I can't wait for this WOD

Thank you coach!

sweet!

OH NO!

HOW IN THE WORLD CAN I GET A POSTER OF THAT?!! THAT IS FLIPPIN AWESOME!!!!

I LOVE THIS WOD!!!!

YESSSS!!!! Been waiting for this one.

Sweet...Crossfit WOD #2 for me. I'm looking forward to this test

Well well about time you weild your nasty head...I love you TABATA!!!! RAT IT UP

Was just thinking about Tabata today, can't wait to try my first one, and on my birthday of all days! Thanks for the present!

anybody else's computer freeze after trying to watch the prowler video and im running a mac book pro

Yeah, mine's freezing, I only get a green screen, and I'm on a macbook.

anyone else?

How funny...I was just thinking about how I might follow up weighted PU tomorrow, if I could possibly do them and then TSE. Very cool. Guess that answers my question, Coach!

To head off the questions which are sure to come, "Tabata This" is a classic tabata workout where your score is the LOWEST number of reps you get in each cycle. THIS IS NOT "TABATA THIS"!! This is "Tabata SOMETHING ELSE" and Coach clearly states above to "Post total reps from all 32 intervals."

400 is the door through which the Big Dawgs enter...

So does this mean 20 seconds of pushups for 8 times and continuing the same pattern for the push ups and sit ups and squats

yeah i get a green screen too for the video

Can't wait for this workout tomorrow morning

#13

It means you do as many reps as possible for 20 secs then take a 10 sec rest you do that for 8 sets for each excersise

20 secs work
10 secs rest
20 secs work
10 secs rest....and so on

#13 - 20 seconds of pull ups, rest 10 seconds, repeat for a total of 8 sets. Move to push ups and do 20 seconds of push ups, rest 10 seconds, etc. Makes sense?

Yup, green screen here too when I click on "mov". Haven't tried it in "wmv" yet. I'm on a pc.

Video not workin for me either...

MY FAVORITE WOD BEFORE BEING SENT OFF TO THE OR FOR SHOULDER SURGERY AT 8:15AM EST 10/20/09!

I'll rip it out at 5:30am, get the kids squared away and head out for surgery.

GIDDY UP everyone!

Wow. This was my first introduction to CrossFit a while back, and it nearly killed me. I went all out and could barely move for the next few days :)

I stayed away for a while after that (scared haha) so it'll be interesting to see how I do this time. Probably my favourite workout so far!

are these weighted squats?

As a warm up for junior officers, I recommend walking around the mainside McDonalds, securing salutes from enlisted Marines. Great for loosening up your delts.
Operation Phoenix-There is no substitute for victory.

probably shouldn't have subbed the weighted pull ups for AMRAP 20mins - 5 x chins, 10 x p/ups, 15 x squats things morning......

The .mov is currently busted, but the .wmv works - the link just isn't right.

I'm using Safari to get it... copy this linkQ http://media.crossfit.com/cf-video/Games09_RobOrland_ProwlerWOD.wmv and paste it into the Downloads window. Ka-ching.

Fit Mom...

I would highly reconsider doing a workout before going into surgery on the same day. The reason being is that number one, you want the least amount of inflamation in the area as possible, so that the surgeon can do his best job possible and fix your shoulder without any complications. Number two, your body is going to need all of the strength that it needs after surgery to start the repair process. This is just my two cents..

Fit Mom...

I would highly reconsider doing a workout before going into surgery on the same day. The reason being is that number one, you want the least amount of inflamation in the area as possible, so that the surgeon can do his best job possible and fix your shoulder without any complications. Number two, your body is going to need all of the strength that it needs after surgery to start the repair process. These are just my two cents..

Fit Mom...

I would highly reconsider doing a workout before going into surgery on the same day. The reason being is that number one, you want the least amount of inflammation in the area as possible, so that the surgeon can do his best job possible and fix your shoulder without any complications. Number two, your body is going to need all of the strength that it needs after surgery to start the repair process. These are just my two cents..

Sorry for the multiple posts, the internet kept cutting out in this rainy weather and I wasn't sure if my post was going through

Appreciate it Torey, but I ran 5 miles the day of my bilateral mastectomy from cancer 2 years ago...if that didn't keep me down, a little clearing of bone spurs isn't going to either.

Again, thanks for your input and no disrespect intended, but one more chance to WOD before being laid up for a bit is where I'm at!

Have you guys seen this?

http://www.zonediet.com/SuperZoneFood/MolecularBaking/tabid/246/Default.aspx

What the hell is this? I'm really not liking where Barry Sears is taking his promotion of the zone. He seems to be substituting actual science for weird terms like Molecular Baking and Fat Trap. I don't mind if someone explains what happens and then says something like "so its a kind of a fat trap" but now he seems to have dropped that and I'm just supposed to take his word for what he's saying. I mean I know the zone works, I actually love the zone and feel I perform a lot better when zoning but what the hell is the superzone? I've been looking around and nowhere does he explain whats in this food - why it's better than other food and if it is just starch with added protein or if he baked it in a radioactive oven or what the hell. But he sure promises you a better life if you eat it!

Fit Mom...

I would highly reconsider doing a workout before going into surgery on the same day. The reason being is that number one, you want the least amount of inflamation in the area as possible, so that the surgeon can do his best job possible and fix your shoulder without any complications. Number two, your body is going to need all of the strength that it needs after surgery to start the repair process. This is just my two cents..

Comment #25 - Posted by: Torey at October 19, 2009 6:42 PM

Kim, I concur 100% with Torey. Go with something not involving the shoulder joint. like back squats or run 400m/50 BW Squats x 4 for time.

Second crossfit tomorrow! I am psyched!!!

This one should be interesting. I'm gonna need to have a notepad nearby or something LOL!

Awesome workout and crazy cute picture also

LOL Phoenix...it is definitely a logistical problem...i need an assistant. Was wondering how we would follow up the weighted pull ups!

Weren't you supposed to count the lowest # of reps in a round per exercise to get your score for this?

Does anyone know where I can get the download music for "Tabata Something Else". I crossfit by myself in the gym because no one else in the gym wants to work that hard. Anyways I remembered last time this was WOD was posted that someone posted that there is a music/song that has a beep every 20 and 10 seconds so you know when to end and or start your next round. Thanks

Sweetness!!! just did this two days ago!!

Both videos and links should be working now. No idea what caused the problem, but it's fixed now.

#35 HILLY ROB - quote from Bingo #12:

"To head off the questions which are sure to come, "Tabata This" is a classic tabata workout where your score is the LOWEST number of reps you get in each cycle. THIS IS NOT "TABATA THIS"!! This is "Tabata SOMETHING ELSE" and Coach clearly states above to "Post total reps from all 32 intervals."

A different animal, but just as fun. Crush it dude!

Oh man I dread this workout.... in a good way.

Yesterday's WOD stats:

35/45/60/70/80/90/95

For some dumb reason I decided to do Cindy afterwards and got 26 1/3 rounds.

M/23/5'7"/155lbs

This is probably my favorite WOd yet.

I second the question: are these weighted squats?

As a warmup for enlisted personnel, I recommend doing the Burgener Warmup. It's a great way to loosen up the body before a WOD. Avoid walking past outdoor ATMs, food stands, or trinket vendors near the PX because you'll end up only warming up one arm, especially during duty hours.

fit mom kim, i know it's very difficult to tell someone who does crossfit to avoid a workout, so i'm not going to tell you not to work out, but i will tell you my experience about working out before a surgery. (i've had six knee surgeries all sports related)

your body's recovery process is drastically affected by anesthesia. i woke up from a surgery once after doing an arm workout (back in my body building days) with pain (in a bad way, not good pain) in my arms and an extremely limited range of motion. our bodies recover naturally but that is extremely disrupted by surgery to the point that i believe it did my body much more harm than good. let us know what you experience. i'd be anxious to hear.

#43- Awesome!!!

I love this workout! I also want to run tomorrow - any suggestions on when I should? (i.e. before or after, should I do Tabata early, run later, etc.)

The following link is to a website that provides a tabata clock as well as intervaled music if you do not have someone to crossfit with. http://www.beach-fitness.com/tabata/

So funny-this was our group WOD tonight. Did not break down my reps per set, just the total.

Pull up 30 kipping
Push up 66
Sit up 100
Squat 150

Total 346

Could have done much better on the pull ups if I had used a band, but didn't want to use one. Only managed to get 3 or 4 a set. Oh well.

Kim,

Best of luck with your shoulder procedure. No wonder you weren't into the weighted pull-ups today.

I know you will do what you think is best, but, I have to agree with Torey and Herm. You will recover faster if you go into it rested and fresh, and with minimal inflammation in that shoulder.

Whatever you do, have a fast recovery. Will this be Kim 3.0?

OMG here it is!!!!!!!!!!!!

Audacity is a great music editor where you can enter tones at time intervals or do like I did and make music for 20sec and silence for 10sec. Work during music and rest during silence.

Lets get it on!

Here's a big thanks to Tucker for a great cert this past weekend. Next time, you might think about bringing a translator, or at least pass out notes so we know what the heck you're talking about. What IS a lunchbox anyways, and why would I grab it? Thanks also to Freddy, Brady (Brad) and the gang at OneWorld for being wonderful hosts. Rah Rah!

Moises Del Mar and Kevin C., thanks for chiming in on the FitMom pre surgery workout popular suggestion: REST.

So Kim basically we're begging you not to overwork your shoulder right before surgery. You will recover better this way. I didn't do anything for 3 days on my shoulders prior to the surgeries and I healed up fairly quickly. Let's focus on getting you back to 100% NOW, so that the rehab will be better sooner.

PU: 10, 7, 5, 4, 5, 4, 5, 5 (last 4 sets jumping)
PU: 19, 14, 12, 10, 11, 10, 10, 9 (last 4 sets kneeled)
SU: 13, 13, 14, 13, 12, 11, 11, 11
SQ: 17, 18, 17, 18, 16, 18, 17, 20

379 total reps (but last 4 PU and PU jumping and kneeling)

Thanks for the "Tabata Something Else" music help. This will make things a lot easier.

Nice work Ava! CrossFit Kids rock!!

TZ: how did you keep track of all that ?!

i need a CF buddy or someone to write stuff lol

Perfect! Overnight in a convention hotel for work. Couldn't have asked for a better WOD. Probably going with pushups, situps, bathroom counter dips, and squats.

Just finished the WOD. Recommend a partner to keep time and reps. I scored about

Pull-ups: 4
Push-ups: 11
Sit-ups: 9
Squats: 13

The WOD on the video is awesome! The prowler is definitely cool! To push weight and not pull it.

Stoked for TABATA!

That picture is too cute!!! Great workout, can't wait!

first time attempting this one. i'm still quite sore from my workout yesterday, but i'm shooting for 400+. WOOO!

OMG, I'm still trashed from Saturday's workout!

had to take a few days off due to an illness. still not over it, but this looks to good to pass up. nice WOD to come back to. It's gonna make me feel all warm and fuzzy inside. or maybe that feeling is the puke that may show its ugly self tomorrow? we'll see

about time this came up! I hope i get up there to the 400s

Oh man! This is going to be tough. My legs were sore as hell from Tabatas last week at the Crossfit Cert....but I think I want to try this one. Got some good music w/timer so I'll have to wear myself out.

What is the song playing in the video?

why would you do pull-ups 2 days in a row? isnt that bad for your muscles? is this WOD something that you do for today or add to your work out? I'm new to this cross fit. It just doesnt seem like I'm in the gym long enough. usually in the gym for an hour and a half and these crossfit excercise take 15-20 min or less. I feel like I'm cheating myself, or slacking off. I'm not certified, and I can't be (currently deployed). thanks for your help guys.

I hit 400 flat. Best score ever, so far.

M/25/184

Pull-ups - 37
Push-ups - 112
Sit-ups - 108
Squats - 143

TOTAL - 401

Pull-ups 39
Push-ups 74
Sit-ups 99
Squats 121

Total: 333

That prowler absolutely crushed me and my wod people. Cant explain the feelin we all had going from the prowler to those huge 36in. box jumps. My legs felt like jello and pudding mixed together. Even though it was brutal, we loved every second of it! WHY WHY??? Great job Los, Syn, Bobby and Skittles!

WOD as rxd...

Charlie 472
Pullups 13/13/10/8/6/8/7/8
Pushups 15/20/15/15/10/10/10/10
Situps 18/19/19/19/19/19/19/19
Squats 19/19/17/18/17/17/18/18

First time, so paced it a bit...

#70...your comments are typical of a newbie...all i suggest is that you give 100% to every WOD, and do ONLY that...follow the site religiously, dont cherry pick the workouts you LIKE...do everyone, and have every day off (i use days off to work on skill stuff, like handstands, light snatch etc)...if your goal is strength and conditioning, this IS the program you want, if your goal is bodybuilding, move along...

hope this helps, and for info, some workouts only take 2 or 3 mins!!! that said, you should be doing the complete CrossFit Warm Up (CFWU) before the WOD...if you dont know what this is, its on the site, look it up....

m/41/5'6"/145

pullups-60
pushups-117
situps-117(unanchored)
squats-148
total-443

Did this the other day - I find that pacing it helps me get out more total reps, although not sure if that's the best way to go. Any input on that, anyone?

Pullups 10/10/10/10/10/10/10
Pushups 15/15/15/15/10/10/10/10
Situps 20/20/20/20/20/20/20/20
Squats 20/20/20/20/20/20/20/20

How do you guys record your totals? WODs like this I always struggle to keep track. Do you just rely on a partner? It's hard enough tracking the clock - let alone keeping the totals (not going to pause to scribble them down).

Normally, I just pay attention to the clock, and do as many as I can without bothering with tally the total. Kinda sucks I can't track my progress over time, though...

YOU GUYS/LADIES ARE THE BEST....but, you'll all want to ring my neck when I report:

Tabata Something Else

PR with a score of 581

kipping pull ups
thigh/chest to deck push ups
anchored abmat sit ups
A$$ to ball squats

Your guidance/advice is most likely spot on...I just couldn't pass up on more WOD with all body parts in tact!

GO HARD!

M/28/225/6'0"

Pull-ups: 16-12-9-6-5-5-5-4 = 62
Push-ups: 18-10-8-8-8-5-6 = 77
Sit-ups: 14-12-12-10-9-9-9-8 = 83
Squats: 20-20-20-17-17-15-17-18 = 144

Total: 366

That Prowler sucks!!! It was hot that day and I was the one with the bright idea to do double kettlebell cleans. What was I thinking!!!! Great Job from Rob, Timmy, Skittles, Los and I, we crushed that workout!!!

#76- thank you for you help and support, i'll check out the CFWU. I'm not trying to be a bodybuilder(at all, lol) i'm trying to improve on my pt test and stay LEAN but get WAY more shredded. Also, I want to be able to reveal all of my abs instead of the top 4 with fat at the bottom, lol. I'm 5'8 and 147 lbs. I hope this is the workout to do that. I HAVE noticed that I'm WAY out of breath with these workouts and I'm ACTUALLY sweating for once. Is CF the right way to go for these standards? I've been trying to show my abs for 5 years, I read the CF nutrition part, and I follow it EXACTLY (I never cheat). Are redlines, sugarfree energy drinks, endorushes good or bad?

PU: 20
Push: 54
Sit: 58
Squat: 72

Total:204

m/42 weight: 208

Pull-ups-18/12/12/11/8/7/7/7=82
Push-ups-30/20/16/15/13/10/11/11=126
Sit-ups -14/13/12/12/12/12/12/12=99
Squats -17/20/18/18/18/17/18/19=145
Total=452

do i do the CFWU before every WOD?

M/23/5'9"/162

Pull ups (Strict) 21 17 10 6 5 5 4 4 =72
Push up 25 23 21 15 15 13 10 11 = 133
Sit up 25 23 23 21 26 22 18 17 =172
squat 25 22 21 18 20 18 15 12 =151

Total: 664

pull-ups
9-6-6-7-6-6-5-6 = 51
push-ups
15-12-12-12-8-5-6-5 = 75
sit-ups
11-11-10-9-8-9-8-10 = 76
squats
17-15-15-15-15-15-15-15 = 122

Total Reps = 324 new PR by 35 reps!!!
50 burpee warmup-yay burpees!!

#83
This is the site for you if those are your goals. In order to get ripped abs, you need to follow the zone and/or paleo. These diets give you all the energy/stamina you need. This means you can stay away from those energy drinks; even the sugar free ones are loaded with sugar substitutes.

#76 ant: if improving your pt scores is what your after than you came to the right place bud. Also try crossfitendurance.com its the way i got my run times down.

Fitmom your a beast nice score!

going for a pr today last was 399 on my first week of crosfit finally i have a wod i can compare scores with.

347. No pullup bar available, sub'd in 95lb push presses.

Pull-ups:
83
Push-ups:
109
Sit-ups:
118
Squats:
179
Total:
489(PR)

28/6'8"/221

10x5,7,7,6=70
12x5,10,7,6=83
16,15x4,13,13,14=116
12x4,11,12,12,13=96

Pullups 32
Pushups 107
Situps 86
Squats 151
Total 376

First time...Now tell me how to get better! I got it. Loose 20 pounds... "I'm not fat, I'm big boned!"

M/35/190/6'2"

Pullups - 13, 12, 8, 7, 6, 6, 5, 5 = 62
Pushups - 22, 16, 13, 12, 11, 10, 9, 11 = 104
Situps - 12, 12, 12, 12, 12, 11, 11, 11 = 93
Squats - 19, 19, 19, 19, 19, 18, 19, 20 = 153
TOTAL = 412 (compared to PR of 420)

pullups: 49
pushup: 78
situps: 78
squats: 94
Total reps: 299

272

For those wanting to track score just use a word document table or make one yourself on a scratch sheet of paper. Reach over between breaths and write down your number.

pullups:7,5,4,5,5,6,5,7 (jumping)
pushups:13,11,11,6,7,6,6,7
situps:6,7,7,8,8,7,6,6 (unsup)
squat:12,13,12,15,12,15,12,20
total:277

Pull-ups 15-7-6-6-5-5-4-4=52
Push-ups 20-14-10-10-8-6-7-7=82
Sit-ups 12-12-12-10-10-10-10-10=86
Squats 18-15-15-15-13-15-14-15
Tabata total 33 (PR is 41)
Total reps 340 (PR is 356)

Not my best performance due to the 100 day ring-dip challenge i am doing and altering my diet right now. So we shall see on the next Tabata

This is my first Tabata. Just started strictly crossfit this week, Paleo diet included.

Pull-ups 7-2-7-5-4-4-4-2=36
Push-ups 12-10-8-5-5-7-8-7=62
Sit-ups 5-7-7-8-7-8-9-8=59
Squats 8-9-9-12-9-11-13-15=86
Total Reps=243

Can someone explain to me how this workout is called a "tabata"? It is nothing like the real Tabata Study and while it is not an easy workout, there is no way to do the correct number of reps in 20 seconds to get the VO2 response that Dr. Tabata got in his study. They weren't allowed to let bicycle rpm's go below 85. That's very very fast.

This is really just a 20:10 interval workout. Calling it a Tabata is very misleading.

101# me too just started as well,

first tabata

pullups-30
pushups-58
situps-112
squats-118
total=330

definitely need to work on my kipping pullups!

I was messing around on the Internet and happen to stumble across Urban Dictionary.com. I almost forgot about this site, it is hilarious. You can type in anything. I tried CrossFit and here is what it had:

Crossfit - an asskicking, kick-ass daily high-intensity, "functional" fitness workout.workouts usually followed by vommiting.people who dig crossfit include: fire fighters,police officers,marines,seals,martial artists,soccer moms etc...

todays crossfit wod made me puke

(not sure about the soccer moms part, haha)

The cool thing now is that they'll put the definitions on a coffee mug.

http://www.urbandictionary.com/define.php?term=crossfit

The Mac 37/215/5'10"

Pull-up 11/5/6/5/4/4/4/5=44
Push-up 16/17/12/10/8/9/7/7=86
Sit-ups 10/15/10/10/6/7/10/9=77 (GHD's)
Squats 11/12/15/11/10/10/11/10=90

total score for "297"

second time doing "Tabata Something Else"

As prescribed:

Pull-ups: 90
Push-ups: 131
Sit-ups: 92
Squats: 206
-------------
Total: 519 (PR)

M/34/70/205

#102 – Jeff

You’re absolutely right that it is misleading, and it’s always been a pet peeve of mine that the word “Tabata” has come to mean, in the Crossfit world, simply a 20:10 interval repeated 8 times. But that’s the way it is, it’s a done deal, and I can’t see that it will ever change. No consideration at all of the VO2Max elements of Tabata’s studies. Some CF’ers may occasionally do a workout using a movement (air squats, rowing, burpees maybe?) that would approach the VO2Max levels Tabata used, but certainly a WOD like today’s has nothing to do with what Tabata was testing. Not only can you not reach high VO2Max levels doing pullups, but you can’t reach those levels for 32 intervals regardless of the movement. In Tabata’s studies, the subjects often only made it 6-7 rounds before they could no longer reach the required 170% level.

All that said, I have no doubt workouts like today’s are valuable work. They just have nothing to do with Tabata. I’ve always wondered what he would think of the way his name is being used by Crossfit….

#102, it is very like the real Tabata study. The goal of a Tabata style workout is to be at 90-100% effort for 20 seconds on, 10 seconds off. Just because it's not on a bike does not mean that you cannot work at 90-100%. If you're doing it right, that can be done with cycling, air squats, sprints, or whatever mode of exercise you choose.

Actually, not whatever mode of exercise you choose. It has to be a high power output. It is not possible to get there with dead hang pullups, but what about butterfly kips?

pullups - 70 better...
pushups - 90 worse...
sit-ups - 80 better...
air-squats - 135 worse...

no box for the squats...extra low...feelin' it in the quads.

330

The everything after pull ups got slightly shortchanged during their first set since I took a few extra seconds to get positioned where I could see my stop watch. I don't feel so bad for a first time though.

Pull Ups - 80
Push Ups - 100
Sit Ups - 80
Squats - 115

Total - 375

M/29/5'11"/190

Total 292

20/m/6'0/170

No pull ups, push Press with 25lb dumbells
76/48/83/86
293
Felt week in the pushups, could have used higher weights on the push presses, probably 35-40lbs
47/m/5'9"/178

As Rx'd @ Murphy
Pull Ups:15,13,11,9,6,6,6,7=73 (+5)
Push Ups:17,15,13,10,9,8,5,6=83 (-10)
Sit Ups:14,12,11,11,9,9,9,8=83 (-8)
Squats:18,15,15,18,15,16,15,13=127 (+16)
Total: 366 (+3)

364 Rx

I would love to tabata something else but you said I had to tabata this coach... And it sucked! total score 264 those situps were treacherous.

First day of xfit - some burn.
400 dead on but some sit ups were borderline!

bw 165

+24 lb weight vest

pull ups 8 8 8 8 5 5 8 6
push ups 11 11 12 11 11 11 12 11
sit ups 14 15 14 14 15 15 15 15
squats 18 18 17 17 17 17 18 18

total 402

60 Pull-ups
96 Push-ups
70 Sit-ups
117 Squats

343 total

31/m/5'10"/210

Pullup: 10, 8, 8, 6, 7, 6, 5, 5 = 55
Pushup: 10, 9, 9, 7, 5, 6, 5, 6 = 57
Situp: 10, 10, 9, 10, 8, 8, 7, 9 = 71
Squat: 16, 17, 16, 17, 17, 17, 16, 19 = 135

TSE Total = 318

I am one rep from my pr...damn it man!

thanx #89 and #90!

#43 Roger JT
ANT-Keep up the good work, stay Paleo, stay away as much as possible from all processed foods and you will achieve those goals. Stay safe and play dirty in the sand box. Out Here

#106 & #107 (jbutt)

actually, no you are wrong.

The point of the study was not to go "90-100%". The point was to increase VO2max levels in Olympic athletes. Hitting 90-100% VO2max is NOT THE SAME as just doing as many squats in 20 seconds as fast as possible. That's 100% effort and is more about muscle failure/fatigue than your lungs.

You cannot increase your VO2 levels to the appropriate levels with just any old exercise performed at "90-100%". Yes you do have to go at a certain speed to accomplish this. These were Olympic athletes and even the very best could only do 8-9 intervals and felt completely dead afterwards. They used cycling because you could fast enough AND increase the resistance.

It's "cute" to think anyone could do 32 real Tabata intervals.

That's not to take away from the workout as being a good one. Just the idea its called a "Tabata" is issue.

Awesome WOD! Can't think of a better way to start the day!

Tabata Something Else
Pullups: 12,11,10,9,7,6,6,7 = 68
Pushups: 16,14,11,10,7,9,6,8 = 81
Situps: 13,14,12,9,11,7,6,10 = 82
Squats: 14,16,15,16,15,15,16,16 = 123
Total: 354

M/28/165/5'8"

Hey. I'm new to this. Are these squats weighted?

Tabata Something Else

PL: 15,6,10,9,6,4,4,4=58
PU: 20,10,8,2=40 (Problem with left arm)
SU: 15,18,16,13,17,15,13,17=124
SQ: 17,17,13,14,14,17,14,19=125
Total: 347

M/28/222/71"

To correct myself (and others) in the Tabata study they trained at 170% of their VO2max. To put it roughly, 70% of your VO2max is in the neighborhood of 80% of your max heart rate.

31/M/6'0"/172 Ph.D. Candidate in Exercise Science

Pullup: 10,6,6,3,3,3,3,3= 37
Pushup: 20,18,13,12,8,8,8,4= 91
Situp: 12,12,12,12,10,11,11,8= 88
Squats: 16,18,18,18,18,18,18,18= 142

Total= 358 Had just enough energy at the end of the workout to write "F%$^" at the bottom of the pad... first week of crossfit, and I am loving it! My understanding of human physiology, and our amazing ability to adapt to exercise has me SUPER excited to continue with the WOD's, and see just how far I can take it! Hopefully, though, tomorrow is a rest day!

#7
Congrats and welcome to the family. Good luck and be careful, this WOD isn't a joke

As for me, I'm shooting for a PR of 385.

3...2...1...Are we there yet?

M/190

old tabata 369 june 09
today 415

Messed up the sequence due to faffing around with an iPhone timer app. I think the only way you can do this properly is if you have someone timing and counting for you.

So did:
4 intervals pullups
4 intervals pushups
8 intervals situps
8 intervals squats
4 intervals pullups
4 intervals pushups
finished with
pullups: (65)105
pushups:(55)102
situps: 70
squats:99
numbers in brackets after 4 intervals.

#119 yes sir

PU : 11,9,7,7,7,7,6,5 = 59
PR : 14,10,9,9,7,7,7,7 = 70
SU : 12,12,11,10,10,10,9,10 = 84
SQ : 14,12,10,10,10,9,11,10 = 86

Total = 299

m.23.175

Pull 72
Push 69
Sit 96
Squat 93

total 330

Not happy with that performance...

Have had a lot of travel, a lot of work, a lot of weekend football (and beers), not enough Crossfit, all leading to darker mornings (literally and figuratively) and lack of motivation. No time like the present. Unfortunately the globogym decided to shift the pullup bar (attached to tri pulldown machine) close to a brick wall, preventing kipping. That ain't gonna work.

Pullups (deadhang)
13, 7, 7, 5, 5, 5, 5, 5

Pushups
25, 21, 12, 8, 8, 7, 8, 9 (total 98)

Situps
15, 13, 12, 11, 11, 10, 10, 11 (total 93)

Squats
19, 18, 19, 19, 19, 18, 18, 18 (total 148)

Compare to last time (no pullups): 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)

36m70"208#

Pacing like never before, returning to workouts

PU: 7-7-7-7-7-7-7-8
PR: 12-12-12-12-12-12-12-12
SU: 14-14-12-12-13-13-12-12
SQ: 20-20-20-18-18-18-17-20

total: 406 (PR-30)

Pull-ups - 15, 15, 15, 15, 10, 10, 10, 8 (98)
Push-ups - 25, 25, 25, 25, 25, 25, 25, 25 (200)
Sit-ups - 20, 20, 20, 20, 20, 20, 20, 20 (160)
Squats - 15, 15, 15, 15, 15, 15 ,15, 15 (120)

TOTAL - 578

M / 6' / 230 / 31

308 total- but I did pull ups! Taken a while, but I can do 'em now. Not a lot- but hey.

Hi kids,

Male/26/155lbs(heavy boy this month)/5'7

Total = 377

Much love,
George

m/17/170

427-it was my first time axualy counting reps, but it was definintely a pr.

#87- 664? Check your math

M/43/175/6foot2

Pull-ups 13-12-12-10-9-8-8-8 (80)
Push-ups 13-8-8-6-6-7-6-7 (61)
Sit-ups 10-11-11-10-10-9-10-9 (120)
Squats 17-17-15-15-16-16-17-19 (132)
Total: 393 (PR)

A good day.

34/F/5'10"/160

Could not bring myself to do this one alone. It’s hard to time yourself, and even harder to try and bring the intensity in an empty gym. Tried to stick with a similar calisthenic theme and decided to go with “Mary.”

HSPUs and pistols easy and unbroken. Pull-ups were an issue, though. My elbows have been on fire since “Tyler,” and pulling has become extremely uncomfortable. Arms are still stinging/burning an hour later…ouch.

“Mary”
As Rx’d
9 rounds + 5 HSPU & 10 pistols (PR by over a round)

m/28/6'/330

Total: 308

PU: 60
PR: 64
SU: 80
SQ: 104

I love this pic! Velcro shoes! Ava rocks!

as rx'd

Pull ups: 17 14 11 10 7 8 7 7 = 81
Push ups: 24 20 16 14 13 12 10 11 = 120
Sit ups(ab mat, feet unanchored): 15 13 12 12 11 11 10 = 97
Squats: 21 18 16 15 12 14 10 13 = 119
Total: 417 (new PR)

legs were dying today; sore from the CFE WOD yesterday and the new Hero WOD on sunday. Still, new PR so I'm happy.

56/m/5'10"/180

For more than 20 years my daily workout consisted of either pulling a Concept 2 for 30-60 minutes/day or running 4-6 miles. Although I wasn't taking it easy, I didn't exactly push myself, either (pace was always a bit faster than "leisurely" on both, but I was usually able to sing along with the playlist). I did no intervals on the C2, no sprinting on the road. My goal, then as now: not so much to lose weight or look great as to live forever. Lifting seemed irrelevant, puking unnecessary.

Three or four years ago, a friend sent me the Navy Seals workout book. With its emphasis on bodyweight routines (pushups, pullups, dips)it was different from what I'd been doing and very challenging. I hadn't done a pullup since high school, and it turned out NOT to be like riding a bike, but after a few months I was doing 10-15 at a clip. Over the same time frame, I went from 30 pushup sets to 60-100. Dips? Hadn't really ever done 'em, but I got to 25-30 pretty quickly.

About a year ago, I stopped running for knee reasons. I invented a new WOD (for every day): 30 minutes on the C2, followed by 5 alternating sets of Pullups (15-10-10-10-10) Pushups (50-40-30-30-30) and dips (25-20-20-20-20). Just about always made it through set 3 before having to let the actuals deviate from the ideals. I didn't exactly relax between sets, but I also didn't pay too much attention to time considerations.

I read about Tabata a few months ago after watching a DVD ad for the $30,000 ROM. I didn't bite at the machine, but the commercial made some compelling points about the value of HIIT and some of the new science supporting it. Started doing unsupplemented C2 Tabatas a couple of times a week, and found that the 4-minute burn lasted through the day. And I started to feel stronger, and better, especially after wiping off the puke.

The natural progression led me here in August. Been drinking the Kool-aid ever since. THIS IS IT. I've been spending a lot of time learning the exercises. Just started last week with some of the formal workouts--got 16 on Cindy last Friday, got up to 85 pounds yesterday and I think I could have gone further but at 56 I worry, maybe overworry, about things like muscle tears, etc. Things break easier and don't fix themselves as quickly as they used to, which is why I may substitute rowing for pullups today. Hope that's the right way to use "substitute".

Did my first deadlifts and loaded squats last week, and although I quickly realized that burpees were really enhanced squat thrusts (which I HATED in junior high) I've incorporated them into my routine along with 5 minutes or so of rope work. The burpee hatred appears to have legs.

GOALS: 1. Muscle-up (I know I can.) 2. Handstand push-up (I think I can.) 3. Double-unders (I am still at the stage with a rope where I believe all the videos of this are photoshopped.)4. One-armed pullup.

Doing Level 1 Certs at Montclair in January. Sorry for the long post, but I've been hanging out for a while and wanted to say thanks for everything.

as rx'd

m/25/6'2"/175

PU-60
PR-78
SU-85
SQ-135

Still sore from yesterdays WOD

f/24/119

pullups: 5/3/4/3/3/3/5/3= 29 (all but first set were jumping)
pushups: 15/12/11/10/10/12/9/10 = 89
situps: 10/10/10/10/10/10/10/9 = 79
squats: 15/15/13/13/13/14/13/15 = 111

PU: 15-10-10-10-8-8-8-7
PU: 22-15-10-10-10-10-10-10
SU: 15-12-17-15-10-12-12-11
SQ: 16-15-15-18-15-16-15-13

Total: 400

M/23/190/5'10

Pull-ups: 12/9/7/6/6/6/6/5 = 57
Push-ups: 21/12/10/9/8/7/6/6 = 79
Sit-ups: 16/15/15/15//15/14/15/14 = 119
Squats: 18/17/13/12/11/11/11/11 = 104

Total: 359 PR

Last time got 355. Small improvement, but did worse on squats this time then I did last time.

26/m/5'11"/210ish

Pull - 15-14-10-7-8-7-7-6 = 74
Push - 25-16-12-13-10-10-6-10 = 102
Sit - 13-12-10-10-8-10-9-10 = 82
Squat - 18-17-17-17-15-15-12-16 = 127

385 total

Not sure what the problem was this morning. All my numbers were way off.

Pull-ups: 8,8,8,8,5,6,6,6=55
Push-ups: 8,8,8,6,6,6,6,6=54
Sit-ups: 12,11,11,11,11,11,10,11=88
Squats: 17,17,17,16,17,17,16,16=133

Total: 330

F/33/5'2/125

356, 4 points less than PR on 8/10/09

Might have been the 4 beers I had last night! :)

WU- 3x's 15supermans, 1/2 mile run

Pull ups-10,7,5,3,5,5,5,4=44
Push ups-10,7,7,6,5,5,5,3=48
Sit ups-10,10,9,9,9,9,8,8=72
Squats- 14,13,13,13,14,14,13,14=108
Total=272

Never done Tabata before, 1st time will be later this afternoon...aiming for at least a 200...

Pull ups 40
push ups 53
sit ups 122
squats 98

TOTAL 313

A few people asking about interval timers. In addition to the Beach Fitness link posted above, this online timer is great as well:

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

Also, there's an iphone app that was free when I got it called Round Timer that can be configured for tabata intervals. Likewise the free As Rx'd app has an interval timer.

Pull-ups- 15,15,12,13,12,9,9,8= 93
Pushups- 20,21,20,18,15,14,10,7= 125
Sit-ups- 22,20,22,21,19,19,21,20= 164
Squats- 20,21,22,21,22,22,22,22= 172

Total reps = 554 PR by 9 reps

446. Weak.

#154 cloudraker

Thanks for the link. I have used that one in the past and I like it for tabatas. I lost the link and was just starting to search for it and noticed your link!

accidentally only did 1/2 the intervals...partner mid-read the site and set his tabata timer for 4 intervals per exercise. So that's what we did - 16 total intervals of 20 on 10 sec off.

I did:
36 pull-ups
53 push-ups (regular until #36, then switched to knees)
49 sit-ups
79 squats
TOTAL of 217

I think I could have gotten several more pull-ups, although my hands were getting destroyed. Could have done a lot more push-ups and sit-ups definitely! Squats were getting pretty rough, but could have squeezed out some more. The full WOD would have been ROUGH! Now I wish I had just done the same thing over again to at least slightly equal the true WOD.

M/16/5'11"/168
419 (PR)

F/51/5'6"/130
397 (PR)
Beats previous pr of 353.

F/16/5'8"/138
359 (PR)
Beats previous pr of 283.

M/50/5'11"/172
338

Pullups: 16, 16, 12, 10, 10, 10, 10, 8
Pushups: 18, 18, 16, 16, 16, 14, 14, 14
Situps (no anchor): 18, 18, 18, 18, 17, 16, 16, 16
Squats: 22, 22, 22, 22, 22, 22, 22, 22
Total: 531
PR by 27 reps

m/40/205/5'11"

315

m21/158/69''

This was cool!
Pullups: 20/13/7/7/5/2/4/5 =63
pushups: 25/20/15/8/10/9/10/9 =106
Situps: 20/20/20/19/18/15/15/15 =142
Squats: 19/18/18/15/16/17/15/18 =136

Pull ups: 10, 10, 9, 7, 7, 7, 6, 5
Push ups: 20, 16, 16, 14, 13, 11, 12, 12
Sit ups: 14, 13, 11, 10, 11, 11, 11, 11
Squats: 20, 20, 20, 20, 20, 20, 20, 23

Total: 430

#143 Jeff -

Great post and welcome. You'll be knocking out those milestones in no time. Your L1 cert will be a great place to hit your first muscle-up AND your first HSPU.

Best of luck.

20/10/09
M/34/79
At home. Pull ups on back of stairs. Grip failed very early.
Anchored sit ups
Pull ups: 15-10-7-7-4-4-5-5=57
Push ups: 17-15-10-9-8-7-7-7=80
Sit ups: 13-9-11-11-11-11-11-11=88
Squats: 20-17-18-18-18-18-18-20=147
Total: 372

Total: 317
Pull-ups: 8, 6, 3, 5, 4, 4, 5, 4 = 39
Push-Ups: 16, 10, 8, 7, 6, 6, 6, 5 = 64
Sit-Ups: 11, 12, 11, 11, 11, 10, 11, 11 = 88
Squats: 18, 18, 18, 17, 16, 15, 14, 10 = 126

F/22/5'3/108

Pull ups:10,7,5,6,5,3,3,5 (Assisted)
Push ups:14,9,9,9,6,7,5,7
situps:12,12,9,10,9,9,11,9 (Assisted-weight on feet)
squats:12,15,14,12,11,15,10,15

TOTAL: 297

FitMom - +++positive healing vibes++++ for you today :)

Jeff,

Very cool. No apologies for the long post. There are a lot of individuals on this site that have similar stories, and it is always cool to reflect where you came from and also to state where you are going! Keep working hard and kicking butt!

Nursing a tweaked right shoulder
but happy with my first Tabata Somthing Else

Pull ups 13/10/6/4/4/3.5/2/3
Push Ups 19/21/17/14/11/9/8/7
Sit Ups (double crunch) 17/25/19/18/10/13/15/11
Squats 10/9/8/8/7/7/9/9
Total 342.5

Need to improve my squat. I was a little too consevative and probably could have squeezed out 2 more reps per set.

m/34/190 (3rd week crossfitting) :-D

Total: 384
Strict Pull-Ups
Anchored Situps

Pull-Ups: 5,5,4,4,3,3,3,2
Push-Ups: 15,15,12,12,12,12,10,10
Sit-Ups: 19,17,17,16,16,15,15,15
Squats: 17,17,17,16,16,14,15,15

That is a tough one. First time keeping track on this WOD.
Feel great!

M/22/6'2/160

Pullups: 17,7,6,8,5,5,3,6 = 57
Pushups: 23,12,10,10,6,8,7,5 = 81
Situps: 16,13,11,11,10,10,11,10 = 92
Squats: 18,16,15,14,12,11,10,16 = 112

Total: 342

Pull Up: 9/9/5/6/4/2/3/4 = 42
Push Up: 19/15/8/5/5/7/9/9 = 77
Sit Up: 18/12/10/10/14*/14*/12*/8 = 98
Squat: 13/15/15/16/17/15/16/18 = 127

* Sub'd flutter kick for situps

Total = 342

Jeff: you never can drink too much of the kool-aid bud!

Fitmom, i hope all went well, I pushed extra hard today for ya, check out the PR

last time in sept most pullups about7-8,pushups 17-12, situps 13-11, and squats 16-15

this time: WOW thanks Crossfit
pullups:11/11/10/10/10/10/10/10
pushups:20/19/17/15/17/15/14/15
situps: 17/17/16/15/13/15/12/12
squats: 18/19/15.18/18/17/17/18

total 471

PR by 72!HOOAH

First time for me. All exercises after the pull ups suffered on the first set due to difficulty transitioning in 10 seconds while keeping my watch in a place I could see it. Any suggestions?

Pull Ups - 80
Push Ups - 100
Sit Ups - 80
Squats - 115
TOTAL - 375

M/29/5'11"/190

Are the squats weighted or not? First time with Tabata and I'm ready for the challenge this afternoon!

M/49/151/1-1-06

PU 49
PS 72 (Knees)
SU 160 (L+R=1)
SQ 134

Total 415 (PR with any exercises)

Best of luck, Kim.

Good point about the Tabata study and Vo2max, never really understood 32 rounds (with pull-ups, even kipped and sit-ups) being called Tabata.

For timing Tabatas, as mentioned there are iPhone/iPod apps which are useful, if you are doing it alone just scrible on a piece of paper during rests, or video it and say your reps out loud.

Fitmom - what are your goals with fitness? I don't see how they can align with working out movements using the shoulder joint the DAY OF a shoulder surgery, that is utterly insane. Don't you want the surgeon to do the best possible job? Exercise addiction is an ugly thing.

#143 Jeff

Great story. Thanks for sharing. I know you will make your goals with this program.

I worked out for almost 30 years before starting crossfit, and then really started making gains (except for today). Got first muscle up after age 50 and got a 100# pull-up yesterday. So, I am a great believer.

You are definitely right, things do break easier after 50. So, don't be afraid to scale. That is another one of the beautiful things about crossfit.

Best of luck!

"TSE" (90-73-90-149)
402, PR, finally over 400

Pull ups - 20-18-15-15-12-10-8-7 Total=105
Push ups - 15-15-15-12-13-12-10-10 Total=102
Sit ups - 16-16-16-16-16-16-16-16 Total=128
Squats - 15-15-15-15-15-15-15-15 Total = 120

Overall total=455. Only a smidge better than last time. Sigh. Just wasn't moving quickly today.

Today was a bit tricky because I work out alone and had to watch the time for myself... a few times I went a couple seconds over and into the rest time, so my total reps is give or take about 10 reps (I'm a bit OCD about posting exact scores and times).

Total reps: 411

Note to self: Push ups still weak

m/32/5'9"/170

as rx'd

pull-ups 12 10 10 9 9 8 7 7 = 72
push-ups 10 10 10 6 6 6 6 6 = 60
sit-ups 18 17 16 15 15 15 15 15 = 126
squats 14 15 15 15 15 15 15 17 = 121

Total = 379 (PR 2 pts)

Total reps: 395

29/M/174

Pullups: 10/7/4/4/4/2/3/3=37
pushups: 12/7/7/5/5/4/4/4=48
Situps: 11/10/10/10/10/7/8/7=73
Squats: 10/10/12/11/12/11/12/13=91

Total=249 (Pr is 306)

CFWU x 1

Pullups 9/7/7/6/5/6/5/4/=49*
Pushups 22/15/10/9/8/8/7/7/=86
Situps 14/15/15/13/13/12/12/12/=106
Squats 16/14/14/15/15/14/13/15/=116

Total 357

* Punk out on gravitron due to tendonitis...

m/29/5'8"/155

Pull ups: 18 12 7 7 8 8 8 9
Push ups: 10 8 8 7 8 8 8 9
GHD Sit ups: 6 6 6 5 5 5 4 5
Squats: 10 11 13 12 12 12 13 14

Total: 282

Mod w/ JUPU. Tabata #3...
Pullup: 12-10-08-08-06-07-06-07= 064 (Was 70# ast.)
Pushup: 15-11-06-07-05-04-03-04= 055 (Arms shot.. 58PR)
Situp: 19-16-20-17-11-12-15-16= 126 (131PR)
Squat: 09-10-11-10-10-09-10-11= 080 (Gassed.. 99 PR)
Total: 325 PR (52/67)

Total 189
Pull-Ups 50
Push-Ups 52
Squats 87

cfwu x 1

354 total

Travis 25/6'5/258

I'm some what new to crossfit and have the same question as a few other people. Are the squats weighted or not? A couple other people have asked that and just got ignored. Whats the deal?

Scaled to Puppies (4 rounds of each exercise), didn't manage to keep a real count. Approx 20 pull ups, 30 push ups, 35 sit ups, 60 squats.

Travis et al.,

Squats are not weighted unless specified as such. You can also go to the main site FAQ to find answers to these questions.

Should the situps be performed anchored or not?

#190 - Squats are not weighted.

Pullups: 52 (jumping after 35)
Pushups: 52
Squats: 110
Situps: 87

Total: 301

Wow, pullups were tough after yesterday.

As prescribed:

Pull-ups: 90
Push-ups: 131
Sit-ups: 92
Squats: 206
-------------
Total: 519 (PR)

M/34/70/205

pullups 11,10,8,7,7,7,5,8 = 63 -3
pushups 23,17,11,11,10,8,10,6 = 96 +11
situps 18,15,14,12,12,12,12,12 = 107 -5
squats 18,18,14,12,11,12,11,11 = 107 -5
total 373 -2
disappointing

3 sets:
side lunges 25lbs
low pulley Swiss ball crunches 72lbs

M/32/6'3"/205

45-70-80-90(PR)-92.5(F)-80-80
Three hands only ascents on the rope.

Previous:
45-70-80-90(F)-80-80-80(F)-70

3rds cfwu

Pull ups:13,12,11,10,7,7,8,6: 74
Push ups: 17,12,10,9,7,7,6,6: 74
Sit ups: 13,11,11,11,11,11,12,11: 91
Squats: 17,15,14,13,14,13,15,15: 116
Total reps: 355

41/m/176cm/72kg

As rx'd

Total 444

16-16-15-15-10-9-7-8=96 pull-ups
15-15-12-12-12-12-12-11=101 push-ups
12-12-12-12-11-11-11-11=92 sit-ups
19-20-20-10-10-10-10-20=155 squats

(Last time Total 450 PR)

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)

Jumping pullup: total: 47
Pushups regular first three, went thigh/chest on the remaining rounds: total: 99
Situps: 128
Squats: 149

423

First ever WOD for me. Excited!

M 37 6' 165#
Pull-ups 12, 12, 12, 12, 12, 12, 11, 8 = 91
Push-ups 12, 12, 12, 12, 12, 12, 12, 12= 96
Sit-ups 15, 15, 15, 15, 15, 15, 12, 15= 117
Squats 15, 15, 15, 15, 15, 15, 15, 20= 125

TOTAL = 429

Felt tired today. could do more push ups & Squats, oh well next time.

361 as Rx'd

20/m/5'11"/163

pullups: 18,17,16,10,10,9,9,10
total 99
pushups: 19,15,13,11,11,9,8,9
total 95
situps: 11,12,12,11,10,11,9,7
total 83
squats: 19,15,18,17,16,15,17,16
total 133

Grand Total: 410

"Tabata Something Else"
pullups 90
pushups89
situps90
squats 135

total 404 NoPR today.

CFWU

PU=11,10,8,5,4,4,3,2 =>47
pU=10,15,13,10,13,8,7 =>80
su=7,7,7,7,8,7,8,7 =>58 (unanchored)
Sq=10,13,16,12,12,13,15,15 =>106

Total=201
TabataTotal=2+7+7+10=26

Next Time: Work on that intensity!

410 reps as rx'd

C: 10,10,7,7,7,7,6,6 = 60
10,10,10,10,8,6,6,5 = 65
6,6,6,6,5,5,5,5 = 44 (GHD Sit-ups for the cyst)
20,20,20,20,20,20,20,20 = 160
= 329

2 off my PR with GHD Situps too! Not bad I say.

Hoot, hoot, hoot.

RX (froglegged crunches)

[369](PR 388 in Sept 09)

Pullups: 58
Pushups: 102
Situps: 85
Squats: 115

Total:360

Total = 383

Ouch!

Total = 383

Pull-Ups=62
Push-Ups=73
Sit-Up=92
Squat=132
Total=369, increase of around 60

Not really sure why the Tabata complaints come out.

From the abstracts I've read LSD improves aerobic power but does nothing for anaerobic capacity, HIIT specifically 20/10 improved both anaerobic & aerobic.

After the study was complete did he make his skaters get on bikes and do all their Tabata work there? Maybe he used it to train in different modalities(sp?). Like skating, do you think they were all hooked up to machines and had exact RPMs so he could get the perfect labatory results out of his athletes?

I believe this protocal also allows for more work output in a shorter amount of time for individuals at every level.

I love the total reps vs lowest rep scoring and I think it is more in line with Tabata. I do not agree with the lowest rep count scoring because men will kill or die for points and they will game the WOD.

We use Tabata sets in some of our cash outs. 6-8 rounds of sit ups, KB swings, box jumps etc. I see less gaming and more max effort during these sessions.

170 VO2 was used with the 85 rpm as the controls for the intensity group vs 70 VO2 for non intense group. I believe these were college athletes. So if you are not an athlete who can get hooked up to the air hose and maintain a 85rpm on a bike you are not using the Tabata protocol.

He proved HIIT was better than LSD.

How many times have you heard someone say Kleenex, when they should say tissue?

How many times have you heard "make a xerox" when they should say photocopy?

Tabata is synonymous with 20/10 intervals at High Intesity. Intensity is relative for each individual. Do you think he would really mind the reference?

I believe he was quoted as saying he didn't think individuals would use it because it is so hard.

I think he would be proud that his study is helping improve athletes in the sport of life.

Warmup with some Yoga stretching (w/ HB)

WOD as Rxed:
Pullups 44
Pushups 123
Situps 98
Squats 137

TOTAL: 402
First time with this WOD and it hurt. Not sure what HB got but she stayed with it.

Finished with 4000M row in 20 minutes

CFWU x 3

PULL - 13,12,12,11,9,9,8,7 = 81
PUSH - 17,15,15,13,12,10,10 = 92
SITUP- 15,15,15,15,15,15,14 = 119 - no anchor
SQUAT- 18,17,16,15,15,15,15,15 = 127

419 Total

rested 20 seconds b/n each exercise (not each set)

m/30/70/180

Pullups: 5,5,5,5,5,5,3,4 = 37 (first time not jumping)
Pushups: 10,12,10,10,10,8,7,6 = 73
Situps: 13,14,11,9,10,8,9,9 = 83
Squats: 15,16,15,15,15,15,14,15 = 120
= 313

First real Tabata. My 2nd Crossfit workout (1 1/2 months ago) was Tabata without pullups. I can compare the PU, SU and SQ from last time to this time, and I increased my total reps by 55. I'll take that.

m\32\6"2\185
pullups :15,16,9,8,9,7,5,5
pushups:15,15,14,10,11,9,8,9
situp:18,16,15,16,16,12,15,16
squat:19,18,16,18,17,18,20,22
total :437

u can get a batter score if you plen ahed,but then you'l miss the point - give it all you'v gut :)

m/26y/160lbs/5'8''

cfwux3

354 as rxd: 42 dead hang pull ups, 109 push ups, 88 sit ups, 115 squats. pr: 1st tabata, 2nd week of crossfit.

PU (asst): 12*9*8*7*8*7*6*7 = 64
Push ups : 16*15*15*13*14*13*14*14 = 114
Sit ups (ab mat/ butterfly): 13*13*11*13*12*11*11*10 = 94
Squats : 24*19*21*21*20*19*16*20 = 160

Low= 45, not a pr
Total= 432, pr

Erin

Any word on the name of the song playing in today's video. I tried to use shazam on my iphone and it didn't pick anything up...

Pull Ups 41 (assisted)
Push ups 98
Sit ups 104
Squats 113

356

Pullups: 12,11,7,6,5,6,5,4 = 56
Pushups: 15,14,7,7,5,5,6,4 = 63
Situps: 7,7,7,7,6,6,6,5 = 51
Squats: 12,11,11,11,10,13,13,11 = 92

Total = 262 reps

Assisted pullups w/ 8-10 plates.

cfwu x 3

PU (asst) = 9-7-5-4-6-5-4-4
push ups (knees) = 10-10-5-4-4-4-3-3
sit ups = 8-7-7-9-9-9-9-7
squats = 10-10-10-7-10-8-10-10

227

Pull: 14, 11, 7, 5, 7, 5, 3, 7
Push: 22, 15, 11, 8, 6, 8, 6, 8
Sit: 14, 14, 8, 9, 8, 8, 8, 6
Squat: 13, 14, 13, 12, 14, 12, 13, 15

Total: 327

Wow those situps (anchored under 45lb plate) were tougher than I thought they would be. Next time I'll try the WOD in the afternoon, when my blood sugar is a little higher from eating during the day. AM WODs can be pretty tough IMO.

Go Navy!

23/m/195/5'10
429 total as rx'd
67 pull-ups
98 push-ups
116 sit-ups
148 squats

M/34/165
Pullups: 12/12/12/9/9/7/6/6 73
Pushups: 20/20/15/15/12/10/9/10 111
Situps: 15/15/15/14/10/11/11/10 101
Squats: 20/19/19/17/18/19/19/20 151

total: 436 PR

As rx'd:

Pull-ups = 11,10,10,8,10,8,8,7 = 72
Push-ups = 15,14,13,12,10,10,10,10 = 94
Sit-ups 14,14,13,11,13,12,11,11 = 99
Squats = 15,15,15,15,14,14,14,15 = 117
Total = 382

As Rx'd:
Ring Pullups: 12-9-8-6-5-6-4-5 = 55
Push ups: 23-14-11-10-8-8-6-8 = 88
Abmat Situps, unanchored: 14-13-12-11-11-11-10-11 = 93
Squats: 20-16-16-17-17-18-20 = 144

Total: 370

Ring pullups are SO MUCH harder...I'm hoping it'll help me though once i get back to a stable pull up rig.

Pull-ups- 14/11/8/8/8/7/7/7=70
Push-ups-18/11/11/10/8/8/7/8=81
SU-17/15/15/15/15/13/12/12=114
S-15/13/13/10/13/12/12/13=101
Total: 366
Did not beat PR of 378...
-4 on Pull-ups/ +1 on Push-ups / +11 on SU / - 20 on squats
the obvious - 20 on squats was my downfall.

Hey I didn't say that I love CROSSFIT!!! I feel better than I ever have before!

pull ups = 22,15,10,6,8,6,6,6 = 79 (little band)
PUsh ups = 13,10,7,7....knees=12,10,10,10 = 79
sit ups = 14,13,11,12,11,10,11,11 = 93 (ab mat)
squat = 19,18,14,14,14,14,15,15 = 123

total = 374

Awesome job, as usual Fit Mom, and good luck with the "easy" surgery.

Today I worked out at Crossfit Santa Cruz Central with Annie Sakamoto. It reinforced all the reasons I am a solo main-page fanatic: I HATE getting passed by younger, fitter men, and (gulp) women! BUT, I clearly need the expert coaching after years of working out alone with videos and books--I already knew I was doing the Oly lifts wrong, but today I discovered that even my back-squats are ridiculously wrong. The good news is that with excellent coaching, I might end up lifting more weight.

3x5 box squats 145lbs.

5 rds.: 5 35lb weighted pullups and 200m run.

8:50

Avg HR 188, peak 195.

Thanks to Annie and Michele (sp?) and everyone at CFSCC.

My friend gave me a timer a few days ago. They sell it at gymboss.com. It looks like an old beeper. The controls could be a little more intuitive if a couple of extra buttons were added, but, overall, it's pretty simple and useful. We used it today for TSE. It runs one or two different intervals, keeps count of rounds, and beeps nice and loud. Now, if it would just count reps for me.

I can't wait to try it out on Fight Gone Bad so I don't have to keep an eye on the stopwatch the whole time!

M/48/6'/184

Pullups: 12/10/6/6/6/6/6/6 = 58
Pushups: 16/14/10/8/7/6//6/5 = 72
Situps: 16/15/14/12/15/13/13/13/15 = 113
Total: 143

Hey, Im new to crossfit, a buddy of mine I played footballwith in college told me that the workouts here are awesome and get you inot pretty good shape. I saw the video on the sight on how today's WOD is performed, my question is, do you do the circuit more than once or no? Please let me know. Thanks, -jg

M/23/158/5'8"

Pullup 12/12/10/10/8/8/8/8=76
Pushup 12/10/10/8/8/6/4/4=62
Situp 12/11/10/10/10/10/10/10=83
Squat 15/15/15/15/15/15/15/17=122
Total=343

Pushups were pathetic, by far the hardest part.

Great Workout total was 420

2009-10-20
10x4,6,8,6,5=65
10x7,15=85
11x7,13=90
12,15x6,18=120
Total: 360

Last time: 70,80,73,90=313

Total: 359 -pr by 40 reps.

Pull ups- 15,12,10,6,8,7,6,7 = 71 (kipping)
Push ups- 20,21,10,10,10,8,7,6 = 92
Sit ups- 12,10,8,9,9,9,7,8 = 72 (anchored)
Squats- 18,16,19,18,16,18,15,20 = 140
Total = 375 reps

20 mins after graded cycle ergometer test

Wow.

Pullups - 65
Pressups - 64
GHD situps - 45
Squats - 126

TOTAL - 300 exactly :D

Pullups got a little chippy tbh, and i think GHD situps were a bad idea - i think my abs are just going to tear off and run away. Did GHD situps or the first time last week..

Loved it though! Was a sweaty mess by the end, and sat propped up on a wall in the corner of the gym nearly meeting pukie!

Patrick McClurg, Northern Ireland

ring pull ups: 11-7-6-4-3-3-4-3 = 41
push ups: 21-15-13-10-7-8-9-7 = 90
knees to elbows: 7-6-4-6-4-4-4-4 = 39
squats: 19-19-18-16-16-17-16-18 = 139

M/48/71"/180lbs

as rx'd
70
105
80
160

415 PR for this old dawg

Kevin 21/190/5'7"

Pullups: 12, 13, 14, 15, 11, 9, 7, 9 = 90
Pushups: 37, 30, 20, 20, 15, 10, 7, 8 = 147
Situps: 12, 14, 14, 13, 12, 12, 12, 13 = 82
Squats: 19, 16, 18, 17, 16, 16, 19, 21 = 142

TOTAL: 461
----------
Jared 20/225/5'9"

Pullups: 13,5,2,-started jumping-5,5,2,3,4= 39
Pushups: 19,10,7,4,4,4,3,3= 54
Situps: 15,10,7,9,6,6,7,8= 68
Squats: 14,12,12,11,11,8,11,14= 93

TOTAL: 256

Gonna do "Angie" instead. Same exercises, but only measuring total time. I don't have anyone else timing me so 20 sec on, 10 sec off, would be very problematic because of how the pullup bar and such is located.

Great video! Team Harlem represented!!! Kettlebell cleans looked awesome.

39m/6/190

405pr

79.80.100.146

m/42/165/6'

pu:115
ps:131
su: 134
sq: 191
total: 571

last time: 558

50
60
40
88

48 / 176

total 361 -- 8 off my PR

Pull-ups 59/6
Push-ups 104/8
Sit-ups 86/9
Squats 112/13

I increase push-ups by 14 total reps but decreased sit-ups by 16. More core for me.

My third CrossFit workout so far. All I have to say is...DAMN!!! The workout lasts 32 minutes, but my session lasted 60 minutes: 32 minutes training and 28 minutes on the floor, staring at the ceiling thinking about Einstein's Theory of Relativity.

Pullups (Kipping): 30
Pushups: 63
Situps: 71
Squats: 100

34/m/5'11"/175

no warm-up

pull-ups: 16, 12, 10, 9, 8, 5, 6, 5 = 71
push-ups: 20, 13, 10, 8, 7, 4, 5, 5 = 72
sit-ups: 16, 15, 9, 10, 10, 10, 11 = 91
squats: 23, 20, 20, 20, 20, 16, 15, 17 = 151

total = 385

Pull Ups- 11+12+10+9+7+7+6+8=70
Push Ups- 12+10+10+9+8+7+6+5=67
Sit Ups- 14+12+13+12+11+11+12+11=96
Squats- 16+15+15+14+13+12+13+13=111
________________
TOTAL=344 (pr)

total 363 --

I had to keep count in my head so I could have been up or down 3 total reps, but I was pretty careful about it. My pushups are weak.

Pullups - 57
Pushups - 69
Situps - 76
Squats - 114

Total - 316(PR)

Improved everthing over my last performance. Improved pullups from 41 to 57, pushups from 66 to 69, situps from 66 to 76, and my squats from 99 to 114. An overall increase from 272 previously to 316 today.

First off, I GOT MY FIRST MUSCLEUP!!!!!

It was a bar muscleup, I have been doing jumping bar MUs in warmup for a couple weeks, trying to turn the corner to getting one free-swinging. Today was the day!

In other news, Tabata SE as rx'd, 520 reps, PR+60.

The details: Pulls 10-10-10-10-10-10-10-8 (78)
Pushes 15-15-15-15-15-15-11-10-10 (106)
Sits 17-19-20-20-20-21-22-22 (161)
Squats 22-23-23-23-22-21-21-20 (175)

Buy-in: 2 rounds o' goats, 10+DUs, 5GHD, 5BE, 3 HSPU negs, 1-2 MU, 5 HSS at 45lbs., 10 1-arm DB swings w 35 lbs, 2 L-pullups.

Cash out: shoulder press 115 lbs., 5-4-1 reps, yes I was out of cash at that point.

Pull Ups- 10+10+10+10+10+10+8+8=76
Push Ups- 20+20+20+20+20+20+20+20=160
Sit Ups- 10+10+10+10+10+10+10+10=80
Squats- 20+20+20+20+20+20+20+20=160

Total: 476

m/35/152

Tabata Something Else....575 total reps...

bwt: 171

p10/10/10/10/10/10/10/10(80)
p15/15/15/15/15/13/13/11(112)
s11/11/10/10/10/10/9/9(80)
s18/18/18/18/18/18/18/18(144)
t416

Regarding the video, don't call it a Full Squat Clean and do a Power Clean + Front Squat. There is a difference here, you have to explode and pull yourself under to call it a Full Squat Clean.

434 - lower than my PR, lost reps on push ups and sit ups.

So today I did crossfit full ROM and wow had I been cheating. Mostly in pullups not fully going down to full arm extension but having an ever so bend in my arms. HUGE difference. I have a whole new love going on now. Tomorrow the pain will be here. I only totaled 279 but I am ok with that that score is mine to destroy next time.
P.S. Abmat situp hurt too

pullups 52
pushups 95
squats 153
situps 112

412 total(373 last)

As rx'd:

400

Personal best is 411

Pullups: 13, 13, 13, 13, 13, 12, 12, 11
Pushups: 10, 10, 10, 10, 10, 10, 10, 9
Situps: 13, 14, 14, 14, 13, 13, 12, 12
Squats: 16, 16, 16, 16, 16, 16, 16, 16

Total: 412, PR by 26 over last time

pull ups 66
pushups 120
situps 119
squats 160

total 465

As prescribed:

519

M/34/70/205

John #235-

Do it once, at 100%, then let us know if you feel like doing it a second time. My guess is no.

CF operates under the premise that quality is more important than quantity when it comes to working out. Hence stuff like yesterday's pullup WOD or the CF Total.

m/170

393 PR(+55 reps)

Third WOD ever for me here- found out about crossfit from my neighbor, and I'm officially addicted. Working away from home has limited my options, but did Fran and Elizabeth last week, just finished Tabata

Pullups: 14,9,6,5,5,5*,4*,4*
Pushups:21,13,7,6,8,8*,7*,8*
Situps:16,16,15,14,15,12,12,10
Squat:15,15,15,15,13,14,15,19
*hop/knees

Total 361 PR, I guess!
Plenty of room for improvement- see you all the next chance I get!

Pullups: 11-7-6-5-5-4-5-4 [47]
Pushups: 13-10-7-8-7-7-6-7 [65]
Situps: 17-17-17-16-15-15-16-14 [127]
Squats: 17-16-18-15-14-13-13-14 [120]

Total: 359

My first WOD post :]

second tabata something else
pu on rings
push ups not quite chest to deck
anchored sit ups

pull ups: 12,9,6,4,5,3,4,3=46
push ups: 22,13,15,13,11,10,10,11=105
sit ups: 12,11,13,10,10,9,11,12=88
squats: 17,16,17,17,17,16,17,17=134

pull ups on rings are a lot slower, the rest was a bit better than last time.

My very first day of CrossFit!! Man, tough stuff!

Pullups - 48
Pushups - 83
Sit ups - 113
Squats - 79

Total - 323

f/27/123/5'3''

pull ups (parallel grip assisted 30#): 9,6,4,4,4,4,4,4
push ups (girl pu's): 12,14,10,8,9,7,7,6
sit ups: 11,12,13,12,11,11,11,10
squats: 15,12,18,17,16,16,17,16

59
109
106
186

460

pull-14 13 9 8 10 6 5 5 (70)
push-17 12 10 6 6 6 7 7 (71)
situp-14 14 13 13 12 11 13 14 (104)
squat-19 20 19 17 17 16 19 19 (146)
total- 391

Having a bad pinch in my right shoulder, kept me from getting in a rhythm on kips.

38M/5'10"/168#

W/U: 17 ROM exercises.

As Rx: 53 + 105 + 128 + 149 = 435 (off PR by 25).

Tabata Total: 4 + 8 + 13 + 15 = 40 (off PR by 15).

Reps:
12-10-07-05-05-05-04-05
29-21-13-09-09-08-08-08
19-19-18-16-15-14-14-13
21-22-21-19-17-15-16-18

Strict pull-ups; honest push-ups; anchored bent-knee sit-ups; 11-inch box squats.

Fast twitch muscles went on strike. Lungs wouldn't cross the picket line. Usually, I'll pace the rnds. This time I decided to just go full out. Result is the lowest amount of reps I've seen on this WOD in over a year. Also felt a lot more fatigued afterward. I'm glad I changed it up like that. As this comes up in the future, I think I'll go back and forth between pacing and not pacing.

PullU - 15/12/11/8/7/7/7/7 = 74
PushU - 28/25/18/15/12/12/11/11 = 132
SU - 21/15/15/15/15/15/15/15 = 126
SQ - 21/0/20/20/20/20/20/20 = 160

492 for my first try at Tabata Something Else.

Pullups 14-11-11-10-9-8-8-8=79
Pushups 20-14-11-9-7-7-7-7= 82
Situps 14-12-10-9-10-9-8-9=81
Squats 18-15-15-14-16-15-13-15=121
Total=363......366(PR)

24/m/165/6'1

as Rx'd

Pullups= 8,8,8,6,6,5,6,5 = 52
Pushups= 15,15,15,15,15,11,13,11 = 110
situps= 19,18,15,15,15,15,15,16 = 128
squats= 19,18,19,19,18,19,19,21 = 152

Total = 442

great workout, works everything fast!

48/6/183
not too happy with performance but was just shot after last few days. Making me question myself.
330 reps
rowed 2000M in 10 min afterward

449
pu 16/15/8/11/8/8/8/9=83
pu 25/22/19/17/14/14/13/12=136
su 16/15/15/14/13/13/13/13=112
sq 19/19/18/14/14/11/10/13=118

My worst showing in years. Nothing felt good today. Pushups, pullups and squats were off by a lot. I've been feeling worn down the last 2 weeks, I guess it is really catching up with me.

350 or so, lost count a few times

#174~ a bit groggy still but home! doc said all went well with scraping away spurs.

my right side is still numb from the nerve block...so we'll see how i really feel when that wears off!

GREAT PR JBird!!!

176~thank! I'm up and around a little with my arm in a very dramatic looking sling!

177~yes insane exercise girl here. didn't say i was the breghtest in the bunch!

First time for this WOD. Only 307. Pretty bitter. The pullups killed me.

77,75,109,142

403

everything was a disappointment....fuel for next time!

351

First Tabata workout

pullups: 8,7,3,2,4,4,4,3=35
pushups: 17,19,17,13,11,12,14,15=118
situps: 17,16,14,12,12,12,10,11=104
squats: 11,16,15,14,13,12,12,13=106

total= 363

Need serious work on the pullups!

This second time this WOD has come up the first week of 2300-0700 shift
After graveyard shift last time
241
After graveyard shift again
262
Some improvement
m/52/215

20:41 with 115 pounds on rounds 4 and 5.

Pull 68(80)
Push 82(88)
Sit 104PR
Squat 133(149)
total 387(411)
parentheses are ind. PR's. situps were up 10 from previous.

wow... that was alot more intense than expected...

M/26/5'7/210#

Jumping Pullups:
17,13,12,12,12,12,10,11,13 = 100
Pushups:
25,23,17,12,11,8,8,7 = 111
Situps:
13,14,14,14,13,11,11,12 = 102
Air Squats down past horizontal up to full ext:
18,17,18,18,17,16,15,19 = 138

TOTAL: 451

NOTES:
- Maybe pushed too hard on the first two sets of pushups, was REALLY exhausted after the 2nd.
- Next time do regular pullups, Go harder on first sets of situps and squats, time was more of a restriction than exhaustion.

pulls pushes sits squats
12 15 16 22
12 15 17 22
12 15 15 20
10 15 15 20
10 15 15 20
10 15 15 20
10 12 15 20
9 12 15 19

85 114 123 163 = 485

a few more than last time, tough swim this morning so all in all quite happy.

This:
pullups-88
pushups-108
situps-120
squats- 88
total: 404

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

m/38/76/205

PU 13-8-7-6-7-7-7-7=62
PU 20-15-10-9-8-8-7-7=84
SU 11-11-12-11-10-10-10-11=86
SQ 17-16-14-13-12-12-12-12=108

Total 340 off PR by 2

M/28/5'8"/170

As Rx
12-12-12-12-12-12-12-12 = 96
20-20-20-20-16-16-12-12 = 136
12-12-12-12-10-10-10-10 = 88
20-20-20-20-20-20-25-25 = 170
Total = 490

Should have gone for 14 reps on the pull-up sets.

wod as rx'd
360 pr

pull- 12-12-10-8-4-5-5-5= 61
push-20-20-18-14-10-7-8-8=105
sit- 20-20-18-15-13-13-13-12=124
sqat- 21-21-21-21-21-21-21-21-168

458

started doing pullups on a ledge, did 12 then 8, but then stopped and restarted on a bar...may have affected pullups a little

21/m/157/5'8

Ric 380
Jen 337 (bodyrows, push ups on knees due to broken toe)

CrossFit PTC
Peachtree City, GA

Hey-

Self-timed WOD (total lack of precision) Total = 406

2 mile colorful hilly run - 17:51, 70degrees & sunny, 1 minute slower than yesterday, huh?

Paint the guest room for a finisher.

M/50/5'10"/200

-K

Second workout back since I fractured my lower back in three places 5-6 weeks ago. Been doing some body weight stuff, but nothing timed and nothing with weight until this week. Trying to build things back up to what they were... it's rough.

Today:
3x5 Back squat at 95 (first weighted squats in 6 weeks)
3 Rounds of Tyler (instead of 5)
Subbed 3 pullups and 3 pushups for one muscle up (21 of each for each round)
21 Sumo dead lift high pulls at 65
Time: 16:45
Then tabata squats- 20,l9,18,17,17,13,13,13
total: 130 pr on tabata squats (maybe I haven't lost everything lol)

Slowly but surely I will be back!!!
Also got asked mid-wod what I was training for... haha!!!

f/137/5'4"/24

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 6” stack x 7,3

As rx’d:
Pull ups: 9-9-9-9-9-8-7-6 = 66
Push ups: 10-10-10-10-10-9-8-7= 74
Sit ups: 10-10-10-10-10-9-8-7= 74
Squats: 16-16-16-16-16-15-14-14= 123
Total = 337PR
Foam roll after
Compared to 090809:330PR

PU: 12/10/8/5/5/5/5/5 = 55 (5)
PS: 13/13/13/12/12/10/10/9 = 92(9)
SU: 14/13/13/13/13/13/12/11 = 102(11)
SQ: 18/18/18/18/17/16/16/16 = 137 (16)

Total: 386(41) 4 short of PR, fell short on SU by 4 reps

M/33/178
As rx'd
Pullups- 16-11-11-8-8-7-5-7= 73
Pushups- 24-18-12-11-11-9-10-10= 105
Situps- 18-13-12-12-11-11-11-11= 99
Squats- 22-21-21-20-20-20-20-20= 163
Total= 440

Poor math; squats- 164
Total= 441

as rx'd

total: 522 PR

Kim (FIT MOM) prayers of quick healing coming your way!

Behind in WODs... Did Friday's WOD on Sunday and nothing since - damn shift work!

21 hip-back ext's then 400m run, 18 hbe's then 400m run, etc. down to 3 hbe's and ending with 400m run... as rx'd - time = 25:17

hopefully tonight going to do "Tyler" which was posted on Saturday. No muscle ups though, so have to sub 3:1 pull-ups and dips... killer, but I'm gonna grit it out for Tyler and all the other soldiers who have fought and died for our freedoms and for those less fortunate...

Can't wait to catch up and get this tabata thing in!

M/41/180

As rx'd:

PU 15/15/15/13/10/10/8/8
PU 15/15/15/13/13/12/10/11
SU 15/13/14/13/13/13/11/12
SQ 16/15/15/14/13/13/13/14

Total: 415
PR by 15 reps

More better faster

First time doing this WOD
Pull-ups: 46
Push-ups: 65
Sit-ups: 78
Squats: 126
Total: 315

26/m/603/250

244 total reps

BRUTAL!! I had difficulty walking afterwards...

I didn't count reps for each round but kept track of total reps throughout. I managed to get 390 reps in total.

M/23/5'7"/150lbs

M/28/170

As Rx'd

Pull-U 20/15/10/8/6/6/5/6
Push-U 30/22/12/8/7/6/6/6
Sit-Up 15/16/16/16/16/16/16/15
Squats 28/29/28/24/19/18/16/21

Total = 482 (PR by 56!!)
I felt Fast and Strong, except for the Push-Ups. Next time I'll smoke that part and get above 500.

PU 10 10 10 10 10 10 10 5 75
PU 15 15 15 15 15 15 10 10 110
SU 18 10 10 10 10 10 10 10 88
SQ 20 20 20 20 20 20 20 20 160

Total: 433
First time for this WOD. Should've tried for more reps in the early sets

last time was one of my first cross fit workouts and I scored 160

this time 279

I still have a ways to go but the progress is there

pullups 33
push ups 52
sit ups (anchored) 76
squats 118

Pull-ups: 10/10/10/10/10/9/8/8 (75)
Push-ups: 12/12/12/10/10/7/7/7 (77)
Sit-ups: 15/15/15/15/15/15/15/15 (120)
Squats: 15/15/15/15/16/16/16/16 (124)

Total = 396
Previous PR = 340

anyone happen to know the song from the video?

320

Had to do strict pull-ups because the power rack was falling over.

QUESTION FOR EXPERIENCED CROSSFITTERS:

to set the record straight, when it says "pull-ups," optimally it means dead hang pull ups right? but you can substitute if needed... am i correct in this? also, is it more beneficial to stick with the dead hang pull ups even if toward the end of the pull ups section i can only get 4 for the last couple sets, or would it be more beneficial to switch to kipping pull ups where i can do 15 or so? any thoughts?

also, the situps, according to faq, can be whatever situps we choose, but it does recommend using the same type so you can better mark progress.

Paced it this time to increase total numbers and not burn out in the beginning
43 (31 last time, sat out 3 rounds from tear)
56 (50 last time)
89 (73 last time)
126 (119 last time)
_____
307 (273 last time) PR!!

Next time I will try more than 5s in the pullups (couldn't get my kip going today)
7s for pushups this time was hard
11s mostly for situps-try 12
15s+ for squats. That was about all I could do. Maybe try 16.

M/225/6ft/35
Total=321
FML!!!

386 Reps Total

26/m/5'11"/185
as rx'd
PU=13-9-9-7-8-7-6-6=65
PU=15-12-9-9-7-7-7-7=73
SU=18-17-17-15-15-14-15-14=125
SQ=20-20-19-18-16-16-17-17=143
Total=406(PR)
Joined the 400 club!!
Last time 368 and time before that 390.

Pull ups-17/9/9/6/5/6/5/3 =60
Push ups-21/13/5/7/6/4/5/5 =66
Sit ups-14/17/14/11/11/11/11/10 =99
Squats-20/19/19/15/16/13/15/15 =132

Total: 357

Previous: 326

PR=339

pullups
099 (18,18,15,11,10,09,09,09)

pushups
097 (20,20,12,10,09,10,07,09)

situps
090 (17,13,12,10,10,09,09,10)

squats
161 (20,20,20,20,20,20,20,21)

447 (099, 097, 090, 161) 10/20/2009
400 (089, 091, 095, 125) 08/10/2009
392 (071, 083, 106, 132) 05/01/2009

Pullups: 16 18 13 10 11 9 10 10 (97)
Pushups: 23 17 11 10 9 8 8 8 (94)
Situps: 17 15 14 14 13 13 12 10 (108)
Squats: 22 24 21 22 20 22 22 22 (175)
Total: 474 (PR)

Pullups off PR by 6, Situps off PR by 13.

As rx'd: 345 total reps

30yo, 5'11", 175lbs

Pullups: 11,10,9,8,7,5,6,5 = 61
Pushups: 12,9,8,7,6,7,8,6,(6) = 63 (69)
Situps: 9,9,10,9,8,8,8,8 = 69
Squats: 17,15,15,16,15,16,16,17 = 127
Total: 320 (326)

I noticed after I was done that I did one too many intervals of pushups. Blech.

This is a new record, though, over my score last August of 316. Situps went down and pushups stayed the same, but pullups and squats each went up.

24/m/5'9"/175

As rx'd

This is my 2nd Crossfit workout EVER, my first being the WOD from yesterday (Weighted pull-ups 1-1-1-1-1-1-1). This has been without a doubt the hardest workout I've ever been through. I'm too stubborn not to push myself to the limit.

Pull-ups- 16,15,9,5,7,5,6,6 = 69
Push-ups- 27,20,19,12,12,9,10,10 = 119
Sit-ups- 11,11,10,10,10,10,10,10 = 82
Squats- 17,15,14,14,12,11,12,12 = 107

Total: 377

Is that ok for a first timer?

as rx'd
331 total
did 460 last time, trying not to hurt injured neck

as rx'd
50-75-71-125
321 total

crushed PR by 50 reps! wahoo!!!

forgot to add:

beat the hubby in stand-ups by 14 reps! take that!!

bought ultratimer for my iphone just for this one...worked great. my first time doing a strict tabata something else

295 total

As Rx'd:

Pull Ups- 12, 6, 6, 4, 5, 6, 4, 7
Push Ups- 20, 13, 7, 6, 4, 4, 5, 5
Sit Ups- 13, 14, 12, 14, 11, 12, 9, 9
Squats- 16, 16, 15, 14, 14, 14, 14, 16

Total (if my addition is right)= 327

27/M/6'2"/150

pu--5 5 5 5 6 6 7 7
pu--14 12 7 5 5 4 4 4
su--16 19 16 15 15 15 14 13
sq--20 19 20 19 17 17 20 21

total: 377

PUs: 13,9,6,6,5,4,4,4 = 51
PUs: 15,12,9,8,5,5,5,5 = 64
SUs: 9,8,8,8,8,7,7,8 = 63
SQs: 17,19,16,16,15,15,15,15 = 128

Strict push-ups and unrestrained sit-ups.

Total: 306

as rx'd
pull-up: 68
push-up: 158
sit-up: 117
squats: 153
Total=496 (PR by 47!)

pu's
56
pu's
90
su's
99
sq's
127
total
372 (pr)

PUs
55
Pus
82
SUs
87
Sq
124
Total
348

Total 410

Pull-Ups - 72
Push-Up - 70
Sit-Up - 127
Squats - 141

ROM legit.

Pullups – 11,11,10,10,7,7,8,7 = 71
Pushups – 15,11,9,6,7,7,6,6 = 67 (I hate these)
Situps – 15,13,13,13,13,12,12,13 = 104
Squats – 22,22,22,21,20,21,20,20 = 168

Total – 410 (PR by 12!)

Met Pukie today too!

pullups: 11,7,6,5,5,5,4,4=47
pushups: 20,15,14,11,9,9,9,9=96
situps*: 13,13,12,11,11,10,10,9=89
squats: 14,15,14,14,14,13,12,13=109

Total= 341 (pr by 33)

*Abmat situps (not anchored)

pu - 34
pushup - 65
su - 79
squat - 126

total - 304

m/26/6'1"/206

First time with "Tabata Something Else"

Pull-ups - 58
Push-ups - 85
Sit-ups - 79
Squats - 108

Total = 330

Any recommendations for a pre-workout meal?

29/m/186

351, PR by 20

PUs all chest-to-bar. Push-ups from nipples on floor to elbows fully locked out. Sit-ups on AbMat, from shoulder blades on the ground to vertical torso. Squats crease of hip below knee to both knees and hips in full extension.

28/M/142

283 reps give or take . . . hard to keep track when you're gasping for air.

Did Nasty Girls today:

5:54 as RxD

That picture is so cute its disgusting.

D
@ 29's
Pull-ups = 67 (+0)
Push-ups = 101 (+10)
Sit-ups = 211 (-31)
Squats = 139 (+0)

TTL = 508 (-21)

full pull-ups this time vs. jumping

M/20/175/68"

Pullups: 71
Pushups: 125
Situps: 125
Squats: 155

Score: 476

Aiming for 500 next time!

Hey Fitmom

All the Best to get you through your surgery and recovery!

I'd be inclined to take a little rest too but I like your kick-a$s attitude.

While you're near the pro's why not get a little help with your Obsessive Compulsive Disorder?! :)

Humour! Meant with all the best of wishes.

Pull UP- 39
Push Up- 94
Sit Up- 201
Squat- 141

Total 495

29/F/100

4 intervals of each (puppies scaling)

128ish (lost count, but that's close)

354 total
somewhere around 40 PL, 100 PU, 100 SU, 110 SQ

strict pullups, hit my knees on the pushups

PU - 51
PsU - 100
SU - 139
SQ - 92
Tot - 382

Pull: 6-4-6-4-4-4-4-3 (35)
Push: 11-8-7-5-4-5-4-4 (48)
Sit: 13-11-11-10-10-9-9-9 (82)
Squat: 16-15-13-13-12-13-13-14 (110)
Total: 275

Pull-ups jumping/negative rounds 3 - 8. Pushups negative rounds 6 - 8.

M/49/5'8"/180

Pull ups - 51
Push ups - 75
Sit Ups - 71
Squats - 131
Total - 328

I think next time I can hit 340.

#213 – Matt

“ … do you think they were all hooked up to machines and had exact RPMs so he could get the perfect labatory results out of his athletes?”

I think he did everything he could to have his athletes work at 170% VO2Max.

“I believe this protocal also allows for more work output in a shorter amount of time for individuals at every level.”

Really? Do eight 20:10 intervals of air squats. That takes 3 minutes and 50 seconds. Count your total number of reps. Get a good rest and the next day do that number of reps as fast as you can, pacing and rests (if any) of your own choosing. I’ll bet it takes you less than 3:50, meaning that you got the same amount of work done in less time than using the 20:10 protocol. Try this with athletes of any level, and use whatever movement you want. The 20:10 protocol may offer other advantages, but more work in less time is not one of them.

“170 VO2 was used with the 85 rpm as the controls for the intensity group vs 70 VO2 for non intense group. I believe these were college athletes. So if you are not an athlete who can get hooked up to the air hose and maintain a 85rpm on a bike you are not using the Tabata protocol.”

Tabata had his 20:10 subjects work at 170% of their VO2 Max and found that VO2Max increased by 14% and anaerobic capacity increased by 28%. As far as I know, he did no testing of the 20:10 interval at lower intensity. If you are not doing your work intervals at 170% VO2Max, then no, you are not using the Tabata protocol.

“How many times have you heard someone say Kleenex, when they should say tissue?
How many times have you heard "make a xerox" when they should say photocopy?
Tabata is synonymous with 20/10 intervals at High Intesity. Intensity is relative for each individual. Do you think he would really mind the reference?”

Are you as willing to let people use the word “Crossfit” any way they choose? I have no idea if he would mind the reference, but I’d bet he’d not agree that High Intensity pullups (or situps, or wrist curls) produce the same improvements in VO2Max that High Intensity cycling does. And I’d bet he wouldn’t agree that, for the purposes of his studies, intensity is relative for each individual. For him, intensity was 170% VO2Max, period.

M/20/5'8"/153#

Pull-ups: 78
Push-ups: 122
Sit-ups: 81
Squats: 138
Total: 419

First time doing this workout. Pretty pleased with my results!

yuck, major regression from last time.

pull ups - 10-10-10-10-6-4-5-3 -58
push ups - 20-20-20-20-10-10-10-6 -116
sit ups (first four sets on declined bench, last four on flat surface) - 10-10-10-10-10-10-10-10 -80
squats - 16-16-16-16-16-16-20-20 -136

total - 390

7 fewer reps than last time - regressed in pullups (62), push ups (134) and did easier sit ups. Going to be ready for this next time, break 400.

Pullups: 56
Pushups: 81
Atomic Situps: 163
Squats: 119

Total = 419

Felt like death for about 20 minutes after.

pullups 14,13,10,7,9,8,8,8
pushups 10,13,8,6,8,8,9
situps 13,13,14, 13,12,13,13,13
air squats 21,22,21,20,19,20,20,20

new personal record = 414
previous record = 363 (one year ago)
13% increase
i broke my wrist in the spring so trying to get better on pushups.

male/46yrs/165lbs/5/8"/ATL

pullups - 62
pushups - 87
sit ups - 73
squats - 115

total - 337

pullups 12-8-6-6-5-6-5-5
pushups 15-10-8-8-6-6-7-7
situps: 17-17-17-17-17-17-17-17 (anchored)
squats: 17-17-16-17-16-17-15-16

struggled with the pullups and pushups - possibly because I did the MU/SDHP WOD yesterday.

New to CrossFit and First experience with "Tabata Something Else". Came from collegiate atthletics and I will admit this was killer! Shot for a score of 350, here's how I did...
PU: 13/10/8/6/7/6/7/6 (Some pushed up a bit to get up)= 63 Reps
PU: 24/15/17/10/14/10/11/14 (Some from Kneeling position)= 115 reps
SU: 15/10/13/10/10/10/10/11= 89 Reps
SQ: 15/14/13/13/14/11/12/15 = 107 Reps
Total of 374! Got there, but one hour later I'm still out of it. I think I've finally found a work-out regiment that is going to push me! I thought I was in pretty good shape...

Substituted "Angie" for today's workout

100 Pullups using Gravitron 50-90 lbs.
100 Pushups
100 Situps
100 Squats
Total Time: 32:03

Pullups really slowed me down even using assistance. I really need to work more on them, but the key is that I still got a great workout. I love Crossfit. Thanks Coach!

Little disappointed with myself today because of the pullups. Perhaps doing last WOD late last night and this early in the morning hurt. :/ Oh well

As Rx'd:

pullups: 8,7,7,6,5,5,4,3
pushups: 21,18,17,16,15,13,10,8
situps: 21,20,19,18,16,13,12,11
standing squats: 24,24,20,18,17,15,15,14

Total: 440

M/25/203#/6'1"

Wow that Prowler video is amazing. Great job Syncere and Team Harlem....you guys rock

I'm brand new to crossfit but played Rugby all through college and lifted weights but more of a body building style. Since leaving college in May I've been in and out of the gym so my strength isn't too bad but good lord my conditioning is abysmal and this really showed it. I look forward to more of cross fit getting me in shape while making me want to vomit all at the same time.

Male/22/187lbs/5'11"

pullups/60's
pushups/70's
sit ups/70's
squats/100's

m/19/6'1"/172

pu: 48
pu: 137
su: 141
sq: 190

total: 516

42,63,57,97 = 259
Did jumping pull-ups but all others were as rx'd

221 total.

m/38/195/6

pullups
11-9-8-8-7-7-6-7=63

pushups
12-10-9-8-8-7-8-7=69

situps
10-10-8-7-7-7-7-9=65

squats
15-14-14-13-12-12-11-13=104

total=300

first time with this WOD

I did this with a 30# Vest;
Kipping Pull-ups: 70
Strict Form Push-ups: 80
Abmat (with vest on, hands touching collar bones) Sit-ups: 70
Squats: 144

Total = 364

27 pull
64 sit
67 push
71 squat

f/24/150

sub 25# KB swing:
9-8-9-9-9-9-9-9=71
pushups:
7-6-6-6-5-5-5-5=45
situps:
9-9-9-9-9-9-9-9=72
squats:
11-12-12-12-12-12-12-12=95

total: 283

358 reps as rx'd

situps butterfly style unanchored

72
114
118
135
Total 439 PR by 36

moises #315

No, the default pull-up in Crossfit is the kipping pull-up. The idea is to do as much work as possible. We try to move lots of stuff long distances fast. Which produces more work, 4 strict deadhang PU or 14 kipping PU done over the same interval?

Sit-ups are as you described. No one cares what type you did except you. Record what you did so that you can compare next time. In competition situations the type of sit-up is strictly defined; here the competition is you vs. you!

Welcome aboard. Fasten your seatbelt.

15/m/130

Pull-ups (blue string) - 16-14-7-6-5-6-5-5
Push ups - 18-15-13-7-10-7-5-8
Sit Ups with dumbells - 15-14-12-15-15-15-15-17
Squats - 18-19-20-18-16-18-19-20

Couldve pushed myself more on pull ups...

m/47/6'3/215

1st time Tabata anything, this was definitely something else

pull-ups = 55 Kipped first 20 then jump assisted
push ups = 65
sit ups = 89
squats = 83
total = 292

Pull: 10-10-10-10-10-10-11-10 = 81
Push: 10-11-10-10-9-7-6-6 = 69
Sit: 13-12-12-12-12-12-11-12 = 96
Squat: 15-15-16-18-15-13-15-15 = 122
Total = 368

Compare to:
090501
Pull: 10-10-10-10-10-10-9-6=75
Push: 10-10-10-10-8-8-8-6=70
Sit: 12-12-12-12-10-10-10-8=86
Squat: 11-11-11-11-11-11-11-13=101
Total=334

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

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

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

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

M/27/174

I have played around with Crossfit exercises over the last year or so, but just this week started following the program and started timing workouts and counting reps... I am really excited to watch progression as I continue!! Coming from the Marine Corps, the mentality of pushing yourself and driving through the struggles of the workouts is ingrained and natural; I love it!!

Yesterday I did Fran as opposed to the weighted pull ups (I don't yet have the equipment to do weighted pull ups) and had a total time of 9:33

Today, did WoD as RX's:
Pull Ups (strict) - 60
Push Ups (strict)- 137
Sit Ups (hands behind head, unanchored feet)- 107
Squat - 141
Total - 445

(2x8,6x7), (6x11,12,11), (2x15,6x14), (7x18,19) = (58,89,114,145) = 406 (PR)

F/43/5'8/239/BF52%

jumping pullups 8-6-9-10-12-9-11-9=74
girl pushups 14-10-9-11-9-10-9-10=82
situps 7-6-8-8-6-7-7-6=55
squats 7-9-8-7-7-6-6-7=57
total 268

#9- Nick, Happy Birthday
#19 Fitmom- praying for your recovery
#253 Kamper- Congrats, WTG

Pullups - 12, 13, 11, 8, 9, 9, 8, 8 - 78
Pushups - 30, 20, 23, 17, 12, 11, 11, 12 - 126
Situps - 14, 11, 10, 10, 9, 9, 10, 9 - 82
Squats - 20, 19, 19, 17, 17, 16, 16, 16 - 140
total - 426 (PR)
Amazing what a week off will do for your body!!!

f/28/5'6"/125

jumping pull-ups
12, 11, 15, 9, 15, 16, 15, 20 (113)

girl push-ups
20, 16, 16, 14, 15, 15, 16, 15 (127)

sit-ups
13, 13, 16, 13, 13, 12, 13, 13 (106)

squats
16, 17, 17, 17, 18, 18, 17, 16 (136)

I really liked this one...although I think I may have started early on a few of them. Either that or I'm amazingly quick.

As Rx'd:

Pullups: 12,6,7,7,7,5,5,6 = 55
Pushups: 23,21,17,13,11,11,12,12 = 120
Situps: 11,11,11,11,10,9,10,10 = 83
Squats: 15,17,14,14,14,14,12,15 = 115

Total = 373

First time recording my numbers, but I'm considering it a PR considering my other times on this workout I've gotten WAY less reps overall.

96 pull up
130 push up
157 sit up
166 body squat

total 589

302~ bowman posting on the main site! thanks for the well wishes!

344~thanks for understanding my warped sense of "need" to WOD!!!

and tomorrows WOD i may able to tackle!!! maybe more squats instead of sit up..well see what the pain is after the nerve block wears off!!!!

someone posted earlier on earning their 1st nuscle up..congrats!!

OK, time to crash and take a bit of a narcotic.

u all r awesome!

11-11-11-11-7-5-6-6=68
10-10-10-10-8-7-5-5=65
10-10-10-10-10-10-10-10=80
20-17-17-15-15-15-15-17=131

344

chest to deck, unanchored situps. PR is 351

40lbs, then 50lbs assist on pull-ups

pull: 7,7,5,4,4,4,4,5 = 40
push: 16,10,5,5,5,4,3,4 = 52
situp: 5,4,4,3,4,4,4,4 = 32
squat: 14,14,12,13,10,8,8,11 = 88
total = 212

no steam today. maybe shouldn't have done declined situps.

PULL- 16.12.9.10.9.7.9.9
PUSHUPS-26.26.24.17.15.16.14.12
SITUPS-22-20.15.18.17.16.15.16
SQUATS-19.22.17.19.17.20.20.22
total=526

had to time it by myself with only one stop watch. next time i will have someone keep the time for me so that it is more precise

pull: 13, 12, 12, 11, 8, 9, 8, 8=81
push: 21, 15, 11, 10, 10, 10, 9, 10=96
situp: 12, 11, 11, 12, 12, 10, 13, 12=93
squat: 17, 17, 16, 15, 15, 15, 15, 16=126
total: 396

pullups: 7,4,4,2,1,3,1,2 = 24
pushups: 10,10,6,6,4,4,3,3 = 46
situps: 11,11,10,9,9,9,9,9 = 77
squats: 12,12,10,10,10,10,10,11 = 85
Total: 232

Last time I couldn't do regular pullups in tabata -- this time much better. Pushups +14, situps +26, squats +1.

10 minutes of nausea and quivering after the workout. Good stuff.

Anthony
pu 13/13/10/8/6/7/6/7 =70
pu 21/22/18/14/9/10/9/11 =114
su 11/11/11/11/11/10/11/11 =87
sq 15/19/18/18/16/17/17/18 =138 Total 409
Beth
pu 7/5/9/9/7/7/8/8 =54
pu 9/7/6/6/6/4/6/4 =48
su 0/9/9/9/7/7/7/8 =56
sq 40/9/10/9/8/12/12/14 =84 Total 242
Jude
pu 7/6/7/7/9/9/7/7 =59
pu 8/10/9/10/10/9/6/7 =69
su 9/10/11/11/12/10/12/10 =85
sq 13/13/14/18/15/15/14/20 =122 Total 335
Quinton
pu 6/5/6/5/3/8/10/10 =53
pu 13/14/12/17/7/10/7/7 =87
su 5/12/11/10/9/7/11/8 =70
sq 12/15/12/14/10/13/15/20 =111 Total 321
.................................................

31/m/196

pull-ups: 14,11,11,9,9,9,8,8 = 79
push-ups: 11,11,9,9,8,7,7,8 = 70
sit-ups: 12,12,12,12,12,12,12,12 = 96
squats: 15,14,14,14,13,13,13,14 = 110

TOTAL: 355

pullups: 8/8/6/6/5/5/5/6: 49
pushups: 20/15/15/10/9/10/9/8: 96
situps: 12/13/12/13/13/12/10/12: 97
squats: 18/19/18/16/16/15/16/17: 135

Total: 377

Wow, that was a tough wod!

"Tabata Something Else":
Pullups: 10-6-6-4-4-4-4-3
Pushups: 13-8-8-8-8-6-7-7
Sit ups: 12-8-5-5-5-5-5-5
Squats: 15-11-10-11-11-11-9-10

Legs are burning, feeling light-headed. talk to you in a minute. . . . .

M/44/185/5'9"
70-114-89-131=402

PR is 493, but I didn't get there today.

439

Most significant losses were in squats followed by pushups.

SUB 80# pd

15,15,14,13,14,13,13,12=109
20,21,20,17,14,14,14,13=133
10,9,9,9,10,9,9,9=74
0,0,0,0,0,0,0,0=0 forgot

316 total
previous 317

345

Pullups: 9-4-6-8-8-6-6-6 = 53 (jumping starting on 3rd set)
Pushups: 32-19-10-7-7-7-4-6 = 92 (knees starting on 5th set)
Sit-ups: 15-10-10-6-5-5-4-4 = 79 (on 45 degree board)
Squats: 13-10-10-11-10-10-9-11 = 84

Total: 308

Still suck at pull-ups, but did much better this time. Did more reps at each station and felt really good afterward.

372: thanks bingo

well, i've certainly tried reading all the faq, but never found where it said that the standard pull up is a kipping pull up. i've watched "fran" videos on youtube and thought to myself, that's not a pull up, that's a kipping pull up. we did fran last week and it said pull up, not kipping pull up. now i understand that kipping is the standard. thank you thank you.

i have done many kipping pull ups in the past, but find that i usually need to use wrist straps to stay anchored to the pull up bar. is this an unnecessary cheat? i feel like i'm cheating my forearms, but at the same time, i can do SO many more with the wrist straps so it's hard not to use them when doing something for reps or time. opinions?

i enjoy crossfit, i have always been the crazy type to push myself in the gym. i live in costa rica where people are much more reserved, so when i go to the gym people talk amongst themselves (thinking i can't speak spanish), and say things like, "why does he yell?," or "is he hurting himself?". with a wrestling/fighting background, i've never been afraid of a post-workout puke if i went all out. i'm sure we've probably all experienced it even if it just made it up our throat without coming all the way out. so crossfit has been a perfect fit. i love it. seatbelt fastened as rxd.

also did my first unassisted muscle up this week on the tyler workout (rest in peace, and may God be with your family, and thank you). actually, i got two. had failed miserably last week when i tried it, but then studied and learned about the false grip. technique is so important. always have had a great body weight index on my olympic lifts, clean/jerk/snatch because of technique, so now i'm excited to learn new gymnastic-type exercises like the muscle-up.

434

Pullups: 10-8-6-4-4-4-4-3
Pushups: 13-12-12-10-10-9-8-7
Sit ups: 12-12-11-10-10-10-8-8
Squats: 17-15-13-12-11-11-10-10

I was 5 slower then last time. Still getting over the flu. Pullups sucked today. Just burnt on pullups

PU - 11,11,10,10,8,5,6,5 (66)
PU - 12,12,10,7,6,6,6,3 (62)
SU - 12,12,11,11,11,11,10,10 (88)
SQ - 19,17,17,14,14,14,14,13 (122)

338

296

M/47/170/5'10
3 mile run..then:
PU - 17, 16, 15, 14, 10, 9, 8, 7 = 96
PU - 25, 25, 20, 17, 13, 13, 12, 12 = 137
SU - 16, 17, 16, 16, 16, 16, 16, 16 = 129
SQ - 16, 18, 17, 15, 15, 16, 15, 19 = 131
493 total
Semper Fi!

First Time Doing This. Simply: Damn!

Pullup - 65
Pushup - 80
Situp - 111
Squats - 98

This Cycles is nuts. MAX pullups then Tabata Pullups. Now we go from Tabata sits up to 200 more! "F" my life!*sigh* What a wicked relationship I'm in, loving my abuser so much. My type 1 Diabetes is the bugs and cockroaches, CrossFit is the RAID! Sincerely, Thank You.

Pullups: 13-7-7-4-5-5-5-5 = 51(50)
pushups: 11-10-8-8-7-4-6-6 = 60(76)
Sit ups: 17-18-18-16-17-15-17-20 = 138(85)
Squats: 18-17-16-15-16-16-16-16 = 130(97)
Total: 379 (308) - new pr from 320!!
Tabata total: 38 (32) tied pr of 38!

That was fun!

Pullups: 6, 3, 1.5, 1.5, 1, 1, 0.5, 1.5 =16
Pushups: 14, 13, 8, 6, 5, 4, 5, 6 =61
Situps: 10, 10, 9, 7, 8, 7, 6, 7 =64
Sqats: 11, 13, 13, 13, 14, 15, 15, 13 =107

Grand Total =248
:)

pull ups: 6,5,4,4,4,4,4,4 = 35
push ups: 16,12,7,8,6,8,7,5 =69
sit ups: 8,9,9,9,9,9,9,9 = 71
squats: 15,16,16,15,15,16,16,17 = 126

pullups - 8x8
pushups - 16x8
situps - 10x8
squats - 18x8

total = 416
tabata score = 52 pr

next time try adding 1 to each exercise

PU- assisted but finished
PUSHUP- started off well then went downhill (used knees)
Sit Ups-Kicked my arse
Squats-getting better with form and really starting to go below parallel

first time with this work out....really knocked me for a loop. Can't wait to do it again in a few months. Did not keep track of reps this time/concentrated on just getting through.

That was fun!

pullup: 16
pushup: 61
sit up: 64
squats: 107

Grand Total: 248
:)

Biked 10 minutes to and from the gym each way at an intense pace.

Deadlifts.

5x5 reps every 5 minutes.
1. 3-2
2. 2-3
3. 3-2
4. 5 (was able to complete 5 reps once I switched to the mixed grip)
5. 5
1x275
1x295 (previous pr)
1x305 (new pr)----felt awful after this. Like I had been punched in the stomach.

Was planning to do 4 rounds of tabata for each exercise after the deadlifting, but didn't want to push it. The feeling I got after the 305 lift is both something I've never felt before and something I never want to feel again...

out of shape.. getting back into mainsite

Pull - 10,8,4,5,4,4,5,4 = 44
Push - 20,10,7,6,5,4,4 = 56
Sit - 15,14,12,12,10,10,7 = 80 did 4th
Squat - 17,16,17,14,15,15,11 = 105 did 3rd

Rtot = 285

subbed sumo deadlift high pulls with 40 lb dumbells for pullups

425

Pull: 10-9-5-6-4-6-6-4 (50) 30lbs assist + 10lbs for any increase (185lbs)
Push: 21-17-11-8-7-6-8-9 (87) too fast burnout
Sit: 9-8-7-7-6-6-5-6 (54) Decline
Squat: 15-15-18-18-19-18-18-19 (140)

331!

Today is my one year CrossFit Anniversary.

CrossFit has brought me a great deal of real results and allowed me to push myself past limits I never could have imagined possible in any other type of gym, or in life for that matter.

I have seen improvements such as a starting 155# deadlift to a 325 now. 0 Kipping Pullups to 34 the last time I did max rep pullups 4 months ago.

Without any other endurance training CF has decreased my 5km to a 17:29, a time I haven't ever previously reached. CF has allowed me to hit most bench mark WOD's fully prescribed and watch other benchmark times fall over the year.

CrossFit has also forced me to hit my weaknesses, identify new weaknesses and has recently led to an addiction of wanting to work on nothing but my areas of weakness.

It has introduced me into its amazing community, disabling me to being able to speak with people without preaching the taste of this "coolaid," followed by an invite to rip a WOD.

Thanks coach, and thanks CrossFit.

I'm new to this and in just mediocre shape. (m/38/6'3"/200) I struggled to 315 with 8 of the 39 pull-ups being questionable (jumping into 1st of set). I'm suspect of anybody over 600. Seems too short of a time frame to accomplish that number.

Kipping pullups=34
Pushups reg. =78 ( did drop down to knees last 3 rounds)
Situps =115
Squats =153 (butt to the ball)

Total =380 Pr!!!! Beat my last score by 7

f/27/4'11"/ 120.

m/25/227/5'9"
pullups 16,11,5,8,7,7,4,5=63
pushups 24,20,11,10,11,10,10,8=104
situps 18,17,14,13,13,12,13,12=112
Squat 16,19,13,14,15,14,15,16=122

total=401

pullups: 8-8-5-5-4-6-4-4 = 44
pushups: 27-18-11-10-10-7-10 = 93
situps: 14-13-14-14-14-14-14-14 = 111
squats: 11-13-13-14-15-16-17-18 = 127
total: 375

great WOD!

Ok, wow!

m/35y/5'9"/175

Pullups 41
Pushups 81
Situps 56
Squats 85

First time doing anything more than just tabata squats. This was tough. I was using a lower pullup bar which had me doing more of a frog leg kip for pullups. (plus I'm still working on actually having a good kip too) Damn other people in the way using the bigger bar ;)

Next time will be mo' better!

3 mile run then scored 496...good WOD
Semper FI!

Pullups 21,19,19,13,10,10,10,10 =112
Pushups 20,20,19,15,12,12,12,13=123
situps 16,16,14,12,11,12,13,14 = 108
Squats 19,20,15,14,15,14,15,18 = 130
Total = 473

Not sure how my pullups were more than my situps. I'm a little unbalanced I guess.

My bad, scored 493.
Keeping it real.

Male 37 - 5'6" - 155

Didn't keep track of the reps, just kept moving. Pullups and squats were the hardest of the four, but I'm proud I finished it

30/M/5'10', 149 pounds,

YAY! I am so happy PR for me in this one this morning.

Pull ups 12,13,10,6,7,8,5,5= 66
Push ups 26,23,16,15,14,9,9,9= 121
sit ups 13,13,14,14,15,15,13,15= 111
squads 17,16,15,15,15,15,15,16= 124

total= 422 PR

Pull: 16,13,9,5,7,8,5,6 =69
Push: 25,22,10,14,12,11,10,11,15 =115
Sit: 12,12,12,10,10,10,10,10,10 =86
SQ: 16,16,16,17,17,17,17,17,20 =136

Total: 406 (311 last time)

M/25/155#/5'7"

As Rx'd

Really tired tonight so didn't push for a PR - just wanted to get through the workout. Long day.

CFwu

Pull-ups - 13, 13, 12, 7, 8, 6, 5, 7 = 71 (missed PR by 2)
Push-ups - 22, 17, 10, 10, 7, 6, 5, 7 = 84 (PR)
Sit-ups - 11, 9, 9, 8, 7, 7, 7, 8 = 66 (missed PR by 17)
Squats - 17, 18, 17, 15, 15, 14, 13, 15 = 124 (missed PR by 16)

Total Reps: 345 (missed PR by 21)

Hey, I'm surprised I got a PR in anything. Next time I'll get those PR's in each plus the total.

Pull Ups-18,17,9,10,10,8,7,11,=90
Push Ups-30,30,27,21,20,22,20,23,=199
Sit Ups-26,23,23,21,22,22,21,21,=179
Squats-24,25,23,22,25,23,23,26=191

"TRAIN HARD TODAY, YOUR ENEMY IS."

Humberto

pull-ups 36
push-ups 104
sit-ups 153
squats 146

total 439

Karla
pull ups 43
push ups65
sit ups 80
squats 95

Pullups: 26
Pushups: 42
Sit Ups: 47
Squats: 100

Total: 215

Pull ups 90
push ups 199
sit ups 179
squats 191

TOTAL 659

"TRAIN HARD TODAY, YOUR ENEMY IS"

OK,
I’m in! First Tabata, Finished my WOD about 1.5 hours ago and still feel pretty shaky.

PU (asst) = 11-9-3-9-10-5-8-7=62
push ups (knees on 41) = 21-12-9-11-9-8-7-10=87
sit ups = 10-9-7-7-7-5-5-7=57
squats = 19-16-11-9-9-12-10-9=95

Total 301
Room for improvement but I’ll take it.

This was the first time recording...
427, i couldn't believe it!!! PR

CF asia gymnastics cert is Jan...here i come

421 total

454.

I have really been neglecting your basic abmat situp and paid the price tonight. Situps, which used to be a great station for me, were awful. I am sorta bummed but pleased with my results. Met pukie for the first time in a while. Bagel and a Pepsi came back to haunt me.

Ryan

This one sucks. I met pukie for the third time in a month. The high rep squats seem to get me. A little came out my nose (ew).

Pullups: 8,8,8,8,8,7,5,5 = 57
Pushups: 8,8,8,8,8,8,6,6 = 60
Situps: 13,13,13,13,13,13,13,13 = 104
Squats: 15,15,15,15,15,15,14,15 = 119

Total reps: 340, PR by 22 points from two months ago!! Sweet.

m/30/6'/170

rx'd (anch'd su, ring pu)

pull- 13 11 9 6 7(3) 6(3) 6(3) 6(3) = 64(12jmp)
push- 20 15 10 8 8 8 7 7 = 83
sit- 13 12 12 12 12 12 11 12 = 96
squat- 22 21 19 16 16 14 15 16 = 139
total= 382

8-9-09 pul-59,psh-86,sit-89,sqt-141 ttl=375
5-1-09 pul-42,psh-56,sit-89,sqt-132 ttl=319

still looking to break that 400 mark.. ring pull ups started good but faded quickly after round four and resorted to some jumping pu's . slightly better than last time but still lots of room for improvement.

Back and Arms still fatigued from Weighted pullups yesterday...

225 as RX

First tabata anything...

rx'd
456 reps.
made up reps on push ups
lost reps on sit ups & squats
46/195/m/5'9"

M/25/5'9"/185

"CFSB" Deadlift 3x3 15-12-9 WU 185x7, 225x5, 275x3
305x3
315x3
325x3PR
225x15-10-7 (grip in left hand was giving away)

5 min rest then... 1/2 of "Tabata Something else"

PLU 15,8,4,7
PU 15,12,11,6
SU 8,10,8,6 (su unanchored)
SQT 18,15,11,11

DO WORK!!!

Last time: 313 total reps
This time: 353 total reps

Pullups:8/7/5/4/4/3/4/3: 38
Pushups: 16/15/12/11/10/10/11/10: 95
Sit ups: 13/13/14/13/12/10/11/10: 96
Squats: 17/21/25/23/23/24/23/24: 170

Total: 399

5 rounds of 5 225 lb deadlifts every 5 minutes.
3-2
2-3
3-2
5
5

1x275
1x295 (previous pr)
1x305 (pr)

After my last set, i felt a horrible sensation in my stomach. It is a sensation I never have experienced before and never want to experience again. I was going to do half the tabata workout, but decided it was better to be cautious, and call it quits.

7-7-7-7-7-6-6-6= 53
15-15-15-15-12-12-10-10= 104
11-11-11-11-11-11-11-11= 88
15-15-15-15-15-15-15-15= 120
Total= 365

MGySgt. USMC M/48/6'2"/210.5

As Rx'd 263 and it's all I had. Just getting my daughter into CF with me. This is her 4th WOD and she put up 170.

OooRahh CrossFit

Lewis as for work output. I've done it with push ups and sit ups. 200 push ups and 300 situps for time. Then did "I won't use tabata" 20:10 intervals at maximum levels. My time was 33% faster. The training in between was not a factory. They were 2 weeks apart & I only did 2 WODs.

Ok agreed that their are firebreathers who can go longer at higher levels with out requiring recovery.

20:10 gives an excellent amount of recovery to keep going. I've done 22 minutes of 20:10 and know that if I didn't have that recovery I would have never finished the same number of reps.

Coach Glassman actually said at a CF101 that a globo trainer having his clients do High Intensity Varying Functional Exercises is doing CrossFit and doesn't know it.

If it is CVFM@HI it will always be CrossFit.

Whether they pay the fee to market that way will be a different story. Call it what you want just don't advertise it.

Agree to disagree,

Out

Pullups 41
Pushups 81
Situps 56
Squats 85
Total: 263

as rx'd

Pullups 8,8,7,5,6,6,5,5 = 50 (+3)
Pushups 10,10,7,8,8,8,7,8 = 66 (+3)
Situps 10,10,10,10,8,7,8,8 = 71 (+7)
Squats 12,13,14,15,16,17,18,20 = 125 (+23)

Total = 312

Total improvement of 36 overall

First time doing this workout
Pull Ups:50
Push ups:81
SU:72
Squats:145
Total:348

28/m/80kg

Pull: 16-15-10-10-9-8-8-6: 82 (+1)
Push: 23-21-20-19-14-11-12-11: 131 (+25)
Sit: 26-23-22-19-17-15-18-16: 156 (+32)
Squt: 24-23-21-20-20-19-21-21: 169 (+12)

Total: 538 (PB)

Thought it was a bit slow but result turns out to be much better than expected. Form ok; some significant raising of hip in the sit ups.

For comparison, guy with similiar fitness also did this but with differences in form with the following figures:

Push: 160; avg 20.0 per int; +29
Sit: 205; avg 25.6 per int; +49
Squt: 198; avg 24.8 per int; +29

Push - shoulder never broke level of elbow with slight kip in hip. Full extension of elbow.
Sit - right fingertip to knee (right and left a bit uneven). Compare against wrist/palm to knee (ADF style).
Squt - incomplete extension of hip & knee and use of bench to 'bounce' up.

I take it that people do understand the rules of doing Tabata? You dont count the total of reps in Tabata, you take the lowest number of each exercise and then add them up to make the total. The next time you train, this is the total you have to beat.

example of my scores last night
Pull ups(jumping as no area to do proper pull ups), 19-18-16-16-17-18-16-18 = lowest =16
Press ups -20-18-16-15-14-16-12-10 = 10 lowest
sit- 25-24-25-24-25-25-25-26 = lowest =24
squat-18-18-16-18-20-18-17-18 = lowest =16
total = 16+10+24+16 = 66

Pull ups 5-5-6-5-7-7-6-5
Push ups 9-10-9-9-8-7-8-8
Sit ups 12-13-12-12-12-17-17-18
Squats 14-12-11-11-11-12-12-17
Total 327

First Tabata Something Else
done 10/22/09

pullups 10,8,7,6,6,7,6,7 = 57
pushups 15,12,12,12,12,12,14,12 = 101
situps 13,13,13,13,12,13,13,13 = 103
air squats 13,15,16,16,17,17,16,18 = 128

total: 389

as Rx'd

Pull - 77
Push - 99
Unanchored Sit - 87
Squat - 123

Total - 386

This was my first Tabata.

Got 320 reps in total .

Minreps

Pullups 6
Pushups 8
Squats 10
Sits 8

PR 419

PU- 15-15-15-10-10-10-10-10 =95
SU- 20 x 8=160
Push-20-20-10-10-10-10-10-10=100
Squat-25 x 8 = 200

555

PR 305

situps - anchored, with towel as abmat

as rx'd

399

This was super hard! Felt really queasy afterward...

Pull-ups: 20, 15, 15, 10, 10, 5, 5, 5
Push-ups: 20, 20, 20, 17, 15, 12, 12, 12
Sit-ups: 22, 20, 20, 18, 18, 17, 15, 16
Squats: 30, 25, 21, 20, 20, 20, 17, 17

Total: 529

Could someone tell me what the song is called on the prowler video? I want this playing in the background when we do this workout. Love it.

339
M/40/168

I can't remember all the numbers but it was something like:

PULL's
First round - 12
Last round - 5
Never less than - 4

PUSH - Never less than 12, approx 15-17 each round

SU - Never less than 10, All around 10-12

Squats - 11 first round, then never less than 15.

1 pood KBS for Pull-ups otherwise as rx'd
345

m/29/5'11/168

rx pullups 107
pushups 72
situps 82
squats 120
=381

409 as rx'd PR

Got to it late last evening:

Pullup: 42
Pushup: 114
Situps: 48
Squats: 132

Had 28 pullups after Rd 2 and then faded completely (lowest round=2). Very disappointing. Had 74 pushups after 3 before fading a bit. Have to work on situps, couldn't get more than 8. Biggest upside surprise was the squats. When I started CF a couple of months ago (post 143 above) I was lucky to complete 7 or 8 in 20 seconds, much less 8 rounds.

Walking lunges today? Never done 'em, we'll see.

2nd time doing Tabata in my short life as a Crossfiter. And there he was, Pukie waiting for me at the end of the line.

Pull Ups: 12,4,4,3,3,3,3,3 (first time kipping!)
Push Ups: 21,13,10,9,8,6,6,6
Sit Ups: 13,12,10,7,7,6,5,5
Squats: 20,15,13,14,13,10,12,13

Could have done more squats but I guess I slowed the pace to regain some air.

Pullups: 17/14/9/8/6/8/5/5: 80
Pushups: 28/28/22/20/15/10/11/10: 144
Situps: 14/15//14/12/12/10/10/10: 97
Squat: 28/28/25/28/26/28/28/25: 216
Total: 537

M/63/200-"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.

317 Total= 55-pullups,80-pushups,89-situps, 96-squats. PR!

425

f/26/5'5"/177

Relatively new to CrossFit but deffinitely new to this WOD:

m/33/6'0"/168
Pullups:7/7/7/5/5/3/4/3=41
Pushups:24/20/16/15/14/15/15/15=134
Situps:15/14/15/14/16/15/15/14=118
Squats:17/16/18/20/18/17/19/20=145

Total=438, and since I've never done it before I guess that makes it a PR.

I'm a day behind the workouts, but my second day back in almost a yr off b/c injuries.

With 21# body armor:

PU: 11/9/7/6/5/5/4/5 = 52
push up: 18/15/10/6/5/6/7/6 = 73
sit up: 13/12/11/10/10/10/10/11 = 87
squats: 17/15/15/14/14/14/14/15 = 118

Total: 330

Pull-ups- 12,10,8,5,5,6,6,5 = 57
Push-ups- 17,13,10,9,9,9,9,9 = 84
Sit-ups- 18,18,18,15,12,11,10,10 = 112
Squats- 18,19,19,16,17,12,14,15 = 130

Not one for excuses, but the weighted pullup rep WOD yesterday killed my normal numbers. However, the good news is my weighted pullup #'s have increased greatly.

Semper Fi

274...Got jipped on the pull-ups because of the oversized bar I had to use in my gym.

as rx'd with ROM.

Total 290.

ROM really makes a difference.
After the Dave Castro lectures on the journal
I am focusing on great form first and my scores second.

P/u---> 72
push ups ---> 107
situp---> 102
squats---> 124

total--> 405

M/23/160lbs/5'10

P/u---> 72
push ups ---> 107
situp---> 102
squats---> 124

total--> 405

pullups 75
pushups 85
situps 80
squats 135
TOTAL 375

32/M/5'8"/175
pull ups-24,19,17,9,9,9,6,8=101
push ups-20,11,12,10,11,10,10,11=95
sit ups-11,10,10,10,8,6,9,8=72
squat-17,13,12,14,11,11,10,15=103
total=371 (pr=393)

As Rx'ed

Pull Ups (strict) - 12,8,6,4,7,5,4,6 - 52
Push Ups - 24,14,10,8,6,6,6,8 - 82
Sit Ups - 20,14,14,10,10,10,10,10 - 108
Squats - 20,20,16,16,15,15,15,18 - 135

Total - 377

25/m/175/6'0

Second day of actually completing the WODS as directed. Before I was just using different ones to get the highest possible score on my PFT for the Marine Corps. Crossfit is King.

pull up: 13, 10, 7, 7, 7, 4, 5, 5 - 58

push up: 20, 10, 8, 6, 6, 4, 5, 6 - 67

sit up: 13, 14, 14, 13, 13, 13, 13, 13 - 106

squat: 15, 16, 15, 14, 15, 13, 14, 15 - 117

total: 348 first time on this wod

"Lewis as for work output. I've done it with push ups and sit ups. 200 push ups and 300 situps for time. Then did "I won't use tabata" 20:10 intervals at maximum levels. My time was 33% faster."

Sorry, Matt, this makes no sense at all. You did some number of pushups and situps "for time" and then 2 weeks later did the same work 33% faster by using an enforced rest protocol? All this tells me is that your first effort "for time" was very poorly done, i.e. there was a way for you to be faster. One-third faster! If you can get more work done using 20:10, then that should clearly be what you ALWAYS use when doing high reps for time. And if you're actually sticking to this claim, then I would suggest experimenting with 15:5, 15:10, 20:5, etc. to find an even better way to do high reps "for time."

Pullup: 13-9-6-6-6-5-6-6
Pushup: 22-21-18-12-11-11-11-12
Situp: 25-24-14-14-13-13-12-14
Squat: 20-28-14-14-13-14-14-16

Total = 437

24/m/175

as rx'd

Pull: 15,12,11,8,11,8,9,8:74
Push: 20,20,15,13,11,11,11,11:112
Sit: 18,16,15,15,14,14,14,14:130
Squat: 22,22,22,22,22,22,22,22:176

Total: 492 --> PR

if its lowest score in each: 8/11/14/22 = 55

276
pr=296

m/23/158

Pull-ups: 14, 12, 10, 7, 8, 7, 5, 5
Push-ups: 23, 23, 18, 15, 16, 15, 14, 15
Sit-ups: 12, 11, 11, 9, 9, 8, 8, 8
Squats: 21, 19, 18, 17, 17, 17, 17, 20
Total: 421

Pull-ups were deadhang from a tree and sit-ups were loosely anchored by a rock.

as rx'd 412

Dead Hang Pullups: 10, 7, 5, 4, 4, 4, 4, 3 = 41
Pushups: 16, 13, 8, 4, 5, 6, 5, 5 = 62
Situps: 7, 8, 6, 6, 6, 6, 6, 6 = 51
Squats: 12, 14, 14, 11, 11, 11, 10, 11 = 94

Total Reps: 248

m/28/175

First time. Approx numbers:

KP: 20/8/6/6/5/5/4/3 = 57
PU: 12/10/8/8/5/5/5/5 = 58
SU: 15/12/10/10/9/9/9/10 = 84
Squat: 14/12/12/12/12/12/10/12 = 96

Total: ~295

m/49/6'3"/164

Pull Up 40
Push up 78
Sit up 86
Squat 102

Total 306

M/33/194/6'

as rx'd for 16 minutes total

PullU: 17/12/11/10/9/7/6/5 :: 77
PushU: 20/18/17/16/15/12/8/8 :: 114
SitUp: 20/19/18/17/16/15/15/16 :: 134
Squat: 24/26/24/22/21/20/20/21 :: 178

total: 503 (PR)
lowest reps: 49 (tied PR)

I think I have my new Angie strategy as my time for that WOD was 18 and change...

Push ups got a little ugly. Situps on decline bench. Squats mostly hit parallel but was targeting speed. Quads were on fire.

M/32/6'3"/205

381
Prev: 379
PR: 407

453

Total 439 PR

m/178lbs/5'9"/26y.o.

Total: 341

need to not burn out on pushups

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

Total: 394

This Time:
Pull ups: 80
Push ups: 105
Sit ups: 93
Squats: 136

Total: 414 pr

My tabata mp3 got corrupted so I did Cindy instead:
20 mins, max reps
5 pull-ups
10 push-ups
15 squats

29 rounds (PR)

pulls: 89
pushes: 100
sits: 86
squats: 129
total: 404

Couldn't get to the gym for assisted pullup machine.

MODIFIED Tabata Something Else

Assisted push: 13-15-11-9-8-9-7-6 Total 78
Situps: 10-10-8-7-5-5-6-5 Total 56
Squats: 20-17-17-15-12-15-13-18 Total 127

Total: 261

m/36/211/5'11

Pullups: 12,10,8,6,6,7,6,6=61
Pushups: 19,17,15,15,12,13,11,13=115
Situps: 8,8,9,10,10,10,9,9=73
Squats: 16,16,15,15,16,15,15,16=124

Total: 373

Pullups - 42
Pushups - 63
Situps - 60
Squat - 96
Total - 201

33/m/210/6'5"

pull-ups: 10,8,6,4,3,3,4,3 - 41 (-5)
push-ups: 15,10,10,9,9,8,8,7 - 76 (-1)
sit-ups: 15,13,12,12,11,11,11,10 - 95 (+8)
squats: 19,18,15,16,15,15,16,16 - 130 (+10)

Total - 342

First workout back after 2 weeks off to heal. Went 75% and got a PR...weird.

Edit #515

Total - 261

Almost left out my situps.

28/F/131

As Rx'd

334

Pullups: 12,10,8,6,6,6,5,5=58
Pushups: 13,14,14,8,8,6,6,6=75
Situps: 13,13,13,13,13,13,13,12=103
Squats: 15,16,14,12,13,12,12,12=106
Total=342

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

Total: 466

This Time:
Jumping Pull ups: 141
Scaled Push ups: 100
Sit ups: 90
Squats: 131

Total: 462

M/32/5'4"/142lbs
Pull ups: 23, 24, 20, 11, 11, 14, 9, 13=125
Push ups: 25, 20, 17, 12, 11, 11, 10, 10=116
Situps: 20, 18, 15, 15, 14, 12, 11, 13=118
Squats: 25, 20, 21, 20, 19, 20, 20, 20=165
Total: 524 PR
20 better than last time

pulls 9,9,9,9,9,9,9,9
push ups 13, 13, 13, 12, 12, 12, 11, 9
sit ups 14,13,13,13,13,13,12,12
squats 17,17,15,15,16,16,16,17
399 vs 397 but still short of my pr 401.

m/15/5'7"/115
413
pull 9,9,7,7,6,5,4,5
push 16,14,10,10,10,9,9,9
su 15,16,17,16,15,15,16,15
sq 19,19,19,20,20,19,18,19
PR by 47

m/29/180/5'8"

Pullup 9,6,4,4,3,2,2,1
pushup 17,15,8,6,6,6,4
situps 13,10,12,11,11,10,10,10
squat 16,15,15,15,14,15,13,15

Total 298

m/40/170/5'10"

As Rx'd 340 added 1pd KB Swing on the end to go 20 minutes.

Pullups [61] 10/10/8/7/6/7/6/7
Pushups [102] 12/12/12/12/12/10/10/10/12
Situps [72] 9/9/9/9/9/9/9/9/
Squats [105] 13/13/13/13/13/13/13/14
KB Swing [80] 10/10/10/10/10/10/10/10/10

Long time troller, first time poster. Been learning the ropes for a couple months and following the WODs for a couple weeks. Got my buddy involved today in my new ultra-minimal backyard box (power tower, oly barbell+plates, sheet of scavenged plywood, abmat)
Me:
Pull:13/9/7/6/6/5/5/5=56
Push:19/14/10/12/10/8/8/10=91
Sits:17/18/17/15/14/17/13/12=123
Sqts:14/15/15/16/15/16/18=124 Total 394
Him:
Pull:8/6/4/4/3/3/2/1=31 (jumps after sets 1,2)
Push:16/10/8/7/5/4/4/4=58
Sits:10/10/9/7/8/8/8/8=68
Sqts:15/15/15/16/16/15/14/16=122 Total 279
Puke:1
Can't wait to hit my local box (prob Oakland)and get some instruction on Oly Lifts. Love Xfit.

m/48/180

"Tabata Something Else"

Pull Ups, 69 reps (10/10/10/10/10/8/6/5 reps)
Push Ups, 153 reps (20/20/20/20/20/20/18/15 reps)
Sit Ups, 138 reps (18/18/18/18/18/18/15/15 reps)
Squats, 160 reps (20/20/20/20/20/20/20/20 reps)
Total 520 reps

Previous PR - 539 reps on 090501
Previous PR - 510 reps on 081130
Previous PR - 462 reps on 080818

Mama, Luke and Brittany also did TSE:

Mama
f/50/135
TSE with 2" Band Assisted Pull Ups
Total 258 reps

Luke
m/13/125
TSE as rx'd
Total 501 reps

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

Great job, guys - keep up the good work!

29/184/6'2"
Pullup 9,8,6,5,5,4,5,4
Pushup 15,10,9,7,7,8,6,7
Sit up 9,9,10,9,10,9,10,10
Sq 17, 19, 19,18,18,18,19,20
total: 348

331

m/26/174/5'9"

first time doing this...

pullups 31
pushups 84
situps 79
squats 103
Total = 297

25/m/200

pullups - 75
pushups - 71
subbed planks for sit ups
squats = 159

total = 315 + 160 seconds of planks

pu:17-18-17-15-12-11-12-9=111
pushup:23-17-15-13-11-12-11-12=114
sit:12-10-10-10-10-10-10-11=83
sq:22-24-24-24-23-22-19-21=179

Total = 487
PR

DL 5x5: 135-225-315-365-365

later,
b
m/32/5'8-1/2"/168
(tomorrow is my b'day...yay)

m/28/190/5'11"

Pullups - 56, rnds of 7
Pushups - 56, rnds of 7
Situps - 64, rnds of 8
Squats - 112, rnds of 14
total = 288

pullup 48+psh up 125+ situp 80+ squat 182= 435

23/M/163.5

CFWUx3 (only 5 pull-ups per)

~322. Unanchored situps, slippery PU bar

I had someone counting for me using a clicker, but the clicker was error prone. She tried to correct for it, but I know she wasn't perfect. So this could have has much as 10 reps of error in either direction. Still, feel good!

"Tabata Something Else"

F/11y/60"/135# CONNIE
Jumping PU: 8+9+6+6+7+6+6+6 = 54
Knee PU: 14+14+14+15+17+16+16+15 = 121
SU: 10+10+10+10+10+9+9+9 = 77
S: 10+13+12+12+11+13+13+11 = 95
TOTAL: 347

F/45y/62"/134# JULIA
Jumping PU: 7+6+5+6+6+6+6+6 = 48
PU: 11+9+7+7+7+6+6+8 = 61
SU: 6+7+7+7+7+7+6+7 = 54
S: 14+14+14+14+14+11+12+13 = 106
TOTAL: 269

M/40y/68"/160# GEORGE
PU: 17+12+6+4+4+4+4+4 = 45
PU: 14+10+6+6+7+6+6+6 = 61
SU: 12+12+12+10+9+10+10+10+10 = 85
S: 17+18+18+15+18+14+13+14 = 109
TOTAL: 328 (Last time: 81+70+68+68 = 287)

Note to self: Next time don't blow wad on 1st round!

WOD as rx'd

PU: 58
PS: 71
SU: 84
SQ: 116
329

eh...

m.37.198.6'

40 pull up
56 push up
80 sit up (GHD to horizontal)
70 squat

zero endurance. :o(

Pull-up 74
Push-up 130
Sit-up 112
Squats 146

total 462
PR
5'8"/39/157

Pullups: 17-15-12-10-9-9-8-8 =88
Pushups: 17-15-12-10-9-9-8-8=88
situps: 13-13-13-13-12-12-12-12 =100
squats: 20-18-17-17-15-15-15-15
=132
TOTAL: 408 (PR)

M/25/5'9"/195

No stopwatch, did as many as possible in ~5 min

Pullups = 30
Pushups = 72
Situps = 75
Squats = 95

Total = 272

39/m/5'11/163 (10/21)

j-pull: 13-13-13-13-13-13-13-13=104
press 45#: 13-13-13-13-10-9-9-10=90*2/3=60
sit-up: 13-13-12-12-12-12-12-12=98
squat: 15-15-15-15-14-13-12-12=111
Total: 373
Tabata: 43

pull: 47
push: 58
sit: 73
squat: 103

Total:281 Up four from last time but down from a 310 PR.

pull: 42
push: 79
sit: 68
squat: 83

m did:
incline pull: 104
knee push: 48
sit: 84
squat: 83

numbers lower than last time

definitely not something to do on the second day back..boy but it sure shows how far behind i am now

pull: 16,13,12,8,8,6,6,6
total: 75
Push:25,20,12,12,10,10,10,10
total: 109
sit: 12,12,13,12,11,9,11,15
total: 83
squat: 20,20,18,18,18,15,16,21
total: 146

As Rx'ed

PullUp 11-8-5-5-3-3-4-2
PushUp 21-16-10-7-6-9-6-5
SitUp 18-17-17-14-14-10-10-16 (crunch not full b/c of back)
Squat 16-16-18-15-13-12-12-15

081130 284
Today 354

Pull ups: 111
Push ups: 110
GHD sit ups: 53
Squats: 136

TOTAL: 410

M/33/155#/5'8"

Aw man, first time and I didn't read the instructions clear enough.. I think I made it harder on myself...

push: 22-16-9-4-7-6-3 (67)
pull: 10-7-5-5-4-4-4-3 (42)
situp: 13-12-10-9-9-7-8-8 (76)
squat: 11-14-15-14-13-13-16 (96)

total: 281

(yes I missed a round on pushups) I also probably could have done faster situps, and definitely more squats, as my final push shows.

broke up into 4 exercises, while watching the 2 kids
push ups with Mia on my back
Sit ups
Squats
Pull ups w/ matt in garage
no idea of totals. Fun though

PU: 68
PU: 75
SU: 71
SQ: 108
Total: 322

butterfly situps and pushups were rubbish due to HSC+pushup WOD

30/m/71"/183#/Camp Taji, Iraq

CFWU x3
PlU 66
PsU 108
SU 104
SQ 149

Total 427 New PR! (Last 355)

399

pullups : 8-8-8-8-7-7-7-7
pushups : 8-8-8-8-8-7-5-5
situps : 8-8-8-8-9-9-9-9
squats : 15-15-15-15-15-15-15-15

Total = 305
Tabata total = 7+5+8+15 = 35

Pushups are a weakness. Could push more situps.

M/23/5'8/175

Tabata total reps, 379
as rx'ed

Pullups: 10-10-9-9-8-5-4-4
pushups: 12-12-12-11-11-10-9-10
Situps: 12-12-10-10-10-10-10-10
Squats: 13-13-13-12-12-10-10-10

Total = 361

M/32/144lbs/5'5"

Pull Ups: 20-20-18-12-6-13-7-7=103
Push Ups: 26-20-14-11-11-11-9-11=113
Sit Ups (anchored): 20-18-16-11-11-10-11-10=107
Squats: 23-20-18-16-17-17-16-17=144
Total= 467
Horrible effort.

Gunnar/m/38/185/73"
pull- 90
push- 68
sit- 123
squat- 151
Total- 432

Ryan/m/30/185/75"
pull- 59
push- 55
sit- 94
squat- 106
Total- 309

331

pullups: 9-5-5-3-3-3-3-3 (34)
pushups: 17-12-8-8-5-5-5-6 (66)
situps (anchored): 13-14-14-13-12-12-12-12 (102)
squats: 18-16-16-16-16-16-16-16 (130)
Total = 332

Smith pushups on 5th peg 41
ab crunches 56
Smith BW rows on 6th peg 45
Squats on 20" table 56

198 total reps

Smith pushups on 4th peg 71
Ab crunches x 89
Smith BW rows on 6th peg x 71
No time for squats

231 total reps

Smith pushups on 4th peg 67
towel crunches 75
Smith BW rows on 6th peg 74
Squats on DB 98

314 total reps

Smith pushups on 4th peg 53
towel crunches 51
Smith BW rows on 6th peg 81
Squats on 20" table 56

241 total reps

Smith pushups on 4th peg 81
towel crunches 97
Smith BW rows on 6th peg 77
Squats partial due to knee pain 101

356 total reps

PULL: 12 10 9 10 10 10 9 11 10 = 91
PUSH: 24 20 20 18 16 14 12 12 = 136
SIT: 11 11 12 12 10 10 10 9 = 85
SQUAT: 16 14 14 13 15 14 15 18 = 119

TOTAL = 431 PR

Pull: 8x8 - 64
Push: 8x15 - 120
Sit: 8X15 - 120
Squat: 8x16 - 128
Total: 432

M/31/170

Pull up = 86
Push ups = 137
Situps = 103
Squat = 160
Total = 486 PR

Pullups:15,12,8,5,6,4,4,5
Pushups:18,15,13,10,5,7,10,8
Situps:10,10,15,15,12,10,15,15
Squats:10,10,15,10,15,15,15,20
Total:357

25/m/6'1"/170

Totals only.

Pull-ups: 53
Push-ups: 157
Sit-ups: 82
Squats: 143

Total 435 (PR), up from 407 last time. Improvement in all categories but push-ups.

pull ups: 23 (+2)
push ups: 42 (-1)
weighted sit ups: 42 (-5)
squats: 70 (+5)

total: 177 (+1)

Pull 64
Push 76
Sit 79
Squat 98
Total 317

pull 55 assisted
push 94
sit 82 unanchored
squat 109
-- 340 --

tabata this: 5,5,8,13 -- 31

next time will do only unassisted pulls

first tabata something else...

m/31/254

pull-ups 24
push-ups 109
sit-ups 100
squats 114
347

Pulls: 51
Push: 74
ABSU: 63
Squat: 79
Total: 267

340 rx. door frame pull bar not the best for kips, and again, sit ups killed me.

Oct20
Pulls: 61
Push: 68
Situp: 50
Squat: 103
Tot: 282

Oct21
Lunges/Situps: 17m.27s

m/34/216/6"0

final score - 265

felt like throwing up near the end. Not a good day effortwise.

25/m/189

As Rx'd

Pullups: 15/11/6/9/7/5/2/5 = 60
Pushup: 22/13/16/8/8/9/9/9 (+10 at beginning--I screwed up; last three from knees) = 94
Situps: 13/16/15/12/10/11/9/9 = 95
Squats: 17/15/14/12/12/12/13/12 = 107

Total: 356

First Tabata: 448
Push ups need work
Solly

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

pullups 66
pushups 163
situps 149
squats 206

total= 584Pr

pull 12/12/12/12/12/12/10/10
push 12/12/12/12/12/12/12/12
sit 11/11/11/11/11/11/11/11
squat 18/18/18/18/18/18/18/20

pull:92
push:96
sit :88
squat:146

total 422 (pr) tabata: 51 (pr)

As rx'd:
total: 377
Tabata: 41 (pr)

F/26/5'7/135

As Rx'd
Pull:68
Push:78
Sit:99
Squat:128

Total: 373 PR

skipped

It hurt

Pull ups 13/13/11/8/5/8/7/6 = 71
Push ups 14/12/8/7/7/7/7/7 = 69
Sit Ups 10/9/10/10/9/9/9/8 = 74
Squats 15/16/15/14/13/14/14/14 = 115

Total 334

as rx:

Nate: 341 (pr, previous 319 and 303...good ups)
Tom: 266 (pr, first time!)

Pullups: 19 12 10 6 6 5 6 6
Pushups: 31 21 17 14 14 11 12 11
Janda Situps: 14 15 15 14 14 13 12 11
Squats: 19 18 17 16 14 14 15 15

Total: 437

Previous time
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

This time
Pull 7,7,7,7,5,5,5,5
Push 12,12,12,12,12,12,12,12
Sits 12,12,12,12,12,12,12,12
Squat 13,13,13,13,13,13,13,13

Need to do better next time

Pull 12/10/8/7/5/6/6/6 = 60
Push 13/12/11/9/6/5/5/7 = 68
Situp 11/11/11/10/10/10/8/10 = 81
Squat 16/15/15/13/13/13/12/16 = 113
Total: 322

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: 11/7/5/4 = 27
Push-ups: 20/15/10/10 = 55
Sit-ups: 12/10/11/10 = 43
Squats: 16/12/12/11 = 51

Total=176

Pull-ups are still my nemesis...BUT I added 16 reps to my total this time.

M/35/173

Last time: 305 total
This time: 394 total! (pr)

PullUp: 49
PushUp: 85
SitUp: 99
Squat: 161

I'll get 400+ next go round!

364 Rx

Pullup - 70
Pushup - 104
Situp - 92
Squat - 160 (PR by 2)

Total = 426 (missed PR by 20)

m/40/169/5'9"

As rx'd:

PDs 15 13 8 6 6 5 5 5 = 63
PUs 20 17 12 8 7 7 8 7 = 86
SUs 10 10 10 9 8 8 7 7 = 69
SQs 19 17 18 19 18 16 19 20 = 146

Total = 364

m/150/30

PULL - 55
PUSH - 100
SitU - 75
Squt - 145

375 total

Amazed at how fast the grip cashes in the pull-ups, and the arms give out on the push-ups. 15 each round for squats should not be an issue next time. Just need to stick to 3 quick sets of 5.

Pull-Ups - 12/10/9/7/7/6/6/6
Push-Ups - 15/12/12/11/10/7/7/7
Sit-Ups - 13/14/13/12/12/12/11/11
Squats - 15/15/15/15/13/14/14/15

Total Score:
358 (pr)

pullups-55
pushups-62
situps-91
squats-118
total-326

Pullups (120lb pulldowns): 9, 10, 8, 4, 7, 5, 5, 10 = 58
Pushups: 25, 15, 15, 15, 15, 15, 15, 15 = 130
Situps: 8, 7, 7, 8, 7, 7, 8, 8 = 60
Squats: 7, 7, 8, 8, 8, 8, 8, 8 = 62

Total: 310

As rx'd

Pull-Up: 8/9/9/8/8/6/6/6 = 60
Push-Up: 16/12/10/7/6/6/6/6 = 69
Sit-Up: 10/11/10/10/10/10/10/10 = 81
Squat: 14/14/13/13/12/13/13/13 = 105

Total: 315

Pull-ups: 76 (PR = 80)
Push-ups: 100 (PR)
Sit-ups: 120 (tied PR)
Squats: 206 (tied PR)
Total: 502 (PR from 493)

Pull ups: 14 12 10 10 8 10 8 8 total-80
Push ups: 29 15 20 15 14 15 14 13 total-135
sit ups: 18 17 15 14 17 13 14 12 total-120
squats: 25 20 20 20 20 20 20 20 total-145

total Tabata: 480

that was fun

did it on the day of. didnt have time to post

strict PU: 50
Push ups: 100
Sit up: 95
Air Squat: 125

total = 370

(had to use smith machine, so no room to kip)

41/m/6'/192

pullup: 56
pushup: 123
situps: 113
squats: 125

total
417

M/18/165/5'10"

Pullups - 54
Pushups - 80
Situps - 84
Squats - 145

Total - 363

New member, first time with this one.

C-
74, 92, 126, 160

56/94/104/126 = 380 (Ring pull ups)

400+ next time!

PU: 13-8-6-5-3-3-3-3
push ups: 24-20-20-10-15-10-10-15
SU: 20-20-20-19-15-15-20-23
SQ: 17-16-16-16-15-15-15-16

tot 446?

repost: so if you count my squats: 25 20 20 20 20 20 20 20 that equals 165 which actually brings my total to 500!

397 41,107,66,183

did this late...10/24...
24 pull ups
80 push ups
72 sit ups
120 squats
296 total

Bleh.

Pull-ups: 10, 10, 10, 10, 9, 8, 6, 6 = 69
Push-ups: 12, 12, 12, 12, 12, 8, 7, 6 = 81
Sit-ups: 10, 10, 10, 10, 10, 8, 8, 8 = 74
Squats: 12, 12, 12, 12, 12, 12, 12, 18 = 102

Total = 326 (PR)
Tabata = 32 (PR)

m/33/190/5'10''
Plu=30
Pu=54
Su=98
SQ=114
total=296

Reps by exercise:

Pull Ups: 62
Push Ups: 74 (I had been doing them wrong my whole life until this year)
Sit UPs: 102
Squats: 112

Total= 350

M/53/142/5'8"

as rxd: Pull 78
Push 112
Sit 104
Squat 125

Total 419(PR) Last time was 380

scaled to 4 invervals per movement

pull-ups: 6,7,6,5
push-ups: 14,10,8,6
sit-ups: 10,10,10,10
squats: 15,15,16,15

total: 163

After a week off!

50+60+107+97=
314

CFWUx1
PUs: 12-12-12-10-8-8-8-8=78
PushUps; 20-16-15-13-13-11-11-10=109
SUs: 14-10-11-11-10-10-10-11=87
Sqs: 19x8=152
Total: 426

439 last time

PUs: 11-7-6-5-3-5-5-3=45
PushUps: 26-12-10-7-4-4-5-4=72
SUs: 16-18-14-12-13-11-11-12=107
Sqs: 17-13-8-14-12-14-14-14=106
Total: 330

pushups 6
situps 7
squats 15

Tabata Something Else

Pull Ups - 40
Push Ups - 55
Situps - 94
Squats - 103

Total - 292

EJ
M/36/165
13,11,10,10,8,8,7,7 PULLS
15,15,10,10,10,8,7,7 PUSH
12 X 8 SITUP
17 X 8 SQUT
TOTAL 391 NOT PR
TABATA=43
EJ

10*4,5*4;15*4,10*4;10*8;15*8
tot 360

341...target of 380 eventually. love this wod but the pain suggests that it hates me

m34/59'/ 175lb

KPU: 80
Pushups: 110
Situps: 100
Squats: 200

490 total

36m191
10 10 6 5 5 5 5 5
10 10 10 7 6 6 6 5
7 10 10 10 10 7 8 7
11 12 12 x 12 12 x 15 (knee still sore)

36f126
5's (jumping)
10 10 10 10 10 8 8 8
10's
18 18 18 15 15 15 15 15

"Tabata Something Else"

Pull-ups 14-13-10-8-7-6-7-7 = 72
Push-ups 21-17-12-9-7-7-7-8= 88
Sit-ups (anchored) 16-15-15-15-12-12-11-12 = 108
Squats 22-20-20-18-18-18-16-18= 150

Total Points = 418
-------------------------------------------------------------
Compare to 090809

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

12,12,8,6,7,6,7,6
18,10,10,10,9,6,7,8
13,13,12,11,13,12,11,11
20,17,14,16,10,11,11,11

Didn't even finish this one the last time I did it, so I'll be happy with these numbers for now.

303

277...again, disappointed. I did the WOD's for two weeks straight, then got sick for 2 weeks...this was 2nd day back...yesterday I did a 3 mile run plus some interval push-ups, which is one reason why my pushups today sucked.

395 as rx'd (not a pr)

43
116
72
131
362

pull ups. 12.7.6.5.6.6.6.6. - 54
push ups. 21.13.13.8.6.8.6.6. - 81
sit ups. 12.11.10.9.8.8.8.5. - 71
squats. 20.18.15.15.15.16.13.5 - 117

total 323

Pullup: 13/10/10/7/6/7/6/7 = 66

Pushup: 15/11/10/8/7/6/8/8 = 73

Situp: 8/9/9/9/9/8/9/8 = 69

Squat: 13/11/12/11/10/10/11/13 = 91

Total: 299

m/26/226/6'3''

as rx'd
pullups/pushups/situps/squats
60 103 93 134
total: 390 reps

didnt have a someone to watch my time for me so i had to use energy to focus on that but i still had one rep better than last time so next time im taking the field

as rx'd -lost count

btw: 154

pullups: 104. last time: 107
pushups: 81. last time: 77
situps: 91. last time: 90
squats: 152. last time: 146

TOTAL: 428. last time: 420

should be pleased with an overall improvement but not happy at all that i did less pullups.

pullups - 8/8/7/7/6/6/4/5
pushups - 11/11/11/11/10/7/6/6
situps - 7/8/9/10/8/8/8/8
squats - 14/12/12/12/12/12/12/12

total: 288

last time
pullups 52
pushups 63
situps (unanchored) 79
squats 129

total 323

this times
pullups 56
pushups 67
situps (unanchored) 78
squats 139

total 340

@thesweatbox

Pull 94 (10)
Push 101 (11)
Situp 112 (14)
Squat 120 (15)
TOTAL 427 (50)
PR PR

PU: 11/8/5/5/5/5/6/5 = 50
Pu: 30/13/12/12/14/11/10/10 = 112
SU: 14/14/11/10/10/10/10/10 = 89
Sq: 22/20/20/20/20/20/20/23 = 165

416

Not proud.

CrossFit Warmup

Pullups
9,9,3,5,5,4,4,4 = 43
Pushups
20,15,12,13,11,11,11,11= 104
Situps
11,12,12,12,12,12,12,12= 95
Squats
17,17,14,14,16,15,14,20= 127

Total = 369

PU: 12/12/12/12/12/10/8/8 = 86
PushUps:15/15/15/15/15/15/15/15=120
SU:15/15/15/15/15/15/15/15=120
Sq:20/20/20/20/20/20/20/20=160

486

Did this a little mixed up. Did push ups first and ended with pull ups. That was kind of hard when you are already tired. But I still PR'ed the event

As Rx'ed (numbers in () are from last time)

Push ups: 27 20 15 10 9 9 8 6 = 104 (88)
Sit ups: 16 13 10 8 10 8 8 8 = 81 (75)
Squats: 19 17 15 15 15 15 15 15 = 120 (103)
Pull ups: 12 10 5 6 8 6 6 6 = 60 (60)

Improved in everything but pull ups

Total 365(PR) Previous: 328

33/f

pull-ups (jumping):10,8,7,6,6,6,5,5=53
push-ups (on knees):16,15,13,12,11,9,9,10=95
sit-ups (unanchored):11,11,10,11,11,11,10,12=87
squats:18,16,11,13,14,14,13,13=112

total=347 (new PR. Last time=328)

m/30/5'11"/180

As rx'd

Pullups = 81
Pushups = 79
Situps = 109
Squats = 164

Total = 433

Pulls: 10, 10, 10, 10, 10, 8, 6, 6 = 70
Pushes: 15, 15, 15, 15, 15, 15, 15, 15 = 120
Sits: 15, 15, 15, 15, 15, 15, 15, 15 = 120
Squats: 16, 16, 16, 16, 16, 16, 16, 17 = 129
439

I did this wod yesterday and completely lost track. Feel a good burn today though

WU
Pull Ups: 10, 11, 08, 06, 05, 05, 05, 05 = 55
Push Ups: 20, 20, 20, 18, 15, 13, 13, 12 = 131
Sit Ups: 12, 12, 10, 10, 08, 08, 09, 08 = 77
Squats: 17, 18, 17, 16, 16, 17, 16, 18 = 135
Total = 398
090815 - 385
090508 - 398
080901 - 331
M/48/193#/72"

M/38/185/5-10
As Rxd
PU-82
push up 115
sit up ..feet held 126
sqt 107...lost track on this round,,,think I was 2 rds short here. plenty tired though:-

Pull-ups 72
Push-ups 102
Sit-ups 100
Squats 130

Total: 394

41m 205# 75.5"

Pullups 11*-6*/5-12-12-9-11-10-11 (17/70)
* = legit reps, otherwise w/ foot on chair

Pushups 18-13-10-6-5-5-5-6 = 68

Situps 10-10-10-10-8-8-7-7 = 70
anchored, no abmat, fingertips on ears

Squats 14-15-14-15-15-13-13-14 = 113

Total 339

Pullups the goat as always, and pushups nothing to write home about either

Last time 305 (w/ some different scaling)

[Done 27-Oct-2009]

Pullups: 11-11-11-8-9-10-6-5 = 71
Pushups: 16-11-10-9-6-7-7-5 = 71
Situps: 15-13-12-13-12-12-12-12 = 101
Squats: 18-19-18-19-15-15-17-21 = 142

= 385

Notes: First time with this wod. Perhabs starting easier on pushups would yield more reps in total - last four pushups rounds were a struggle. Only 15 missing from the grand 400 still. Propably easieast to push from the squats and situps.

About the discussion on wether this is actually tabata. It is propably true that this is not a tabata as originally done in the study. But note that the exercises get easier in the end and the squats are already something a true "tabatists" could swallow :) You can push as har as you can and there shouldn't be muscular failure limiting the power output. So the initial rounds for most athlets can be seen as a "pre-fatigue" for the final tabata round.

Also I don't think the key finding of tabata study was the exact "8 x 20 on, 10 off" -protocol but that even a very short term interval training gives considerable training stimulus.

pull - 8,8,8,8,7,7,6,5
push - 15,15,15,15,12,12,8,9
Sits, 16x8
Sq -20x8

pull - 8,8,8,8,7,7,6,5 (49)
push - 15,15,15,15,12,12,8,9 (101)
Sits, 16x8 (128)
Sq -20x8 (160)

total - 438

as rx'd:

403

(63; 84; 91; 165)

420

215 as rx'ed

m/35/5'9/173

CFWU. Mod Charlotte WU. 2 min DU. 3 rounds Sampson. 12 situps, 1 round PU, 2 rounds dips, 2 rounds back ext. Superman. Burgener.
PU: 16,15,10,8,9,8,9,8=83
Pushups: 21,15,12,12,11,10,10,10=101
Situps: 12,12,12,11,11,12,11,11=92
Sq:18,15,14,13,13,12,13,13=111
Ttl: 387
Remember to keep chest up & good breath in on squats
8/9/09: 84,100,96,118 Ttl: 398
11/30: 381
8/18: 382
2/2: 382
See 11/30/08 for detail of earlier results.

368
Ring pullups

559 as Rx'd

Jeff @ home
2nd WOD of day.
Lost paper with scores.
Numbers way down.

M/20/5'10/140

Pull-ups: 23/9/7/6/6/6/5/6 =68
Push-ups: 17/10/7/6/6/6/6/5 =63
Sit-ups: 18/15/13/12/11/12/11/11 =103
Squats: 20/15/14/16/14/14/14/14 =121

Total=355

Pull ups 14,12,6,6,5,6,5,4 = 58
Push ups 21,11,8,6,7,6,5,6 = 71
Sit ups (slant board) 7,9,8,9,8,9,8,8 = 66
Squats 17,13,13,12,11,11,13,12 = 102

Total = 297

1st time using slant board so compare to is not valid.

Forgot to say sit-ups were anchored abmat

(done 10/22)
Pull: 10,9,6,6,5,4,4,4=48
Push: 18,9,6,6,6,5,5,5=60
Sit: 5,6,6,6,6,6,5,5=45
Squat: 13,12,8,7,8,6,7,8=69
Total: 222

m/40/67"/181#

pullup-13-11-9-7-7-8-6-5=66
pushups-17-13-15-13-11-8-7-8=92
situps-9-7-8-7-8-8-8-8=63 (abmat with kb on feet)
squats=17-16-15-14-14-13-13-14=116

total=337

Good hard workout today. Did a slightly modified WOD. Did the workout at home so I did inverted rows instead of pull-ups, one note though is that I did the rows strict. Sit-ups were not anchored. Good tough workout, the end with the squats was brutal.

Inverted Row 20, 11, 5, 5, 6, 5, 6, 6
Push-up 23, 15, 8, 7, 6, 5, 5, 7
Sit-up 11, 10, 10, 9, 9, 9, 9, 9
Squat 19, 18, 17, 15, 13, 17, 14, 17

F/34/131 lbs

Total 341

Used pull up machine - weight 40 lbs
After third round of push ups- did girlie style

34 year old male ??? lbs

316 (PR) Regular situps. Last time 297.

373
As Rx'd

29/m/185

PU: 11x8=88
Push Up: 17x8=136
SU: 10x8=80
Squat: 18x8=144

total: 448

fixed PU bar, SU done on roman chair

I have no idea my total because this hurts so much I lost count. I know i was better than last time. Tabata pullups are soooo hard for me. I ended up doing jumping pu's.

First Time TSE

TOTAL: 304

CFWU: As Rx'd (-Pull-ups and subbed BURPEEs for Push-ups and Pull-ups)

P-U: 7, 7, 5, 4, 4, 2, 1, 2 = 32
PsU: 26, 13, 7, 5, 4, 6, 6, 3 = 68
S-U: 10, 10, 10, 10, 10, 9, 8, 7 = 74
Sqt: 18, 17, 17, 17, 16, 15, 15, 15 = 130

Ernest 39/M/61"/165

12 14 14 9 6 6 7 7
20 15 15 15 12 12 11 9
10 10 10 10 10 10 10 10
20 20 18 16 13 15 16 18

400

"Tabata Something Else"

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

Pullups: 59
Pushups: 79
Situps: 67 (unanchored, knees bent, heels on floor)
Squats: 108

Total 313 Best effort to date. Improvement due to pushups.

090809

At the park

250

091020

At the gym

232

m/29/5'9"/160

pull-ups: 14-11-9-4-5-5-5-3 = 56
push-ups: 15-17-14-8-7-7-7-7 = 82
sit-ups: 11-12-11-11-11-11-11-11 = 89
squats: 15-16-16-16-15-15-16-16 = 125

total: 352(pr)

23.m.136.65"

as rx'd
Pull Up: 69 (PR)
Push Up: 106
Sit-Up: 112
Squat: 122

Total: 409

Last Time:
Pull Up: 68
Push Up: 108
Sit-Up: 108
Squat: 108

Total: 392

Last PRs:
Pull Up: 68(PR)
Push Up: 119(PR)
Sit-Up: 128(PR)
Squat: 154(PR)

Total: 458(PR)

No pull up bar today:
push ups 80
sit ups 120
squats 152
352 w/o pull ups, I'm happy...

418

as rx'd

536

M/31/5'9"/152

Pullups: 10,12,12,10,10,10,8,8; TotaL: 80
Pushups: 17,16,12,12,12,12,12,12; Total: 117
Situps: 13,13,12,11,11,9,10,10; Total: 89
Squats: 15,15,15,15,15,16,16,16; Total: 123
Total: 409

All clean (chest to floor, etc.)

397 Total

subbed knees-to-elbows for sit-ups

33+100+28+136 = 297

as rxd

Pull Ups: 25
Squats: 121
Pushups: 81
situps: 76

Total score: 303

First time

31/m/165/65"
first workout after Tday...
PU:11,10,5,5,5,4,5,3 = 48
PS:25,25,20,10,17,12,12,10 = 131
SU:12,11,9,8,8,8,7,7 = 70
SQ: 20,20,19,17,17,15,17,16 = 142
Total = 391

Total: 411
Tabata: 47

48/m/165

Pull Ups 18,13,9,9,8,8,9,8
PU 28,23,17,15,14,13,12,12
Sit Ups 12,13,12,11,10,10,10,11
SQ 30,29,29,29,29,29,28,28

Total 537
PR

M/40/6'/197
352

Pulls: 9, 9, 9, 9, 9, 9, 9, 9 = 72
Pushes: 15, 15, 15, 15, 15, 15, 10, 12 = 112
Sits: 15, 15, 15, 15, 15, 15, 15, 15 = 120
Squats: 16, 16, 16, 16, 16, 16, 16, 17 = 129
433

2009-10-20:65,85,90,120=360
2009-08-09:70,80,73,90=313
2009-05-01:48,76,76,99(ohs)=299

How many sets should we go for?

487

I had a good swim earlier today and will be running squadron PT in 6 hours. Good times!

204. didnt get to squats, started feeling sick, I think my engineer got me sick. Figures. Or it could be because this is my first WOD in 4 years :-)

Plups: 17/14/12/8/8/9/7/7:82
Push: 22/16/10/7/7/7/8/8:83
Sit: 15/18/18/18/15/12/12/12: 120
Sqts: 17/18/18/17/17/16/17/17: 137
Total: 422. KK pullup bar and shoulder/elbows cold during pushups. Need better warm up.

393...7 shy of big dog status..

hi ive never posted a comment before but ive done crossfit for a while now thanks to NICK and i love body weighted exercises
pull ups 12,12,9,9,9,8,9,9=77
push ups 22,20,20,16,16,20,20,20=154
crunches 11,13,12,13,12,12,13,12=98
squats 21,20,20,20,20,20,20,20=161
total=490
man my legs are sore lol

Pull-ups: 78 (8, 7 x 10 using machine with 40 lbs)
Push-ups: 83 (15, 10 x 6, 8)
Sit-ups: 89 (15, 12 x 2, 10 x 5)
Squats: 85 (15, 10 x 7)