Awesome pick! Hell of a muscle up.

Nice!

Is the score for tabata row in calories?
Thanks

Ow.

Northwest regionals looks like their going to have a great setup.

Hurting from doing the chipper WOD this morning,,,43 min

#3

hummmm, just read all the text

Read.

Hey Rashmi! You got it! Total for the row is in calories. How are the kids doing? I hope everyone is doing well! We are just awaiting the arrival of Baby Speal any day now. He is 3 days over baked. Cross your fingers!! :) Take Care!

add 20 points to your FGB score, www.2POOD.com!

"Semper Paratus!"

Tabata was the first crossfit workout I ever did. It was when I was first introduced, and I thought: This won't be hard. I will have no problems. I just went in all out trying out this new "crossfit" thing. I didn't drink enough water and almost passed out. So for anyone who is relatively new, Drink lots of water!!!

No row machine at my gym, but i have the options of Sumo Deadlift High Pull and a seated cable row. Obviously I can't score by calories on that. Suggestions?

Awesome Pic!!!

I work for Coast Guard Aviation as a civilian, so the pic is great!!!

Move with a sense of urgency, shipmate!!!
Go Coast Guard!!!

#13, JCS: Lost?

100# Cleea, 15 reps
30 KTE, arms locked out on parralel bars, hanging hurt shoulder
30 BJ, 24"
30 Pull ups, toes asst
30 Dips, feet up
30 PJ, two 25# DB
15 Burpees
15 Thruster, 95#
30 Pull-ups, toes asst
30 Burpees
300 feet OH WL, 25# plate
= 27:20

Did not go all out but not too dissapointed with time.

Love tabata wods- this looks good!

Erin

What no Thong today?, Darn :(

#12 you can count reps on SDHP

Question....and I should know this, BUT in these 8 intervals, the least score is taken.
So my question is are you ideally supposed to have these rounds as even as possible? ex 12-12-11-12-10-10-10-10 or go for max reps in every set ex. 23-20-18-16-11-11-8-6

I didn't add up my score last time this came up but the essence of my question is are we going for max work and exhaustion, or score?

Question,
would dramamine help me???

just did this wod. scored 38 (6,14,6,7,5) almost threw up on the sit ups. any BW only wod like this or barbara or cindy makes my want to hurl! not just because its hard but i think i have an equilibrium imbalance,i get nauseous just watching a merry go round much less being on one, riding a roller coaster makes me hurl almost every time.

so ive been wondering if dramamine or something similar would help, anyone else have this problem???

Wow, we have not seen this one in quite a while.

Always good to see the USCG represented. Thanks for posting the great pic. Semper Paratus!

First time doing this...so it works out to 4 min per exercise to get your 8 intervals??

semper paratus?

always having been prepared? eh?

Subbed SDHP (45#) for row. took half of reps to approximate # of Cal

Row - 7
Squats - 15
Pull-ups - 7
Pushups - 8
Sit-ups - 10

TOTAL 47

Good change of pace! I like it!

#12- I recommend SDHPs over cable row- standard sub for row is 45# SDHP, "shin to chin" (per FAQ).

Easy solution is to just count the reps and know that your score will have a different basis than if you did the wod as rx'd.

Or... if you really wanna geek out on the math, you can estimate your calories burned by taking your foot-pounds of work completed and convert to kilo-calories (but who wants to do that?!)

#24- Semper Paratus means Always Ready.

from snowy sweden.
Row 7
Squat 22
Pullup 5
Pushup 12
Situp 12
Total: 58

24:00 as Rx'd. Woo Hoo! ;)

Nice, I did a self made yesterday for the WOD..

5 rounds (for time)

body weight bench press (6 reps)
sit ups (12)
squats (12)
push ups (12)

Run 400m

finished 22:32

i also did a tabata on the treadmill that morning, 12% at 7.5mph

Was just thinking when Tabata WOD was going to come up.

looking forward to it, will have to sub row due to gym i will be at

Why isn't the tabata score based on total reps completed in the entire cycle rather than just the lowest round? Seems like that would be more consistent with giving maximum effort rather than using a less strenuous pace to prevent fatiguing and keep your minimum round up. For example, with pull ups max effort might be 22, 18, 16, 14, 14, 12, 10, 8: score = 8, compared to 12, 12, 12, 12, 12, 12, 12, 12: score = 12. The first scenario has 114 total reps compared to only 96 total reps for the second scenario, hence less work but a higher tabata score. Any thoughts?

i like that im not the only one with all of these questions. ive been doing crossfit for 3 months now and am getting my rings in the next couple of days. cant wait for em haha. looking forward to doing this WOD, i dont have a row machine in my garage. ill have to improvise

SO the grand total for this WOD is 40 rounds of work???? right???? this is gonna suck....but in a good way.

Man... This really DID suck :P

Subbed 21kg SDHP for the rows:

13
17
5
5
6
---
46

Just cause I know ole Captain L.C. is going to be checkin up on me - I went for max effort, the score will come with time imo-
2 Mile Warm Up on treadmill no incline - 12:53
Row - 4
Sqaut - 11
Pull Up - 0
Push Up - 7
Sit Up - 12
Total - 34

Just started crossfit on my own just recently... oh about a week or so. This stuff absolutely kicks my butt and I love it. My score...
(10,15,6,8,8)= 47.

Crossfit Sri Ram Ashram, India
Arvind
Row 5
Pull ups 8
Push ups 6
Squat 19
Sit ups 12
Total 50

Bachendra
Row 3
Pull ups 5
Push ups 5
Squat 16
Sit ups 12
Total 41

Vijai Raj 5'7"/60kg/m
Before returning to college hit a PR on the split jerk 90kg

Hi Sarah (Speal Wifey). We are great. Crossfit is going better than ever with over 40 kids involved. Spealler lives on strongly here. The kids talk about him all the time. All the best with baby Speal!

just wondering, do you do this as a cycle, or just do 8 sets of 1 type then move on to the next

row:10
squat:21
pullup:9
pushup:13
situp:15
total:68

another swede (hej jesper :) )
7-20-8-11-20
66, aimed for 70 but pull-ups and especially push-ups were a lot harder than I thought...
good one, love the variation the last couples of weeks!

row:5
sq:14
Pu:7
Pushup:10
Situp 10
46

Am very new to crossfit. Are the squats body weight squats? Are pullups supposed to be kipping or strict? Thanks!

subbed something inspired from crossfit endurance:

On the minute every min for 15min or until Failure to complete the Round in the set minute.

10 Push ups
8 Dumbbell Swings, 50 lbs
12 Air Squats

Post Total Rounds: 7

Then 15 minutes on bike

row - 8
squat - 15
pullup - 8
pushup - 8
situp - 11

Total Score 50 - pr for tabata this, could have gone for a bit more on the pushups, wanted 16 squats but couldn't quite get there!

Got a free minute before I'm off to the laser suite.

"Tabata This" is scored using the LOWEST number of reps per round. "Tabata Something Else" is scored using the TOTAL number of reps performed. Different WOD's...different stimulus...different strategy.

You can sell out in the early segments and try like heck to hold on, or you can take a moment to think about what you think you can achieve and aim for that number each round. 22 squats done 7 times with a final round of 15 squats = a tabata score of 15.

Take a moment before you start to think about this one. Score it any way you wish, but "Tabata This" is scored tabata style, the sum of the lowest rep count for each exercise.

3-2-1...Go.

@ Mike P #31:

Instead of comparing the different scoring methodologies to each other, try comparing each to itself (your score today vs. your score on 04/08/08) like you would with any other WOD.

You could use a "less strenuous pace to prevent fatiguing" and do 12 pullups each round. But the next time this WOD comes up, you better do at least 13...the next time 14...etc.

Pacing might get you better score that going all out and trying to hang on, but at some point it's gonna catch up to you...which it should!

32/m/190

as rx'd

row 7
squat 13
pull 8
push 10
sit 10

total 48

The reason Tabata This is scored using the lowest number of reps is that it rewards pace and endurance. If you sprint through the first set of, say, situps and then burn out towards the end, you don't have endurance and so score pretty low. If you keep the same pace for the last round as you did for the first of any given exercise, you've got endurance.

And is it just me, or did the picture today kinda freak people out? At first glance I thought the poor guy was hanging by his neck.

eric

7-22-6-9-10=54

row = 8
sqt = 17
pu = 10
pu = 13
su = 11

total = 59

When it comes to Tabata anything we were told in the level one cert to give it your all each round do not pace yourself. So give it your all

subbed the row for sprints - no idea about the calories.

squats: 17
pull ups: 6
push ups: 10
sit upt: 14

total: 47

M/29/145lb/5'6"

Tababta This

row = 6
squat = 16
pull-ups = 7
push ups = 10
sit ups = 13

total = 52

a little different pacing and i think i could've gotten my squats to 18, push ups to 12, and sit ups to 15. live and learn. i'll know better next time.

Schnikes! 5, 18, 3, 5, 10
Total reps was 58, 154, 50, 64, 84

Rowing 4s
Squat 20
Pulls 7 then 5s
Push 15 and two 10
Sit 15 and a 11

11+10+5+20+4 = 50

28/6'8"/220

8-10-10push-6pull-12 = 46

i went all out, mistakenly thinking it was the sum of all reps for score...

my first 4 sets were dramatically better than my last 4, fml

as RX'd

pull ups - 4
row - 10
sit up - 15
push up - 8
squat - 10

total = 47

16+24+5(Wimp!)+15+15=75

Subbed SDHPs (reps) for row calories (no erg).

Row: 6
Squats: 20
Pull-ups: 9
Push-ups: 10
Sit-ups: 12
Total: 57

subbed SDHPs

SDHP - 15
Squat - 15
Pull-ups - 4 (did not pace myself well)
Push-up - 7 (see above)
Sit-ups - 10

Total: 50

Next time at least 6 pull-ups and 10 push-ups.

Do you do 8 intervals of one exercise then move to the next or do you do all 5 exercises then start over again for 8 intervals total?

Benjamin - (sub sdlhp 45lb) 13, squat 14, pullup 2, pushup 8, situp 10.
Total 47
Olivia - (sub sdlhp 30lb) 11, squat 14, pullup 6, pushup 9, situp 9.
Total 49

6-13-3-6-8=36

Been awhile since I've done anything like that. Finished 45 minutes ago and I'm still not feeling right.

Time to work on those pull ups...

32/m/5'10"/210

First time doing this wod...

Row: 6
Squat: 18
Pull-up: 5
Push-up: 7
Sit-up: 9

Tabata This Total: 45

Best Looking CrossFit "Figurehead" I have ever seen on a ship. Godspeed to the U.S. Coast Guard.
Semper Fi

6-13-4-7-9 = 39

looked at this and thought, easy!..... I feel ill :-(

Row: 8
Squat: 11
Pull Ups: 4 (used legs a bit on pad for a few)
Push Ups: 7
Sit-ups: 5 (pathetic)

Total: 35

So much harder than I expected :-(

Schnikes! 5, 18, 3, 5, 10
Total reps was 58, 154, 50, 64, 84

sub'd sdhp 45# for row

Jen (4@45#/4@35#)9-18-2-7-14:total-50
Chris - 8-11-0-0-7:total-25
Harold - 11-15-4-8-7:total-45
Gunnar - 10-20-9-5-11:total-55

row- ? (the rower at our globo gym doesn't track calories)
squat- 20
pull-ups- 7
push-ups- 15
sit-ups- 13

total- 55 w/o row #

7,12,0,5,9 total: 33 (Shot from PT and Monday's WOD) m/23/185/5'10

M/31/189cm/112kg

row: 7
squat: 11
pull-ups: 4
push-ups: 12
sit-ups: 10

Tot: 44

32/M/190

as rx'd - should have pushed it a bit hard at the beginning of the row - the first 20 sec was my lowest cal.

Row - 8
Squat - 14
Pullups - 7
Pushups - 6
Situps - 11

Total = 46

bw 165

subbed front squats
185x3
210x3
235x5

Row 5
Squats 24
Kipping pullups 11
Pushups 16
Situps 16

Total = 72

All out on rows, squats and situps. Gamed pullups and pushups.

Held 6 for the rows for two rounds. Held 25 for the first three rounds of squats. Gamed the pullups with the thought of 12 each round, but lost it the last two rounds with only 11 reps. Gamed the pushups for 16 each round. Situps were anchored with hands on chest.

Row - 7
Squat - 17
pullup - 4
pushup - 6
situp - 9
Total: 43

35/M/5'9"/171

Row: 10, 9, 10, 11, 9, 7, 5, 9
Sqt: 20, 18, 15, 16, 15, 16, 15, 16
P/U: 12, 9, 6, 6, 6, 6, 6, 7
Push-Up: 22, 15, 11, 9, 8, 8, 8, 7
S/U: 18, 19, 18, 16, 16, 16, 16, 17

Row - 5
Sqt - 15
P/U - 6
Push - 7
S/U - 16

Total = 49

Row-8
Squats-16
Pull-ups-8
Push-ups-15
Sit-ups-13

Total-60

f/32/5'7"/170

sdhp - 7
squat - 13
pullup - 4 - need to learn to pace
pushup - 3 - ditto
situp - 13

total - 40

Subbed TRX rows at a steep angle instead of pull ups

Row - 5
Squats - 17 (butt to the 20lb med ball each rep)
TRX Rows - 13
Push ups - 12
Sit Ups - 13

Total=60

F/34/5'0"/108lbs

Row Calories not available although completed
Squat: 15
Pull Up: 4
Push Up: 9
Sit Up: 8

TOTAL (w/o row cals): 36

m23/6'1"/163 lbs

What weight do you use for the squats or are they air squats? Thanks.

subbed running for rowing

run: 7 (20 seconds of running at 8mph)
squats: 16
pullups: 6
pushups: 6
situps: 9
total: 44

I am a certified strength coach, certified athletic trainer and a USAW Sr. Level coach. I have 20 years experience with such at the high school, collegiate and professional level. I have worked with elementary aged beginners up to professional athletes. I know sports science from a textbook standpoint (Masters in Sports Science) and a practical standpoint.

I have to say that this workout makes very little sense as rx'd!! Why perform Tabata circuits for the upper body. After 3-4 sets, the muscles are completely fatigued and to push through that level of fatigue is pointless and asking for injury or re-enforcing bad form. OR the athletes are pushing themselves to the limit. It makes no sense.

What say you Oh drinkers of the Koolaid? Why perform the "Tabata This" as rx'd? I have a much better way of performing the circuit that will still push the athlete's limits, increase work capacity and push the conditioning envelop. It is as follow:

:20 pullups
:10 rest
:20 squats
:10 rest
:20 push Ups
:10 rest
:20 sit ups
:10 rest
Repeat for 8 cycles (24:00).

In this manner, the athletes will be able to push max effort on EVERY set and thereby doing much more work in the 24 minutes as compared to the senseless way it is rx'd here. Isn't the idea behind the Tabata circuit to increase work capacity? This method will do it more that the rx'd way.

Thoughts?

do you all time yourself or have a workout partner time it for you? i would think it would be hard to manage the stopwatch yourself with such quick intervals

I just want to fast forward a month, when I'll have hopefully done every WOD and therefore am back in business. Because I struggled today....

Row: 7

Squat: 18

Pullup: 3 (WTF!!!!)

Pushup: 9

Situp: 10

m.23.175

6,15,7,7,12

total: 47

Anyone have any suggestions how to keep time of Tabata without a workout partner or wall clock? Is there a stopwatch you can program to beep after 20 seconds and then again after 10 secs?

Thanks

Gonna do the army challenge.
So far the record for push-ups is 64 and pull-ups is 24.
My pr for push-ups is 83 and my pr for pull-ups is 32.
I hope they will let me do the kip.

Well, no wonder it was so hard: this was my first time doing tabata anything so I did 20 secs of work 10 secs of rest 20 secs of work as one set. So each thing took 8 minutes. Wow...

That having been said I will cut my numbers in half I guess.

Row: 7, squat: 11, pullup (assisted): 6, pushup: 10, situp: 7, total: 41

Row 7
Pull ups 6
Push ups 15
Squat 16
Sit ups 12
Total 56

m/32/5'9"/175

Row = 5
SQ = 17
Pull-ups = 6
push-ups = 7
sit-ups = 15
total = 50

Row = 7
SQ = 20
Pull-ups = 6
push-ups = 13
sit-ups = 10
total = 56

M/31/6'1"/195

Row = 7
Squats = 12
Pull-ups = 5
Push-ups = 10
Sit-ups = 8

Total = 42

Does anyone know of any good nutritional articles for eating in the cafeteria at college?? please send me anything!!

m/33/6'4"/211#

1000m row for w/u

row=9
sq=13
pullups=4
pushups=6
situps=13
total-45

Went all out, numbers dropped quickly, should have gamed this I guess...

7
14
3
6
13
=
41

Wow... my maff is good.

#85 Nicole.

I used Audacity to make an MP3 which has a tone at the 20 and 10 second marks. With that made I can overlay this onto any song I want. Makes it really easy, all you have to do is listen for the tone and go.

#84 - I see what you are saying. Makes sense to me, but I don't know if they have a reason for it.

I also think that it is strange to do a certain weight. 135lb x 15 reps of Thrusters for example. Maybe that is too light for some and too heavy for others.

I realize you scale the weights to meet your needs, but wouldn't it make more sense to say do 60% of your max Thruster x 15 reps instead? Even though you might be able to do 70% for 15 reps. A specific workout may be about base training vs pushing the limits.

I am new to crossfit and was wondering where I find suggested substitutions to workouts which I can't do due to lack of equipment i.e. the row. Thanks.

The Northwest Regionals in the Western WA fairgrounds in Puyallup is a 'HOME RUN' for CrossFit. This is an incredible venue with excellent exposure.
Great job Kurtis and Laurie for acquiring this facility.

15lb kettle bell
squat
10lb each hand bent rows
push-up
sit-up

10, 18, 11, 5, 8 = 52

picked at CFWU.

100 double unders

TABATA THIS:

Row: 5 (5,6,5,6,5,5,5,)
Squats: 21 (23,21,21,21,21,21,21,21)
Pull ups: 9 (11,11,10,10,9,9,9,9)
Push ups: 15 (21,16,16,16,16,16,16,15)
Sit Ups: 22 (22,22,22,22,22,22,22,22)

TOTAL: 72

Should have held out at 23 squats..my tree trunks could have handled it.

Definitely a "game" to see what # to hover around without blowing yourself up.

Sidelined with tendinitis/bursitis of my shoulder
physical therapy and squat improvement for today

row = 7, squats = 15, pull-ups = 4 (strict), push-ups = 7, sit-ups(abmat, unanchored) = 8, total = 41

As RX'd. Rows on damper 8, pullups on straight bar, situps unanchored.

Row: 7 (7 for all 8)
Squat: 19 (19 for all 8)
Pullup: 7 (12,12,10,10,10,10,7,7)
Pushup: 8 (15,10,10,10,10,8,8,8)
Situp: 10 (12,10,10,10,10,10,10,10)
Total: 51

Gamed the row, squat (inadvertantly), and situp too much, and was suprised at how much my pullups and pushups deteriorated despite not coming close to my top-end numbers for tabata something else.

RX'd...down to the freakn' second.

6/18/8/16/15 = 63

M/39/180/5'10"

As Rx'd....only problem with the rower is there is no computer on it, so i counted reps and divided by 2 for calories

row - 7.5 (yes i'm putting .5 lol)
squats - 15
pull ups - 3
push ups - 5
sit ups - 10
total - 40.5

was completly gased on the pushups and pullups...should have paced myself more on those i guess

m/47/177
Row-7
Sq -13
Pullup-6
pushup-12
Situp-13
Total =51 Need to work on squats. Paced pu and pu.

Carole
F/51/5'6"/133
row: 7
squat: 17
pull-up: 5
push-up: 10
sit-up: 13

Kevin
M/50/5'11"/168
row: 8
squats: 12
pull-ups: 6
push-ups: 5
sit-ups: 10

The rower at our gym is not a C2 brand, and has no calorie provision. We used distance traveled in hundreds.

Eating humble pie again today.

As RX'd:

Row: 8-7-7-7-7-6-6-6 : 6
Squat: 20-19-18-17-15-15-14-14 :14
Pullup: 9-9-8-6-6-6-6-6 : 6
Pushup: 12-12-12-12-11-10-8-8 : 8
Situp: 12-12-12-12-10-10-9-9 : 9

Total: 43

Goal for next time is 7+16+7+10+10: 50

Row 8 (finally got the new rower at the Y, love it)
Squat 17
Pull 7
Push 13
Situp 15
Total 60

God is Good, All the Time

41/m/176cm/73kg

Sub'd 45# SDHP for rowing

SDHP: 10
Squat: 18
Pull-up: 8
Push-up: 12
Situp: 13 (anchored)

Total: 61

I gamed this one and made it to easy.
Next time I'll try 12+19+9+13+13=66

Rashmi # 37 - Vijai split jerked 1.5 times his bodyweight! That is impressive!

Row: 5
Squats: 15
Pull-ups: 4
Push-ups: 6
Sit-ups: 10
Total: 40

Pullups a disappointment. Should be higher. Pushups, gamed it at 6 across, could have made 7.

SDHP #45: 18
Sq: 27
Pull: 10
Push: 20
SU: 10
Total: 85

Very tough to keep pace.

m/20/6ft/175

wu:
3x10 pullups
3x10 dips
3x10 squats
3x10 situps

front squat 8x2(60 sec rest)
#135, 155, 165x6

5 rounds of:

400m run
#BW Bench (5,5,5,5,3)

12, 10, 6, 8, 8 =44
SDLHP, went out too fast on push ups

34/M/6'00/194

Row: 7
Squat: 13
Pull-up: 7
Push-up: 7
Sit-up: 10 (AbMat, Anchored feet)

Total: 44

Pull-ups/Push-ups/Sit-ups were quite disappointing. Held 9 on pull-ups till rd 6. Held 10 push-ups until rd 7. Held 12 sit-ups until rd 5.

Row-5
Squat-14
PU-6
Push-10
GHD-8
total: 43
Pull ups were a disaster. Grip is still not 100%, pinky still swollen.

subbed 25# DB swing for rowing
Did 10 strict pullups first; shouldda done 5 or 6.
10+17+3+10+7=47

m/38/76/210

Totals:
Row 8-8-8-8-8-8-8-8=64
Squat 12-12-12-12-12-12-12-13=97
Pullup 11-8-7-7-6-6-6-7=58
Pushup 18-12-8-8-7-7-6-7=73
Situp 12-12-12-12-11-11-11-11=92
Total=384

Tabata score 8-12-6-6-11=43

M/35/175#

Sub'd 45# SDHP for rowing

SDHP: 11 (16,12,12,11,12,11,11,11)
Squat: 18 (21,19,18,18,18,19,18,20)
Pull-up: 5 (18,12,8,8,8,5,5,5)
Push-up: 5 (20,12,10,9,8,8,5,5)
Situp: 7 (16,12,12,12,10,10,7,8)

Total: 46

I bow to some of the stats on here - bravo! You have helped me to set a bigger goal!

M/20/6'1"/170

Row: 6
Squats: 17
Pullups: 5
Situps: 12
Pushups: 11

Total: 51

I don't understand the questions about pacing yourself vs giving it your all. This is CrossFit where you always give it your all. What good is a high score going to do you if you didn't try your hardest? This is you vs you, and you alone. Are you really going to be proud of yourself and feel good knowing that you didn't give your best effort every time? You're the only person getting cheated when you pace yourself in order to achieve a higher score.

So, give it your all every round, and if you don't like your score then keep working. I'd much rather leave the box knowing I just got smoked and only got a score of 20 than leave feeling like I could have done more but got a score of 70. In the end the number is pointless, it's the work that matters.

Row: 7
Squat: 15
Pull Up: 8
Push Up: 9
Sit Up: 10

Total: 49

"Citius, Altius, Fortius"

Modified Warm-up

WOD
Row: 7cals
Sqt: 14
PU's: 6
Push-ups: 10
Sit-ups: 10

Tot: 47

Due to a still torn Rotator I subbed Lat Pulls @ 2/3 weight. Shoulder"s killing me after those and Push-ups. It's a long rode back.

Get some, Go again!

SDHP=10
Squat=12
Pull Up=5
Push Up=12
Sit Up=8

Total=47

Great workout, I was hurting when I finished.
As RX'd
Row 7
Squats 15
Pullup 4
Pushup 12
Situp 14
Total 52

@ 100 Joe J

The Sub for Row's are SDHP. 45lbs Bar hold at your shin with Deadlift form and pull to your chin, then back down to the shin. Count your reps.

thanks for kicking my butt today..

oops, didn't follow the scoring scheme

508 total reps

Row: 4,4,3,4,4,3,3,3
Squats: 14,11,10,9,10,10,9,10
Pull-ups (jumping negatives): 7,7,7,7,6,6,6,6
Push-ups (15inch box): 5,6,6,4,4,4,4,3
Sit-ups: 8,8,8,7,7,7,7,7
Total: 28

6, 15, 8, 13, 11 = 53 total

Rx 24 min

Subbed SDHP 45lb bar for row.

row: 10 (could have pushed this one a little harder)
squat:20
pull up:7
push up:10
sit up: 10 (could have pushed this one a little harder)

Total:57

Did "Helen" yesterday.

39
5 Tabata Row 5.6.6.5.5.5.5.5
15 Tabata Squat 20.19.17.17.16.15.15.15
5 Tabata Pull-up with 45# assist 7.5.5.5.5.5.5.5
5 Tabata Push-up 10.10.10.5.5.5.5.5
9 Tabata Sit-up.10.10.10.10.10.9.9.9

Minor change in order due to availability:

Row: 7
Squat: 17
Push up:10
Sit up:15
Pull up:6

Total: 55

8, 20, 4, 12, 10 = 54

Paced myself too much in pullups, pushups, and situps.

jus,

how do you pace yourself when running a 5K? do you run the first 400M in a minute and then finish as best you can after that? Or do you run at a pace that will leave you exhausted at the end of 5K but be (hopefully) considerably slower than your 400 time?

Pacing yourself doesn't mean Lilly dipping.

If you do 28 squats the first round and can only do 3 squats the last 4 rounds, you might have been better served and done more reps total if you had maintained 15-16 reps every round.

#125 jus,

If you did a "Tabata This" and got a score of 70 you did more work than if you got a score of 20 regardless of strategy. Crossfit is, indeed, about the work done and nothing else.

For example, if you do 25 squats in each of the first 4 rounds and then can manage only 10/round for the last 4 because you flamed out (Total work 140 squats and a score of 10) did you not do less work than if you 'managed' your work and did 20 squats in each round (total of 160 squats and a score of 20)?

I agree that the number is less important than the work, but one must have a greater understanding of what that means than pedal to the metal until failure, each time, every time. I DO love your spirit!

--bingo

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Row sub of SDHP 11
squats 13
pullups 10
pushups10
situps 8
total 51 with the sumos,41 without sumos.

after I got done with each exercize that part of the bodty was screaming. Sumos was butt and legs, squatswas quads, pullups felt ok after, pushups were tri's, situps hurt the worst. I was on a solid 12 reps on situps till round 5, then it wen 11,10,8,8. Abs were screaming.

It was fun.

Yep, just figured out I miss understood this one after reading it again. My mistake was instead of doing all the exercises together as a circuit 8 times; I did each for 20/10 sec work/rest intervals 8 time before moving on to the next exercise.

row (6,7,7,6,7,7,6) 1 min rest,
squats (15,15,15,15,15,15,15,15) 1 min rest,
pull ups (8,8,8,8,8,8,8,8) 1 min rest,
push ups (15,15,15,15,15,15,15,15) 1 min rest,
sit ups (15,12,12,10,9,9,9,9) Done.

score: 53

Guess it's not to bad if you look at it this way

rows = 46 cals in 4 mins
squats = 120 in 4 mins
pull ups = 64 in 4 mins
push ups = 120 in 4 mins
sit ups = 85 in 4 mins

m/34/165

8, 12, 3 (strict), 4, 6

#141, that's how you're suppose to do it. Finish each exercise, then attack next one.

7/15/7/7/10 = 46

next time shoot for
7/17/8/8/12

34 yom 225 bwt

subbed reps of sdhp w/ 45lb bar for row
12 sdhp
16 squats
5 pull-ups
8 push ups
5 unanchored abmat situps hands locked behind head
total 46

Absolutley killed me.

Subbed SDHP - 11
Squat - 12
Pullup- 3
Pushup-6
Situp - 8

Total (with subbed SDHP) = 40

M/36/5'10"/175lb

Row-6
Squat-20 (Should have pushed harder...too much gaming)
Pull up-8
Push up-15 (Same as squat)
Ab mat sit up-13

Total-64

Paul (#84)--The reason I would say it is sequenced this way is because CrossFit is about mastering the unknowable. This means mentally and physically. Life does not care which muscle group you worked previously. Life does not care if your arms are tired if you have perform at any given moment. For a guy like me in the Army, the enemy doesn't care if I just rucked 5 miles, climbed a few flights of stairs and then had to run. In fact, he would prefer that because if I am limited because I can't fight through fatigue he has a better chance of living or killing me. If we were to sequence the workout the way you suggested, there is no doubt that my numbers might be better because my muscles would have had a chance to "rest" prior to having to perform again. It only makes sense that I would be able to create more power from a set of muscles that were not fatigued. But in this case, I think pushing through the fatigue is part of the physical AND mental struggle. If it was easy, everyone would do it. Of course, in this workout, if it was easy, you need to push harder. Just my two cents.

NEVER QUIT!

m/36/213ish/5'11

Row: 6
Squat: 17
Pull-up: 5
Push-up: 11
Sit-up: 9 (not anchored)

Total: 48

Row (subbed hspu for rows did it at home) 12
Squat 18
Pull Up 4 (feel really weak on these lately)
Push UP 15 (got real low at the end)
Sit Up 11

60

Jakers,

If I can do 28 squats the first round and then only 3 on the subsequent rounds then I just identified the need to work on my muscular endurance. I don't see this as a 5k, I see this as a series of sprints.

To use your running analogy: If you're working on sprinting you're not going to do 10x100m at a pace that can be kept consistent throughout, just like you're not going to jog 1000m straight. You're going to give it your all each and every time.

Does anyone else think that 6 days a week regimen is far too much for an intense program like crossfit? There's a point of dimishing returns and this def. hits on that point.

32

Tabata This:
no rower so had to sub SDLHP 45# bar:

SDLHP: 15
Squats: 17
Pull up: 5
Push ups: 11
Sit ups: 14
Total 62

Right on Dan.
Kevin ummm pie is good!

Laura f/47/5'7/150

interesting...

subbed 30lb dumbbell sumo DLs for row

10
21
6
13
10

=60

Paul (#84),
The Tabata (20:10 sec work/rest for 8 reps on one muscle group) is specifically proven, by Mr. Tabata, to burn fat, improve VO2 max, etc etc. Wikipedia is a good place to start, it has the references to the literature. Your teachers/certifiers screwed up if as an expert, you don't know this bit of exercise truth.

Subbed 45lb Plate Upright Rows for Row machine.. Dont have one in the old basement.
Rows 12
Squat 19
pullup 2... so pathetic
pushup 6
situp 8
For a Grand Total of (drumroll Please)... 47... Congratulations you are a Wimp!

7
17
8
8
10
total: 50

M/50/6'3"/160

As rx'd
Row = 8
Squat = 12
Pull up = 6
Push up = 10
Sit up = 15
Total = 51

Hey everyone. Don't know if this has been mentioned before but if you need a good timer...

http://www.beach-fitness.com/tabata/

Just trying to help out.

I've been doing CrossFit from the main site WODs for about a year now on my own. I'm considering going to an affiliate in the Northern VA area soon. Fairfax or Tyson's perhaps? I'm just trying to justify the extra money every month when I have most of what I need at home. Budget is kinda tight right now as well... =\

However, I'm going to be entering a sprint triathlon in July and I think going to an affiliate would really push me to where I want to be by then.

Any thoughts or comments, shoot me an e-mail, it's in the name link. Thanks!

29/M/141

Wow, really hurt today, felt really feint during the workout, actually had to cut my pullups to 4 rounds to gasp for air and avoid meeting pukie.

SDHP- 10
Squat- 14
Pull - 10 * four rounds
Push - 10
Sit - 7

4 minute walk, stretch

No CFWU since most of the movements were in the workout

Tabata This!

Row = 6

Squat = 10

Jumping pullup = 5

Pushup = 3

Situp = 6

TOTAL = 30

Really need to fit in a cardio tonight as well.

CFWU x 3
SWOD from CrossFit Football
5RM Deadlift = 385 #
Strict Pullups x 3 = 10, 8, 8

DWOD as rx'd
Row = 7
Squats = 17 (PR)
Pull ups = 7
Push ups = 11
Sit ups = 15
Total = 57

8-cals
1-3squats
5-pullups
6-pushups
8s-itups
40-total

With 20lb vest
8-cals
1-3squats
5-pullups
6-pushups
8s-itups
40-total

70 points on the nose.

Row (9) 10-10-10-10-9-9-9-9
Squat 21 straight across
Pull up 9 straight across
Push up (15) 20-20-20-18-17-16-15-15 (ow! oops!)
Sit up 16 straight across

Buy in: SP 3-3-3-3 115-125-135-145(f on rep 3); box jumps 5-5-5-5 11"-24"-32"-36"

Cash out: lunges unweighted 3x60 feet.

Row: 4
Squat: 20
Pullups: 6
Pushups: 8
Sit-Ups: 8

158lbs
Age: 23

Total: 46

Is Burpee for Row a good sub? I dont have access to row machine.

m/27/5'11"/197

5
17
4
10
20
total 56

first wod in a few days since being sick. pullups always kill me. started good on pushups and the numbers dropped quick. good workout.

34/m/210/6'5"

Row: 7-8-7-7-7-7-7-7
Squat: 19-19-19-19-19-19-19-19
Pull-up: 7-7-5-5-5-5-5-5
Push-up: 14-12-10-10-10-10-10-10
Sit-up: 12-12-12-12-12-12-12-12

7+19+5+10+12 = 53

Chest and triceps were fried going into this from workout yesterday. Really hurt my push-ups, in fact right triceps started to cramp on last 2 sets...never had that happen before.

M/23/160/5'7"

As Rx'd

Row-7-7-7-7-7-7-7-7
Squats-17-17-17-17-17-17-17-17
Pull-up-10-10-10-10-10-10-10-10
Push-up-9-9-9-9-9-9-9-9
Situp-11-11-11-11-11-11-11-11

Paced myself quite well, should have done more squats and situps though.Row, pull-up and push-up were a struggle to keep pace, barely made it.

M/47/200

As Rx'd:

8, 13, 8, 13, 12

I always underestimate the difficulty of the Tabata Sequence. As for the debate on whether to go all out or pace yourself, it seems that by scoring it based on lowest reps, Coach injected some confusion into the WOD. I suspect the intetion was to force CF'ers to continue pushing through each interval. But one could just as easily interpret it as a call to find a pace. My understanding of Tabata is that it calls for max effort in each interval.

M/23/160/5'7"

As Rx'd

Row-7-7-7-7-7-7-7-7
Squats-17-17-17-17-17-17-17-17
Pull-up-10-10-10-10-10-10-10-10
Push-up-9-9-9-9-9-9-9-9
Situp-11-11-11-11-11-11-11-11

Paced myself quite well, should have done more squats and situps though.Row, pull-up and push-up were a struggle to keep pace, barely made it.

Should probably write a total-54

As rx´d
Row 8
Squats 17
Pull-ups 5
Push-ups 8
Sit-ups 10
Total 48

As Rx'd
Row 7
Squat 15
Pullup 9
Pushups 15
Situps 12
= 58

m/250/38

No one to run clock so i did the one from last week.
ran 2 miles on treadmil 19:31
95 lb squat cleans 15 reps
30 sit ups
30 box jumps 19"
45 dips and pull downs 170 lb pull downs
40 lbs d/b push press 30 reps
30 d/u
95 lbs thrusters 15 reps
15 pull downs 170 lbs
15 burpess
30 lunges
39:39

38M/5'10"/170#

W/U: jump rope, 100 single-unders; 17 ROM exercises.

As Rx: 6 + 17 + 5 + 10 + 12 = 50.

Reps per exercises:
08-08-07-08-07-06-06-07-06.
24-23-22-21-21-19-17-17-18.
11-08-07-06-06-06-05-05-06.
32-20-17-13-10-10-10-10-10.
18-18-15-12-13-13-13-14-15.

Total reps: 63 + 182 + 60 + 132 + 131 = 568.

Damper 7; squats to 11-inch box (below parallel); strict pull-ups; honest push-ups; un-anchored bent-knee AbMat sit-ups.

Disappointed with performance. Probably not fully recovered from the chipper. Accidentally did 9 rnds per exercises instead of 8 (due to a screwy way I set-up my notebook to record reps).

M/31/178

Row - 6
Squat - 14
Pull-up - 5
Push-up - 6
Sit-up - 7
Total 38

row: 6
squats: 5
pull-up: 2
push up: 4
sit up: 4
total: 21

row: 6
squats: 12
pull-up: 4
push-up: 5
sit-up: 5
total: 32

8
21
7
11
16
---
63

First CrossFit workout; ever! Love this!

Row - 8
Squat - 23
Pullup - 5
Pushup - 18
Situp - 18

Total - 72

From Scott AFB, IL.

Me:
SDHP (42.5lbs bar): 14,14,13,13,13,13,13,13 |13 or 6.5
Squat: 19,19,20,20,19,20,20,17 |17
PullUp: 13,5,6,6,5,5,5,4 |4
PushUp: 17,12,11,9,8,7,6,5 |5
SitUp: 14,13,10,10,10,9,10,10 |9
Total: 48 or 41.5

My brother/20/5'9"/158 (first time Tabata, he has done about 5 total Crossfit workouts with me)
SDHP (42.5lbs bar): 13,12,12,12,12,11,11,10 |10 or 5
Squat: 19,19,19,18,19,18,17,18 |17
PullUp (jumping): 6,7,6,6,6,6,6,6 |6
PushUp: 17,12,6,4,5,6,4,5 |4
SitUp: 10,10,10,10,10,8,4,6 |4
Total: 41 or 36

Last 2 rounds he was about to vomit.

22/m/199#

Wow, VERY glad I kept a water bottle with me this time.

TOTAL: 53
Row: 6
Squat: 17
Pull Up: 4 (straight, but still embarrassing)
Push Up: 9 (much harder than expected)
Sit Up: 17

Row 6-6-6-5-6-6-5-5 = 45
Squat 22-22-19-17-18-18-17-17 = 150
Pull up,toes asst. 10-8-7-5-5-6-5-5 = 51
Push up 17-16-15-15-13-14-10-10 = 110
Sit up (butterfly style) 12-12-11-10-11-10-10 = 86

Total= 442, Tabata Low = 47

Erin

8/18/3/10/10 = 59 (1st timer- short and painful)

total = 49

instead of row I did burpees
Burpees= 6, 4, 3, 3, 3, 3, 3, 3
Squats= 20 all the way thru
Pull up= 7, 7, 3, 3, 3, 3, 3, 3 :(
Push ups= 17 all the way thru
Sit ups= 12 all the way thru

3
20
3
17
12
Total=55

m/39/198/70"

7-15-5-10-12 = 49

m/170

row-10
squat-18
pullup-8
pushup-9
situp-10
total= 55

7
13
4
7
10
Total- 41

Bmac
pullups-7
pushups-17
situps-13
squats-20
rows-17 45lb bar we lack a row machine down here in Costa Rica
Total= 74
I almost met Mr. Pukey folks. 2 hours later and I am still feeling it. It must be wuss day.

first official crossfit day. that was hard!

10-15-4-6-10

no row machine. Used 30lb dumbells.

First ever tabata,

6th week crossfittin'

45#SDHP: 12
squat: 18
pull up: 4 (still struggling with kips)
push up: 16
sit up: 6

total : 56

Dan. m/32/5'10"/185

Anyone's thoughts about using canola oil?? im hearing its not the best for you

Anyone's thoughts about using canola oil?? im hearing its not the best for you

33 with 25lb vest.

M/64/198-"Tabata This!"
Tabata Row (Total Gym for reps) 11
Rest 1 minute
Tabata Squat 12
Rest 1 minute
Tabata Pull-up 4
Rest 1 minute
Tabata Push-up 5
Rest 1 minute
Tabata Sit-up 11
TOTAL 43
Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Virgin Tabater. I picked a number that I knew I could complete and therefore made this a comparativly easy workout, finishing sets with time to spare making my breaks on early sets longer than 10 seconds.(except row)and never dropped reps from one tabata to the next. If the point of this was to push yourself so your reps decrease at the end then I missed the mark.

Row- 6
Squat- 18 ave 14sec rest (Go for 20-22 next time...too easy)
Pull up- 8 - became difficult at 7-8sets as hands were sweaty and kept slipping. Some of those reps at end shouldnt really have counted
Push Up- 12- too much rest at beggining but guestimated close enough. Go for 14-15 next time
Sit ups- 16 ave rest 14sec.

Total: 60

Comment on 147 Dan-

I'm just a civilian looking to get a great workout. I guess I could keep myself awake for 30 hours first before doing this because "you never know what life will throw at you" but in reality, that will not improve my overall capabilities in the slightest.

Even in your military situation, maximizing your capacity would be done more efficiently using the other method. The concept of continuing to force yourself when you are burned out would help you realize you can accomplish more in a dire circumstance but I think a fight-or-flight (kill or be killed) situation will automatically add crazy amounts of adrenaline and I would rather have that adrenaline dumped into a more efficient physical core body than one that is less so.

For me, I just want my workouts to be as effective and efficient as possible. We all bust our asses, let's maximize the return on investment.

7+13+7+8+10=45

As rx'd, 467 reps/cals
57 cal / 144 squats / 54 PU / 100 Push Ups / 112 sit ups
Snatch 1RM 115 to follow

M/41/180

As rx'd:

Row: 6 (7/6/6/6/6/6/6/6)
Squat: 14 (15/15/15/15/14/14/14/14)
Pulls: 8 (10/10/10/10/8/8/8/8)
Push: 10 (15/14/12/10/10/10/10/10)
Sits: 12 (14/14/14/13/13/12/12/12)

Total: 50

And how about that 72 for Fit Mom! Nice one, Kim.

More better faster

subbed 75# sdhp for rows

row:10
squats:25
pullup:10
pushups:18
situps:15

total 78

Squat = 11/12/11/13/13/15/15/15 = 105
Pull-up = 10/6/7/4/3/2/3/4 = 39
Push-up = 15/14/12/10/5/4/4/4 = 68
Sit-up = 11/10/9/10/9/8/8/10 = 75
Total = 287

Total 62

Should have paced myself better but, I was curious to see where my squats and pushups were. Tried to game pushups at 21 but they caught up to me. Shoulder and legs feeling much better though.

I need to figure out how to get a higher score on my rows.

Rows 8/8/7/7/7/7/7/7=58
Squat 20/20/20/20/20/20/20/20=160
Pullups 12/10/10/10/10/8/8/8=76
pushups 21/21/21/21/18/15/15/15=147
situps 14/14/14/13/13/12/12/12=104

Total 545

Short CFWU

Row's 6s-7s =6
SQuats 17s-16s = 16
Pullups 7s-6-s = 6
Pushups 15s-6s = 6
Situps 11's =11
Total= 45

Lessons learned, hard to get accurate Rows, 16's is good start for squats, totally blew pushups, look for 11's next time, situps could go to 12s and sustain

2010-02-17: Total: 38. Did SDHP with 2 pd KB for row. Continuous clock did not take a min rest between sets. Wanted same reps and paced (more like 10 on 20 off)@8X8SDHP,8X6PU,8X8Push,8X8SU. After WOD did Power Snatches with dumbell up to 91 and box jumps up to 43.

Total 6,18,11,10,13 = 58

GRAND Total = 512.

#84 and JUS #125,

No offense, but I think you two are sort of missing the point of the WOD from a programming, a conditioning, and a methodology standpoint.

The tabata interval is not supposed to be done at a 100% effort.

The time domain/task measurement of the WOD today is what it is.

The programming intent will follow from trying to get the highest score possible!!!

To try for the highest score today means to pace yourself at about 70-90% of your max rep or calorie potential in each 20 second work interval.

Remember, good programming is part mental conditioning, and also conditioning for various levels/types of demand.

I'm pretty sure that to try to score as many points as you can, NOT as many reps (total, or in each round) as you can on this WOD would be following coach's programming intent.

It should be noted though, mixing it up from time to time and not strategizing can be beneficial both mentally and physically too.

10, 15, 7, 11, 12........total 55 pull ups messed me up. then did better on push ups and sit ups. then pukie came calling! lol oh yeah

Just started working out with some buddies about 3 weeks ago and this is about all they do. I hadn't been to a gym for 3 years so give me a break

SDHP-8
SQUAT-15
PULLUPS-3
PUSHUPS-4
SITUPS-4

TOTAL-34

row-6,squat-16,pull-ups-6,push-ups-10,sit-ups-10.Total of lowest reps completed out of 8 intervals of each exercise-48

M/34/165
row (subbed sdhp, divided in half for calories): 6
pullups: 8
squats: 19
pushups: 10
situps: 14

57 total

5 calories on row
13 squat
2 pullup (sad)
7 pushup
11 sit up
39 total

SDHP-6
SQUAT-17
PULLUPS-5
PUSHUPS-9
SITUPS-8

total-45

the pullups killed me!!!

SDHP-6
SQUAT-17
PULLUPS-5
PUSHUPS-9
SITUPS-8

total-45

the pullups killed me!!!

as rx'd

Totals:

Row: 9-8-8-7-7-6-6-6 = 57; 6
Squat: 22-17-19-18-17-17-16-16 = 142; 16
Pull up: 15-11-10-9-9-8-8-8 = 78; 8
Push up: 20-20-15-13-12-11-11-11 = 113; 11
Sit up (Ab Mat): 13-12-11-10-10-10-10-10 = 86; 10

Tabata score: 51

5-21-7-11-12(situps on floor w/o mat= painful!)

Total: 56

M/32/6'1"/175

47 as Rxd

Imploded on pullups/situps...really not happy...

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
HSPU to 1.5” stack x neg,neg,1,1,1
Row 500M

As rx’d
Row: 5-7-6-6-5-5-5-6
Squat: 18-17-17-15-16-15-15-15
Pull ups: 15-11-8-7-7-7-6-6
Push ups: 19-12-7-8-7-7-7-6
Sit ups: 11-11-9-8-7-7-7-7

Tabata score: 5+15+6+6+7=39
Foam roll after

Used the “WODTimer” iPod/iPhone app for this workout, very useful.

M/55/5'10/170

score:59

Row - 7
Squat - 16
Pullup - 7
Pushup - 12
Situp - 12

Total - 54

As rxd

6-18-5-11-12

52 total

M/44/180

As Rx'd
5,15,6,12,8 = 46

39

M/42/5'11"/180

45# SDHP: 12-13-13-13-12-12-12-13=100
Squats: 21-21-21-21-20-20-20-20=164
Pull ups: 7-7-6-5-5-5-5-5=45
Push ups: 12-12-8-8-8-7-7-7=69
unanchored Sit ups: 13-13-13-13-12-12-12-12=100

Tabata score: 12+20+5+7+12=56

got 46.

Also, perfected the "ugly"

The "ugly"
-a burpee pullup (Plurpee) into a ONE arm muscle up! Do right then left to count as one "ulgy"

Ill post vid if I get enough feedback.
(please note that the "one arm" is only during the muscle up portion, both arms are used below the bar)

M/24/5'9"/175

SDHP subbed for Row

SDHP: 11
Squat: 18
PU: 6
PuU: 15
SU: 12

Total: 62

Row 10
Squat 14
Pullups 8
Pushups 10
Situps 10

Total 52

Row 6
Squat 16
Pull up 6
Push up 11
Sit up 12
Total 51

M/24/155 GregAwu

As rx'd -
Row,SQ,Pull-Up,Push-Up,Sit-Up

7,13,8,9,12 = 49

M/48/6'/181

Row: 5
Squat: 17
Pull up: 8
Push up: 8
Sit up: 11
Total: 49

As rx'd

Row 9 9 8 8 7 7 7 7
Sq 19 19 18 18 17 17 17 17
Pull 8 8 8 8 8 8 7 7
Push 13 12 10 9 9 8 8 7
Sit 12 12 12 12 11 11 10 10

48

Row: 6
Squat: 15
Pull-ups: 5
Push-ups: 10
(Abmat) Sit-ups, not anchored: 10

Total: 46

Died on push-ups...

Row-10/10/10/8/6/5/5/7/7
Squat-21/19/16/16/15/16/16/16
Pull-10/10/8/8/8/9/7/7
Push-15/15/15/15/12/12/10/10
Sit-15/15/14/14/15/13/13/13

5+15+7+10+13=50
RX.

Tabata to me is all mental!

Aloha,

Jordan

8,12,6,6,12=44

Row - 5
Squat - 17
Push - 9
Pull - 4
Situps - 8

TOTAL - 43

9 (SDHP)
14
2 (strict)
4
6 (arms across chest, all the way up, all the way down)

Total: 35

Loved it, I was starting to feel unmotivated about working out but this brought my love back.

24/m/170lbs/70"

sub 95lb SDHP for row
SDHP-7
Squats-15
Pull ups-7
Push ups-8
Sit ups-9

total-46

Darn, I missread the "totaling" part of the wod... accidentally counted ALL reps and didnt pay attention to what my lowest score of each was. Oh well, 381 reps total... I'll keep track of both next time I guess.

CFWoD 18

Subbed Sumo DLs for row - forgot the HP until it was too late. Assisted pull ups.

11-15-3-2-5 = 33

Quite a bad score, the A-PUs killed my upper body for the push ups.

CFWoD 18

Subbed Sumo DLs for row - forgot the HP until it was too late. Assisted pull ups.

11-15-3-2-5 = 36

Quite a bad score, the A-PUs killed my upper body for the push ups.

row-5
squat-13
pull-up-7
push-up-11
sit-up-9
Total=45

This is my first week doing crossfit, loving it so far, these workouts are exhausting.
Sub 45lb SDHP for row
SDHP- 12
Squats- 15
Pull Ups- 5 (Gotta learn to pace, had 12 the first 2 sets then dropped)
Push Ups- 8 (Learn to pace)
Sit Ups- 15

Total- 55

M/24/6'/180

8/11/8/3/4 - 34

row 4
squat 7
pullups 5
pushups 6
situps 11
total 33

can do better

3 rounds:
iron cross 12lbs
cable row to neck w/rope 101lbs

my post comment #191 was with intervals of 30 sec. on, 10 sec. off

my score was 55 but not rx

M 36/5'10"/170
5
16
4
6
8
=39

Row - 10
Squat - 17
Pullup - 4
Pushup - 7
Situp - 12

Total 50

(21/F/5'4"/120)

Row 11
squat 18
pullups 6
pushups 6
sit ups 8

total: 49
... killer workout! still sore from yesterdays workout, which I did mondays posted workout. Gotta Love crossfit! :)

I thought this was going to be an easy one, I didn't realize my endurance would begin to wane after a bit.

Row-7
Squats-27
Pull ups-8
Push ups-30
Sit ups-10

If only we were going for highest score for each exercise, I’d be golden then.

33 sucked. Third day back from being sick.

Row-4 (first round was 2, but I hadn't started when the timer went off)
Squat-15 (try 17 next time)
Pullup- 4 (mostly 6s)
Pushup- 4 (chose too low a number on this one. Try 6 next time)
Situp-12

total-39 blech!

Nice pic Joaquin! Hooyah.

Kind of hard to do something like that from a submarine!

ro 3
sq 10
SUB 80# pd 6
pu 12
su 8

39 total

Row-6
Squat-15
Pullup-2 (really sucked)
Pushup-7 (kinda sucked)
Situp-10

Total=40

5, 10, 6, 7, 10 = 38

subbed SDHP

9-14-4-7-10=44

58

holy crap..... first cross fit, and lets just say its not as easy as it sounded

no way to count cals on rows but still did
14 squats
5 p/u
7 push
13 squat

39 w/o row

6 row
17 squat
8 pulls
11 push ups
14 sit ups

56

42

row 10
squat 20
pull up 9
push up 12
sit up 14

total 65

No rower

16 squats
12 pullups
11 pushups
12 situps
30 single unders

My first classic tabata this. A little easier for me since I didn't start with the rower, but I also didn't do ANY resting between sets, wish I'd noticed that 1 minute rest deal. Was planning to do double-unders, but instantly realized I was too thrashed to do any, so switched to single-unders. @ Muscle-Gym, San Quintin, Baja California.

Great work Kevin & Carole.

Singles 350x3
5-5-5-5-5 DL (235-265-295-325-355)
Tabata: 9-16-8-9-10-52
Give serious consideration to "management of work" next time.

eighty-four:

my thoughts? i do what's working for me. i have had many many book-smart, strength coaches teach me throughout my young life. doing my own workouts according to crossfit.com has yielded the most noticeable and dramatic results. you're the type of person that would tell me (after six knee surgeries), that i should not deep squat, should not run on concrete, should not box jump etc. but truth be told, only after starting crossfit, have i had increased flexibility and strength that i haven't had since before my surgeries started at age 14. i scored 65 on this one, my buddy scored 70. he used to juice and be as strong as the next overloaded hoss, but now he's something else: fit. and so am i. it's not about drinking koolaide ignorantly. it's about trying the koolaide, tasting it, seeing the results, and then sticking with it.

row 6
squat 15
pull 5
push 6
sit 8

total 40

i hope you guys posting huge numbers know that you were supposed to post the least amount of reps you did per round...

M/22/71"/180

49

Sdhp 14
squat 18
pu 7
push 7
su 10

row 7
squat 19
pull up 5
push up 5
sit up 9

total 45

M/6'/205/48

m/18/5'11"/165

45# SDHP for row: 11
Squats: 15
Pullups: 6
Pushups: 8
abmat situps, no anchored: 10

total: 50

Rx'd
6-15-1-12-7
Total=41

SDHP: 10/10/10/9/7/7/6/7
Squat: 11/11/11/11/11/11/12/12
Pullup: 5/5/4/4/4/4/5/4
Pushup: 11/8/6/4/3/2/3/4
Situp: 8/8/6/6/5/6/5/5

6+11+4+2+5=28

m/39/5'8"/156

Good lesson in pacing and mental toughness. Pukie was in the neighborhood but didn't stop by! My wife did a scaled version and she rocked! I love it when we suffer together.

Row: 6
Squat: 17
Pull: 5
Push: 10
Situp: 11
Total: 49
Should have paced myself more on the pushups and less on the situps.

M/25/5'9"/176

I dont do well with keeping track of my numbers so I just went for IT on each round. Then did some L-sit holds and handstand holds for 2 min ea, worked on DUs too. They are starting to come a long finally, all of a sudden it just clicked, I will see how it goes tommorow.

DO WORK!!!

M/26/6'2''/191lbs

row-7
squat-20
pullups-6
pushups-5
situps-7

total-45

m/37/185/72"

SDHP 12,13,12,12,12,12,12,12=97
SQ 18x8=144
PUs 10,10,10,9,5,6,5,5=60
PsU 15,15,15,15,12,10,10,10=102
SU 14,14,12,11,9,9,9,12=90
Scores= 12,18,5,10,9=54

WU
Row 500 damper 3

"Tabata This!"
Row (damper=5) 6 7 6 6 6 (5) 6 6
Squat 16 14 15 14 14 14 (12) 12
1 arm Push-up 12 12 12 (8) 8 8 8 8
abmat Sit-up 9 10 9 9 8 (6) 8 7
total = 31

Skipped the pullups, recovering from fractured arm. 1-arm pushup were really cheesy, had left foot flat on ground and got a lot of assistance from that.

1st WOD since multitude of separate injuries... I expect to miss a bunch more, doing my own thing unless I see a WOD which I can do with 1 arm.

For row I did a stationary bike equaling 1.3 miles. The rest = 34

m/41/6'0"/195

first time doing Tabata, bad WOD for when you're feeling crappy...looking forward to doing much better next time

row: ?
squat: 15
ring pull-up: 3
push-up: 11
sit-up: 15

total: 44 + row?

7+14+4+7+6 = 38

4/22/4/14/11
Total:55

row 9,11,8,7,10,7,8,7 : 7
squat 22,18,17,17,16,15,15,15 : 15
Pull 10,10,8,6,6,6,5,6 : 5
Push 10,10,10,10,10,10,7,6 : 6
Sit 13,10,10,10,10,10,10,11 : 10

total 43

very nauseous post wod

SDHP - 9
squat - 17
Pull-up - 6
push-up - 10
Situp - 7
Total = 49

9+10+5+4+6=34

note: apartment gym. sdhp #45, notch 7 on pull down machine.

603 ptp. workout #3 of 12/ deadlifts: 190#x5, 185#x5

Row 8
Pushups 12
Situps 15
Pullups (butterfly) 8
Squats 15
=58

SDHP - 12
squat - 18
no bar, no energy to be creative! aaargh... stupidly subbed with 25# dumbbell shoulder press - 6
pushups (with burnt out shoulders) - 5
sit ups - 15

m/50/165
sdhp=10
squat=10
pullup=6
pushup=10
situps=10
score=46 skew score only did 7 rounds/

Ok, a little behind:
BS 2x10 (:60)
WU:225-245-265-285
WOD: 295-295-295-295-305-305-305-315-315-335
CD:275-245-225

Bench (:45rest) 135x8,185x5,185x5,205x5,205x5

Tabata Double Unders:
37-11-17-30-30-21-23-20

These were fun, until the second round and I hit my foot a million times.

later,
b
m/33/5'8-1/2"/165

32m/5'8"/175
row-5
squat-13
pull-7
push-10
sit-10
total-45

Row: 7
Squat: 14
P/U: 6
Pushup: 15
Situp: 12

Total: 54

Can't do tabata's in my gym (i'd need an advanced stopwatch for it to work well). Did Cindy instead, hit my old PR of 14.

Row- 6
Squat- 17
Pull Up- 5
Push Up- 5
Sit Up- 11

Total= 44

I actually did the row set on Watts for some reason and went back after the sit ups for a second row Tabata and came up with a low calorie number of 6. I am sure that had I used calories at the beginning it would have been one or two points higher.

Sit Ups were done unanchored with an Abmat.

Tabatas are very humbling...LOL. I did a push up tabata the other day 'for fun' and realized how piss poor I am at push ups! Today the Push Ups and Pull Ups were killer!

first time with tabata.... that burns

subbed sdhp for row

41

Me: 43yo/M/5'10"/181lbs/11%BF

This is my 35th "Named Workout" this year. Tabata This.

Warm Up: Greg A's Warm Up + some Muscle Ups

WOD: Tabata This 44

Row: subbed 65lb SDHP's for the row. 22,19,16,16,15,13,12,12

Squats: 25,18,18,18,14,14,12,12

Pull Ups: I did strict pull ups today. 10,10,9,9,9,7,5,5 I felt lucky to get 5 on the last one.

Push Ups: elbows close to my sides chest to deck. 15,15,12,12,12,10,10,10

Sit Ups: I did GHD Sit ups today. I could only muster 5 on each and I felt like I was going to throw up.

Cool Down: One bar muscle up.

Have Fun, Train Hard,

Billy

Tabata This

Row - 8
Squat - 13
Pull Up - 7
Push Up - 10
Sit Up - 11

Total - 49

51

that was hell

Row: 9/9/8/7/7/6/6/6=58 score:6
Sq: 20/17/16/16/16/15/15/15=130 score 15
Pull: 17/13/12/10/10/10/10/10=92 score 10
Push: 14/10/8/6/7/5/6/6=62 score 5
Abmat anchored situp: 15/14/11/10/10/10/10/11=91 score 10 

Total reps 433
Tabata score 46

as rx'd, no gaming. Just all out effort

M/25/149#/5'7"

As Rx'd - on a fast day for Lent. That probably effected my time.

Row - 3 (32 calories total)
Squat - 17 (138 reps total)
PU - 7 (67 reps total)
Push Up - 6 (74 reps total)
Sit-up - 8 (72 reps total)

Total Reps - 383
Tabata Score - 41

Row: 7
Squat: 19
Pull: 4
Push: 10
Situp: 11

51

Gamed squats and Pushups.

MGySgt. USMC M/48/6'2"/210

Subbed 50 Lb SDHP for rows by holding a 25 Lb plate in each hand, and did GHD style sit-ups off of my 24" jump box. No one minute rest, didn't want to be late for college.

SDHP-11
Squat-11
Pull-Up-5
Push-Up-7
Sit-Up-4
Total = 38

OooRahh CrossFit

Not too bad for my first Tabata . . .

Row (12, 12, 12, 11, 12, 12, 11, 12) - 12
Squat (14, 12, 12, 12, 13, 13, 13, 13) - 12
Pull-up (5, 5, 4, 4, 5, 4, 4, 4) - 4
Push-up (11, 7, 8, 8, 6, 6, 7, 6) - 6
Sit-up (15, 13, 12, 13, 11, 11, 13, 13) - 11

Total - 45

I'm really feeling my abilities improve. Love the pain.
Anyone out there doing CrossFit at Hill AFB? I am, if you need someone workout with.

Tough work out, lost track of time. It's not easy positioning your watch and looking at it while doing this stuff. SHould have had someone help me.

I was pretty excited to see we have a rowing machine at the main gym here on speicher.

Anyhow

row 5
squat 13
pullup 3
pushups 7
situps 11

total = 39

From a swedish trying cross fit for the first time:

Row: 9
Squat: 16
Pull up: 2
Push up: 5
Sit up: 16

cfwu -pu's

row (damper @ 5): 6,7,7,6,6,6,6,6 = 6
squat: 17,18,16,16,16,17,16,16 = 16
pull up: 6,3,3,3,3,3,3,2 = 2
push up: 20,11,7,6,5,5,5,5 = 5
sit up : 11,10,10,8,8,8,7,7 = 7

Total = 36

row: 6
squat: 13
pullup: 3
push up: 7
sit up: 7

row 7
squat 20
pullup 7
pushup 11
situp 18
total=63 better than I though but I am way more tired than I thought I would be..almost visited pukie at the end

Row 11
squat 16
press up 12
pull down 11
sit up 31

total = 81 that will do!

first ever crossfit post.
I train at home so this WOD i could do. i have a concept 2, due to being british lwt open indoor rowing champ.

ROW - 11/10/11/10/10/10/10/11 - 10 - 83
SQUAT - 21/21/21/21/21/21/21/26 - 21 - 173
PULL UP - 7/7/7/5/5/5/5/5 - 5 - 46
PRESS - 10/10/10/10/10/10/10/10 - 10 - 80
SITUP - 12/12/12/12/12/12/19/20 - 12 - 111

tabata something else total - 493

tabata this total - 58

disappointed in the pull ups and didn't pace the sit ups right but pretty happy as i have only done about 20 weights sessions since the summer

26/m/5'10"/180

i love crossfit and am gonna use it to keep me sane between long/hard rowing training sessions

1st WOD 10 Min AMRAP
1 Power Snatch 95
5 Overhead Squat 95
5 Box Jump 24"

Rounds 10

then Tabata "This"
Row 5
Squats 21
Pullups 8
Pushups 10
Situps 12
Score
56

then 5 sets of 3 back squat
135
225 x 2
275 x 2

34/165/5'9" www.crossfitjulia.com Louisville, CO

row 5
squat 16
pullup 4
pushups 7
situps 12

total = 44

Amen Bingo!

I found this wod showed some stamina issues... first 2 rounds were out of the gate fast! Then about round 3 of each tabata, sometimes round 4, flame out!

Pushups and pullups, it was a true race against the clock to eek out that last one....

Awesome WOD!

Tabatha This is Ego v's Stamina
-
Can get very enlightening :-)

Rebuttal to SidC #201

I see where you are coming from but, in this case the workout did not say stay up for 30 hours and then do the workout so that wouldn't make much sense. Of course, if you had been up for 30 hours and chose to do the workout it would make a difference in your performance and we are talking about increasing work capacity across broad times and modal domains so I think that would fit the bill for both of the last two. Obviously you need to listen to your body and if it is broken down then you have to give it due rest but just because I can do 5 reps more of a workout because my arms are fresh doesn't mean that my body is more efficient it just means that it has had more time to rest.

Anyone who does Tabatas knows that it is as much a mental struggle than a physical one. Your mind is the weakest "muscle" in your body. It will quit long before you other muscles will. Overcoming that is part of the Tabata joy.

As for adrenaline...it only takes you so far and more importantly adrenaline effects the way you think, your heart rate and if not managed can cause huge problems. I don't think that my body would be that much better off following the first sequence and the old ways of doing business than it is after doing years of CF. So if coach gets the sequence "wrong," as some might say, a couple of times over the months then so be it because I am much better off doing it his way than I was following the multiple other programs I tried prior.

Sure, I might be drinking the kool aid but so what, I like the taste.

NEVER QUIT.

I wasn't able to get back on yesterday to post this but I wanted to do it anyway, even if it doesn't get read. My problem with pacing is when do you know you're good? There's some days I'm feeling good and my performance in the WOD's show it, and there's other days that I'm feeling great and my performance doesn't match. So, I guess if you're great at accurately guessing how many reps you can do for each set then go for it. But, for me, deciding ahead of time what your performance is going to be is putting an unnecessary cap on it. If you decide to do 12 squats each round and achieve it, what happens if you could have done 13, 14, or even 15? Because you underestimated from the beginning the highest number you're getting is 12, even if you feel great on the last rep and do 30.

Tabata for me is seeing how my endurance has improved, not seeing if I can guess properly on my future performance.

60-17-5-10-6=98

60

Row:6
Squat:15
Pullup:4
Pushup:7
Situp:10

42

SDHP = 6
SQUAT = 14
PULL = 10
PUSH = 13
SITS = 10

TOTAL = 53

SDHP | 14 13 13 12 12 12 11 11 | 11
Sq | 19 18 15 17 16 15 15 15 | 15
Pull | 12 08 06 06 05 06 06 05 | 05
Push | 25 15 11 08 08 09 08 08 | 08
Sit | 15 13 12 12 11 10 09 11 | 09
-----------------------------------
Total | 48

SDHP--11
SQUAT-15
PULL--05
PUSH--08
SITS--09
--------
Total-48

SDHP 14 13 13 12 12 12 11 11 : 11
Sq     19 18 15 17 16 15 15 15 : 15
Pull    12 08 06 06 05 06 06 05 : 05
Push  25 15 11 08 08 09 08 08 : 08
Sit     15 13 12 12 11 10 09 11 : 09

                                       Total 48

M/32/6'3"/200

64 As Rx'd
13/18/9/8/16

row: 6 (resistance set at 6)
squat: 18
pullup: 3 (strict)
pushup: 6
situp: 13 (feet anchored)

total = 46

Row-5
Squats- 20, form not good, but went to med ball.
Pullups- 5
Pushups- 9, had to go to knees to keep 9
situps- 12

Total- 51

54

22/6'1"/200

As rx'd
row 6
pushups 10
sit ups 13
squats 14
pullups 5

total = 42

much tougher than I thought it would be both cardio and strength.

few comments and my post:

#152 - It's 3 on, 1 off, sometimes 2 rest days/week I guess. But I personally don't think it's too much. I think coach takes things into account and wouldn't completely kill you all 6 days. Coming from a bodybuilding background many regimes I followed used 3 on, 1 off. And if you feel like you're over training, take an extra day off. I read somewhere that beginners should try 2 on, 1 off first or 1 on 1 off, like I'm doing with my wife. It's all you man.

#312 - I hear ya man, flamed out hard after 1st 2/3 rounds. But this was my first Tabata and wanted a good gauge, now I have an idea where I'm at and have a better idea how to pace myself. Really looking forward to doing this one again to gauge improvement!

-As for the Tabata argument going on, there's no right or wrong way. I've read Bingo say it plenty of times. It's you vs. you. No matter how you do it, just improve.

My First Tabata This:

Row: 4,7,7,6,8,5,6,4 = 47, low: 4, max: 8
Squat: 17,16,16,16,15,15,15,15 = 125, low: 15, max: 17
Pull: 8,7,5,5,5,5,4,4 = 43, low: 4, max: 8
Push: 20,20,13,10,10,10,9 = 101, low: 9, max: 20
Sit: 12,12,9,9,9,9,8,9 = 77, low: 8, max: 12

Score: 40 ~ Math nerd note: was 61.5% of my max effort
Max: 65
Total: 393

Goal for next time: 6,17,6,13,10 = 52

SDHP: 12
Squat: 18
Pullup: 10 (in door)
Pushup: 8
Situp: 6 (feet unsecured)

Non-c2 rower and pullups on rings.
Dan
Row 2.1,2.1,2,2,2.1,1.9,1.7,1.6
Squat 17,17,16,16,16,15,16,15
Pullup 10,8,6,6,4,4,4,4
Pushup 15,12,10,7,6,6,6,6
Situp 12,11,11,11,11,11,11,11
Total 37.6
James
Row 1.7,1.8,1.6,1.7,2.1,1.9,1.6,1.3
Squat 17,17,16,16,17,17,16,16
Pullup 5,4,2,3,2,2,3,2
Pushup 20,12,9,8,8,7,5,6
Situp 8,8,7,7,7,8,8,9
Total 31.3

as rx'd
row 10
squat 10
pullup 5
pushup 9
situps 8
total 42

Subbed sumo for row.
10 13 7 6 12

Is it me or does counting the least reps sort of reward pacing yourself, rather than going all out in the first set or so. To that end, here are 3 different numbers:
Total reps/cal: 287
CF Score (minimums): 25 (4, 12, 3, 2, 4)
Top (to compare drop-off): 56 (9, 17, 8, 10, 12)

I did this workout wrong I think. I first picked a number and then did only that many reps each round, taking a rest if I finished them quickly. I

Row: 6cal (15 seconds moderate pace)
Squats: 15 (14 seconds consistent)
Pullups: 5 (Started around 6 in 10 seconds, then got to 5 in 18)
Puships: 10 (10 seconds consistent)
Situps: 10 (15-16 seconds consistent)

Sum = 46

Next time: Row 7 cal, Squat 17, Pullup 6, Pushup 15, Situp 12

m/22/175

subbed SDHP for row - 12 (or approx. 6 calories)
squat - 22
pull-up - 5
push up - 7
sit up - 9

total - 49 (assuming 6 calories for the row)

59/M/203 - lows: 5, 20, 6, 7, 8 = 46 - totals; 48, 161, 59, 83, 82 = 433

49/F/127 - lows; 4, 19, 6, 6, 11 = 46 - totals; 32, 155, 53, 68, 94 = 402

Row 5
Squats 15
Pull-ups (jumping) 5
Push-ups 10
Sit-ups 11
Total: 46

Row 6
squats 15
pullups 6 - started at 8
pushups 10 - started at 15
situps (decline) 10 - started at 12
Total: 47

M/32/5'9"/150

Subbed sumo deadlift high pulls with 45lbs bar for row. Also got the order wrong - did pullups right after the SHDPs, *then* did squats. And to be fair, some of the rests were a little over 1 min, since I had trouble stopping/restarting the interval timer on my watch.

SHDP: 9
Squat: 14
Pull up: 9
Push up:11
Sit up: 11

Total: 54 with SDHP @ 1rep == 1 point
45 without SDHPs included.

M/26/140/5'11"
row 5
squat 20
pull 10
push 7
sit 15
total 57

SDHP (Sub for rowing) 10
Squats 13
Pullup 5
Pushup 10
Situp 12

Total 40

Added 4 rounds of tabata Burpees at the end. 5 burpees

WOD - 49 total (6, 17, 8, 8, 10)

33/m/165

subbed sdhp for row
10/12/15/10/3= 50

F/40/130/5'6"

6-14-4-9-14 = 47

39

M/27/215

11-23-8-12-15=69

6, 13, 5 ( jumping ), 8, 20
=
52

I feel like my rowing score was really low.I could have sworn i was pulling double digits everytime last time this came up.

As rx'd. BW today = 170. Results:

Row: 7-8-8-7-8-7-7-7 Score: 7 Man, I suck at rowing - I should have gone way harder the first interval.
Squat: 18-18-18-20-18-18-18-18 Score: 18 Didn't go hard enough - should have tried for 20 reps throughout.
Pull-up: 12-12-12-10-10-9-9-9 Score: 9 A little aggressive, had to fight for every rep in the last rounds.
Push-up: 14-14-14-14-14-12-10-9 Score: 9 Again too aggressive, the wheels came off at the end.
Sit-up: 11-11-11-11-11-11-11-11 Score: 11 Not particularly fast, but was able to keep the pace.

Total Tabata Score = 54
Total Reps = 477

This was fast and hard. The minute rest was nice - I needed the breather (as well as time to move from station to station at the gym), but it wasn't too long of a rest so I didn't have time to dwell on the pain. With more planning and a little more work on the rowing, I think I could get 60.

Being a day behind I had time to process this so I kept track of highest and lowest. I felt this is a better way to judge what I really did.
Rx scoring
Row 7
Squat 15
Pull Up 1
Push Up 3
Sit up 9 = 35

Best of the 8- 10 25 11 16 16 = 78

Been following Crossfit a couple months now and I am really pleased with the results. Not great numbers by any means but I am writing this down in the books and keeping it until next time rolls around to check progress on both sides.

row = 7
Sq = 17
PU = 6
PU = 4
SU = 10

Total = 44

sub'd 70 lb. kettlebell SDHP for row all else rx'd

SDHP-10
Squat-15
Pull up-5
Push up-13
Sit up-10
TOTAL=53

35

row = 4
squat = 11
pull up = 2
push up = 11
sit up = 7

Subbed SDHP for rows
Decline sit-ups

SDHP (45lbs): 12
Squat: 20
Pull-up: 5
Push-up: 8
Sit-up: 12

Total Score: 57

scored 44

I didn't know how tabata score worked... ha ill pace myself next time.
Tabata score:42
Total reps:441

34/m/189#/6'

Row - 7
SQ - 15
PULL - 4
PUSH - 6
SIT - 8

blew it on pushups. went for too many up front.

M/5'11/33/180

row: 14 (reps)
squat: 12
pull: 3
push: 8
sit: 11
total: 48

M/41/225/6

row- 6 cal
squat 15
pull 2
push 6
sit 8
total 37

row - 9 calories
Squat 135# - 10
Pull - 9
Push - 8
Sit - 10

Total 46

Subbed SDHP for Cal row and did Jumping Pulls

Row: 12,12,12,12,12,12,12,12
SQ: 18,18,17,17,17,17,17,17
PULL:12,10,10,9,9,9,9,9
PUSH:15,15,15,15,14,12,12,12
SU: 14,14,14,14,14,14,14,14

TABATA SCORE: 64

cfwu x 1

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

6+13+5+5+10+39

Subbed SDHP for Rows.
Me- Rows- 12
Squats- 21
Pull ups- 10
Push ups- 19
Sit ups- 18
Total- 80

Travis- Rows- 10
Squats- 20
Pull ups- 9
Push ups- 17
Sit ups- 11
Total- 67 (Cut the push ups and sit ups shorts due to time. Only did 4 sets on these with a 30 sec rest between excercises.)

50/m/145
7,22,5,12,15 =61

dougsunshinetabatathis

Row: 5
Squat: 10
Pull-up: 5
Push-up: 8
Sit-up: 6

Total: 34

m/33/6-1/187

Row (Sub'd SDHP 10/13/12/12/12/12/12/12 = 95)
Squat (13/13/13/13/13/13/13/13 =104)
Pullup (5/5/6/5/5/5/5/5 = 41)
Pushup (12/12/12/12/10/6/7/6 = 77)
Situp (13/13/13/13/13/13/13/13 = 104)

Total Score = 421
Tabata Score = 49

Row=6
squat=13
pull=6
push=12
sit=8 (decline)
TOTAL=42

M/33/5'4"/142lbs
As rx'd
Tabata score:61
Total score: 585

did another tough wod in the morning..
then at night did the following:

8 minute Row
Tabata Pushups for 4 minutes
Tabata Weighted Sit-ups for 4 minutes
30 Pull ups...

M/33/144lbs/5'5"

Lost sheet with breakdown of all reps.
Tabata score - 59

4 rds: 30 DU's / 30 DB Snatch (35lb.) - 8:10

Row: 6
Squats: 17
Pull Ups: 10
Sit Ups: 11
Push Ups: 10
Total: 54

Kept sets across for the duration.

Total reps: 437ish

Row-9
squat-18
pullup- 6(modified)
pushup- 12
situp- 19
total- 64

Row=12
squats=17
pull-ups=5
push-ups=15
sit ups=8

Total: 57

subbed sdhp 45# for row

row: 11
squats: 15
pull ups: 2
push ups: 10
sit ups: 12

50

31/m/197

row: 7
squats: 15
pull-ups: 10
push-ups: 10
sit-ups: 10

TOTAL: 52

Sdhps w 45lbs: 16
squats to very low box 14
pullups 6
pushups chest to floor 10
situps ghd using bench 10

Total 56

since never really did before pushed rom and difficultly

No row, so I did the regular "Tabata something else"

pull- 10 (first was 12)
push- 8 (first was 20)
s/u- 13 (first was 22)
sq- 22 (all were 22)

total: 53

21/m/155/5'8

Row - 5
Squats - 26
Pull-ups - 6
Pushups - 9
Sit-ups - 15

TOTAL 61

ROW: 67C (13)
Squats: 133 (14)
Pull-up: 33 (2)
Push-ups: 73 (4)
Sit-ups: 118 (12)

Tabata: 45

intensity at its best - pacing was such an issue

Row: 7 (should have gone harder the first interval)
Squats: 17 (mentality really hit home on the 6th round, the burn was just too much)
Pull-ups: 6 (went for 12 on the first round thinking i could keep it up - I was so wrong)
Push-ups: 10 (should have learned from the pull-ups, but i didn't and did 20 the first round)
Sit-ups: 14 (a make shift ab mat with feet anchored - tried to plow through but the abs wouldn't contract near the end)

Total: 7 + 17 + 6 + 10 + 14 = 54

great workout

m/19/5'11/155

row= 6
squats= 18
pushups= 6
pull ups= 4
sit ups= 9

total= 43
should've paced better for push-ups, and felt sick during pull-ups so shouldve got more

16, 25, 8, 13, 12...74 total

Row=5
Squats=25
pullups=4
pushups=25
situps=25
total=84

Paced myself never went for max in reps of any set, dont know if thats right but thats the way I did it.

alright I scored it wrong, I was way off, woops.
Row=5
Squat=10
Pullup=4
Pushup=12
Situp=12
Total-43
There that looks better, I guess.

7 monitor broke, going form experience.
16
6
7
15
total=51

I walked into this WOD (and row) and the row just spit me out. 1st
R= 8-8-8-8-7-6-7= 6
S= 15-14-13-11-11-11-12=11
JUPU= 10-10-8-8-7-6-6= 6 (arms shot)
PU= 18-11-11-8-4-6-5= 5 (way too hard/fast first interval!)
SU= 12-10-8-7-7-6-5= 5 (Abs/back empty)
Low Total: 33
I think the game plan next time will be taking it out at a strong but controlled pace then trying to hold it, otherwise crash and burn. And make sure 8 intervals not 7. Not to worry I wasn't taking the full 1 min rest either... or thinking clearly! 50+ next time!

7+15+10+10+15=57

20100219 0430hrs
WOD100217: "Tabata This!": Tabata Row, Rest 1 minute, Tabata Squat, Rest 1 minute, Tabata Pull-up, Rest 1 minute, Tabata Push-up, Rest 1 minute, Tabata Sit-up
Sub'd Burpees for rows
Burpees = 6, 6, 6, 6, 5, 5, 5, 5
Squats = 15, 15, 15, 15, 13, 14, 11, 13
PUs = 5, 5, 5, 5, 5, 5, 5, 5
Push Ups = 10, 8, 7, 6, 6, 6, 6, 6
Sit Ups = 10, 10, 10, 10, 10, 10, 10, 10

Total = 5 + 11 + 5 + 6 + 10 = 37

Row 7 (high of 8)
Squat 16 (high of 22)
Pullup 6 (high of 12) killer
Pushup 9 (high of 12) killer-er
Situp 10 (high of 12)

Total low: 48

M/39/5'10"/168

#20 Reply

Do not take dramamine. Your workout or desire to workout would be seriously deflated. As part of a helicopter flight crew, I have had problems with motion sickness. The best medicine for this is to perform the activity that makes you sick. Start slowly by purposely making yourself dizzy and mixing up your equilibrium.Go until you just start to feel sick, then stop. Do it again the next day and so on. Pretty soon it will be very difficult to make yourself motion sick.
If you are new to Crossfit, this may have nothing to do with motion sickness. It feels like it, but I think that this is a common responce from the body, especially if you are new to the metabolic conditioning aspect of Crossfit. Stick with it, as with motion sickness, repetition and consistancy are key. Soon it will be much more difficult to get sick during a metcon.
Good luck.

Wow this was a tough one. First time I've done a Tabata... and I think I have learned alot for the next time.

Row- 8,8,8,8,8,8,8,8= 8
Squat- 26, 25, 25, 23, 23, 23, 24, 23= 23
Pull-up- 12, 10, 9, 9, 8, 7, 7, 7= 7
Push-up- 19, 15, 15, 15, 13, 12, 12, 12= 12
Sit-up- 14, 10, 10, 10, 12, 12, 12, 12= 10
Total= 60

M/31/150/5'6"

Row-6
Squat-12
Pullups-4
Pushup-6
Situps-9

Total=37

I thought I would score higher. My pacing was all off as I quickly learned. Although tallying up the least #s would seem to encourage pacing/less work rather than more.

26/F/5'7"/151

Row - 7
Squat - 15
Pullups - 5
Pushups - 7
Situps - 10

Total - 44

SDHP - 10
Squats - 15
Pullups - 6
Pushups - 8
Situps - 10

Total - 49

My Score 9, 16, 8, 10, 12 = 55

Jori, Finland

M/33 6'1 160

subbed hspu's for row.

36

As Rx'd:

LOWEST SCORE
Row: 6
Squat: 20
Deadhang Pullup: 4
Pushup: 8
Situp: 12
Total: 50

ACCUMULATIVE SCORE
Row: 6-7-7-6-6-6-6-6 = 50cal
Squat: 22-21-20-20-20-20-20-20 = 163
Deadhang Pullups: 10-7-4-4-4-4-4-4 = 41
Pushup: 20-15-10-10-10-10-10-8 = 93
Situp: 17-14-13-12-12-12-12-15 = 107
TOTAL: 454

As rx'd:

Row: 7
Squats: 16
Pullups: 8
Pushups: 8
Situps: 12

Total: 51

M/50/151/1-1-06

Row 6
Squat 16 (flamed out round 7)
PU 6
Push-up 7
Sit-up 9

Total 44

Pretty weak. Should have had double digits in SU; used to be able to hold 20 squats and just flamed out round 7.

Need more fuel.

@ home, as rx'd, ~ 55

totally fell apart in the last round of the pull-up's, was trying to sustain 12 and got a 9 on round 8...

Rx'd

12
15
4
15
0 (skipped this one as pukey came to visit)

Total: 46

Substituted SDHP for row. First 2 sets of pullups kipping, the rest were jumping pullups. Surprised at how weak my pushups were, but just starting with CF

SDHP 8
Squat 11
Pullup 7
Pshup 4
Situp 11

first tabata this I have done

m/42/144lb

As rx'd

Row: Min. 6 cal.
Squats: Min. 9
Pull ups: Min. 3
Press ups: Min 12
Sit ups: Min. 13

35yom / 206lbs

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Row: 4
Squat: 11
Pull-up: 3
Push-up: 5
Sit-up: 6

Total: 30

OUCH...I thought for sure I was going to puke on this one. I thought my conditioning was better, but my strength really gave out on the later rounds in each exercise. (see pull-ups and push-ups). Well, something to compare to, I guess.

Row 7
Squat 22
Pullup 6
Pushup 12
Situp 13
Total: 60

"Tabata This"

F/45y/62"/138# JULIA
Subbed: 30# SDLHP: 10 hi, 8 lo
Squats: 14 hi, 12 lo
Scaled: Jumping Pull Ups: 9 hi, 5 lo
Push Ups: 8 hi, 5 lo
Sit Ups: 8 hi, 6 lo
Totals: 49 hi, 36 lo

M/41y/68"/160# GEORGE
Subbed: 45# SDLHP: 12 hi, 12 lo
Squats: 16 hi, 14 lo
Pull Ups: 8 hi, 2 lo
Push Ups: 10 hi, 6 lo
Sit Ups: 13 hi, 7 lo
Totals: 59 hi, 41 lo

Almost too tired afterwards to be shaky!

02/20

6 - 12 -5 - 10- 10 = 43

77667766= 52

18 15 16 16 13 13 12 13= 116

5 5 5 5 5 5 5 5= 40

15 15 15 15 10 10 10 10 = 100

10 11 11 11 11 11 11 11 = 87

First Tabata this. Mixed up the order a little bit.
Row: 7 (low)/56 - 66 total
Pull: 8/64
Push: 15/120
Sit: 15/120
Squat: 17/136
Total: 496

did this again!!!

M/55yrs./5'10/170

67

48/M/182
6,6,6,7,6,6,6,6=49
18,13,12,13,12,11,12,12=103
10,7,6,6,5,4,5,4=47
11,9,7,5,5,5,5,6=53
12,12,11,10,10,10,10,10=85

victory today was getting to the garage and doing it.

Score was 8, 15, 5, 5, 8; pretty good reflection of my sick, sleep deprived life right now!

Oh yea, did not take the 1 min rests

as rx'd. My sit ups were Ab Mat Butterfly Sit Ups. I'm not sure if that is the standard or not? But that is how I rx'd it.

Any suggestions for calories row? I usually dominate the row (for time/distance), but the it seemed like the calorie things was tricky to figure out how to maximize.

7
13
5
9
9
----
=43

"Tabata This!"

Tabata Row SUB SDHP 13-12-12-12-12-12-12-12
Rest 1 minute
Tabata Squat 22-23-21-22-22-22-22-21
Rest 1 minute
Tabata Pull-up 12-9-8-7-6-7-6-6
Rest 1 minute
Tabata Push-up 20-14-12-10-10-10-10-9
Rest 1 minute
Tabata Sit-up 13-13-11-11-11-11-10-10

Total Score: 97 + 175 + 61 + 95 + 90 = 518
Tabata Score: 12 + 21 + 6 + 9 + 10 = 58

60 total subbed SDHP for Rowing.

12 SDHP
16 squats
9 pull ups
11 push ups
12 sit ups

@ the sweatbox
as Rx'd

Tabata:48
Total reps: 429

Was definately not happy with my
work done...had a 24hr stomach bug
that i was trying to push through while
hittin up the workout...not happy with my
results lookin for mid to high 50's next time!!!

row: 7-7-7-7-7-7-7-7= 56
sq: 17-17-17-17-17-17-17-20= 139
pull: 11-11-11-11-11-11-11-11= 88
push: 11-11-11-11-11-11-11-11= 88
situp: 12-12-12-11-11-11-11-12= 92

tabata: 57
total reps: 463

Overall was pretty happy with my performance.
pullups and situps at the end were most challenging. Way to fight thru Sledge! Their will always be a next time!!! And you will crush it!!!

had to do the row at the end due to unavailability

Sq - 17. Gamed this and should have done two more per set
Pull Up - 6 - did 8 for first 5, then 7,7,6
Push Up - also 6 - 15,15,13,12,10,9,7,6 - dumb, should have stuck at 10 or 11
Sit Up - gamed to 11 and should have done more
Row - machine was broken so it told me I did about 65 calories per 20 Secs!

WOD "Tabata This"

Row : 7-7-7-7-7-7-7-8 = 7
Squats : 16-16-16-16-16-16-16-16 =16
Pull-ups: 12-12-12-12-12-12-12-12 =12
Press-ups: 18-12-12-12-12-12-12-12 =12
Sit-ups : 16-16-16-16-16-16-16-16 =16

Tabata total = 63

1st WOD after Hosp. Told 2 wks off,but that was never gonnae happen ,had to watch wi D/L's and Sn. Halt. D/L's yesterday ,as i felt the blood pressure,but managed not to burst it open ,same the day wi B/P and Thrusters,just didnae hold my breath as much as usual,still holding back quite a lot on the wod as not sure what effect would have,but felt ok .try and catch up 2 wod's the morra !

@thegym

ROW 8-7-7-7-7-7-7-6 56(6)
SQUAT 15-15-15-15-15-15-15-15 120(15)
PULL 10-10-10-10-10-10-10-10 80(10)
PUSH 12-12-12-12-12-12-12-12 96(12)
SITUP 15-12-12-12-12-12-12-12 99(12)

TOTAL 451
TABATA 55

Row = 6
Squat = 12
Pullup = 6
Pushup = Forgot to do - don't know why
Situp = 8

C-
4, 18, 8, 10, 13
Mags-
2, 16, 7, 8, 10

8 rounds, 20 on 10 off:

row, damper 8:
060 (7,8,7,7,7,8,8,8)
pullups:
088 (12,12,10,10,12,12,10,10)
squats:
153 (19,20,19,19,19,19,19,19) unbroken
pushups:
104 (12,15,15,15,13,12,12,10)
anchored situps:
096 (12,12,12,12,12,12,12,12) unbroken

did workout in wrong order.

58 (07,10,19,10,12) 02/21/2010 501 (60,88,153,104,96)

subbed KB swings for rows

6+14+5+7+8=40

02/22

*** Just noted that I didn't rest 1 min between rotations.

M/28/185

Row: 6
Squat: 18
Pullup: 7
Pushup: 9
Situp: 14

Tabata Total: 54

m/178cm/89kg/34y
sub SDLHP for row: 12
Squat: 16
Pull-up: 6
Push-up: 10
Sit-up: 9
Tabata Total: 53

Row 7
Squat 11
Pull-up 3
Push up 6
Sit up 8

35

Row: 7
Squat: 18
Pull: 12
Push: 12
Sit: 14

7, 15, 5, 8, 10

45.

phew.

Row Squats Pull Push Sit
7 24 15 32 19
8 24 13 23 18
7 23 10 13 14
8 23 7 10 12
8 23 6 9 10
7 21 5 8 10
7 20 5 6 10
7 19 5 7 10

7 + 19 + 5 + 6 + 10 = 48

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

5,14,6,6,8 39

All started higher, went lower

subbed Sumo High Pulls for rows so I could do it at home

Row 12
Squat 18
Pull Up 4
Push UP 15
Sit Up 11

Total of 50

Row - 7
Squat - 16
Pull-Up - 5
Push-Up - 8
Sit-up - 7

Areas for improvement - Row and squat were pretty consistent throughout. Probably could have had a higher pull-up score, but I was trying to pace myself and figured five was a reasonable number (I did 5 reps throughout). Probably could have had a higher push-up score for the same reason. On the sit-ups I went the other way and blasted out 13 for the first three rounds and then faded down to 10 then 8 then 7 - maybe could have used a little pacing for that. Next time. Either way, a good fast paced WOD that did me in quite nicely.

CFWUx1
Row: 9-7-6-6-6-5-5-5
Sqs: 20x8
PUs: 11-10-10-10-8-8-8-8
PushUps; 12x8
SUs: 12x8
Total: 57 

sub'd bowflex row (120lbs) and counted reps

row - 11
squat - 15
pullup - 7
pushup - 12
situp - 13

Tabata Total: 58
Total score: 479

"Tabata This!"
As Rxd
Scored: Anderson, and Grimes

Tabata Row= 7-6
Tabata Squa=t 21- 22
Tabata Pull-up= 11-10
Tabata Push-up= 17-17
Tabata Sit-up= 16-11
= 72-66.
Anderson pull ups started at 17 worked down, the rest were pretty close to holding.
Need to make sure the volume on the timer watch is louder.
Sore at bicep/elbow from PU.
Avg HR was at 71%.

Theresa:
Tabata score - 42
Totoal reps - 344
row - 5
squat - 15
pullups - 5
pushups - 6
situps - 11 (ab-mat-unanchored)

M/24/6'1"/180

Crossfit Total:
BS- 285
SP- 165
DL- 345

M/59/212/6-2

Tabata Row 7 cal
Tabata Squat 15
Tabata Pull-up 1
Tabata Push-up 6
Tabata Sit-up 11
total 40

Did this at home.

Row = N/A
Squat = 22
Pull-Up = 3 (did these on the stair well so no kipping and only L-grip)
Push-up = 7
Sit-up = 15

Total = 57

SDHP - 12 (bar was approx 25-30#)
Squat - 17
Pullup - 5
Pushup - 5
Situp - 13

Total = 52

row 20
pull 4
squat 15
push 8
sits 9

Last week, did:
Row - 6
Squat - 20
PU - 4
Push - 11
Sit-up - 7

@ #158 - I'm a certified and experienced strength coach, too, and I must tell you that Wikipedia is not a site for "truths". It's just what a bunch of random people have to say about a specified topic... Paul was simply stating that to improve muscular endurance, this is not the most efficient way. We have a lot of research and success to prove our way, too. You don't need to insult the hard work and education we've put in to learning what we need to know to be good at our jobs.

@ #270 - Any strength coach telling you not to do full squats or box jumps is not up do date with their information. Those are things that used to be doen in the 70's that have since been disproven. Disproven, in fact, by the very guy that came up with them in the first place. Strength training today is about improving flexibility and strength through a varietey of avenues. The old school, set in their ways coaches will phase out pretty soon because their way doesn't work.

CrossFit Warmup

WOD as rx'd

Row-6
Squat-18,18,18,15,14,13,13,13 (13)
Pullup-9,5,5,4,3,5,3,4 (3)
Pushup-25,20,12,10,10,12,10 (10)
Situp-13,13,12,11,12,11,11,12 (12)

Total of minimums = 6+13+3+10+12 = 44

6, 20, 4, 15, 6

51 Total

Subbed in Back Extensions for Sit-ups, otherwise as rx'd.

M/25/5'11''/200

Did this workout today, 2/24.
N/A
16
3
12
12

m/35/225/6"0

row - 4
squat - 10
pull - 3
push - 7
sit - 10

total - 34

apparently i messed up when i did this. instead i read it as row 1 min for cals then tabata exercise and compare reps to cals. so i did:
row 1min (cals 21)
tabata squats (19, so i counted 19 as less than 21 for cals)
row 1min (cals were 15)
tabata PU
row 1min (cals were 16)
tabata Psh up
row 1min
tabata sit up (11)
with the exception of sit-ups reps were much higher for 20 s. than cals ergo grand total is 61

score was 61

"Mrs. Miyagi"; done on Tues 2/23/10
Row: 5-5-5-5-4-4-5-5 = 38
Squat: 18-19-18-18-18-18-18-18 = 145
Jumping pull-ups: 15-15-15-15-15-15-15-15 = 120
Push-ups: 9-9-9-9-9-9-9-13 = 76
Sit-ups: 14-12-11-11-11-11-11-11 = 92

Total: 471
Tabata: 57

I did the 5 rounds of max rep of 2/3 BW thrusters and pull ups on Tues 2/23/10. Planned doing this Tabata WOD on our rest day today Wed 2/24/10. However, I did a WOD that I made up.

Warm up:
10 min EFX
3 rounds:
10 pull-ups
10 push-ups
10 GHD sit-ups
10 squats

Squat clean thrusters:
115# x 5
115# x 5
125# x 5
125# x 5
135# x 5
155# x 5

WU
2nd wod after being out sick for 2 wks
Row: 10/9/8/7/7/6/6/6 (6)
Squat: 16/17/19/17/17/17/17/17 (17)
Pull Up: 10/6/6/5/5/5/5/5 (5)
Push Up: 25/20/13/13/11/11/11/11 (11)
Sit Up: 11/11/10/8/7/7/7/9 (7)
Total=46
M/49/195#/72"

5, 10, 4, 6, 8 = 33

EJ
M/36/170
SUBBED ROW 100LBS X10
SQT 16
PULLS 7
PUSH 10
SITUP 11
TOTAL 54

155/5'8"

Row 4
Squat 15
Pullup (assist 70) 4
Pushup 8
Situp 10
Total 41

30/m/71"/180#/Camp Taji, Iraq

CFWU x1
(Sub burpees for row)

42+142+69+93+107=453

Row 8
Squat 19
Pullup 5
Pushup 5 (dropped to 5 from 10 on round 7)
Situp 14
Total 51

23.m.140.65"

as rx'd
Row: 51(PR), 6(PR)
Squat: 120(PR), 13(PR)
Pull Up: 60(PR), 5(PR)
Push Up: 112(PR), 10(PR)
Sit Up: 121(PR), 12(PR)

Total: 464(PR)
Lowest Rep Total: 46(PR)

as rx'd

Row: 7
Squat: 16
Pullup: 7
Pushup: 12
Situp: 12

Total: 54

I did not try to "game" this, but gave max effort on each set.

“This is how God showed his love among us: He sent his one and only Son into the world that we might live through him.”- 1 John 4:9

m/36/5'9/182
CFWU-3. Reg. Superman. Burgener. DU
Row: 8,8,7,7,7,6,6,6 - 6
Squat: 16,16,16,14,14,14,14,14-14
Pullup: 14,10,9,8,8,8,8,8 - 8
Pushup: 15,15,15,15,12,12,11,11 - 11
Situp: 13,12,12,12,12,12,12,12-12
Ttl: 51
Get more knee bend on row. Need to work harder on squats.

7, 16, 3, 6, 13 = 45

Row (meters) = 800
Squat =100
Pullups = 37 (assisted after 15)
Pushups = 63
Situps = 77

M/22/167#/6'

As RX'd

Row: 4
Squat: 15
Pull-Up: 7
Push-Up: 8
Sit-Up: 10

Total: 44

Tabata 35lb db sdhp
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

10 - 15 - 6 - 5 - 8 = 44

Pullups were 8 till round 7, pushups 10 till rnd 7, then 9/5.

29/m/180

used abmat for SU

Row: 7
Squat: 20
PU: 10
Pushup: 10
SU: 10

total: 57

Screwed up the order, not sure if that would have made a difference though. Situps were inclined on a bench with 1 stepper. Pullups were deadhang. Met Pukie Jnr on a mile run/100DUs after. Lots of room for improvement.

Row - 7-8-7-7-6-6-6-7 (6)
Pullup - 7-7-5-5-5-5-5-5 (5)
Pushup - 12-12-12-9-9-8-8-8 (8)
Situp - 8-8-7-6-6-5-5-5 (5)
Squat - 15-15-15-15-12-12-12-13 (12)

Total: 36

[36]

Row 12 8 5 6 4 6 4 5 = 50 tabata-4
Squat 20 19 17 12 16 15 14 13 = 126 tabata-13
Pull-up 9 8 5 6 5 5 5 4 = 47 tabata-4
Push-up 10 10 10 10 10 10 10 15 = 85 tabata-10
Sit-up 10 10 10 10 10 10 10 12 = 82 tabata-10
total = 390 total -41

M/34/170

Tabata Row -- 6/7/6/6/7/6/6/6 = 6
Rest 1 minute
Tabata Squat -- 16/16/17/16/16/16/17/17 = 16
Rest 1 minute
Tabata Pull-up -- 8/8/8/8/8/8/7/7 = 7
Rest 1 minute
Tabata Push-up -- 14/14/12/11/12/11/10/10 = 10
Rest 1 minute
Tabata Sit-up (Abmat)--13/13/13/13/13/13/13/14=13

Total = 52

finished with 5:00 jump rope work

subbed sdhp for row

35

34 yom. In keto

Row-2
Squat-10
Pullup-5
Pushup-8
Situp-10
35

44/m/196

no wu

Row-5
Squat-11
Pullup-2
Pushup-6
Situp-7

Total- 31

SDHP: 9,9,9,9,7,0*,9,9=61
Squat: 12,11,10,10,8,8,8,8=75
Pull: 5,5,5,5,5,5,5,4=39
Push: 8,8,8,8,6,6,4,4=52
Sit: 7,7,7,7,7,5,5,5=50
Tabata: 0+8+4+4+5=21
*Came out too quickly w/out enough warm up & HR got me in SDHP's. Probably should have started over.

2/21/2010 Strained back bad while rowing due to over exertion from previous WOD. Attempted again 3 weeks of healing. Very weak now, 3/17/2010, 7+17+4+5+9+43.

row-7
squat-12
pullup-8
pushup-12
situp-12

total-51

row 5
squat 15
pull up 5
push up 11
sit up 12
Total 48