16

total=432

as rx'd today: is 395

as rx'd today: is 395

as rx'd today: is 395

as rx'd today: is 395

25/m/6'1"/170

Pull-ups: 51 (4)
Push-ups: 167 (17)
Sit-ups (GHD): 56 (6)
Squats: 133 (14)

Total: 407 (41)

Pullups could use a lot of work. The last couple sets were just agony.

pullups 43 total 8/6/5/5/5/5/5/4
pushups 75 total 20/12/10/7/6/8/6/6
situps 64 total 11/9/8/7/7/8/7/7
squats 114 total 17/17/15/14/14/14/11/12
not-so-grand total 296

pull up 60 last 4 rds assisted
push up 85 last 4 rds knee push ups
sit ups 77
air squart 85
total 307
This wod killed me. Played hoop in am which may have had an effect.

Pull ups- 12/12/12/10/9/8/8/8
Push ups- 15/15/13/10/8/8/7/7
Sit ups- 10/10/11/9/10/10/10/8
Squats- 15/14/14/12/14/13/12/13

Total - 347

Late post because I did a late workout...

Pull ups- 16,13,13,11,11,10,8,8=90
Push ups- 21,16,13,11,10,9,9,9=98
AB Mat Sit ups- 15,15,14,13,12,12,12,11=104
Squats- 20,20,16,16,16,16,17,20=141

Total 433 (PR)

Old PR on 12/2/2008 was 394

This was the 3rd WOD today and I did it late. I could have done better if it was early and the only WOD of the day. Still good though.

As Rx'd @ Union III
Pull Ups:12,12,11,8,8,6,6,5=68
Push Ups:18,15,9,10,10,5,8=93
Sit Ups:15,15,14,13,13,10,11=91
Squats:16,18,14,16,15,16,16=111
Total: 363

This is what I did last time back in November (10# heavier):
15/10/5/4/4/5J/5J/6J = 54 (38 w/ 16 jumping)
25/15/8/6/5/4/6K/6K = 75 (63 w/ 12 knees)
9/12/10/9/8/8/6/5 = 67
12/12/11/11/11/10/11/12 = 90
= 286

This time I did:
15/11/10/7/6/6/6/7 =68
24/20/14/11/10/10/9/7 = 105
17/15/14/14/14/12/12/12= 110
15/15/15/16/15/16/16/18 = 16
= 409

Holy crap. What a difference dedication makes. Without jumping or going to knees, I KILLED my old numbers. Muscle endurance is obv the weak point here, but dammit even after a long day this workout wasn't as hard as I rem'd it.

Blah. I'm not even going to put down the splits

280 Pushups killed me

Not with it enough to keep an accurate count every round.
Pullups-- kept it at seven/round
Pushups-- declined steadily to five/round
Situps-- declined quickly to ten/round
Squats-- fifteen/round

finally got around to it. Warmed up by installing my pull up bar in my new apartment without the use of a drill. Then did burpees and good mornings till i felt warm. was shooting for 6 pull, 10 push, 12 sit, 14 squat. Here's how it worked out:

Pull: 7,6,6,6,6,4,4,5
Push: 10,10,10,10,7,6,6,6
Sit: 12,12,12,12,10,7,8,8
Squat: 12,12,11,12,11,13,13,17

Total: 291
Min Total: 28 (pr)

First time on Tab as rx'd
Pullups:70
Pushups:92
Situps:101
Squats:136
Total:399
Ill for sure get 400 next time!!!

Thanks very much to Coach, the HQ staff and the Orange County Sheriff's Regional Training Academy for hosting Dr. Barry Sears for the Zone lecture.

The morning was well spent reviewing, updating and focusing on different detailed aspects of the nutritional plan Dr. Sears has nurtured over decades. It was an exceptional opportunity.

from total of 320 (tabata total of 38) to:
Pullups: 11,17,6,6,6,6,4,4 = 50
push: 17,11,9,8,8,8,7,8 = 76
sit: 10,10,11,10,11,11,11,11 = 85
squat: 12,11,12,11,11,13,14,13 = 97

total: 308
Tabata total: 32

wrong direction!!

(pullup bar had no tape/chalk)

Pullups
76
16/10/9/8/9/10/6/8

Pushups
111
20/15/15/15/15/14/10/7

Situps
86
10/12/11/11/11/10/11/10

Squats
139
18/18/18/17/17/16/17/18

Total: 412
(previous: 366)

Go,

you were comment #308 and you got a total of 308.

weeeeiirrd...

#150 Bingo: AWESOME! Always love to read your ramblings...just one note: does SILO = HOPPER?

:)

PU 14,12,9,10,9,9,8,9
pushup 16,13,13,11,11,7,8,8
SU 11,11,11,10,8,8,8,10
Squat 17,17,17,16,18,16,16,17
old pr total 350 tt 34
New pr total 378 TT 39

9 6 6 6 6 6 6 6 = 51
15 13 10 8 9 9 9 7 = 80
15 15 16 14 12 12 11 = 95
15 15 14 13 13 13 13 13 = 109
totl = 335PR
last 311
+24

m/27/225/6'4

Did this one on 090804 as part of the "August Tabata Challenge....

Pull-ups: 10/10/6/7/5/7/6/7 = 58
Push-ups: 11/11/10/9/8/7/8/7 = 71
Sit-ups: 16/16/16/15/15/14/13/13 = 118
Squats: 16/15/16/13/12/12/12/12 = 108
TOTAL: As Rx'd - 355 - PR by 20!

M/58/5'10"/198

my buddy i got started on cfit 3 months ago set an amazing new pr for himself he imrpoved 102 REPS!

(Day after L-Pull up/Rope climb wod - sore)

No pull up bar so strict pull ups off concrete ledge. Very slow!

Pull ups: 5 5 4 4 4 3 3 3...................(31)
Push ups: 15 15 12 8 8 8 8 8.............(82)
Sit ups: 9 9 9 8 8 10 10 10..............(73)
Squats: 14 15 16 14 15 14 14 14...(116)

(302)

#316
Forgot to add that sit ups were GHD-ish using swiss ball

28/m/78kg

Pull: 15-15-12-9-8-8-8-6: 81 (+7)
Push: 26-16-12-10-12-10-10-10: 106 (-5)
Sit: 23-17-16-15-12-13-12-16: 124 (+19)
Squat: 24-20-20-19-18-18-18-20: 157 (-8)

Total: 468 (PB)

Pull ups seem to cap out at 15 - aim to max out as many sets as possible. Then consider learning butterfly kips. Plates helped to avoid wasting time in adjusting grip.
Push ups came down a bit but max effort in first round increased by 4; prolly a matter of pacing
Sit ups substantially increased but last time core was very sore from other wods so this is likely a 'normalised' result.
Squats came down slightly. Might be hydration issue.

PU - still dont know how to kip, so these were dead hang with full ROM - 4,4,4,4,2 w/ hanging, 2wh, 2,4.
Pushups - 15,15,12,12,10,10,10,10
Sit ups - 20 x 8. Probably could have pushed more, just in rhythm.
Squats - 10,10,10,10,12,12,12,12

PU 10 10 10 10 10 10 10 10 = 80
PU 10 10 10 10 10 9 8 7 = 74
SU 18 17 17 14 14 14 13 12 = 119
SQ 19 18 19 19 18 19 19 19 = 150

423

Push Ups C2D
SU's unanchored

35/M/6'/195
82ABN - Iraq

Pull-ups: 15,8,8,5,4,3,4,4 = 51
Push-ups: 20,13,7,8,5,4,4,4 = 65
Sit-ups: 8,8,8,8,7,7,7,6 = 59
Squats: 15,16,12,11,12,13,13,12 = 104

Total: 279

M/6'3"/205

379
Prev: 407 (PR)

41/m/176cm/72kg

As rx'd

Total 450 PR (last time 439)

15-15-15-15-10-10-10-10=100 pull-ups (last time 94)
15-15-12-12-12-12-12-10=100 push-ups (98)
12-12-11-11-11-11-11-11=90 sit-ups (96)
20-20-20-20-20-20-20-20=160 squats (151)

Was shooting for 460 but couldn't do those sit-ups fast enough. Hard.

Pull ups: 12,7,5,6,5,5,5,5
Push ups: 21,12,7,6,6,6,6,6
Sit ups: 14,14,14,13,12,12,12,12
Squats: 17,15,15,15,15,15,14,14

Total: 333

The rule with Tabata is to take yourt lowest score from each type of exercise and then add them to get a total score, next time you have to beat that score
Pulls worst 8
Push up worst 8
sit ups worst 23
squats worst 19
total = 58

After an 8 hour drive finished this WOD...definitely wasn't feeling very strong.

Pull-up: 14, 9, 5, 4, 6, 3, 4, 5 - 50
Push-up: 16, 12, 12, 8, 9, 8, 7, 8 - 80
Sit-up (unanchored): 12, 12, 10, 10, 9, 8, 9, 8 - 78
Squat: 14, 10, 9, 7, 9, 6, 9, 9 - 73
Total - 281

just starting out with crossfit, there's not a muscle in my body i don't feel after yesterday's tabata!

Pull Up: 10x8=80
Muscle Snatch: 10,10,8X6=68
GHSU: 7x8=56
Squats: 17x8=136

340

30/m/5'11"/183#/Taji, Iraq

CFWU then...
Pull-up 56
Push-up 77
Sit-up 105
Squat 117

Total = 355

SUB 80# pd

14,12,8,8,11,8,7,6=74
18,14,12,8,4,6,6,4=72
10,11,10,10,10,9,8,8=76
15,14,14,12,11,10,9,10=95

317 total
previous 284

M/39/150

pull-ups: 50
situps: 112
push-ups: 120
squats: 135
-------------
total: 417

pull ups 48
push ups 100
sit ups 100
squats 122

for a total of 370.

Pull up: 8, 7, 6, 5, 4, 3, 4, 4 = 41
Push up: 16, 13, 10, 10, 10, 9, 7, 8 = 83
Sit up: 12, 11, 11, 11, 11, 11, 10, 10 = 87
Squat: 15, 14, 15, 14, 13, 14, 13, 12 = 110
Total: 321

593 (pr)
killed it

Pullups: 12/12/11/9/7/7/8/8 (74)
Pushups: 19/13/9/6/6/7/5/4 (69)
Situps: 15/14/13/11/11/9/9/10 (92)
Squats: 17/18/15/16/14/15/16/16 (127)

Total: 362 (pr)

Pull: 65 (dead hang)
Push: 130
Sit Up:130
Squat: 159

Total: 484

M/44/5'9"/165
pullups 75
pushups 82
situps 56
squats 105

total 318

subbed 18kg dumbell press for push up
subbed crunches for sit up (back pain)
subbed leg press 70kg for squats

total 240

m/26/172/70''

460 reps(PR)

M/34/5'10"/198

Pull Ups: 8/8/8/8/8/7/6/6 = 59 (no groove)
Push Ups: 12/12/12/12/12/11/10/08 = 89
Sit Ups: 10/10/10/10/10/10/10/9 = 79
Squats: 13/15/16/17/15/15/16/17 = 124
Total: 351

Squats hurt.

This is my first time to post a comment!

I did this WOD a few days ago!
Just started trying to follow the WOD about a week and ahalf ago. I've been activly getting back into shape for about a year.
I thought i was in pretty decent shape.
This Tabata showed me that i was dead wrong!!

I love it!

i don't know my individual totals. But the Total was about 350!

#224 John Frieh,

I think the Journal would probably be very interested in hearing your version of the events at Twight's seminar. If you feel I was dishonest, please take the time to explain how by writing us an article from your point of view.

thanks,

I guess that would have been yesterday that i did this WOD. But I slept like such a baby that it seemed like it was several days ago!

M/33/5'9"/164.5

Pullups: 41
11,6,5,5,3,3,4,4

Pushups: 66
13,12,9,6,6,8,6,6

Situps: 66
12,10,10,7,7,7,7,6

Squats: 99
14,12,12,12,12,12,12,13

pull: 6,5,4,6j,6j,6j,6j,6j (j=jump-negative)
push: 8,6,6,5,5,5,5k,5k (k=knees)
situps: 6,5,4,8c,8c,8c,8c,8c (c=crunch)
squats: 10,10,10,10,10,10,10,12

pullup
11,7,7,7,4,5,6,6
pushups
12,10,9,9,7,7,7,7
situps
16,9,11,11,10,9,10,11
squats
11,12,13,14,12,12,12,13
total=307

pullups = 8x8
pushups = 8,8,8,8,7,7,7,6
situps = 8x8
squats = 8x13 + 3

pull ups: 21
push ups: 43
WEIGHTED sit ups: 47
squats: 65

total: 176

situps were anchored, elbows floor to knees.
squats were below parallel.

pullups: 16 15 10 10 10 8 9 7 = 85
pushups: 25 20 15 12 10 11 10 11 = 114
situps: 14 14 14 14 14 13 12 11 = 106
squats: 19 19 20 20 21 20 20 22 = 161

TOTAL = 466 PR (better by 36)

m/15/5'6"/110
as rx'd 366

situps were decline

Pullups 8 8 8 8 8 7 5 6 =58
pushups 21 15 15 12 10 11 11 10 = 105
situps 10 10 10 10 10 10 10 11= 81
squats 15 15 14 14 15 15 15 17=120
Total=364

Russell/#343

Where to start?

- My biggest “WTF?” is why were you dishonest with everyone else at the seminar… especially the Gym Jones staff? Why not clearly call out that you were an affiliate owner/crossfit trainer? You had the opportunity to state your intentions/who was funding your attendance a number of times but you choose to say it was you paying for it and you were there in hopes of getting ready for getting back into the Rangers… not writing a Journal article. Why the dishonestly at the seminar? And why didn’t you state that you lied to everyone during introductions? When I did my introduction I stated very clearly that I was an L1 trainer at an affiliate in Portland, OR and had done seminars at some other “competitors” including Mountain Athlete in Jackson, Wyoming… in lieu of my affiliations with CrossFit and Mountain Athlete Mark and the staff didn’t ask me to leave or make fun of those seminars… he was welcoming from the start.

- On page 2 you talk about your clients getting overuse injuries from following Gym Jones programming. Why not point out the fact that (all caps because even though this has been stated over and over including on the Gym Jones site people seem to miss the point):

WHAT IS POSTED ON SCHEDULE PORTION OF THE GYM JONES SITE IS A RECORD OF SOME (NOT ALL) THE WORKOUTS THAT WERE DONE THAT DAY. EVERYONE AT GYM JONES IS NOT DOING THE SAME WORKOUT AND VERY OFTEN WHAT THEY DID DOES NOT APPEAR ON THE PAGE. IF YOU ATTEMPTED TO FOLLOW THE WORKOUTS (I.E. DO WHATEVER WAS POSTED EACH DAY) YOU WOULD MOST LIKELY INJURY YOURSELF OR SEE DIMISHED RETURNS.

Mark explained very clearly how their website works (like I stated above)… why not say “Oh… this is why trying to follow their daily posted workouts like I did with my clients is dumb and dangerous”…?

- Josh is a road bike racer not mountain bike racer. Since his short time at Gym Jones he has steadily jumped categories; he attributes his success to the programming/methodology at Gym Jones. Related to that saying that no one at Gym Jones has had success is stupid… Mark talked about a famous baseball player working with them (I know you can remember that). Need more athletes? http://www.gymjones.com/schedule.php?date=20081101 Gym Jones has had some of the best in the world… they just choose to respect the individuals privacy and not flaunt it.

- If you feel the zone diet is the best diet I think that is great… diet is a challenge for us all. With that said if you like the zone so much why did you hang around after the seminar was over and have an in depth discussion with some of the other Rangers and Mark regarding how to eat in the field when all you have is MREs? Mark stayed to after 9 pm (the seminar ended at 5 pm!) so he could ensure every and all your questions for your upcoming “big hike” were answered.

- Related to diet: Mark gave you solid data from his vast experience with Special Forces groups to date and was able to provide you specifics on what % BF was most likely to pass selection (he encouraged you to put on some fat… remember?), what types of protein are better than others for use during the big hike, when you should consume certain items in your MREs, methods of recovery during the big hike, and on and on. Why not mention any of that in the article? Mark stayed hours after the seminar was done to help you prep for your goals and now you are pulling the rug out from underneath him. WTF?

- You and I both know based on all those plaques on the wall that Mark’s data is not small and insufficient. There is a reason Mark knew what was painted on the wall at Fort Benning: “Get Big and Be Somebody!”

- Your “Jonescrawl” time is not the fastest time at Gym Jones ever… you and I specifically discussed your time and the fact that you missed the record by a few seconds and you complained that you wished you had known that as you thought you could have gone a little faster. That said it was great to cheer you on to a fast time! I was the one timing you/counting your reps… remember? Why did you state in your article that you were the fastest time when we specifically discussed that you almost had the fastest time? Was it an attempt to validate your style of box jumps?

- For all the things Mark did for you… your luggage was lost on your flight out so Mark did his best to make sure you had everything you needed to be able to still participate, he asked you if you wanted to put your iPod on for the final workout (which you did), he stayed way late on Sunday to ensure you and the other aspiring Rangers had all your questions answers and not once did you mention you were going to write this article. WTF?

- You kept making the point over and over in your article: “deviation from CrossFit” or “opposite of CrossFit” etc etc. I guess my points would be:

Is Gym Jones ripping off CrossFit? If they are then why are they so different from CrossFit as you kept pointing out over and over? Or if they really are different (and wrong) then who cares? Which one is it?

I find it genuinely disappointing that the CrossFit community is so polarized around “them vs. us”… Mark Twight and the Gym Jones staff is just one of many many excellent programs out there (Mountain Athlete, Dan John, Steve Maxwell, Javorek, the Ice Chamber, Monkey Bar Gym, etc etc) that would only enrich CrossFit… yet it seems to me that the majority of CrossFitters out there will only embrace that what has be “Ordained by St. Glassman”...

You all are seriously missing out on some valuable programming insight that would seriously enrich your training goals. The seminar was of such high quality and value to me (it really is worth 1800 and unlike some other people I actually paid for mine out of pocket) I have since returned to Gym Jones for more private training and discussion around programming. Doing so has also yielded great returns in my sports.

John Frieh
Portland, OR

36/m/232lbs/5'9"

pullups 7/2/3/2/2/3/1/1
Pushups 20/10/8/12/0/10
Sit ups/13/0/10/8/7/7/0
Squats 17/12/10/0/0/10/0/0

funny-former powerlifter only decent on first set of anything.

PU with 70 assist. (was 120). Tabata #2...

Pullup: 07-05-04-03-03-02-02-02= 28 (43)
Pushup: 17-10-07-06-05-04-04-04= 57 (48)
Situp: 10-07-06-05-06-05-05-06= 50 (131) anchored
Squat: 13-12-10-12-09-11-10-11= 88 (99)
Total: 223 (50/66) (321 PR)

Russell/#343

I submitted my reply but it is awaiting approval... I guess we'll see if CFHQ allows both sides of the story

PU - 11,11,11,10,7,7,8,5 (70)
PU - 10,10,10,10,8,5,4,4 (61)
SU - 11,11,11,11,10,10,10,10 (84)
SQ - 20,17,16,16,16,16,16,11 (128)

343

Went down from last time. It was just too bloody hot outside today.

Had a great time this weekend at an OLY Cert in Toronto. Josh, Stephane and Shane were amazing trainers. If and when this cert comes back to Toronto, I would take it again. No questions asked.

52/86/118/110=366

Crunches for Situps.
Straight Pullups for Kipping Pullups.

Pull ups: 16/12/10/10/8/8/6/6
Push ups: 25/22/12/24/16/16/14/18
Sit ups: 12/12/15/11/11/9/10/12
Squats: 15/18/13/14/12/12/12/18
Total 429
Almost puked..paleo time

Welcome back to the WOD

Pullups: 9/8/8/8/7/7/7/8=62
Pushups: 10/9/7/8/8/9/6/8=65
Leg Lifts: 10/9/9/10/9/9/9/9=74
Squats: 14/14/14/13/13/14/13/14=109

310

f/29/5'5/140

pushups: 134
pull ups:: 39 (but had to do jumping pu.s for most of the sets)
situps: 77
squats with 185 lb olympic bar off the rack: 40 (screwed this part up, but what the hay!)

M/30/5'9"/175

Pullups: 63
Pushups: 91
Situps: 106
Squats: 104
Total: 374

did the workout, didnt keep count

As rx'd
Pull-ups - 81 (65 last time)
Push-ups - 88 (89 last time)
Sit-ups - 73 (82 last time this time did unanchored)
Squats - 111 (111 last time)
Total - 353 PR

Compare to 347 on 12/12/2008, and 323 on 8/18/2008

as rx'd
340 total

Pullups: 6,4,3,3,3,2,1,2 - 24
Pushups: 14,9,4,4,3,3,4,4 - 45
Swiss Ball Situps: 10,10,9,10,11,11,12,13 - 86
Squats: 18,19,15,13,12,11,13,13 - 114

Total: 269

WU:
10 Min Run (increase MPH every 3 min)
2 Rounds
15 45# OHS
15 25# FS
15 20# Ball Cleans

MS as Rx'd
Pullups 51
Pushups 67
Situps 77
Squats 122
Total: 317

CD: 2 x 20 Hip extensions

Pull-ups: 79 (PR = 80)
Push-ups: 88 (PR = 91)
Sit-ups: 120 PR
Squats: 206 PR
Total: 493 (PR from 486)

49/m/190

65
75
90
122
352 total. Beat all except squats and had lower total than last by 2. go figuire

24/m/175

as rx'd

pullups: 12,11,9,6,7,7,6,7
pushups: 20,20,18,10,13,12,10,8
situps: 10,14,16,15,14,13,13,13
squats: 21,19,22,22,20,20,23,22

total: 473

Pullups 10.7.5.4.3.3.2.2 (36)
Pushups 20.13.9.8.6.6.6.5 (73)
Situps 13.9.9.8.7.8.6.7 (67)
Squats 16.15.14.14.14.14.13.13 (113)
Total - 298 (prev PR 254)

Pullups: 18 15 12 10 10 8 9 7 (89)
Pushups: 18 15 11 9 8 7 7 7 (82)
Situps: 15 15 15 15 12 12 12 12 (108)
Squats: 23 22 20 20 20 20 17 18 (160)

Total: 439

Prev 456, worse on Pullups and Situps today.

M/49/185

PU = 100
Pshup = 108
Sit up = 120
Squat = 140
Total = 468

wod as rx'd

23-230

313

as rx'd situps (AbMat anchored)

PU = 13 12 12 10 9 8 8 9 =81
PSH = 10 10 12 10 10 10 10 9 = 81
SU = 15 15 14 15 14 13 15 11 = 112
SQ = 20 20 20 19 17 18 18 20 = 152

Total = 426 (PR by 16 reps)

Pullups: 16-15-15-11-9-7-7-7 = 87
Pushups: 19-13-13-10-8-8-7-7 = 85
Situps: 13-13-12-12-12-12-12-11 = 97
Squats: 18-18-15-16-13-15-16-16 = 127
Grand Total: 396

PU 14,10,11,7,7,9,8,6 Unstable pull up bar
PUps 25,22,15,10,10,11,11,10
SU 10,10,10,10,9,9,8,8 Unanchored w/abmat
S 20,20,20,20,19,19,19,19 to depth, no ball

could have done better on the pullups but the bar was super unsteady.

Total= 416 m/28/5'10"/170

m/29/6'/167

rx'd (anchored su, kipping pu)

pull- 10 10 10 8 6 5 5 5 = 59
push- 17 15 12 10 10 8 8 7 7 = 86
sit- 12 12 12 11 12 10 10 10 = 89
squat- 20 20 18 17 17 16 15 18 = 141
total= 375 (pr)

last time,pul-42,psh-56,sit-89,sqt-132 ttl=319

wanted 400+, still decent improvement over last performance. pull-ups felt weak today (no eat/sleep/motivation/tabata clock) still can improve on pulls and pushes. took small break inbetween excercises to write down numbers and manage clock. next time must break 400.

F/38/142/5'2"

squats completed with no ball and unanchored sit-ups ouch!

pull-ups 14,13,7,7,8,7,5,6= 67
push-ups 26,20,15,15,12,10,12,12=122
sit-ups 14,12,12,10,8,10,10,10=86
squats 23,21,21,20,20,20,21,20= 166
Total= 441

m/26/168

20# vest worn for full WOD.
Unanchored situps

Pullups: 77
Pushups: 95
Situps: 91
Squats: 134

Total 397
Tabatta Low 40

PR w/o Vest 519 - had a better PR, but lost the sheet of paper w/ the score before I recorded it.

pull ups 37
push ups 80
sit ups 75
squats 133

325

308

Did first 13 pullups unassisted after that 6

Did not feel like a good effort

M/25/185/5'11"

Total = 387

Pull ups = 67
Push ups = 85
Sit ups = 105
Squats = 130

Missed this one.

pull: 13,11,8,7,6,4,3(tore calluses)=52
push: 18,9,7,6,5,5,5,4=59
sit-up:15,13,13,10,10,8,8,9=86
Squat:16,15,16,15,15,16,16,15=124
Total=321

Pullups: 14,13,11,10,7,7,6,7= 75
Pushups: 20,16,11,7,8,7,9,8= 86
Situps: 10,11,11,11,10,9,9,9= 80
Squats: 12,10,11,11,11,9,11,13= 88

Total: 329

m/26/222/6'3''

-tabata somethin else-

pullups/pushups/situps/squats
67 99 97 119

total: 382

f/28/115/5'6"

Total: 218
Pull ups I can't do yet so I just hung there and pulled myself as far as I could.
Push ups were the kind on my knees.
Getting stronger :)

m/40/170/5'10"
I forgot and took 1 minute rest between sets!!!

Pullup: 11/8/7/6/5/6/5/4 52
Pushup 18/14/12/10/11/10/8/8 91
Situp 8/7/8/8/8/8/8/8 63
Squat 16/16/16/16/15/15/15/14 123

329, but I am sure rest gave me some extra reps

m/30/6'/190

Pullups: 16,12,7,6,6,6,6,6= 65
Pushups: 24,20,15,13,11,12,11,10=116
Situps : 18,17,15,15,15,15,15,15=125
Squats : 14,14,14,14,13,11,12,15=107

Total=413

John #353

Did Twight say that the box jumps were BS that CrossFit came up with to help their athletes get faster times?

Missed WOD due to baseball playoff tournament, (and slight strain in lower back...)

375
Pullups-73
Pushups-66
Situps-110
Squats-126

f/30/140/5'8"

pullups- 9,4,4,6,3,5,3,4
pushups- 11,10,8,9,7,7,6,5
situps- 15,16,17,16,16,15,13,13
squats- 12,13,11,11,10,10,10,10

total reps: 309

pullup-67 (missed a whole round)
pushup-95
situps-77
squats-163
Total= 402

pu:18,19,16,14,13,11,9,9=109
push:20,16,16,12,12,12,13,12=113
sit:11,10,10,10,10,10,10,10=81
sq:20,20,20,21,20,20,21,24=166

Total=469 PR (408 previous)

tri-ex,close grip press,curl,OH curl:
3x8 70-80-90

later,
b
m/32/5'8-1/2"/168

pull ups - 16, 15, 10, 7, 7, 6, 5, 5 = 71
push ups - 33, 21, 15, 13, 10, 9, 8, 6 = 115
sit ups - 15, 13, 11, 12, 10, 10, 10, 11 = 92
squats - 22, 18, 16, 16, 16, 16, 18, 20 = 142

total - 420

M/26/5'8/212

Pull Ups-9,5,5,5,4,3,3,4=38
Pushups-19,12,7,7,6,6,4,6=67
Sit Ups-11,11,11,11,10,8,5,9=76
Squats-10,10,10,10,10,12,11,12=85
Total=265

11,10,8,6,7,6,6,6 60
22,15,14,14,14,10,11,11 111
12,10,11,11,11,11,11,12 89
19,19,19,19,18,17,14,18 143

403 pr by 1

31/m/195

day late on this.. push-ups were weak spot this time around. may have went out too hard.

pull-ups: 15,12,12,11,11,11,9,9 = 90
push-ups: 12,10,10,8,8,7,7,6 = 68
sit-ups: 12,12,10,10,10,10,11,11 = 86
squats: 16,15,15,12,14,15,13,16 = 116

TOTAL: 360

34yom / 206lbs

"Tabata Something Else" on Puppy

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups, the second 4 are push-ups, the third 4 intervals are sit-ups, and finally, the last 4 intervals are squats. There is no rest between exercises.

Pull-ups: 10/10/4/3
Push-ups: 19/15/11/6
Sit-ups: 13/9/9/8
Squats: 15/11/12/9

Total=164

Still feel like I'm lagging. Hopefully my energy will return next week and I can give it my all.

Drew 5'9/32/210
Pullups - 15, 15, 10, 9, 10, 10, 10, 11 = 90
Pushups - 20, 20, 15, 15, 10, 10, 10, 12 = 112
Situps - 16, 15, 15, 10, 12, 10, 10, 13 = 101
Squats - 20, 20, 20, 20, 19, 20, 21, 21 = 161
TOTAL = 464

Amber 5'1/32/128
Pullups - 10, 10, 10, 10, 8, 7, 5, 5 = 65
Pushups - 12, 12, 11, 10, 8, 7, 8, 7 = 75
Situps - 13, 13, 10, 8, 10, 9, 10, 10 = 83
Squats - 20, 20, 20, 20, 19, 20, 17, 22 = 158
TOTAL = 381

Autumn 9yrs - quick workout before bed
Pushups - 10, 8, 12, 12
Situps - 10, 9, 7, 8
Squats - 14, 15, 17, 30 (Dad let the clock run a little long the last round ;-)
TOTAL = 152

402 as rxd. My wife did jumping pull ups and totalled 397.

what a work out!
21 male 5"6' 165 lbs

pull ups - 10 6 4 4 4 3 5 3 =39
* i suck at pullups, but getting better.

push ups- 19 16 13 8 10 6 7 7 = 86
sit ups- 30 32 32 39 31 30 32 32 = 258
squats - 20 22 20 17 20 19 19 23 = 160

i find it strange how sometimes in like the middle i got burst of energy and got little more in, is this normal???

M/35/190/6'2"

Pullups - 13, 13, 10, 8, 6, 8, 6, 5 = 69
Pushups - 18, 18, 16, 16, 12, 12, 10, 8 = 110
Situps - 12, 12, 12, 12, 11, 11, 10, 10 = 90
Squats - 17, 18, 18, 18, 18, 18, 18, 20 = 145
TOTAL = 414 (compared to 377 last time)

M/33/194/6'

pull: 56
push: 78
sit (incline): 100
squat: 140

total: 374 felt slow

380.

Pushed myself and was rewarded :-)

29/m/65"/156lbs.

Didn't bring anything to write my scores but my total was 300.

M/29/205/6'3"
Pull: 10,3,2,.5,1.75,0,0,0
Push: 20,14,6,5,4,3,3,4
Sit: 13,13,12,12,11,10,10,9
Squat: 10,12,7,8,8,9,9,9

Total 238. First Crossfit Workout Ever! ooof!!!

Comment #380 - Posted by: Tino at August 10, 2009 4:06 PM

20# vest worn for full WOD.
Unanchored situps

Pullups: 77
Pushups: 95
Situps: 91
Squats: 134

Total 397
Tabatta Low 40

PR w/o Vest 519 - had a better PR, but lost the sheet of paper w/ the score before I recorded it.

ur a beast

pull ups: 54
push ups: 98
sit ups (decline): 82
squats: 120

total: 354

CFWU -pu's, dips were narrow, as I used my ladder to do them at home

pull ups = 14,10, 8, 7, 5, 7, 6, 7 = 64
push ups = 22,22,17,13,12,11,12,15 = 124
sit ups = 10,10, 9, 9, 7, 8, 9,10 = 72
squats = 19,19,18,19,19,16,19,22 = 151
Total = 411

Followed 1 1/2 hour later by CFE WOD for 8/10/09

pullups
89 (17,16,15,12,10,9,8,2)
pushups
91 (18,16,12,9,11,9,7,9)
situps
95 (17,14,11,11,11,11,10,10)
squats
125 (16,17,17,16,14,14,14,17)

400 (089, 091, 095, 125) 08/10/2009
392 (071, 083, 106, 132) 05/01/2009

Pull: 8,8,8,8,8,8,8,8 = 64
Push: 12,12,12,10,9,8,8,8 = 79
Sit :13,12,12,12,12,12,12,12 = 97
Squat : 14,14,14,14,14,15,16,17 = 118

Total 358

My PR is 395

My PR is 395 for Tabatha

As Rx'd
Pull Ups-58
Push Ups-80
GHD Sit Ups-48
Squats-131
Total=317

First time I have done this.

I felt like crap all day and probably shouldn't have trained.
Next time I know I can beat it.

Hannah and Becca
23/5'6"/140 and 20/5'2"/125
352 and 386

we did reg pullups bc still working on kipping. we helped each other once we fatigued out.
Killed it!!!

26/M/5'8"/130lb

pull-ups 52
push-ups 114
sit-ups 114
squats 203

total - 483 (new personal best)

as rx'd:

Total reps: 396
(65; 90; 83; 158)

7/7/7/7/7/5/5/5 = 50
10/10/10/10/10/10/8/6 = 74
7/7/7/8/8/8/8/8 = 61
12/12/12/12/12/12/12 = 96

Total= 281

m/26/210/70"

as r'xd
pullups-81
pushups-139
situps-74
squats-138
total-432

F/33/5'2/123

as r'xd

360 PR

PU: 6-5-6-5-4-4-3-3 = 36
Push: 15-12-6-7-7-7-8-7 = 69
SU: 9-13-10-12-9-8-7-8 = 76
SQ: 12-13-12-10-12-11-12-14 = 96

277, 15% less than last time. Been a bad summer.

Pull up: 8x8 = 64
Push up: 20x5, 18, 13x2 = 144
Sit ups: 18x8 = 144
Squats: 20x2, 18, 17x5 = 143
Total: 495
Total lowest sets: 448

Cool article on the Gym Jones seminar.

Plups: 13/12/12/12/11/11/9/10: 90
P/ups: 24/20/12/10/8/7/8/8/7: 96
Sups: 11/16/16/14/14/13/14/12: 110
Squats: 16/16/16/16/16/16/16/17: 129
Total: 425 (13 off PR)
Rested 10 minutes and did four rounds of Pukie as Rxd!

100/85/115/160
460

m/29/6'1/192

362

In Response to John's comments:

1. I didn't lie to anyone John. I went to the Gym Jones Seminar because I wanted to know what Twight was doing, find out what I could learn from him, and personally evaluate his teachings. This is hopefully true of everyone who was in our group. The only difference was that I wrote an article about my experience. I told Twight I did CrossFit, that I had been to a cert, and was the only one of our group to say openly that CrossFit works for me. I did not attempt to represent myself as something I was not. I am ex-military, and do still consider re-enlisting and attending certain selections, so the information I gleaned from Twight on endurance-fueling and preparation for long-distance foot movements was helpful. I even mentioned this as one of his strengths in the article, if you read it.

2. I understand that having my clients follow "my version" of Gym Jones, was woefully inadequate and could not represent his teachings. This was one of my main points in the article, if you read it.

3. Apologies to Josh for confusing him for a mountain bike racer. He was also very friendly and helpful.

4. My Jonescrawl time was recorded by Mark Twight and written on the board as 3:38. This was exactly one second slower than the fastest time recorded. I did not feel it was worth mentioning this in the article, because I really don't care, but after a brief private discussion between Twight and Rob at the whiteboard, my time of 3:37 was re-written as 3:38. I managed to catch this out of the corner of my eye, and the photo evidence is present in the side-bar of my article, if you read it. So no, I guess I didn't "match" the fastest time.

5. My article is not a personal attack against Twight. It is a review of his methods based on my experience and my goals - GPP. I made sure to point out Twight's helpfulness, his strengths, and his patriotism, but my criticisms are nothing more than honesty.

Thanks,

Russell Berger

24/150

WOD as rx'd

411 PR

pullups(90#on assist mach.)-53
pushups (on ball)- 120
situps (on incline)- 105
squats- 125

bike- 20min.

SMOKED!

done today 272, this after three weeks off and a surfing vaca. nearly 80 off my PR... have some work to do

two days late and first time tryiing this one

ouch!!!

J. Pull ups: 12,12,11,11,10,12,16,12 = 106
sit ups: 12,12,10,10,9,8,9,10 = 80
push up: 28,22,18,13,12,9,10,8 = 120
Aquats: 18,19,19,19,19,19,20,18 = 146

total 452 - thats if my math is good and i calculate properly.

Jon

Pull-Ups
13/9/8/6/7/7/6/5
Push-Ups
17/12/10/10/10/9/9/8
Sit-Ups
15/12/12/12/12/12/11/11
Squats
15/13/15/12/13/12/13/15

Total:
351

too tired to count, just happy to get through this one...very tough, will count next time, had to go to assisted pullups and knee push ups sooner than expected, always room for improvement

WOD as Rx'd

68/80/123/168

439

362 - pull ups were around 42 or something low like that, majority were jumping.

On any WOD I blast through the first round 8 - 10 reps, the next 6, if I'm lucky I maintain 4 throughout the remainder of the rounds. however lately, I'm only managing 2 at a time after the third or fourth round - FGB, Tabata, Cindy. Any tips?

Getting back in the swing post hamstring issues. Not as good as priors.

321 with cheater pullups
Pull. 15 13 10 6 6 6 5 5 = 66. Bar at hip level
Push 16 13 9 7 5 6 6 5 = 66
Sit. 12 11 10 10 7 10 8 9 = 77
Squat. 16 16 15 13 14 14 13 11 = 112

-----------------------

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)

Andrew
Pullups - 16, 10, 8, 5, 3, 3, 3, 3=51
Pushups - 15, 13, 10, 8, 7, 6, 6, 7= 72
Situps - 11, 10, 8, 10, 8, 10, 9, 9= 75
Squats - 13, 13, 15, 16, 14, 15, 13, 16 = 115
TOTAL = 313

George
Pullups - 15, 6, 4, 2, 3, 4, 2, 4, = 40
Pushups - 15, 13, 7, 5, 4, 3, 4, 6= 57
Situps - 11, 10, 9, 8, 8, 8, 9, 9= 72
Squats - 14, 15, 10, 13, 10, 10, 15, 15= 102
TOTAL = 271
Jason
Puyllups- 12, 6, 4, 5, 4, 4, 3, 2 = 40
Pushups- 14, 10, 8, 6, 6, 5, 5, 5= 59
Situps - 12, 11, 8, 10, 6, 10, 7, 10= 74
Squats - 12, 12, 12, 15, 14, 16, 12, 15= 108
TOTAL = 281

pullups 11,9,11,9,7,6,6,7 = 66 +12
pushups 21,15,8,10,9,8,6,8 = 85 -1
situps 19,17,17,14,12,11,11,11 = 112 -8
squats 18,15,16,13,11,15,13,11 = 112 +5
total 375 +8

3 sets:
offset curls 25lbs
original hack squats 160lbs

What a disappointment.

CrossFit has always been lacking in tact, but this is just shameful. Not only was the article a total hack job (poorly sourced, minimal evidence to support claims, selective reasoning etc...) , it also demonstrates a deep-seated insecurity in CrossFit as an organization.

If CrossFit is so great, then have a little class and just stand on its achievements. This type of one-sided, ambush attack of its competitors is just shameful.

as rx'd
pullups - 69
pushups - 86
situps - 88
squats - 119
total - 362 not good pr is 373

m/31/6/200

PU 12-9-8-5-6-6-7-6
PU 18-14-13-9-9-10-9-9
SU 9-9-9-10-9-8-9-8
SQ 16-16-14-14-13-14-13-15

Total=336
PR by 29 (mostly in Pushups and Pullups)

378 ctb

pr by 5

Pullups
80
15,12,12,10,10,10,6,5

Pushups
120
15,15,15,15,15,15,15,15

Situps
107
15,15,15,15,15,12,10,10

Squats
120
15,15,15,15,15,15,15,15

Total=427

Cheated on the pull-ups. Did leg lifts instead of sit-ups due to lack of equipment.

Pull-ups: 13, 11, 9, 7, 8, 8, 8, 10 (74)
Push-ups: 20, 25, 20, 13, 18, 19, 20, 20 (155)
Leg lifts: 20, 20, 20, 20, 25, 25, 20, 25 (175)
Squats: 11, 11, 10, 9, 10, 9, 9, 10 (79)

Total: 483

First time TSE, me likey!

Pullups- 57
Pushups - 96
Situps - 77
Squats - 139

total - 369

M/38/5'10"/168

First time with this one. Killer workout! 251, give or take, I'm working from memory. Assisted pullups.

33/m/210/6'5"

pull-ups: 9,8,7,6,4,4,4,4 = 46 (+4)
push-ups: 18,13,10,7,7,7,8,7 = 77 (0)
sit-ups: 13,13,11,11,11,10,9,9 = 87 (+1)
squats: 18,15,16,15,15,13,13,15 = 120 (+7)

Total - 330 PR

33/F/5'8"

jumping pull-ups: 72
push-ups: 55
sit-ups: 82
squats: 119

total: 328

m/30/5'11"/180

As rx'd

pull-ups: 13,11,11,10,9,8,8,8 = 78
push-ups: 20,15,12,9,8,8,7,6 = 85
sit-ups: 16,15,14,14,14,14,14,14 =115
squats: 19,18,17,17,17,18,18,19 = 143

Total = 421 (pr by 19)

Me: 43yo/M/5'10"/176lbs/13%BF

Warm Up: Nothing

WOD: Tabata Something Else = 298

Pull Ups: Subbed Burpees 8,7,7,7,7,7,7,6

Sit Ups: Anchored, hands in front. 8,12,12,12,12,12,12,12

Push Ups: 5 Chest to deck , 10 (knees on floor), 6,6,6,6,6,6 Chest to deck

Squats: 18,11,13,13,13,13,13,16

Cool Down: Nothing

I did this one in my hotel room. I wonder what the folks in the room beneath mine thought I was doing....

Have Fun, Train Hard,

Billy

CFWUx3 -pu

"Tabata Something Else"
situps GHD-style on ball

PU: 13,11,6,6,4,4,5,4 = 53
pu: 22,18,12,8,7,9,8,9 = 93
SU: 14,15,15,14,14,15,14,14 = 115
SQ: 17,16,16,16,15,13,14,17 = 124
Total = 385
Down by 17 due to having to adjust ball on situps. Up on PU and pu, lacked intensity on SQ.

No warm up

pull-ups:13,10,13,9,7,6,5,6 = 69
push-ups:22,12,8,7,5,5,5,5= 69
sit-ups:13,13,11,10,10,10,10,9=86
squats:17,18,16,15,14,14,14,16=124

Total = 348

"Tabata Something Else"

F/45y/62"/136# JULIA
Assisted Pull Ups: 7, 7, 7, 6, 8, 8, 9, 10 = 62
1/2 Knee Push Ups: 9, 8, 6, 6, 5, 5, 5, 5 = 49
Sit Ups: 9, 9, 9, 8, 8, 8, 8, 8 = 67
Squats: 12, 13, 11, 10, 10, 9, 10, 12 = 87
Grand Total: 265

M/40y/68"/158# GEORGE
Pull Ups: 13, 7, 9, 5, 5, 4, 3, 4 = 50
Honest Push Ups: 10, 7, 5, 6, 5, 4, 5, 5 = 47
Sit Ups: 12, 12, 11, 11, 11, 10, 8, 10 = 85
Squats: 14, 16, 17, 13, 11, 10, 10, 14 = 105
Grand Total: 287

Jeff @ home
Pull(Chin to bar)-89
Push-86
Sit-104
Squat-159

2T
Pull C2B-76
Push-92
Sit-108
Squat-160

Oops 2T's sit ups were actually 123.

m/211/6"0/34

As Rx'ed

Pull - 57
Push - 91
Sit - 71
squat - 91

Total = 310 (tied PR)

New PR's on push ups (previous was 83) and squat (previous was 80).

M/34/170

Pullup - 11/9/8/4/5/4/4/4 = 49
Pushup - 22/15/13/10/8/8/7/8 = 91
Situp - 13/15/12/10/10/8/9/9 = 86
Squat - 16/19/18/16/16/16/18/20 = 139

Total = 365

pullup-40
pushup-104
situp-104
squat-150

908 pr from 701

Pull 30
Push 31
Sit 61
Squat 81
= 202

m/23/5'11"/173

Pull - 15/11/9/6/7/6/6/7 = 67
Push - 31/30/24/26/20/20/18/21 = 190
Sit - 20/19/20/19/20/18/18/17 = 151
Squat - 23/24/24/25/25/25/23/24 = 193

Total = 601

Pull Ups- 13+12+8+8+6+7+8+5=61
Push Ups- 14+11+9+9+7+7+6+4=67
Sit Ups- 14+13+11+11+10+10+11+11=91
Squats- 14+15+13+14+13+12+12+12=105
________________
TOTAL=324

Pullup 13,10,6,6,5,5,5,6--------56
Pushup 20,15,14,11,9,9,8,7------93
situp 14,14,13,13,13,13,14,13-107
squat 22,21,20,20,20,20,20,20-163
TL-419

M/32/5'4"/143lbs
Pull ups: 22, 17, 16, 12, 12, 11, 12, 11=113
Push ups: 23, 20, 17, 14, 12, 11, 10, 10=117
Situps: 18, 16, 16, 14, 11, 13, 10, 11=109
Squats: 24, 22, 20, 20, 20, 20, 19, 20=165
Total: 504 PR
Two better than last time

M/32/146lbs/5'5"

As rx'd
Pull Ups: 21,21,17,12,8,11,9,5 = 104
Push Ups: 27,21,15,11,11,10,10,11 = 116
Sit Ups(anchored): 20,18,18,16,15,15,14,12 = 128
Squats: 21,21,17,17,17,18,15,17 = 143

Total=491 pr

two days late but still

pull ups: 10 12 11 11 10 12 16 12 = 94 jumping
sit ups: 12 12 10 10 9 8 9 10 = 90
push ups: 28 22 18 13 12 9 10 8 = 120
Squats: 18 19 19 19 19 19 20 18 = 152

total: 456

YAY back to the mainpage.
Recoving from a virus and did squats before this.
31,50,73,119

Situps unanchored. Did last 3 rounds of pullups as kettlebell swings because my hands were getting ready to rip. Didn't count the kettlebell swings in my pullup score.
Total- 273, same as last time. Pushups went way down.

398

Subbed squats for double unders due to a knee issue.

Pullups:59
Pushups:69
Situps:120
Double Unders:72

TOTAL: 320

Way less than my PR. I did this outside and had some difficulties with the pullup bar (not used to it, tried to tape it and hangs were getting stuck).

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: 57
push: 56
sit: 68
squat: 132

total: 313

F/28/5'0"/108
As Rx'd for the 1st time! Awesome! (I usually workout by myself, and timing and counting for this WOD is crazy)
Pull up: 9, 10, 7, 7, 6, 6, 5, 5
Push up: 16, 13, 10, 10, 9, 9, 9, 8
Sit up: 15, 13, 12, 12, 12, 12, 11, 11
Squat: 20, 18, 16, 16, 15, 13, 13, 15
Total: 354
Felt spent, fantastic...

Pull: 12/11/10/10/8/8/7/6
Push: 20/15/10/10/8/7/8/8
Sit: 20/18/15/12/12/12/13/13/12
Squat: 18/17/16/15/16/17/17/16
Total: 417

7-7-7-3-5-5-5-4=43
12-12-10-10-10-10-8-7=79
10x8=80
15x8(one 12)=117
319 totAL - pr

I continually am disappointed when reading some articles on the CF home page.

I like Crossfit, follow many workouts and respect the free instruction from it and it's trainers. That being said... Crossfit is not the only way. This comment is not to say that it isn't a great way, the right way and on that note - for everybody.

I love the Crossfit website and the tons of information that is given. I just sometimes really don't like the chip on the shoulder of the site or it's followers sometimes. I say this with the utmost respect for everyone who love and believe that Crossfit is the only way. For some that might be the case and all the best too them and I am happy that they have found their way to a fitter more happy life because of Crossfit. It just seems a little much sometimes for the average trainer or person who doesn't want to be (The fittest athlete) sometimes.

The way I found the Crossfit website was through Gym Jones/Mark Twight. If I hadn't come across him I don't know when I would have found Crossfit if ever. I have also heard many on these boards mention the same. For that reason, Crossfit should be happy that Mark Twight gets the attention that he does and has given credit to Crossfit for changing his approach towards fitness. To my knowledge his article stating such is still posted on his website and he hasn't taken it down out of some sort of elite mentality or anger towards Coach. Interesting...

I really dug the article and would like to thank Russell Berger for writing it. It opened my eyes to a couple of questions I had about Gym Jones and a little deeper understanding of their philosophy. I didn't enjoy though what I see as an issue that Crossfit might have with Gym Jones/Mark Twight and not Mark Twight having an issue against Crossfit.

Why such animosity towards Twight? I've never met the man so I can't vouch for his character nor have I ever met Coach. Regardless, it seems that Twight has moved on and Coach hasn't.

I find it upsetting that Crossfit doesn't just let this go and stop being critical of other training methods. News flash!!! Crossfit isn't the only way and not everyone is going to drink the Kool-Aid. I would hope that the Crossfit community could be more open minded in its quest of elite fitness and its possibilities of growth in that goal.

Questions: If Coach doesn't say it or get behind it does that mean it doesn't work? If someone from the Crossfit community doesn't think of it does that make it not valuable information?

I get confused sometimes. Just the same way many Crossfitters have stated that the "don't knock it until you try it" mantra when defending Crossfit, maybe they should follow that same logic when somoeone has some other ideas that might be valuable.

I'm not defending Twight but from this article I get more interested in being open minded on other ways outside of the Crossfit mold, instead of just following it alone.

I remember the term "Elitist" being used to describe Twight and the Gym Jones philosophy in this article. Am I the only one who finds that term a little hypocritical, seeing that is how Crossfit looks when someone has other ideas or doesn't follow their brand exactly and then they get criticized for it?

In reading the article and others about Twight, I get the feeling that people are trying to make Twight out to be some guy who stole in order to make huge profits. I just don't see that. Twight was a athlete/trainer before he came to Crossfit and he is still that after leaving. Should he not continue doing what he loves after parting ways with Coach?

I've got many more comments and questions but, I should probably stop writing them here. I don't know if it will do any good or if I'll find any answers from this board.

Disappointing...

25/m/147/5'8"
Pullups:12,11,11,8,9,8,8,6 = 73
Pushups: 15,15,13,13,12,12,10,10 = 100
Situps: 12,12,12,12,12,12,12,12 = 96
Squats: 18,18,18,18,18,18,18,18 = 144

Total = 413
A little less than last time, but last time was an estimate.

M/24/180

As Rx'd:
Pull-Ups=91
Push-Ups=86
Sit-Ups=121
Squats=124

Total=422

396 (lower SU total)
PU: 69
PU: 89
SU: 111 (may have done extra round; 99)
SQ: 139

previous:
389
PU: 68
PU: 84
SU: 98
SQ: 139

Previous:
376
PU: 61
PU: 86
SU: 101
SQ: 128

PU:57
PU:58
SU:74
SQ:106
T:295

1st time, loved it!

No stopwatch so did 10 reps for each interval:

PU: 80 (no chin up bar so lat bar pull downs, stripped weights starting @90 lbs)
SQ: 80
PU: 72
SU: 80

Pullups: 12/9/6/7/4/5/5/4 = 52
Pushups: 18/15/14/10/7/10/7/8 = 89
Situps: 13/16/13/10/10/10/9/10 = 91
Squats: 22/21/19/20/20/19/20/21 = 162

Total: 394

Pull: couldnt finish so alternated dips with pulls at end
Push:again, couldnt finish so at level four went to knee PU's
Situp:same, but did reverse to keep it tight.
squats:Finished, but shaky.

First time here, obviously out of shape. Hope to improve and didnt have exact times and numbers because by myself. Although alot of looks from people at gym. Not good ones.

AS rx'd

Pullups: 18 12 9 6 6 6 6 5
Pushups: 31 20 17 13 13 11 11 12
Situps: 17 16 16 15 13 13 11 12
Squats: 20 17 15 14 12 12 12 13

Did this on Tuesday. My pullups are not up to par so I modified.
Jumping Pullups 4x 22,18,8,6, wt assist 11,11,12,11
Pushups 26,25,18,14,11,11,12,11=129
Situps 18,16,14,11,9,8,8,8= 92
Squats 19,22,20,19,19,18,18,17= 154

FROM GYM JONES.COM, Twight himself.

I posted this a back in 2007. Based on some recent email and other internet incidents it is apparent that some more folks need to read it.

The following paragraphs are excerpted from John Jesse's remarkable book titled “Wrestling Physical Conditioning Encyclopedia, published by The Athletic Press, Pasadena, CA, in 1974.

Circuit Training – originally designed for group participation and best suited for that purpose. If there are fixed stations, encompassing weights, gymnastic equipment, etc., in a gymnasium, club, fieldhouse or on an athletic field, an individual can complete a circuit by himself. Circuits can be designed specifically to either develop isotonic strength (concentric and eccentric), isometric strength, strength or speed dominated power, muscular endurance, strength endurance or circulo-respiratory endurance, but not all of the qualities simultaneously. If designed for strength, strength or speed dominated power, or strength endurance, it is a highly strenuous and extremely fatiguing activity not suited for use by beginners or athletes in poor or fair physical condition. When designed specifically for one individual the principle of progressive overload must be considered, along with the specific requirements of the particular athlete and the activity for which he is training.

It has long been maintained that weight lifting and weight training will develop strength and muscular endurance, but not circulo-respiratory endurance. This was believed because only a few repetitions were completed with heavy weights and the heart rate was not raised to a high level for a sufficiently long period of time to create an effect on the circulo-respiratory system.

Research by Karvonen in 1959 reflected that in any type of weight training activity, the pulse rate was increased by less than 60 percent of the range available by running, no training effect on the heart was observed. From this research, Adamson, the originator of circuit training, found in his experimentation that in the use of weight training with less loads and slightly more repetitions, manipulated isotonically, the pulse rate was raised to the near maximum rate attained by all-out treadmill running. He suggested that it would be possible to arrange weight training programs alone, so as to achieve both strengthening and general endurance (circulo-respiratory) effects.

In 1968 (Pat) O'Shea developed a system that he designated “aerobic” weight training. He commented that it was based on the two principles developed by Cooper relative to aerobic training and the development of circulo-respiratory endurance:
(a) If the exercise develops a heart rate of 150 beats per minute or higher, the development effects begin five minutes after the activity starts and continues as long as the activity is performed
(b) If the activity does not develop a sustained heart rate of 150 beats per minute, the activity must be continued considerably longer than five minutes, such as long distance running, cycling, etc.

O'Shea's system is based on a circuit interval training approach, with progressive increases in the amount of resistance used in the exercises ... his research reflected that students participating in the program reached a sustained rate of 154 beats per minute for 20 minutes, and the group registered significant improvement in cardio-vascular fitness over an eight-week period.

Several years ago the writer designed a group of weight training routines to develop circulo-respiratory endurance in Olympic weight lifters. The interval training principle was employed, using weights in the 10-30 percent range of maximum with a progressive increase in repetitions (20 to 40) on each exercise for two sets and with varying rest periods of one to three minutes between sets and exercises.

Ten exercises at one station composed a routine. The exercises used were Olympic lift skill movements (press, snatch, clean and jerk) and explosive weight training assistance movements (jumping squats, etc.) interspersed with one stationary running exercise. It took 35 to 45 minutes to complete the entire routine.

Pulse rates during a routine ranged from 122 to 185 during the entire period which is in the pulse range recommended by Gerschler for use with interval training programs for runners. The routines developed physiological aspects of both aerobic and anaerobic endurance.

The preceding paragraphs are excerpted from John Jesse's remarkable book titled “Wrestling Physical Conditioning Encyclopedia, published by The Athletic Press, Pasadena, CA, in 1974.

Maybe this will help you draw your own conclusions about what's new and innovative and who "invented" what ...

Horrible! Between vacation and tweaking my back doing clean & jerks I've been out of routine

pull: 69 (pr 72)
push: 89 (pr 100)
sit: 76 (pr 89)
squat: 179 (pr 189)

Pulls: 91 pr
Push: 70 (pr - 85)
Situp: 90 (pr - 116)
Squat: 145 pr
Total: 396 (pr - 410)

Chinchen m/30/185/75"
Pulls: 48
Push: 59
Situp: 78
Squat: 113
Total: 298

61
82
62
106
311 A bit lower than last time, but form is better on all, and wasnt feeling great. Tough workout as always. Sit ups were abmat which may be the first time doing them that way...don't remember.

I have got to get a watch or something I can program. Watching the clock and alternating to a cell phone stopwatch means I had a little more rest than I was supposed to a couple of times. The reps are as close as possible considering I had to commit it all to memory, but are not too far off:

Pulls: 18/10/5/6/5/3/3/3 (53)
Push: 16/14/10/9/7/7/7/7 (77)
Sits: 13/14/13/13/13/13/11/10 (100)
Squats: 15/16/14/15/18/16/20/22 (136)

Total: 366

325 as rx'd

"Tabata Something Else"

Pull-ups 13-12-10-7-7-7-7-7 = 70
Push-ups 20-14-10-8-7-8-8-8= 83
Sit-ups (anchored) 14-13-13-13-13-14-13-13 = 106
Squats 20-20-19-20-20-20-20-20= 159

Total Points = 418
-------------------------------------------------------------
Compare to 090501

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

Wow-another good one-494.

Pull ups need help-made up for it on push ups and squats.

5'8 190 M 36

1. Pull-ups (on the rogue pull-up system)
8-8-8-8-8-8-8-8

2. Push-ups
10-10-10-10-10-9-5-3

3. sit-ups
13-12-10-10-10-8-8-8

4. Squats
15-15-17-17-17-17-17-20

m/37/190
My first time doing this.

pullups - 17,9,5,5,5,6,5,5 - 57
Pushups - 18,15,11,9,7,7,7 - 74
Situps - 8,12,12,12,11,11,10 - 76
Squats - 14,18,18,15,16,17,17,17 - 132

Total - 339

A few days behind.....but MAN was this a toughie!!!
Pullups: 10-8 w/out gravitron
10-10-10-8-7-6 gravitron assist
Push-ups: 15-15-10-8-8-6-5-4
Sit-ups: 10-10-10-8-8-7-6-5
Squats: 15-15-15-10-10-10-10-10

pull ups-105
push ups-123
sit ups-113
squats-155
total-496

Coming off a hiatus due to injury, and I didn't set up appropriate sit up station in advance, went slow on squats due to knee injury. My numbers suffered.

Pull-ups- 18, 10, 7, 4, 4, 4, 4 3
Push-ups- 20, 13, 8, 7, 5, 6, 4, 4
Sit-ups- 12, 15, 10, 11, 10, 9, 9, 6
Squats- 18, 17, 16, 15, 16, 15, 13, 13

Total= 393

Tabata= 41

first time with this WOD not too bad.

352

(done 8/11) 149/166...Not feelin' it today.
Pull-ups: 8,8,6,5,4,4,4,4=43
Push-ups: 13,9,7,6,4,5,5,4=53
Sit-ups,Abmat,unanchored: 9,7,7,6,6,6,6,5=52
Squats: 13,11,10,8,8,8,9,8=75
TOTAL: 223

First time with this.

Pull-ups: 14, 10, 9, 7, 6, 6, 6, 6 = 64
Push-ups: 25, 14, 10, 7, 6, 5, 5, 5 = 77
Sit-ups: 13, 12, 8, 8, 8, 7, 6, 7 = 69
Squats: 21, 16, 16, 13, 13, 8, 9, 12 = 108

Total = 318
Tabata = 25

pull: 18,14,15,13,10,9,8,8
push: 24,15,12,9,6,9,7,7
situps: 15,12,10,10,10,10,10,11
squat:24,19,17,15,15,15,15,15

total: 407 (pr 411)
tabata: 39 (pr 40)

Pullups - 14-14-15-12-11-10-9-9 = 94
Pushups - 29-17-12-12-7-8-8-8 = 101
Situps - 17-17-16-14-12-11-11-11 - 109
Squats - 22-21-20-19-19-18-17-19 - 155

Total = 459

Pullups: 15, 10, 9, 7, 7, 6, 6, 6
Pushups: 19, 15, 12, 8, 8, 7, 7, 6
Situps: 12, 15, 14, 12, 17, 13, 12, 11
Squats: 21, 19, 17, 17, 17, 16, 18, 20

Total = 399

as rx'd

Pullups-8,6,6,6,6,4,5,6
Pushups-12,12,9,7,5,6,5,7
Situps-12,11,8,7,7,6,6,7
Squats-10,11,12,13,14,13,13,16

Total=276

36m190
11 8 8 6 6 5 4 4 pathetic
10 10 10 9 7 7 5 5
10 10 10 10 10 9 9 9
17 17 16 16 12*15 16 16
* stopped to turn off screen saver on tabata timer

Eric Participated.

M/27/6'/175

ESTIMATE

PULLUPS: 15, 15, 10, 8, 8, 8, 6, 6
PUSHUPS: 20, 20, 15, 10, 8, 8, 8, 6
SITUPS: 15, 10, 10, 8, 8, 6, 6, 6
SQUATS: 15, 15, 12, 10, 10, 10, 8, 6

326

BrandX scaling: Puppies

Tabata Something Else: 16 rounds of work.

Pullups: 8,6,4,3=21
Pushups: 18,12,8,6=41
Situps: 18,13,13,11=52
Squats: 19,17,18,17=71
Total: 185

As Rx'd: 325 total reps

M/25/155

pulls- 7,7,7,7,7,5,5,5
Sits- 15,15,15,15,14,14,14,14
Push- 12,12,12,12,12,12,12,12
Squats, 15,15,15,15,15,15,15,15

As rx'd
pullups: 8,7,5,2,2,2,1,1
pushups: 18,10,8,6,6,5,4,3
situps: 19,20,19,15,18,18,15,15
squats:10,10,11,10,11,12,12,13
total: 318

pull ups- 6,2,2,2,2,2,2,2
push ups- 25,14,10,7,7,7,5,4
sit ups- 8,14,12,10,8,8,8,8
Squats- 16,21,17,14,10,11,10,10

another workout at crossfit baltimore:
six rounds of the following:
10 manmakers at 17.5 lb
100 singles on jump rope

finished first at CF baltimore! at 26:37.

PlUs 11-9-8-6-6-4-5-4 53
PsUs 19-14-10-10-9-9-7-9 87
SUs 11-11-10-8-10-8-8-6 72
SQs 21-21-24-22-17-18-19-22 164

Total: 376

[377]

male, 37 y/o, 149#, 68"

Pull: 10, 5, 5, 4, 4, 2, 3, 3 (total 36)
Push: 17, 17, 10, 9, 6, 8, 6, 6 (total 79)
Sit: 9, 11, 11, 12, 11, 11, 10, 12 (total 87)
Squat: 18, 19, 18, 15, 17, 16, 16, 16, 23 (total 142)
Total: 344

Pullups 15,11,10,6,5,6,5,5 total, 63
pushups 33,21,15,6,6,5,5,4 85
situps (un-anchored) 18,12,10,9,8,8,6,7 78
squats 27,21,15,14,8,13,10,8 116

total reps 342

28 male 195

pullups 10,8,7,5,5,5,5,5 = 50
pushups 12,12,11,6,5,5,5,6 = 62
situps 13,13,14,13,12,12,11,11 = 99
squats 15,15,13,12,11,11,11,15 = 103

314 / 32 T

pullups - 32
push ups - 84
sit ups - 90
squats - 116

322 total

"Tabata Something Else"

Pull-ups 8-8-8-8-8-8-8-6 = 62
Push-ups 10-10-10-10-10-10-10-10= 80
Sit-ups 10-10-10-10-10-10-10-10 = 80
Squats 15-15-15-15-15-15-15-14= 120

Total Points = 342

pullup 10,10,10,5,5,5,5,5
pushup 15,15,15,15,15,15,11,7
situp 9,11,10,10,10,10,10,11
squat 20,20,20,20,15,15,15,15
tot 384

Pull 7/7/7/7/7/7/7/7
Push 9/9/9/9/9/6/6/6
Sit 12/12/12/12/12/12/12/12
Squat 15/15/15/15/15/12/12/16.

Total: 330.

20 more than last time! Pullups were mostly butterfly.

approximately..

Pull: 15-10-7-4-3-2-2-2 (45)
Push: 15-12-8-8-6-6-6-5 (66)
Sit (decline): 12-10-10-10-10-10-10-10 (82)
Squat: 11-10-11-10-11-10-11-10 (84)

277, blech, life is getting in the way of crossfit recently..

Pulls: 62
Push: 160
Sit-ups: 113
Squats: 166
Total: 501

m/41/5'7/170

Pull: 11/6/5/4/3/4/3/3
Push: 20/15/10/5/6/3/6/4
Sit: 20/16/14/22/15/15/14/12
Squat: 17/19/19/18/20/19/18/16

pull: 11/6/5/4/3/4/3/3
push: 20/15/10/5/6/3/6/4
sit: 20/16/14/22/15/15/14/12
squat: 17/19/19/18/20/19/18/16

M/40/185

As rx'd:

pull: 12/13/12/12/10/8/7/7 = 81
push: 13/13/13/13/12/11/11/11 = 97
sit: 14/14/13/13/12/13/13/13 = 105
squat: 15/15/15/15/14/13/15/15 = 117

Total: 400

PR by 3 reps. First time trying butterfly pull-ups. They were efficient while they lasted but I kept falling out of rhythm. Made a terrible mess of one callous.

More better faster

M/53/142/5'8"

as rxd

Pull ups 13,12,11,10,10,7,8,8= 79
Push ups 21,18,14,12,9,10,10,10=104
Sit ups 11,10,10,10,10,10,10,10=81
Sqauts 19,17,15,14,13,13,13,12=116

380 total reps

438 reps
49 tabata

now that my test was successful, here's my take on the crossfit/gym jones rivalry, and you all respond to this:

crossfit is a great way to get in shape, but it is NOT the only way. I do crossfit every day, but I'm humble enough to admit that crossfit does get boring sometimes and THEREFORE I make up my workouts sometimes. Today I did a 2.5 mile trail run on hilly terrain with IBA/SAPI plates. tomorrow I'm going to do 400 sprints, situps, and 50 meter bear crawls.

Deviate from the main site WOD's from time to time. In the words of Mark Twight, do a SMMF (single movement mind f!@k).

Have a good 'un

342 as Rx'd

M/42 5'11" 215

First time.Got 301.Pull ups killed me could only do 6 then finished with 3.Loved the workout!

346

pull-up 57
push-up 64
sit-up 120
squat 105

M/5'10"/ 150/19

total 343 as Rx'd

315

57 pull-ups
84 push-ups
73 sit-ups
101 squats

M/35/6'/205#

Pull ups: 12 12 8 5 5 6 6 6 = 60
Push ups: 23 22 10 8 7 6 6 6 = 88
Sit ups: 14 12 10 8 7 7 8 7 = 75
Squats: 16 15 13 13 11 11 12 12 = 103

Total: 326 Previous total: 328

5th work out in a row, feeling pretty tired today. Will be nice to take weekend off ;-)

m/48/178

Selective Stretching

"Tabata Something Else"
Pull Ups, 10/10/10/10/10/10/10/10
Push Ups, 21/20/20/20/20/20/19/15
Sit Ups, 18/18/18/14/14/12/12/14
Squats, 20/20/20/15/18/18/18/20
Total 506

Selective Stretching

Previous Scores:
539 PR 090501
510 PR 081130
462 PR 080818

Not my best score. Pull ups felt very strong today. Still shooting to beat 550.

Score: 362( poor--did 438 last time)Pull ups/push ups weren't as strong today.
Pull ups-50
pushups-72
situps-98
squats-142

41/F/128

7-7-6-5-3-4-4-4
8-6-4-5-5-4-4-4
8-12-11-11-11-10-10-11
18-18-16-15-16-16-15-18

TOTAL =298

prev 306 (pr 308)

WU
Pull Ups: 10/10/ 9/ 7/ 7/ 7/ 7/ 7= 64
Push Ups: 20/17/19/15/15/12/11/10=119
Sit Ups: 9/10/ 9/ 9/ 9/ 9/ 9/ 9= 73
Squats: 15/15/16/16/16/17/16/18=129
Total=385
090508 398
080901 331
M/48/190#/72"

Pull Ups: 8, 6, 5, 4, 4, 4, 4, 4
Push Ups: 7, 8, 8, 8, 8, 6, 7, 7
Sit Ups: 9, 10, 9, 9, 9, 9, 9, 8
Squats: 14, 14, 13, 13, 11, 13, 13, 15
39 + 59 + 72 + 106 = 276

Pullups 10-8-6-7-6-6-6-5 = 54

Pushups 13-10-10-8-7-8-7-8 = 71

Situps 6-7-7-7-6-7-7-7 = 54

Squats 11=12=12=11=11=11=12=13 = 93

Total = 272

no access to pullup bar so subbed air swimming.

Air Swim 113
Push ups 111
Situps 128
Squats 165

Total - 517.

40 pullups
74 pushups
65 situps
89 squats

Pullups: 85
Pushups: 101
Situps: 90
Squats: 130
_____________
Total: 406

Pull ups - 60
push ups - 82
sit ups - 120
Squats - 125

Total - 392

CHORT :D 5'11/70kg/23

M/31/200

16 intervals

pull ups 27
push ups 44
sit ups 41
Squats 37

great workout

m/40/165

On vacation, no PU bar at hotel gym; subbed lat pull downs 160lbs rounds 1 - 4 & 100lbs rounds 5 - 8:

PDs 19 9 4 4 10 8 6 6 = 66
PUs 18 15 15 10 7 6 6 6 = 83
SUs 10 8 8 8 8 8 8 7 = 65
SQs 15 15 17 18 17 16 16 18 = 131

Total = 334

Last time was my 2nd day crossfit.
did 33/96/88/132 = 349 using 20-30 seconds rest between work

today 14th week, as rx'd including abmat version ghd situp rather than bent knee

60/82/110/160 = 412 triceps were on fire for pushups.

thank you crossfit.

@thesweatbox

TOTAL 412 (newPR)

pu-93(10) pu-98(10) su-102(10) sq-119(14)
TABATA 44 (newPR)

as rx'd

89 Pull-Ups
103 Push-Ups
121 Sit-Ups
147 Squats

460 Total, did 414 previous time

Pull ups - 60
Push ups - 87
Sit up - 120
Squats - 121

Total - 395

160/5'11/23

CFWU

as rx'd

pullups 42
push ups 112
sit ups 84
squats 112

Pull Ups
13,8,8,5,5,5,5,5,4
Push Ups
15,15,10,10,8,8,8,8
Sit Ups
10x8
Squats
10x8

Pull up - 57
push up - 53
sit up - 100
squat - 117
total - 327

wow.

M/185/37/5-10
Slightly differernt, had a 30s rest between sets to mvoe to next item and record own scores.
this time, last time 18 May 09
pu=74/84
pushup=126/134
situp ft held=125/140
bounding for distance = 432ft/425
competition wth 3 others last time, much different than when yo uare by your self...oh well.

m/35/5'9/174

CFWU. Mod Charlotte WU. 100 rope skips,3 rounds Sampson, 12 situps, 1 round PU, 2 rounds dips, 2 rounds back ext & Superman. No Burgener.
PU: 16,15,9,9,10,7,9,9=84
Pushups: 22,15,12,11,10,10,10,10=100
Situps:14,11,12,12,13,11,11,12=96
Sq:19,17,14,14,13,13,13,15=118
Ttl: 398
11/30: 381
8/18: 382
2/2: 382
See 11/30/08 for detail of earlier results
Made biggest gain in pushups. 86 last time.

Hard to keep track:
Pull Ups 12 to 5 (lower end)
Push Ups 20 to 7
Sit Ups (varied style) = Many
Squats = Many

playing catch up after getting back to colorado from missouri...altitude might be a factor in my piss poor performance today.

pull ups 58
push ups 96
sit ups 88
squats 86

M/40/172

Finally got around to this.
Pullups = 54, PR by 15(!)
Pushups = 64, minus-1
Situps = 77, PR by 3
Squats = 111, PR by 11

Love, love, love my new Vibram FiveFinger shoes, model KSO.

270 last
292 pr

Pull ups- 59
Push ups- 124
Sit ups- 105
Squats- 138

Total - 426

376
pull-40
push-104
situp-59
squats- 173

MALE 6'1, 204LBS 29YRS OLD
348 TOTAL

071024

at a hotel room in Vienna
Push-up, Sit-up, Squats, Push-up

307

090809

250

Done on 8/21 as a makeup.

On 5/3.
Rings for pullups & duffel bag to hold feet for su's.
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
356

On 2/28/08,
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
301

Today:
Pullups: 15-12-9-10-8-9-7-8 = 78
Pushups: 20-13-13-11-10-8-9-8 = 102
Situps: 10-11-12-13-13-13-11-12 = 95
Squats: 19-18-16-15-16-16-16-17 = 133
408

That's a pr by such a longshot it's funny. I can't even believe it as I read it. And I did the double under/situp WoD as a makeup yesterday (after push press WoD) w/ 150 situps or so. Even 3.5 years in (and at age 39) this $hit still amazes me.

41m/206#/75.5"

First time, scaled

Pullups - 69 (18 deadhang followed by 51 jumping)
Pushups - 66 (7 w/ feet on chair)
Situps - 58 (regular w/ no foothold)
Squats 112

305

f/27/5'9"/160

285

I switched to jumping pull-ups from strict pull-ups at round 4, but since I was doing them on the shutters to the fire lookout where I work I think it evens out ;)

22.m.137.65"

as rx'd
Pull Up: 68 (PR)
Push Up: 108
Sit-Up: 108
Squat: 108

Total: 392

Last Time:
Pull Up: 64(PR)
Push Up: 112
Sit-Up: 125
Squat: 125

Total: 426

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

Total: 458(PR)

m/23/6'/165

as rx'd...
(last time)
Pullups: 57 (78)
Pushups: 91 (94)
Situps: 70 (83)
Squats: 99 (119)

Total: 317 (374)....Sad face...

M/31/5'9"/152

Damn! I only counted the lowest number from each movement. Didn't realize I was supposed to keep track of reps for each individual round, so I'm guessing the totals below, based on what I remember:

Pullups: 9 (managed 12 reps for the first 4 rounds, then degraded slowly. I estimate 87 total.)
Pushups: 9 (managed 16 reps for the first few, then somehow lost it. Estimate 104 total.)
Situps: 13 (13 for all 8 rounds. Total = 104)
Squats: 14 (14 for all 8 rounds. Total = 112)

Approx total: 407

All movements were wholesome (chest to floor, etc.)

First time doing Tabata. I thought only lowest score counts, so I paced myself to avoid total failure at the ending rounds.

Pull ups: 6 each round
Push ups, sit ups, squats, 10 each round

= 288

Now I see how much fun one can have in a mere 16 minutes, I will up the reps per round next time.

Tabata, the most fun a body can have in 16 minutes outside of Las Vegas. . .

Squats - 20,20,20,15,15,15,15,15 - 17 avg
Situps - 15,15,12,12,12,12,10,10 - 12 avg
Pullups - 8.6.6.6.6.6.4.4 - 6 avg
Pushups - 10,14,10,10,7,5,7,6 - 9 avg

total - 342
avg - 11

M/32/165 6'1

pu's 75
pushes..80
su's 62
squats..102

319

Forgot to keep count:( I really need a partner...

pullup: 8,8,8,8,8,8,8,8
pushup: 10,10,10,10,10,10,10,10
situp: 10,10,10,10,10,10,10,10
squat: 14,10,10,10,10,10,10,15
Total:313

Pull ups: 72
push ups: 74
sit ups: 106
squats: 120
total: 372

29/m/185

ring pu, push up bars, and abmat

PU: 11, 11, 10, 10, 10, 10, 10, 10 =82
Push ups: 17, 17, 16, 14, 12, 10, 8, 7 =101
SU: 12, 12, 10, 10, 8, 8, 8, 8 =76
Squat: 19, 19, 18, 18, 17, 17, 16, 19 =143

total: 402 (PR 450)

35 + 96 + 75 + 135 = 341

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)

44/m/164

Pull Ups 18,12, 8, 8, 8, 8, 9, 9
Push Ups 28,26,20,14,14,12,11,12
Sit Ups 13,12,12,12,11,11,10,10
Squats 27,27,28,26,26,27,27,25

Total:522, Pull Ups some jumping, Push Ups not much stamina

M/27/6"/168

Pullups:20,18,16,12,12,10,10,10-108
Pushups:20,16,15,11,11,11,11,10-105
Situps:15,13,13,13,13,13,13,13-106
Squats:16,16,16,17,18,18,18,19-138

Total:457

I do know that my pushup ROM was much better this time.

compared to (performed May 7th):

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.

M/29/6"/185

Total: 240 *

* jumping pullups

35yrs/5'6"/150lb

Pull Up - 58 (16,15,8,5,5,3,4,2)
Push - 87 (23,18,11,7,8,7,6,7)
Sit Up - 91 (14,15,14,10,10,10,9,9)
Squat - 159 (20,20,20,21,20,20,18,20)

Total - 395

pullups: 10,10,10,10, 8, 8, 8, 8 - 72
pushups: 10,12,12,12,12,10,10,10 - 88
situps: 15,15,15,15,15,15,15,15 - 120
squats: 20,20,20,15,20,19,15,20 - 168
Total: 448 (PR by 42 reps!)

First time ever Crossfit..
Felt good but I think I'm to week to realy feel totaly exaust.
Tell me... is it that bad?
pullups: - 50 (No jumping nor skiping, just touch ground some time.
pushups: - 68
situps: - 80
squats: - 90
so 288 my PR (since it's my first )
I did a warm up on a treadmill. 6X30sec sprints interval is that OK before WOD.

M/39/5'10"/167

pullups 57
push ups 127
sit ups 126
squat 125

total 430

Male
Age: 49.5
hT:6'
WT: 195 lbs.

Gettin old!

Did this yesterday (10-20-09)
Pullups = 64
Pushup = 77
Situps = 81
Squats = 172

Pushups and situps were way slack! No food before hand, we'll see next time! Lol

340 rx. door frame pull bar not the best for kips, and again, sit ups killed me.

So this was my first day ever doing Crossfit. Looked like a nice challenge, understatement of my life. I haven't been really been able to get much of a work out. Had ACL surgery and my hamstring cut out to replace it, so both are still in the rehab process. Due to surgery: I highly favored one side on the squats, so this one gave me more trouble than it should have. I'm a soccer player, so it should be my best attribute. But I don't know how to quit. I made it past the first two set of pull ups doing 12,9 wide arm then I switched to inside grip with just a some assist because it killed me.

male . 22 . 5'8" . 155

pull ups = 12,9,9,4,8,8,7,7 = 64
push ups = 23,17,8,6,8,7,7,5 = 81
sit ups = 14,14,13,12,10,11,12,11 = 97
squats = 17,16,14,14,15,15,13,15 = 119
Total: 361

75
84
80
77

17 6 10 10 6 4 7 5
13 14 15 13 13 13 12 10
9 9 9 10 9 10 9 9
20 20 12 16 15 17 15 19

total 376