August 25, 2010

Wednesday 100825

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The 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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.

See "How Fit Are You?" - [pdf]

BarkemeyerFarmerCarryRecordHighlandGames_th.jpg

Enlarge image

Jason Barkemeyer, Highland Games 173 pounds each farmer walk.


"Spirit of the Games: Part 2" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]


WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]


From the vault: Greg Amundson "Test 3" video - [wmv] [mov]


James Hobart prepares for the 2010 CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv] [mov]

Posted by lauren at August 25, 2010 5:00 PM
Comments

if you cant do muscle ups what do you sub?

Comment #1 - Posted by: tom at August 24, 2010 5:02 PM

check FAQ - 3 to 4 pull-ups and dips per muscle up. But the transition time alone from that in a 4 minute period is going to kill the amount of reps you'll get

Check out Jeff Tuckers vids on developing the muscle up in the Journal. He shows how you can do a self-assisted progression from a kneeling position that really helps.

Comment #2 - Posted by: harry at August 24, 2010 5:14 PM

100824 Rx'ed

29:48

Comment #3 - Posted by: quinn McCutchen M/40/146/5'10" at August 24, 2010 5:23 PM

Thank you Harry

Comment #4 - Posted by: tom at August 24, 2010 5:27 PM

In the vault video, it's cool to see a stack of bikes upstairs at the gym. I wonder how many box's have bikes?

Comment #5 - Posted by: Noah at August 24, 2010 5:28 PM

and p.s.

Hobart is a machine.

Comment #6 - Posted by: Noah at August 24, 2010 5:36 PM

I just watched the video... impressive muscle ups, but garbage air squats! Does anybody do full extension squats anymore?!? Their backs were bent over, legs rarely straight at top (ie. < 180 degrees), and hips/flexors hardly pointing forward. Its easy to post great times/scores when form doesn't matter.

I'm dissapointed that this is the kind of "demo" that CrossFit is providing for followers... shouldn't you be setting the bar high with a great example of form/technique, not just pretty faces/bodies?

my 2 cents - rant over.

Comment #7 - Posted by: Bazehead at August 24, 2010 5:44 PM

Amundson is a beast! To stick that last MU was so GAME ON! The guy never shuts down....Thanks for the inspiration ALL-STAR!

Comment #8 - Posted by: JD at August 24, 2010 5:50 PM

I was gonna fire up on you Bazehead, but I hadn't watched the Vid yet....I just did and it shows some top athletes in everyday form....you're right, the technique was sloppy on a few of the athletes when it came to air squats....fighting that chest up would be a good thing as well as full extension...I guess I agree

Comment #9 - Posted by: JD at August 24, 2010 5:57 PM

CrossFit Southie looks sick!!!

Comment #10 - Posted by: Josh at August 24, 2010 5:57 PM

Great article from 2003. Now that it's the year 2010, any chance it can be updated to include women, seniors, etc.? We need an updated scoring system.

Comment #11 - Posted by: Cat at August 24, 2010 6:08 PM

Is the sub for a muscle up 3 pull-ups and 3 ring dips or 3 pull-ups and 3 parallel bar dips?

Thanks, the FAQ wasn't clear on that one.

Comment #12 - Posted by: sixer m/34/5'9"/160 at August 24, 2010 6:23 PM

Wife is baking delicious cookies that I cannot enjoy. Damn you paleo, damn you

Comment #13 - Posted by: Randy at August 24, 2010 6:42 PM

Can we have daily Annie videos please? She's fantastic.

Comment #14 - Posted by: samsterdam at August 24, 2010 6:53 PM

Awesome to see more of Greg A featured on the mainsite! Original fire-breather and great person on top of that!

Comment #15 - Posted by: nadia shatila at August 24, 2010 7:00 PM

Completely agree regarding the ROM critique on the air squat. Fully open the hips anyone? (and the bent over posture too)

Well, I guess this is just the 20% slop I keep hearing about...

Comment #16 - Posted by: rob at August 24, 2010 7:15 PM

That's my older brother in the pic, and you can't see it but he's murdering some pretty hefty competition behind him. I bow down to him, because he is a beast! Much love bro!

Comment #17 - Posted by: Jared at August 24, 2010 7:19 PM

are you supposed to do muscle-ups with that much momentum? I'm not picking on their form, I really am not sure. If so, then that explains why I can only do a few of them!

Comment #18 - Posted by: Tyler Duniho at August 24, 2010 7:54 PM

I hate to say it, but Bazehead has a point. I think if they were fully extending at that speed they might blow their knee caps out though...

Comment #19 - Posted by: Mike S at August 24, 2010 8:23 PM

Amundson rules.

Comment #20 - Posted by: G. Ashton at August 24, 2010 8:39 PM

ALSO mad respect for Speal I would kill to train with that guy. A true firebreather.

Comment #21 - Posted by: Mike S at August 24, 2010 9:30 PM

ALSO mad respect for Speal I would kill to train with that guy. A true firebreather.

Comment #22 - Posted by: Mike S at August 24, 2010 9:30 PM

22 Tabata squat

10 MU's

220...lousy score was hoping for better

Did it in the basement at 12:30 after talking myself into it...walked 18 holes two days in a row and my knee was bugging me a bit

Subbed 3 pull ups and 3 dips since I have no rings...surprised how quick my arms got tired...legs felt good though

Comment #23 - Posted by: Cleveland at August 24, 2010 9:51 PM

So i am confused, are we going to do the rest of the "How fit are you" test, or is this the only planned exercise.

Comment #24 - Posted by: Austin at August 24, 2010 11:06 PM

Lol at the squats on the video. The lady in the White vest hardly stood back up let alone full hip exentsion. Great muscle ups though.

222

Comment #25 - Posted by: Bob at August 24, 2010 11:07 PM

M55/175

Tabata Squat 20 (to full hip extension :)

Muscle Ups 17 Total Score = 340

This workout 5 min after completing a 10-9-8-7-6-5-4-3-2-1 of OHS 95#/KB Swing 2pood/Burpee in 10:06

Comment #26 - Posted by: Rick Sinclair at August 25, 2010 12:37 AM

50 18 inch jumps (I did 16 inch)
40 squats
30 sit ups
20 push ups
10 pull ups (did two sets max then switched toassisted for last two rounds)

37:30....actually not bad


20 seconds on 10 seconds off squats...17 tabata score

In four minutes: subbed 1 for 1 pull ups and 3to1 dips for muscle ups: 12 tabata score

12 X 17 equals 204

equals bad!

Comment #27 - Posted by: Mike Kelly at August 25, 2010 1:42 AM

M/26/70"/195lbs

JUST COMPLETED MY FIRST MUSCLE UP W/ FULL RANGE OF MOTION YESTERDAY.

On Ship at Sea (25 Aug 2010 - Wednesday):

Test 3:
Tabata Squats (Lowest Rep was 20 squats) x 8 Rounds
12x Muscle Ups in 4 Minutes

Rx'ed

Comment #28 - Posted by: Christian at August 25, 2010 2:00 AM

20 20 19 19 18 17 17 16
muscle ups 28
warmed up power cleans 105kg

Comment #29 - Posted by: charbs m/25/190 at August 25, 2010 2:36 AM

trust me, that was MORE painful for me to watch than it was for you guys. i was so worried about getting depth, that i was completely ignoring the top of the squat. EWWWW. i totally pull my score for that :( i can't even tell you how many times i've called our athletes on that, and then i go and bastardize it myself. shame on me. back to training weaknesses...

thanks for calling me on it, though. and, i love the "white vest" comment! never heard that one for a sports bra. i'm SO stealing that!

Comment #30 - Posted by: Heather Keenan Bergeron at August 25, 2010 3:05 AM

m/45/185

22 x 21= 462

Comment #31 - Posted by: cosmo at August 25, 2010 3:21 AM

Was surprised to see you not fully opening hips at top. Good on you to call it and pull your score. One of the people sitting watching should have called you out at the time. We all know in the heat of the moment the mind doesn't do what you think it its doing. Thats why we all need coaches watching everything we do and reminding us to strive for excellence.

Comment #32 - Posted by: Graham and Lorraine at August 25, 2010 3:30 AM

F/40/5'6"/150

min squats: 13

25 MU progressions, feet on stool

not worth doing the math as it doesn't mean much without true muscle-ups

Comment #33 - Posted by: mom to five at August 25, 2010 4:49 AM

Subbed 3 pullups / 1 ring dip per muscle up.

20 x 11 = 220

An uncommon early morning workout. I couldn't catch my breath after the squats, so I probably wasted almost half a minute before getting into the pullups. Too many transitions with this sub. Wish I could hang my rings someplace high enough for the muscle ups.

Comment #34 - Posted by: Alton 30yo, 5'11", 175lbs at August 25, 2010 4:54 AM

Rx'd: 600 (30 sq x 20 mu)

Comment #35 - Posted by: amped 36/M/195/6' at August 25, 2010 5:09 AM

spealler rocks! he seems like such a nice guy and his attitude i hope is a true reflection of the crossfit comunity and if its not then crossfitters take note and prepair for change as thats the way forward. Spirit of the games award for sure went to the right person in my book..

Comment #36 - Posted by: joe stephens at August 25, 2010 5:32 AM

m/41/6'0"/193

squats = 15
mu progressions (from knees) = 20

Comment #37 - Posted by: Jeff H at August 25, 2010 5:32 AM

amped #32 wrote:
Rx'd: 600 (30 sq x 20 mu)

30 for Tabata squats seems (undoably) high....
two-thirds of a second per rep on the 8th round?

I'm just sayin'....

Dave T.

Comment #38 - Posted by: Dave T. at August 25, 2010 5:35 AM

Heather - class act.

I noticed it, too, and catch myself worrying about depth more than I do about opening up all the way at the top.

Great video of Speal and Greg.

Comment #39 - Posted by: JenJ at August 25, 2010 5:45 AM

Talk about humbling I just read the "How fit are you?" article. My score would without a doubt be exactly a 20 and that's because that's the lowest you can get apparently. Just when you think you're starting to get in shape haha you see something like that. That's why I love the program!

Comment #40 - Posted by: Matt 24/m/185 at August 25, 2010 5:54 AM

I can't do a MU or have rings so my SUB will be
4 minutes of pull ups and then whatever number I get I will do the same amount as fast as possible of dips (so its even). Then divide the of PUs by 4...that will be my MU number. I think this is the best way to sub for this wod.

28/f/5'/118

Comment #41 - Posted by: venassa at August 25, 2010 6:07 AM

i'm glad heather chimed in. I was going to ask in a workout like this where speed is a necessity for training purposes is it better to forgo full hip ext. for speed or should the goal be full ROM to develop the motor pattern that'll translate for other lifts that rely on that open hip and then and only then when it's ingrained focus on speed?

Comment #42 - Posted by: brian t at August 25, 2010 6:12 AM

i'm glad heather chimed in. I was going to ask in a workout like this where speed is a necessity for training purposes is it better to forgo full hip ext. for speed or should the goal be full ROM to develop the motor pattern that'll translate for other lifts that rely on that open hip and then and only then when it's ingrained focus on speed?

Comment #43 - Posted by: brian t at August 25, 2010 6:12 AM

17 = Minimum Tabata Squat Score

Subbed 4:1 Ring dips and Ring pull ups for muscle ups. 4:00 ring pull ups = 26, 4:00 ring dips (still riding the strap) = 25. At a 4:1 ratio that gives me about 6 muscle ups.

6 x 17 = 102

Even after substitution, I still get a 0. Lots of room for improvement.

Comment #44 - Posted by: Jim M/32/5'6"/167 at August 25, 2010 6:19 AM

m/36/154

Squats 21x25 muscle ups = 525
I just did 30 m/u for time on monday 4:57 pr by 25 seconds.

Comment #45 - Posted by: Shane Cross at August 25, 2010 6:19 AM

M/21/67"/159lb

Min. Squat: 16
Sub. 3xPU+3xDIP: 10

Comment #46 - Posted by: mnetheri at August 25, 2010 6:22 AM

M/27/6'1/213

Tabata= 22
Muscleups= 21

Total= 462 Rx'd

Comment #47 - Posted by: Dan Collins at August 25, 2010 6:23 AM

As rx

Tabata 21
Muscle up 25

Total 505

M/27/174 5'9"

Comment #48 - Posted by: Liverpoolptdean at August 25, 2010 6:25 AM

Sorry bad counting

21 x 25 525

Comment #49 - Posted by: Liverpoolptdean at August 25, 2010 6:27 AM

as RX'ed:

644 (23 x 28). PR

Comment #50 - Posted by: Lex at August 25, 2010 6:28 AM

26/m/5'11"/205
18 x 17 = 306

Comment #51 - Posted by: Nickosaurus at August 25, 2010 6:28 AM

M/36/5'11"/175

subbed 3 pull-ups and 3 dips for each muscle up:

20 x 11 = 220

Comment #52 - Posted by: Sandi Trixx at August 25, 2010 6:42 AM

21 x 25 = 525 as rx'd
pretty happy w/ that

Comment #53 - Posted by: Nick 24/187/5'9 at August 25, 2010 6:45 AM

Rx'd 21 * 21

441

Comment #54 - Posted by: DSides at August 25, 2010 6:57 AM

15 x 15 = 225

Also squat clean and jerk 3RM, 180 lbs, PR by 5

Comment #55 - Posted by: Latham M/30/180 Camp Cropper at August 25, 2010 7:02 AM

How's the scoring go on the Tabata? avg over 8 rounds or # on the last round? Watched both demos but still not sure. I love this place!

Comment #56 - Posted by: Murray at August 25, 2010 7:07 AM

How's the scoring go on the Tabata? avg over 8 rounds or # on the last round? Watched both demos but still not sure. I love this place!

Comment #57 - Posted by: Murray at August 25, 2010 7:13 AM

Darn it!!! I just re-read the description and found the answer duh - sorry.

Comment #58 - Posted by: Murray at August 25, 2010 7:18 AM

Rx'd

22 x 13 = 286

Comment #59 - Posted by: Pokey at August 25, 2010 7:22 AM

256 (16x16)

Comment #60 - Posted by: austin cooper at August 25, 2010 7:29 AM

Tabata squat: 23
Muscle-up: 17
Score: 391

Comment #61 - Posted by: Ben 31/5'5"/145 at August 25, 2010 7:29 AM

M/31/5'9"/170lb

AS Rx: 528 (24x22)

Comment #62 - Posted by: HQ at August 25, 2010 7:40 AM

18(TS) * 16(MU) = 288

Comment #63 - Posted by: B. Rhaly at August 25, 2010 7:42 AM

Great to see Greg's old videos on here still.

Comment #64 - Posted by: Eric @ CrossFit North County at August 25, 2010 7:43 AM

420 (20 x 21) Rx'd

Comment #65 - Posted by: Zeb m/29/5'8"/165 at August 25, 2010 7:44 AM

tabata squat = 20
muscle up = 17
(kneeling position w/toes on box)

Comment #66 - Posted by: dingrr 51/m/165 at August 25, 2010 7:46 AM

180 (18 X 10)

Comment #67 - Posted by: SB at August 25, 2010 7:48 AM

Hmmm ... to get a 20 point score on any 1 of the 5 tests looks crazy hard.

I remember the video of Max attempting to do the 224# for the 15 rep C&J (Test 2).

Seeing that Max and Graham are both just shy of the 20 point scores (in their given Tests), I wonder if anyone has hit a 20 point score yet - Let alone a 100 point total.

Comment #68 - Posted by: Evan - CrossFit Diesel at August 25, 2010 8:12 AM

Tabata Squats: 21
MU's: 17

Total: 357

Comment #69 - Posted by: tjo 43/185 at August 25, 2010 8:24 AM

anybody know what the song is in gregs vid?

Comment #70 - Posted by: brandon c at August 25, 2010 8:29 AM

nevermind i found it.

Comment #71 - Posted by: brandon c at August 25, 2010 8:30 AM

Very, very frustrating today.

Test 3

Tabata Squats
20/20/20/20/19/18/19/19

Score = 18

Max Muscle Ups in 4:00

6 (Hit the first 5 unbroken, but that just fried my false grip and was only able to manage 1 more in the last three minutes)

Score: 108

Put some wrist wraps on after the workout was over and got some coaching points, then did another five or six muscle ups to work technique. They did start to feel better as a result of that, but still...not one of my better days.

Comment #72 - Posted by: Shane Jensen (M/22/5'11"/182) at August 25, 2010 8:33 AM

I'm kind of new to this, but have done these exercises in the past. Can someone please explain how many of each you do and how it works? Thanks for any info!

Comment #73 - Posted by: Adam at August 25, 2010 8:50 AM

Is it harder to do a Muscle UP on a pullup bar or rings? I have no rings at my gym. Thanks

Comment #74 - Posted by: Dan at August 25, 2010 9:02 AM

20 (20x1) Got 1 muscle-up, then 12 jumping muscle-ups.

Comment #75 - Posted by: gb 43/m/71"/185# at August 25, 2010 9:06 AM

2010-08-25: 17X12=204.

Comment #76 - Posted by: gs at August 25, 2010 9:08 AM

Tabata Squat
Max reps of Muscle-ups (progressives {sitting}) in 4 minutes

288 (16 x 18)

Comment #77 - Posted by: fitz997 at August 25, 2010 9:08 AM

subbed bar MU
19*10=190

Comment #78 - Posted by: Del 27/M/1.65m/78kg at August 25, 2010 9:20 AM


Bravo to all that took part! Looks like this is a real mental challange as well as a physical challange

Comment #79 - Posted by: Fit Tip Daily.com at August 25, 2010 9:20 AM

did i miss "test 1" and "test 2"? if so, what are they

Comment #80 - Posted by: richr at August 25, 2010 9:23 AM

m/178cm/86kg/34y
20x22=440

Comment #81 - Posted by: gepeto at August 25, 2010 9:23 AM

23x23=529

Squats below parallel with full hip extension. Ring MUs started and ended each rep with straight elbows. 11 consecutive to start; doubles and singles after that effort. A muted kip to start the MU (doing them inside my power rack, not enough room to swing or enough ceiling height to start with straight legs), no kip when pushing from the bottom of the dip to support.

Managed to hit 25 reps in the squats twice, but could not hold it for the eight rounds:

25
25
24
23
23
24
23
24

Comment #82 - Posted by: Kelly Moore 47/F/5'/114# at August 25, 2010 9:24 AM

M/36/72"/227

score was 0

I got 18 on the tabata squats (22, 21, 21, 21, 18 on last 4 rounds)

I spent the entire 4 minutes trying for my first MU, obviously unsuccessfully. pullups and dips have gotten easier for me over the last couple months, but I've got to really work on the MUs.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #83 - Posted by: Ken "Chappy B+" at August 25, 2010 9:25 AM

"Test 3"

24-24-24-24-24-24-24-24 PR
Probably had a couple reps that were just below full extension at the top, did my best to make sure I could feel that pop of the hip opening.

max MU (bent arm at bottom)
26, one miss on rep 9

24 x 26 = 624

Tough one!! MU's got rough!!

Comment #84 - Posted by: jay rhodes 26/5'10"/163 at August 25, 2010 9:35 AM

Did yesterday's WOD this morning, a day after doing 400m lunges. Probably won't do the squats on this one today, but I'll go for the muscle-ups. Yay.

Comment #85 - Posted by: JSully at August 25, 2010 9:40 AM

M/28/70/160

Tabata - 19
MU - 3x PU & dips - 10

Total - 190

Lost balance for a split second and had to regroup quickly but lost a rep or 2 on squats. Dips kicked my butt today, haven't been doing them much lately.

Comment #86 - Posted by: WJC at August 25, 2010 9:46 AM

Air squats: 10,11,12,12,12,12,12,11
Sub 3 pullups and 2 pushups for muscle ups: 10 rounds

Score = 10x10 = 100
M/31/6'-2.5"/165lbs

Comment #87 - Posted by: Nick Papageorge at August 25, 2010 9:54 AM

30/M/140/5'10

AS RX'D

Squats, 22,22,22,21,20,17,17,17

Muscle Ups 15

Score 17 x 15 = 255

SANTI

Comment #88 - Posted by: SANTI at August 25, 2010 10:14 AM

GREAT PERFORMANCES HI-LIGHTED TODAY!!!

My score is pretty sad~ BUT, I was back in the rings for my first Muscle Up WOD as RX'D in over a year!!

Tabata Squats: 24, 24, 24, 24, 24, 24, 24, 24 (could have done those all day)
Muscle Ups: 8

24x8=192

Comment #89 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at August 25, 2010 10:18 AM

MU's executed a from standing position with rings just within arms reach but not dead hang.

Score: 21x21 = 441

Getting closer to dead hanging MUs but my false grip still needs work. Sometimes I'll miss due to the grip and other times my elbows flare out and I lose my form. I'm planning to work weighted pull ups and dips in for strength and continue the MUs from the standing position so I can sharpen the grip and technique.

Never so humbling an experience as that of a skill you have yet to master.

Comment #90 - Posted by: stryder9 M/36/5'8"/155# at August 25, 2010 10:19 AM

First “CF” workout since surgery but have been staying active with yoga 5x/week, swimming, trail running, weight routines working on slow/deliberate/form but no oly / power lifting, kayaking, and just playing outside ;) Prob stay off the real heavy wts for awhile.

6 R:
400m Run
25 burpees
=26:07

Erin

Comment #91 - Posted by: in8girl at August 25, 2010 10:30 AM

CrossFit Go Hard in Philly.
Sean Thomson 25 Tabata squats (lowest)
22 Muscle ups
Score- 550

Comment #92 - Posted by: sean thomson at August 25, 2010 10:36 AM

21x15=315. Yuk.

Comment #93 - Posted by: Pistol Pete M/34/5'7"/172# at August 25, 2010 10:38 AM

16 butt-to-med ball squats
6 MU's (3 k. pull ups & 3 reg. dips=1 MU)

16x6=96 total

Comment #94 - Posted by: The Anaconda at August 25, 2010 10:40 AM

CFWU x3

squats: 18/18/17/17/17/17/16/16
MU (subbed 3 pullups & 3 dips): 10

Total: 160

Comment #95 - Posted by: Matthew at August 25, 2010 10:42 AM

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

tabatta score 18
MU's 15reps
total 270

Tabata was 19 across the board till set 7 and I missed the 19th rep, I was mad. Got the 18 on the 8th round

all MU's with turnout. No misses. I got 4 first go, then 2's till the last one.

Comment #96 - Posted by: NikNichols42yo 5'7'' 165lbs at August 25, 2010 10:46 AM

squats- 16
subbed 3 pullups/assisted dips- 7
Total-112

Comment #97 - Posted by: thinlizzie at August 25, 2010 10:48 AM

M/34/507/157
Tabata Score 21 x Muscle Ups 15 = 315

Comment #98 - Posted by: William H. at August 25, 2010 10:50 AM

Tabata squats 21, mu's 17. Score 357

First 10 mu's in 2 minutes

Comment #99 - Posted by: Jim D. 49/m/165/5'11" at August 25, 2010 11:02 AM

squats-19
MU-----17
Total--323

Comment #100 - Posted by: Jonblaze at August 25, 2010 11:04 AM

strict squats (17)
Bar muscle ups (18) 306

Comment #101 - Posted by: Jette 41/M/5'11"/175 at August 25, 2010 11:04 AM

Just did the MUs today, I need to save my legs for soccer this evening, first game of the season. 25 MUs in 4 mins.

Comment #102 - Posted by: magnus 24/5'8"/160 at August 25, 2010 11:17 AM

tabata squat 17 (lowest round score)

MU's 28 (1st 10 MU's unbroken)

Score 476

Comment #103 - Posted by: steve_t_47_5'7"_138# at August 25, 2010 11:18 AM

500. (20 squats and 25 muscle ups) wearing a weighted vest with 12 lb load.

Male
30 years old
6'5.5"
252 lbs

Comment #104 - Posted by: Kevin_In_Philadelphia at August 25, 2010 11:19 AM

write down if you used a ball, rx with or rx without ball, makes a huge difference

Comment #105 - Posted by: Jon at August 25, 2010 11:25 AM

23x23=529

Squats below parallel with full hip extension each rep. Managed 25 reps twice, but could not hold the pace the entire eight rounds. Had to settle with 23 as the score.

25
25
24
23
23
24
23
24

Ring MUs started and ended with straight elbows each rep. 11 consecutive to start, doubles and singles after for the remainder of the four minutes.

Comment #106 - Posted by: Kelly Moore 47/F/5'/114# at August 25, 2010 11:31 AM

m/47/179
tabata =20
mu = 18
score = 360

Comment #107 - Posted by: Troy at August 25, 2010 11:34 AM

m/32/170lb/5'8"

22x21=462

Jump MU's

Comment #108 - Posted by: Adam at August 25, 2010 11:34 AM

1/2 mile jog warm up

tabata:19
MUs: 12 (1 mu = 3 pull-ups + 3 parallel dips, so 36 pull-ups and 36 dips in 4 minutes)

19x12= 228
not having rings killed my number of MUs

Then 2 mile jog cool down

Comment #109 - Posted by: nucf m/24/5'7"/155 at August 25, 2010 11:40 AM

Today:

SB: 5 x 3 reps Bench press 50-60-65-65-70 (some help) kg
WOD: Christine 60 kg DL 13:29

Comment #110 - Posted by: Johan S at August 25, 2010 11:43 AM

29/6'8"/222

16 x 4 - 66

Comment #111 - Posted by: Stretch at August 25, 2010 12:15 PM

M/32/6'3"/200

Rx'd: 20x22=440

Comment #112 - Posted by: Ben S at August 25, 2010 12:17 PM

23/21 RX

Comment #113 - Posted by: Eric Sweet/M/182/69"/31 at August 25, 2010 12:20 PM

M/25/6'7/212

18 x 18 = 324 rxd

Comment #114 - Posted by: Jones at August 25, 2010 12:23 PM

M/25/6'7/212

18 x 18 = 324 rxd

Comment #115 - Posted by: Jones at August 25, 2010 12:23 PM

Kelly Moore = Legit.

Glad to see you posting again, Kelly. I suspect this is something that the girls may beat the boys at overall. Annie and Nicole come to mind. I'm betting Annie can do a 25 or better on squats and a pretty respectable number of MUs as well.

Made up sprint workout. Shoulder still healing so this will have to be made up in a week or so.

Dale

Comment #116 - Posted by: Dale_Saran at August 25, 2010 12:31 PM

M/23/170#/6'

As Rx'd

17x19= 323

Comment #117 - Posted by: Daniel B at August 25, 2010 12:32 PM

subbed 3x pullups/dips...no rings

14 squats
48 pullups/48 dips = 16 muscle ups.

total = 224

what I expected from the pullups and dips but squats way under par...was expecting 20 at the very least.

based on my dissappointed of today's wod, I waited a few hours than did "tabats something else."

pullups - 70
pushups - 126
situps - 85
squats - 127
TOTAL = 408

Comment #118 - Posted by: cnc1911 at August 25, 2010 12:33 PM

20 x 16

Comment #119 - Posted by: James Cebedo at August 25, 2010 12:33 PM

Hey amped (#35)... How bout you post a video of that Tabata score of 30!?!?!?

Comment #120 - Posted by: Brett Bartlett at August 25, 2010 12:36 PM

30 x 13 = 390

Did 3 pull-ups/dips for MUs. Made 13 + 3 pull-ups

Comment #121 - Posted by: John m/41/68"/165 at August 25, 2010 12:36 PM

18 squats..
Subbed 3 pullups & 3 dips forr 1 mu.. 9 "mus"

162 total.

Comment #122 - Posted by: em :) at August 25, 2010 12:38 PM

#7/#30 Heather - kudos for your integrity regarding the squats.

You were cruising and did 23 poor form squats... I question whether Kristan Klever can do 25 squats in good form. Is that possible?

Comment #123 - Posted by: Bazehead at August 25, 2010 12:39 PM

31/m/195# 5'11

17 squats X 23 M.U. = 391

Comment #124 - Posted by: mffrto at August 25, 2010 12:51 PM

tabata squats 20
muscle ups 20
score=400

Comment #125 - Posted by: malafronte (30/m/145#/Ft Hood TX) at August 25, 2010 1:00 PM

M/24/6'1"/180

As Rx'd:

17x17=289

Comment #126 - Posted by: upstatesooner at August 25, 2010 1:00 PM

26/m/5'11"/175
As rx'd
16x15=240
I am ashamed. Blame it on the lunges and squats yesterday. I could normally hold at least 18 but I didn't so there's that.

Comment #127 - Posted by: justaman - liberty, sc at August 25, 2010 1:01 PM

First WOD ever

Tabata: 16
MU: 18
Total: 288

Comment #128 - Posted by: Jules at August 25, 2010 1:09 PM

Squats-17
MUs-2
34
No excuses... other than apparently I forgot to pack my muscle up panties. ;)

Comment #129 - Posted by: brittk at August 25, 2010 1:11 PM

Heather let's see the video of you redeeming yourself!

Comment #130 - Posted by: paul at August 25, 2010 1:13 PM

Love the "How Fit Are You" article. We're gonna do those 5 tests (workouts) next week M-F at my gym.

Comment #131 - Posted by: Matt, 21 Fitness - CrossFit Orange at August 25, 2010 1:17 PM

35 yom 210 bwt
mobility wod
sprint start technique

test 3 as rx'd
15x3
score 45 or 0 points

test 1 as rx'd
300lb bench max
35 pullups
score 10500 or 12pts

Comment #132 - Posted by: brian t at August 25, 2010 1:19 PM

420 (20/21)

Awesome workout!

Comment #133 - Posted by: james.patrick [M/48/66"/135] at August 25, 2010 1:22 PM

49 / 179

15 squats and 3 MUs == 45

I gamed the squats. Not that 20 was in the picture or anything, but 16 or 17 should be possible for the future.

Arthritic shoulder said 3 MUs was enough and I quit at 1 minute into the 4.

Comment #134 - Posted by: tom perry at August 25, 2010 1:30 PM

15 x 12 = 180

Comment #135 - Posted by: Vlad at August 25, 2010 1:41 PM

502 (21x24)

My quads are still fried from the 400m WL. I guess yesterdays WOD didnt help either. The tabata squats killed me today!!!

Comment #136 - Posted by: BH2 m/31/5'9/178 at August 25, 2010 1:59 PM

age 20 bw 170

Tabata score: 22
Muscle ups: 17 (failed on two reps)

total score: 374

Comment #137 - Posted by: Chris S at August 25, 2010 2:01 PM

14 squats X 4 muscleup subs(4 pullups and 4 dips)

Comment #138 - Posted by: tom at August 25, 2010 2:12 PM

@brooks
warmup
CFWU 3x10
16/15/16/15/16/17/16/16/
3pullups//3 dips to 10 rounds 6mins
rowed 10 mins

Comment #139 - Posted by: budd 51 5'9' 170 CF 1206 at August 25, 2010 2:15 PM

As Rx'd
18 Squats, 17 Muscle-ups = 306

Comment #140 - Posted by: LT TILL at August 25, 2010 2:28 PM

M/22/171/6'2"

As Rx'd:

17 (lowest score)
27 MU
Total: 459

Dangit Carl. Guess I didn't warm up quite well enough cause my last few rounds I was getting 20+ but my first two I got 17 and 19. MU's went really well though, I tried a few times for that 28 but I just could not punch through. Next time I'll do some tabata warmup rounds before I start.

Comment #141 - Posted by: Jordan D. at August 25, 2010 2:30 PM

31 yom, 190 lbs


225 15 X 15

Comment #142 - Posted by: Jeff Weltmer at August 25, 2010 2:30 PM

Did yesterday's wod -
5 rounds:
50 jump and touch 14"
40 squats
30 sit ups - anchored
20 push ups
10 pull ups
29:15

I tried this wod yesterday for just 1 round following a strength bias workout and was intrigued enough to tackle the whole thing today. I'm glad I did.

Comment #143 - Posted by: Carole F/52/5'6/133 at August 25, 2010 2:43 PM

M/44/180#

As Rx'd
17 Tabata Squats
20 MUs
17*20=340

Comment #144 - Posted by: Alan at August 25, 2010 2:52 PM

as rx'd

18 squats
26 muscle ups

18 X 26 = 468

Comment #145 - Posted by: Adam (m/24/5'9"/163) at August 25, 2010 2:54 PM

Have not posted in quite a while, plan on starting to post more often.

22 squats, 23 MU 509 total. Probably could have gotten 23 squats, cheated myself.

Yesterday's WOD was a killer.

28:48 as Rx'd legit jumps were really tough. anchored sits

Comment #146 - Posted by: Rob Farrer 32/5'7'/151 at August 25, 2010 3:00 PM

Tabata Squat: Best = 21; Worst = 19

Muscle Ups: subbed 3 Ring Pull ups and 3 Ring Dips per MU rep = 8 total MU reps (3x8 = 24 RPU & 24 RD done 3 each at a time)

"Modified" Score = 19 x 8 = 152

Tried to maintain good form on the squats

Comment #147 - Posted by: Tank M/36/259 at August 25, 2010 3:08 PM

21*9=189

subbed 3 pull/dip

Comment #148 - Posted by: ToddJ(45/173/5'10") at August 25, 2010 3:14 PM

18 and 18. Score 324.

Comment #149 - Posted by: Smithy/m/50/5'10"/166 at August 25, 2010 3:16 PM

as rx'ed

16 squat x 15 MU = 240

Comment #150 - Posted by: Colin, 24/M/170/5'9" at August 25, 2010 3:18 PM

Legs still totally fried from the walking lunge. Tabata score : 15.
No rings for Muscleups, so I did 135 Cleans - 30 in 4mins. Actually, 30 in 3:25 or so, but then I just stared at the bar for 35 seconds.

modified score = 450.

Comment #151 - Posted by: mr. blue at August 25, 2010 3:30 PM

19 squats, 21MU. 399

Comment #152 - Posted by: therozfather. 31/M/197 at August 25, 2010 3:41 PM

still shocked by how bad my legs feel from 400m walking lunges 3 days ago - will have to sub an upper body/torso workout later

Comment #153 - Posted by: Jeff/m/38/195/6 at August 25, 2010 3:41 PM

M/33/5'4"/140lbs
Squats-21
MU-25
Total 525

Comment #154 - Posted by: Matthew Burritt at August 25, 2010 3:45 PM

39M/5'10"/170#

W/U: minimal ROM exercises.

As Rx: 598 (23 x 26).

Tabata squat, to 11-inch box (below parallel) : 25-25-25-25-24-23-23-23. Not much sleep and legs a bit ravaged from last two WODs. Would like to do this again with fresh legs.

Comment #155 - Posted by: rjf (Since 07-20-07. WOD no. 850) at August 25, 2010 4:02 PM

20 x 5 = 100

only second time doing mu's...i know i can do more, but i lost the transition technique...anyways, i gotta lot of work to do!!

Comment #156 - Posted by: controlfreak at August 25, 2010 4:08 PM

21,21 441

Comment #157 - Posted by: B-Mo M/6'/197/33 at August 25, 2010 4:09 PM

no test result: modified wod

tabata squat (19) 20-20-20-20-20-20-19-19

Muscle up progressions with 20# vest: 20 reps in 4 mins.

Focused on range of motion on squats.

Also, did handstand negatives with 20# vest ending each rep with a hold with head kissing abmat. (3 x 3)

Comment #158 - Posted by: Ronnieboy at August 25, 2010 4:13 PM

Tabata = 17
asst MUs= 16
Total = 272

Comment #159 - Posted by: Kyle A. at August 25, 2010 4:14 PM

196(14x14), nice solid form on the squats.

Comment #160 - Posted by: ScottMacArthur at August 25, 2010 4:16 PM

As Rx'd

23-Squat
18-Muscle up

23 x 18 = 414

Got 9 muscle ups in the first minute and hit a wall on minute 3. Really wanted to match them up. Still a great workout.

NEVER QUIT!!

Comment #161 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at August 25, 2010 4:22 PM

20 x 21 = 420

Comment #162 - Posted by: cody h at August 25, 2010 4:39 PM

Rx'd 19 X 10 = 190

Cheated by sticking with 19 squats from the start

Thanks

Comment #163 - Posted by: mikeyb m/49/178 at August 25, 2010 4:42 PM

Anyone see this Rob Orlando fella in the new Chevrolet brochure?
Apparently he is some sort of strongman or something??*wink*wink*
Pretty cool man. Check it out.

Comment #164 - Posted by: Calmlikeabomb at August 25, 2010 4:44 PM

480

Comment #165 - Posted by: sean peters at August 25, 2010 4:51 PM

18 squats PR
2 for 1 pullups and dips, 23 (46 pullups, 46 dips)

Not bothering to post a "total;" it was a good WOD. My all time best Tabata squat was 14, so this was a big improvement. Wish my shoulders could still handle the MU's. Awesome job Kelly and dingrr. Congrats on the ring-work Kim, and it was truly inspiring to see Heather's honesty and integrity.

Comment #166 - Posted by: mas 53/M/155 at August 25, 2010 5:10 PM

38/m/6/187
Tabata = 16
MUs = 25 (progressions)
Score = 400

28/f/5'01"/142 (6 weeks post c-section)
Tabata = 16
Knee push-ups = 51
Score = 816

Comment #167 - Posted by: Jeremy A. Olive at August 25, 2010 5:13 PM

m/20/160 as rx'd

20 squats 19 muscle ups

380

Comment #168 - Posted by: lil bos at August 25, 2010 5:20 PM

Agility warmup, etc.

Test 3:

22 x 25 = 594 rx'd

one rep away from Holmberg!

Didn't push real hard on the squats, got 22 the first round and had close to 1 sec left on most rounds after 22 reps. First time doing tabata squats by themselves. Messed up my rythmn on rep 4,5,6'ish of MU's. So close to 600!

then weighted PU/Dips w/ 24kg.

later,
b
m/33/5'8-1/2"/168

Comment #169 - Posted by: brian p at August 25, 2010 5:28 PM

17x12(assisted/jumping MUs)
204

Comment #170 - Posted by: chavez at August 25, 2010 5:31 PM

272 (17 x 16), as rx'd
squatted butt onto 13"reference (cooler)

Comment #171 - Posted by: Ajax at August 25, 2010 5:34 PM

Correction:
Test 3:

22 x 27 = 594

22 reps each round, butt to Dynamax
27'th MU on the buzzer.

Amped posts consistently good scores, and 30 is beyond impressive! Good work man.

later,
b

Comment #172 - Posted by: brian p at August 25, 2010 5:45 PM

18 18 17 17 17 17 17 17 squats
14 muscle ups in 4 minutes.

268 total. I am ok with this. I would have liked 16 muscle ups (one every 15 seconds)

Comment #173 - Posted by: dandny at August 25, 2010 6:03 PM

F/17/5'7''/140
150 (20x7.5)
subbed 4 Pull-ups and 4 Dips for the muscle ups

Comment #174 - Posted by: Shelby G. at August 25, 2010 6:10 PM

squats = 22
MU = 14

Total = 308

Comment #175 - Posted by: Ken Mitchell at August 25, 2010 6:15 PM

no muscle ups yet so score of 0. pushed to hard on 1st couple of sets of squats should have been smarter. 21 to start 12 to finish. got through 6-1/2 rounds of pull-ups and dips doing 3 each

m/35/6'3/235

Comment #176 - Posted by: Toby D at August 25, 2010 6:18 PM

14x7=98. Bar muscle ups.

Comment #177 - Posted by: Libbie at August 25, 2010 6:22 PM

20 x 17 = 340

The muscle ups were dead hangs. This is a strength I happen to have, and I simply love the motion too much to sully it with a kip. Yeah, yeah, I know: I have to get over that and chalk up some better work numbers, but trust me, this was a good, rough, and fun segment to the WOD.

Comment #178 - Posted by: TRN III at August 25, 2010 6:41 PM

12 x 30 pull ups x 24 ring dips/jumping ring dips

Comment #179 - Posted by: Jeremy H at August 25, 2010 6:48 PM

M/22/70"/190#

Lowest Squat number = 16
Scaled muscle ups to AMRAP of 4 ring dips x 4 pull ups = 5 rounds

16x5= 80

My boobies are gonna hurt tomorrow.

Comment #180 - Posted by: Bill Gibson at August 25, 2010 7:21 PM

15X16

Comment #181 - Posted by: RGD at August 25, 2010 7:27 PM

19 * 14 - subbed 3 pull ups and 3 dips for 1 MU

266

Comment #182 - Posted by: tdhalls at August 25, 2010 7:32 PM

504-21*24

Paid special attention to full range of motion on the squats.

Comment #183 - Posted by: Josiah Ertz at August 25, 2010 8:00 PM

23 squats x 30 muscle ups = 690. great workout!

Comment #184 - Posted by: Jeo 6'0"/155/25/M at August 25, 2010 8:14 PM

21 squats x 20 muscle ups

420 total

Comment #185 - Posted by: Raph at August 25, 2010 8:22 PM

M/25/180lb/6'

20 MU's in 4 min

no tabata

Comment #186 - Posted by: MikeEGFD at August 25, 2010 8:28 PM

25/m/165lbs/70"

SUB: bar muscle ups

18/31= 558

i think after this one i have graduated to start using ring muscle ups!

Comment #187 - Posted by: Eric-Clint, Texas at August 25, 2010 8:30 PM

M/46/190

As Rxd
17 Squat 8 MU
136total
that made me feel old

Comment #188 - Posted by: medic8 at August 25, 2010 8:32 PM

24 / M / 5'9" / 137lbs

I'm getting way behind.

Walking lunge 400m

15:33, 375(?) steps

Comment #189 - Posted by: BC at August 25, 2010 9:13 PM

cfwu(2 rounds,no be,1 set squats)
mu practice (got 2)

tabata squats 18
3 mu in the first 2 1/2 min, so switched to jumping mu and got 10.

Comment #190 - Posted by: Tim 33/5' 10/ 165 at August 25, 2010 9:59 PM

tabata 21-21-21-21-20-17-16-15
MUs, lost count either 15 or 17...gonna just count it as 15

total = 225

Comment #191 - Posted by: Eamon at August 25, 2010 10:21 PM

cfwu(2 rounds,no be,1 set squats)
mu practice (got 2)

tabata squats 18
3 mu in the first 2 1/2 min, so switched to jumping mu and got 10.

Comment #192 - Posted by: Tim 33/5' 10/ 165 at August 25, 2010 10:24 PM

Well I had again harsh doms from the 400m lunges I did on Monday.

16 X 12 = 192

Comment #193 - Posted by: Optimistic Dan at August 26, 2010 2:32 AM

M/42/180

As rx'd:

17 x 16

272

I shoulda had a few more muscle-ups in there.

More better faster

Comment #194 - Posted by: Marty at August 26, 2010 4:08 AM

20x23

Comment #195 - Posted by: D. Swan at August 26, 2010 4:56 AM

As rx'd:

17 squats
21 muscle ups
357 total

Comment #196 - Posted by: Pat King at August 26, 2010 5:13 AM

18x7 (3:1) pu:dip

Comment #197 - Posted by: RussA at August 26, 2010 5:45 AM

500 ax rx'ed

20 on squat
25 muscle-ups

Comment #198 - Posted by: jk at August 26, 2010 6:05 AM

CFWUx1 (no pull-ups/dips)
BWU

17 x 9 = 153

21-22-21-20-17-18-17-18
9x (3x no-kip pullup/3x dip)

Ernest 40/M/61"/163

Comment #199 - Posted by: twiki2 at August 26, 2010 6:08 AM

Legs were in pain from the walking lunges, so I did Test 1 three times.

1 rd
Bench press 242 lbs
33 pull ups

2 rd
Bench press 242 lbs
30 pull ups

3 rd
Bench press 242
20 pull ups

Comment #200 - Posted by: Mik at August 26, 2010 6:36 AM

as rx'd:

26x22=572

Comment #201 - Posted by: Kevin - M/190/6'/38 at August 26, 2010 6:36 AM

24x32=768 rx'd.
M/150/5'6/26

Comment #202 - Posted by: Louie Martinez at August 26, 2010 6:39 AM

M/20/6'1"/170

as rx'd, with full hip extension on squats and bar muscle ups: 136 (17x8)

Comment #203 - Posted by: ericthered at August 26, 2010 8:27 AM

As rx'd: 20 squat x 15 m.u. = 300
Terrorism is the war of the poor, and war is the terrorism of the rich.-- Sir Peter Ustinov

Comment #204 - Posted by: Espinosa m/25/5'11"/165 at August 26, 2010 9:08 AM

Subbed Helen (new kettlebell)
12:54

at station. no where to hang rings

Comment #205 - Posted by: DOPP at August 26, 2010 9:17 AM

M.U.'s = 3x3 dips/pullups

17 x 10 = 170

Comment #206 - Posted by: JMD 31/184/6'1" at August 26, 2010 10:01 AM

M/18/5'11"/150lbs
Rx'd
28 x 26=728!
Because my legs were killed from the walking lunges i could not go as deep as i should of in the squats. But still a good workout.

Comment #207 - Posted by: Justin Taylor at August 26, 2010 11:16 AM

walk lunges and squats from last 2 workout a killers
13X 8 (24pu 24 dips)

Comment #208 - Posted by: footdoc at August 26, 2010 11:51 AM

Squats - 19
x
Muscle Ups - 13

Test 3 = 247

Comment #209 - Posted by: TAG at August 26, 2010 12:35 PM

Tabata Squat
Max reps of Bar Muscle-ups in 4 minutes

20x7 = 140

Comment #210 - Posted by: avitevet at August 26, 2010 1:02 PM

m/22/185

21/12 = 252


Comment #211 - Posted by: harry at August 26, 2010 1:46 PM

18/14 Rx MU

score: 252

Comment #212 - Posted by: nickPFD at August 26, 2010 2:17 PM

Missed

Comment #213 - Posted by: Bphantom at August 26, 2010 2:40 PM

m/42/200/5'11"

tabata squat
max=18, min=15

AMRAP 4 minutes
1 pullup/3 dips
8 sets + 1 pullup

Comment #214 - Posted by: slowweak at August 26, 2010 2:52 PM

Subbed 2 pullups/2 chinups/2 ring dips for each MU (all deadhang).

Tabata scores: 20-19-19-15-15-16-15-15
8 MU subs

Total: 15*8 = 120

[120]

Comment #215 - Posted by: JonK at August 26, 2010 4:48 PM

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 3” stack, 5 pull ups, 5 ring dips per round

As rx’d: 224
Squats: 19-17-17-16-14-14-14-14
Muscle ups: 16
Foam roll afer

Comment #216 - Posted by: Sesoku at August 26, 2010 5:40 PM

Tabata score on squats = 20

Pullups = 57 (tabata protocol)
Bar Dips = 54 (tabata protocol)

Divided dips (lower of PU and dips) by 3 = 18

score w/subs = 360 (20x18)

Comment #217 - Posted by: Pete - Decatur at August 26, 2010 6:15 PM

Tabata Squats: 23-23-23-22-21-20-20-20

AMRAP M.U.'s 4 min: 26

TOTAL: 20 x 26 = 520

Comment #218 - Posted by: MarcusG 5'9" 168# at August 26, 2010 6:22 PM

As rx'd using pullup bar instead of rings 16x9=144 failed on 6 mu's I feel I shouldve had easily but prob didn't focus enough

Comment #219 - Posted by: Cphil24m/161#/5'9" at August 26, 2010 7:33 PM

I did it with 3 dips and 3 pull ups for sub MU's... Needs improvement.

Comment #220 - Posted by: DavisBenDavis at August 26, 2010 9:15 PM

24.m.136.65"

as rx'd
23, 21, 21, 20, 20, 19, 19, 18
22 Muscle ups

18x22 = 396(PR)

Comment #221 - Posted by: Francis Vu Nguyen at August 26, 2010 9:18 PM

squats 19
bar muscle ups 14
score: 266 or 4 points

Comment #222 - Posted by: Mik at August 27, 2010 3:46 AM

Tabata squats as rx'd = 19 lowest round
body weight dips 2 minutes = 35
kipping pullups 2 minutes = 35

so 19 x about 12(3/1 pullup/dip to muscle up)
= 228

Comment #223 - Posted by: Bells 37/6"1"/187 at August 27, 2010 5:28 AM

19 squats
21 MU
399

Comment #224 - Posted by: jef at August 27, 2010 7:26 AM

21 squats
11 mu

231

Comment #225 - Posted by: ferb44 at August 27, 2010 8:36 AM

19*5=95
17*0=0
Lots of work to do

Comment #226 - Posted by: jbark60 M/29/205/6'1 at August 27, 2010 9:53 AM

Tabata Squat
Max reps of 3 x pull ups / 3 x dips in 4 minutes

22x8 (sets of 3/3) = 176

Comment #227 - Posted by: coyo at August 27, 2010 10:42 AM

Gunnar - 270 (18x15) total of 162 squats
Harold - 380 (20x19) total of 162 squats
Krysten - 286 (13x22) total of 162 squats (modified muscle ups)
Eric - 45 (15x3) total of 142 squats
Justin - 112 (16X7) total of 145 squats

Comment #228 - Posted by: Harold West at August 27, 2010 10:52 AM

As rx'd, 176 (22 x 8).

Got 22 each interval in Tabata squats. Had to really push at the end. Turns out they are not so bad as long as they are not followed by Tabata anything else. Muscle-ups were all singles. Obviously, I'm stoked to get so many. My lifetime total before today was 2.

Comment #229 - Posted by: Mel/37m/5'10"/175 at August 27, 2010 12:13 PM

tabata squats
21-21-21-21-20-18-16-15
mu modified
16

15x16=240

Comment #230 - Posted by: marty c m/47/6'/240 at August 27, 2010 12:14 PM

20 x 15 = 300(PR)

Comment #231 - Posted by: smithwick's at August 27, 2010 12:42 PM

Kevin
M/51/5'11"/169

20 x 12 = 240

Comment #232 - Posted by: Kevin C. at August 27, 2010 4:48 PM

18 squats x 16 muscle ups = 288

Comment #233 - Posted by: M. K. Honcho M/31/5'10"/180 at August 27, 2010 5:07 PM

Tabata Squats: 24
Muscles on a bar: 23

24 x 23 = 552

Tabata scores
25-24-25-25-25-25-25-24
My low before on the last Tabata was 17, I'm pretty happy about this improvement.

Comment #234 - Posted by: FinnishCraig m/23/5'8"/150 at August 28, 2010 12:39 PM

tabata: 18
MU - 10 (not full extension)
180

Comment #235 - Posted by: cja at August 28, 2010 3:40 PM

SUB 3x 90# pd + bd

19 x 40 = 760

Comment #236 - Posted by: Ticotexas M/40/69/150 at August 28, 2010 7:30 PM

D - 15x21=315
as rx'd

A - 12x35=420
subbed pullups for m/u's
subbed pike hspu's

Comment #237 - Posted by: hub 29/m/6'/165 at August 28, 2010 9:05 PM

Tabata squat: 19 20 19 19 (started doing ass to calves) 16 16 16 16.
Muscle up (progressions) 28

Score: 448

Comment #238 - Posted by: EmilX at August 29, 2010 3:43 AM

As rx'd:

21 X 19

399

Messed up on the first round of air squats, went to solw trying to pace it, had time to spare on every other round... next time 23...

Comment #239 - Posted by: Arthur M/35/5'11"/185 at August 29, 2010 8:24 AM

16x4 = 64

so weak

Comment #240 - Posted by: MaroonSwim at August 29, 2010 9:17 AM

175/m/40

as rx'd
25x20=500

Comment #241 - Posted by: RF_Guy at August 29, 2010 10:12 AM

Tabata half heel a2a half hindus
15
MU can't do one yet...
jumping 24

Comment #242 - Posted by: Tim Hulbert M41/6'3"/212 at August 29, 2010 10:21 AM

1 month Post Op rotator cuff debridement
physical therapy
m/52/6’/218

Comment #243 - Posted by: Pete In Sun City at August 29, 2010 11:13 AM

M/42/5'11"/180

Squats
21-21-21-21-21-21-20-21

Attempted many muscle-up progressions (from knees with rings 64" from ground) but only did 2--stopped trying after about 2.5 minutes.

Comment #244 - Posted by: nutfam at August 29, 2010 11:52 AM

17x26

Comment #245 - Posted by: KB 24/5'10/190 at August 29, 2010 2:38 PM

As Rx'd.
Tabata squat: 21-21-21-21-21-21-21-21
Muscle-ups: 22
Score 21 x 22 = 462


"Mrs. Wobbly"
Tabata squat: 22-22-22-21-21-21-20-20
2 minutes of ring dips: 15
2 minutes of pull ups: 27

Comment #246 - Posted by: Miyagi 30/m/164.2# at August 29, 2010 5:58 PM

sub bar muscle ups

18 squats
18 mu's

Comment #247 - Posted by: MikeyPaul/m/28/170/5'8" at August 29, 2010 6:12 PM

18 squats
10 MUs
total score = 180

Comment #248 - Posted by: michael leach at August 30, 2010 4:24 AM

as rx'd

22 squat
16 muscle ups*
score: 22 x 16= 352


*did the pullup/hspu workout an hour before doing this...maybe/ probably the mu's would of been better!

Comment #249 - Posted by: al deezy 33/m/155 at August 30, 2010 3:00 PM

17 * 9 = 153

Poor Tabata Score
Seated MU

Comment #250 - Posted by: Mark & Theresa at August 30, 2010 3:08 PM

Sub 3 pullup/3 pushup for muscle ups.

22 squat
15 subs

330

Comment #251 - Posted by: Nate m/38/6'/175 at August 30, 2010 3:30 PM

260 (20squats x 13 muscle ups on a bar) PR on my tabata squats. After the past several workouts my legs are just destroyed and my whole body feels tore down. Bethany and I are doing it though!!! we are becoming real cross fitters!

Comment #252 - Posted by: blaine vigilante m/33/190/5'9" at August 30, 2010 5:10 PM

117
13 squats and 8 modified "muscle-ups" (42 lb assist on gravitron for 3 pull-ups and 3 dips equaling 1 muscle-up)

Comment #253 - Posted by: bethany vigilante f/33/125/5'4" at August 30, 2010 5:35 PM

As Rx'd
Squats: 17
Muscle up:12
204

F/26/130/5'7"

Comment #254 - Posted by: Emilie at August 30, 2010 9:15 PM

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The 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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Muscle-ups SUB 4 Pull-ups & 4 Dips

23 X 7 = 161

Comment #255 - Posted by: Louis Herrera 51 70" 178 at August 30, 2010 9:23 PM

22 on the Tabata
17 MU
As rxd

Comment #256 - Posted by: Mad Max at August 30, 2010 10:58 PM

31/m/71"/175#/Anytime Fitness: Enterprise, AL

CFWU x3
20sq*15mu=300

Comment #257 - Posted by: Archer6479 at August 31, 2010 9:04 AM

M 36/5'10"/170


20 sq
Subbed 3 CtB PU & 3 Ring Dips - 9 rds

20 x 9 = 180

Comment #258 - Posted by: Rholl at August 31, 2010 11:29 AM

Squats: 20-20-21-20-20-19-18-16
MU's: 10
10x16=160

Final Set of squats legs failed. I collapsed several times on the way to the rings.

Comment #259 - Posted by: matt_joyner81 at August 31, 2010 12:28 PM

M/54/140/5'7"

as rxd 16x22= 352

Comment #260 - Posted by: Ssscaler at August 31, 2010 6:40 PM

WU
31:55
M/49/198#/72"

Comment #261 - Posted by: RB at August 31, 2010 6:45 PM

17x20 = 340

Squats = 20,19,19,19,18,18,17,17

Legs were pretty shot from prev work outs. MU were modified - heels on ground with TRX strap and I had no clock, so estimated number in 4 min.

Comment #262 - Posted by: Brian R 48/6'2/188 at August 31, 2010 7:26 PM

3 pullups, 3 dips sub for muscle ups.

Tabata squat: 16
4 mins pullups/dips: 10

Score: 160

Comment #263 - Posted by: Perry Cox at September 1, 2010 1:33 AM

22 squats

42 dips

42 pull ups

42/3=14 x 22=308

Comment #264 - Posted by: Matt Mitchell at September 1, 2010 4:17 AM

M/32/180/73"

As Rx'd.
Tabata squat: 15-15-15-15-15-15-15-15
Muscle-ups: 5
Score 15 x 5 = 75

Comment #265 - Posted by: matthew lee at September 1, 2010 6:23 AM

M54yo 233

16, 14, 11, 11, 11, 11, 11, 11
blue band and dips 3:1 (4)

I'll leave it at that!

Comment #266 - Posted by: do_b330 at September 1, 2010 9:26 AM

35 yom 191 lbs.

Tried for 16 but couldn't keep that number for the last three which were 15 15 and 14.
Did jumping muscle ups from 71.5 inch rings.
14x12=168

Comment #267 - Posted by: kgw at September 1, 2010 11:27 AM

12 (Tabata squats), 22 muscle ups (jump at 65")..
Total= 264

Comment #268 - Posted by: Kaiman at September 1, 2010 3:27 PM

Got 21 on the first 7 squat sets, but only 20 on the last set. Felt good about the depth of the squats but probably didn't fully extend hips at the top.

Can't do muscle-ups yet and didn't have rings to practice, so just did tabata good mornings to even out the tightness in my legs, didn't track the reps.

Comment #269 - Posted by: Bergheim J m/30/5'11"/215 at September 1, 2010 4:01 PM

WU
Test 3
18-19-20-20-20-20-19-19
kneeling MU vice true MU
19 KMU
19x18=342
M/49/198#/72"

Comment #270 - Posted by: RB at September 1, 2010 8:22 PM

18 squats
9 3/3 ring pu/dip

162

Comment #271 - Posted by: JerryM M/38/255/6'2 at September 2, 2010 3:23 AM

18 (lowest rep count) for tabata squats
Then did 22 strict pullups 52 dips in 4 minutes.

No muscle ups fpr me yet, so I guess that means I scored zero.

Comment #272 - Posted by: Matt I. M/29/5'11"/220 at September 2, 2010 12:04 PM

21X26=546

Comment #273 - Posted by: J-F/20/155/5'9 at September 2, 2010 5:18 PM

18 *17 = 306

Comment #274 - Posted by: schinizel/32/m/150ish/5'8 at September 3, 2010 6:51 AM

Si- 18X9 = 162
Shannon- 17 * 8 (sets of 3 pullups 3 ring dips) = 136

Comment #275 - Posted by: Josiah and Julie in FWB at September 3, 2010 7:48 AM

CFWUx2
20x18 (possibly 19, lost count)

Comment #276 - Posted by: Doug at September 4, 2010 12:59 AM

M/5'10"/160

Tabata: 20

MU: 2 + 10 jumping MUs = 40.

Practiced MUs after WOD and finally got 2 linked together back to back after getting another 15 or so MUs. Poor technique/not enough kick/kip initially. No chalk didn't help.

Comment #277 - Posted by: Mayhem at September 4, 2010 4:42 AM

18 Tab squats
10 rounds of 3 pull-ups and 3 ring dips

Comment #278 - Posted by: mcdontron at September 6, 2010 10:02 AM

tabata 14

last time did 15 but i was timing it on my own, this time had a strict 'helper'....

suspension trainer because weather is foul outside not good for rings on the tree!

body rows 30
push ups 35

not going to multiply!

Comment #279 - Posted by: Tim Hulbert M41/6'3"/215 at September 6, 2010 12:54 PM

15 in the squats

2 minutes of body row and the 2 minutes of push ups on a suspension trainer. I got 33 on the rows, 37 on the pushups.

Next time I will do better! Nevertheless, Elmo is with me tonight.

Comment #280 - Posted by: highcycle 34F 110LB 5'6" at September 6, 2010 12:55 PM

m/36/5'9/178
CFWU-3. From home.
Squats 16 each round. Push for 17 next time.
20 MU.
320 ttl.

Comment #281 - Posted by: jrm at September 7, 2010 6:33 PM

subbed jumping muscle-ups
682 (22x31)

Comment #282 - Posted by: Tyler Scott at September 8, 2010 8:20 AM

as rx'd squat: 20, mu: 20 overall: 400

Comment #283 - Posted by: Eric at September 10, 2010 5:10 PM

pretty good event for me because I know I'm not as fit as the guys whose scores are posted underneath the WOD

21x27=567

Comment #284 - Posted by: MoGreene at September 21, 2010 3:52 AM

8 rounds:
air squat 20:10
154 (20, 21, 20, 20, 18, 19, 18, 18)

amrap 4:00:
muscle up (17)

306 09/22/2010 (18x17)

Comment #285 - Posted by: johnathon in seattle 29/5'8/155 at September 23, 2010 8:53 AM

tabatha stevens squats (20 s squats/10 s rest) x8
10 reps each set = 80 squats in 4 min

max muscle ups in 4 min
25 underhand pull ups and dips

Comment #286 - Posted by: joe138 at October 6, 2010 9:59 AM

16 x 6 = 96

Comment #287 - Posted by: Manchild at October 16, 2010 8:01 AM

440 (20/22) rx.

Comment #288 - Posted by: hillmanb at November 4, 2010 12:09 PM

1st ever Muscle-up!

Tabata Squats (21)
Muscle-ups in 4 minutes (12)

21 X 12= 252

+15 minute row and 10 Muscle-ups

Comment #289 - Posted by: MNinKC at November 9, 2010 7:36 PM

tabata squats - 135reps
deeps - 37 4min
pull-ups 25 4min

Comment #290 - Posted by: Silva at December 8, 2010 2:15 PM

23x11=253

Comment #291 - Posted by: Michał at December 23, 2010 10:55 AM

17 squat
13 muscle up
17 x 13 = 221

Had 2 failed mu attempts.

Comment #292 - Posted by: Chaps at December 30, 2010 7:12 AM

101119
21x33(bar MUs)= 693

Comment #293 - Posted by: Ryan 6'/185/33 at January 20, 2011 8:53 AM

14 x 17 = 238

went right through the 20 seconds mark on the first round of squats. realised on 30 seconds. zeroed count and continued for next 20 seconds. got 14 in second round and met that in conseq rounds. more concentration next time.

Comment #294 - Posted by: zenoperegrinus at April 20, 2011 3:58 AM

17 x 18 = 306

23 23 23 23 23 21 17 20

Comment #295 - Posted by: dcyn at July 20, 2012 3:05 PM
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