A whole lotta Tabata.

What do you guys think?

http://www.npr.org/blogs/13.7/2011/10/27/141666659/the-paleo-diet-not-the-way-to-a-healthy-future

This was one of the first WODs I ever did when starting out. Very excited to hit it again tomorrow.

a little easier than today's wod. but that's totally ok for once. :D

evil, just evil.

@4

Did you read the article? It cites no scientific articles (evoking CF's posts on global warming, but I digress), and the author's argument wasn't responsive to the health benefits but rather opined that the diet wasn't sustainable because grain feeds a lot of people and meat can't feed as many people. She also threw in a lovely canard about how some paleo devotees hunt their food like Paleo man used to, as if that were relevant to an analysis of the merits of the diet itself. The article was thin on fact on thick on plaintive appeals to the wonders of the vegetarian diet - but note that the author is an avid animal lover and has published books on the topic.

@4 Me disagree with Barbara J. King, and me like to be caveman. And me like this WOD.

PAt Barber hasn't shaved in 5 years?

For two weeks I have been craving more Tabata and now? I feel like I got what I wished for.

in regards to the article, i do just fine eating a balanced diet of 40-40-20 %s of protein, carbs, and healthy fats, and part of the 40% of carbs that i eat come from grains. i also eat between 4 and 6 times a day. i lost over 50 lbs in six months eating that way, not to mention, i'm stronger than before, have a mean 6 pack, and never go hungry. all of these "diets" seem faddish to me, not to mention, expensive.

i'm totally fine not going to paleo route.

Really excited for this workout. "tabata something else" was one of the first WODs I ever did so and I'm ready to hit it again tomorrow.

That waterfall run would be a lot cooler with a baby carrier instead of a boring life jacket.

Aw yeah more tabata yeah! Time to do work! A great song to workout to is Go Hard by Lecrae and Tadashii you guys go check it out!

Dang, 2 people beat me to the life jacket verse baby carrier post.

As my good friend says "if I ever meet this Tabata in the streets......."

Looking to improve from last time.

297. Pullups did me in

Rob Miller is a stud! I really miss hanging out with him and seeing him around our box. Where did you go bro?

Hell yeah Ian! Purdue BME Represent!

Yeah man, Go Hard by Lecrae is a sick song to work out to, Andrew!

I guide this river!

88/62 hand release in sand/ 88/ 150 =388

318. Almost puked.

The last workout tabata was tough. This looks tough for me since I'm not the greates at pull ups. Usually 8 max in a set. And having just started crossfit I have little grasp on kipping.
Question about tabata timer. I work out in a normal gym. What do most people use? iPhone app, clock?
Also is there a trick for getting from one exercise to the other? I'm usually still breathing so heavily that I barely have time to walk to next station. Haha. And I thought I was fit before I started crossfit...
M/21/5'11"/174#
By the way. Thanks for the workouts and videos. Very nice having it all together.

Can't wait to do this tonight!

299 wish I could do kipping pull ups damn good blow out though

312. My first tabata ever....

m/46/185

457

Can't wait to do this one later. This WOD was one of my first workouts I ever did when starting crossfit.

245

Whauu!!

332 !!

Pullups: 14,14,10,9,8,8,8,8 = 79
Pushups: 20,20,18,13,11,10,10,10 = 112
Situps: 13,12,11,11,11,11,11,11 = 91
Squats: 16,16,16,16,16,16,16,20 = 132+
Total: 414

Situps were with Abmat pad. Should have pushed harder on the squats.

My first WOD in over a year due to shoulder, neck, and back problems. I have a long way to go again :-( M/43/210

149 Reps

The article misstates the pale argument, and is written by an anthropologist, not a nutritionist. The concern of the author isn't the health effect of the paleo diet. Her concern is how "we" are going to feed the world if so many are eating meat.

@4 made a great point, correlating her argument to the global warming crowd: the article is a non-scientific (i.e., irrational) blurb by an "expert" outside her field.

The people who bring you the government's food pyramid are the same people who bring you global warming.

40

43/m/176cm/73kg

Pull-ups: 16,16,14,14,12,12,10,10=104
Push-ups: 13,13,13,13,12,10,10,10=94
Sit-ups:12,10,10,10,10,10,10,10=82
Squats: 18,18,18,18,18,18,19,20=147

Total: 427 (last time 433, PR 457)

PRed on the pull-ups today, but it's a trade off:combined reps of pull-ups and push-ups stayed constant. Should have made at least 11 sit-ups each interval and 20 squats.

Did 10x2 back squats with 60 seconds rest between sets last night @100kg across all sets (after Tabata FGB in the morning). Legs are very sore today.

Pullups:15,13,8,6,6,5,5,5 = 63
Pushups:18,15,11,10,9,8,8,6 = 85
Situps:10,8,9,9,9,9,8,8 = 70
Squats:17,14,12,11,11,11,10,11 = 97
Total: 315

10 weeks after major knee surgery:448
34/M/165

549 rxd

pull ups: 15-15-15-15-10-10-10-10
push ups: 25-25-25-20-20-20-20-25
sit ups: 19-15-15-15-11-10-10-10
squats: 21-21-21-20-21-20-20-20

52(PR)/82(PR)/57(PR)/147(PR) total reps 338. 303 last time.

any feedback on this is appreciated -

i've been doing CF (and some sealfit) for about 3 years now pretty consistently. i started with a pretty good base, so for the first 1-2 years i experienced consistent, yet slow growth in muscle and overall fitness. about 6-8 months ago i hit a serious physical and mental plateau - I call it the "crossfit wall". physically i stopped seeing progress (strength and cardiovascular endurance). i stopped following the WODs strictly, rather I started creating WODs on my own or picked between CF and Sealfits WODs on a daily basis. I do not feal as though I am getting a good workout unless i am doing some sort of Metcon workout which is causing me to burnout frequently. i rarely take days off, so i think by doing Metcon WODs 6-7 days in a row i am inhibiting my ability to improve. i do all the olympic lifts and low-rep strength work, but once I complete these I feel as though i have to do a Metcon to get my heart rate up. i also feel like I am consistently doing the same workouts everyday (sqt cleans, deadlifts, burpees, pullups).

mentally i can not get through a WOD unbroken lately. i stop and take breaks when i know my body can push through it - but mentally I cash out. i do not even look forward to WODs like i used to. i show up - grind out a WOD - and then leave.

not sure if anyone else has ever hit the proverbial CF wall I speak of, but any advice would be appreciated? i know some of you have been doing this for almost a decade, so i would assume others have had similar experiences.

also, any advice for pushing through a difficult Metcon from a mental perspective? what helps you push through a WOD unbroken instead of putting your hands on your knees for suck of air inbetween rounds? i used to have some buzz words or phrases that helped me push through - but they do nothing any more

PU- 6-6-6-5-5-5-5-5 = 43
Push Up 10-10-10-9-9-9-9-9 = 75
squat 10-10-10-10-10-10-10-10 = 80
sit up 10-9-9-9-8-7-6-5 = 63
total = 261

could have done more but I messed up in reading the instructions and thought it was like yesterday and the lowest score counted.

@9... hahaha. Can't wait to hit this WOD.

40M/5'10"/173#

W/U: SP, 5x3 at 45-115-145-160-175(x2)

As Rx.

Tabata total: 40 (off PR by 15). Rep total: 320 (off PR by 189).

C/D: skipped.

Decided to take it easy on myself today. Limited myself to 10 reps per interval. Early morning WOD after a late night with bad food and good beer. This felt like a good warm-up, but I think my body needed this approach. No regrets.

40M/5'10"/173#

W/U: SP, 5x3 at 45-115-145-160-175(x2)

As Rx.

Tabata total: 40 (off PR by 15). Rep total: 320 (off PR by 189).

C/D: skipped.

Decided to take it easy on myself today. Limited myself to 10 reps per interval. Early morning WOD after a late night with bad food and good beer. This felt like a good warm-up, but I think my body needed this approach. No regrets.

Pull-ups: 15, 10, 9, 6, 6, 6, 4, 5
Push-ups: 24, 21, 10, 10, 8, 6, 7, 8
Sit-ups: 11, 11, 11, 11, 10, 10, 10, 10
Squats: 20, 20, 19, 17, 16, 15, 14, 15
Total reps: 375

Really thought I'd do better on the pull-ups but towards the end I couldn't even hang for 20 seconds.

m/5'11"/190

@atb#38...

Walk away. Take some time off. Take a week, take two, maybe more. You'll know when it's time to come back.

Good luck.

abt,
I'm sure you've already heard this, but sounds like you're over-training. I speak from my own experience. Laughed out loud reading your post because it could have been written by me. I am just getting back after a back thing that was the result of what you're talking about. I was mixing and matching CF wods, Sealfit, and CFEndurance. Typically going 2-3 times a day. I was doig WOD at my affiliate in early morning, then an endurance wod in afternoon, and strength work at night. Stupid. Eventually, jacked my back up and was forced to slow down and actually not wod for 2 weeks. Almost went insane, and remembered/got re-connected with why I do crossfit to begin with. That's your answer for pushing through the wall. Get back in touch with why you do this vs. any much easier program. Reset your focus on that, and you'll push through. Now, I'm just getting back and feels great again; like new. Good luck.

Steve M. m/35/6'4"/180

PU 9, Pushups 12, Abmat SU 11, Squats 16 (Total 48)
(72, 99, 90, 128) 389 total

372 as rx'd

26/f/5'9/145

wow...im weak...too weak to put up numbers for any arm dominate workouts like this...kicked the squats ass though.

Pull ups = 63
Push ups = 57
Sit ups (GHD) = 49
Squats = 119

Total = 288

@30, Keep it up Bill! You will get better!

@atb#38...

Take some time off. There's a reason why CF mainsite WOD's are 3 days on and 1 day OFF and why some days are "just strength days". You need to break your metcon addiction and cure your fuckarounditis (google it.)

Don't get caught up reading posts from Sealfit guys doing 5 WOD's a day (you know..one each for baseline, strength, stamina, durability, etc...) instead remind yourself of CF's fundamental concept: constantly varied, functional exercise performed at a HIGH INTENSITY. coasting through wod's and habitually doing the same movements and the same ol' strength work is not CF.

So step back, set some new goals, limit your time in the gym, learn a new sport, don't be a gym rat, take rest days, enjoy life!
...

as for today's WOD I'm taking a rest day. TSE is one of my favorites so I may do it tomorrow.

@38 ATB I am with you. I started crossfit back in 05. Have hit several Plateau walls etc. Mix it up would be my advice. For 3 months i went straight Crossfit Endurance ran some races etc. This summer did some old school weight lifting and mixed in some sealfit for my metcons. Its hard at times to stick with straight crossfit wods get out and do something different and you'll soon come back. Currently i find doing crossfit and sealgrinderpt.com for my metcons the way to go and i program my own strength work is best for me good luck.

wow i miss that gym haven't seen Rob M. for awhile. Loved logging on and seeing those guys n gals kill it in that box back in the day. Nicole,annie,eva t, greg a, rob m, brendan those people inspired me and made me want to push it harder everyday thanks.

Just did this! 323

Pull ups--60
Push ups--86
Sit ups---88
Squats----111
Total----345

THANK YOU for this wonderful site. I have been doing the WOD for a few months now with a few buddies, and LOVE IT. The journal is extremely helpful, interesting, and a bargain. The variety of WODs, as well as the anticipation which builds each day as I wait to see the WOD, makes for great fun. I hope the people responsible for this site are making some money - you deserve it.

M/23/6'2"/175#

Pull ups: 7/8/5/4/4/2/3/2=35
Push ups: 16/12/11/6/7/5/4/5=66
Sit ups: 8/8/8/8/7/7/7/7=60
Squats: 13/14/13/14/13/14/14/14=109

TOTAL=270

The NPR article is an interesting read, regardless of your own dietary habits. I recommend going here and get a logical perspective from one of the leading sports nutrition experts out there: http://www.precisionnutrition.com/berardi-interview.

my first tabata

44/m/167
249
push up failure

2011-10-28: 379@72,93,95,119.
2011-04-25: 418@65,96,120,137. Not full ROM.
2010-04-02: 376@63,80,108,125. Not full ROM.
2009-10-20: 360@65,85,90,120.
2009-08-09: 313@70,80,73,90.
2009-05-01: 299@48,76,76,99(ohs).

at #38:

I feel this way at times too. I sometimes think I cannot take a day off even b/c if I do, my work thus far will be squandered. The trick for me...take the rest day! I have seen real improvement physically and mentally. I also look forward to WOD's a lot more since I know I get that rest day as a breather. If you don't think you are pushing yourself hard enough, just ask yourself, "What would Chris Spealler do?!"

Also, remember what Conan said is great in life..."Crush your enemies, see them driven before you and hear the lamentations of their women!"

Hope that helps

#2 - The article is overall pretty thoughtful without being too informative or instructive - I think the best chord she strikes is the sustainability one, at least, thats the one that resonates with me the most. The answer to all this that gets me to sleep at night is to eat local, sustainably grown food, even if its not necessarily the "best" for my development as an athlete.

SWOD: 1RM weighted PU: 105, 1RM weighted Chin: 115#

WOD: Did TSE with strict PU, clapping pushups, GHDs on smith machine

Total reps 403

Finally cracked 400:

Pulls 64
Push 99
Situps 91 (anchored AbMat)
Squats 149

Pullups - 8-6-6-6-5-5-4-3= 43
Pushups - 20-15-11-8-10-8-8-8= 88
Situps - 11-10-10-10-11-10-10-9=81
Squats - 16-16-16-15-16-15-16-17=127
Total= 339

m/28/200

so it goes

m/19/148

10-11-7-5-6-8-3-3
16-12-9-9-6-8-8-6
4-5-5-4-4-4-5-4
12-14-12-15-14-15-14-16

total:274

pullups - 70
pushups - 78
situps - 81
squats - 115
____________
Total - 344

pull 9,9,9,9,9,9,8,7=69
push 9,9,9,9,6,4,4,5=55
sit 14,14,14,13,13,13,13,12=106
squat 15,16,17,18,18,19,20,20=143
total=373 (PR)

Bill M.-congrats on breaking 400.
bingo-nice job.

M/26/160 lbs
First time doing this one:

9-7-4-3-2-2-3-2 = 32
17-8-6-5-5-3-3-4 = 51
10-10-8-7-7-7-6-7 = 62
17-16-16-14-13-13-12-13 = 114

Total = 259

337

Kevin C. -- thanks for noticing my PR, I appreciate it!

@atb #38 you'll probably get many responses advising you to rest for a while, and I definitely agree but I wanted to add my 2 cents on one thing: you mentioned that you stopped following mainsite WOD's and started essentially cherry-picking WOD's so you could focus on metcons. This is exactly why I decided a few years ago to strictly follow mainsite WOD's no matter if it was something I wanted to do or not. Even with 30+ years of exercise experience I know that if left to my own devices I naturally gravitate towards stuff I'm good at and away from things I suck at or are unfamiliar with. This way I learn/practice all kinds of things, but maybe more importantly (at my age) I'm not hitting the same things over and over and I think it really helps avoid getting burned out.

As someone smarter than me once said, "there is no such thing as overtraining, only under-resting."

M/27/5'11"/195

327

41/m/185
as rx'd

pulls 7 (80)
push 11 (109)
sits 14 (115)
sqts 16 (142)

total 446

m/30/180cm/92kg
450

347

Jeff @ home
Pull ups- Alternated between overhand regular kip, Underhand and BFK
Pull-96
Push-73
Sit-88
Squat-155
Total-412

377 abmat sit ups; pushups with gymnastic hollow - and they were brutal

atb (above) #38 You're burnt, buddy; you're exhausted. This probably falls into the category of adrenal fatigue.

28/m/225
Pull 49
Push 83
Sit 100
Squat 169
Total 401!

My goal was 400 and I didnt think I accomplished it until I added them all up!

Feedback for @ atb #38. I am no expert, but you sound like you are either overtraining, or not getting enough sleep/rest. Also you made no mention of your diet or age, but there eventually comes a time when a bad diet will cause your fitness gains to stop, and as for age, well, you know we are all getting older, and that's all I'll say about that.

M/35/5'11"/222#

WU: Skipped

WOD: RX

Pull : 12,6,6,6,5,6,5,5 = 51
Push : 15,9,7,6,5,5,5,4 = 56
Sit : 12,11,11,11,11,10,9,9 = 84
Squat: 15,13,15,12,13,13,14,15 = 110
TOTAL: = 301

30/5'9"/145

413 RX (PR)

Previously did 370 in April

214*

*Jumping towel pull ups instead of pull ups.

M/37/6'1"/192

Pullups: 9 7 6 5 5 5 4 4 = 45
Pushups: 13 11 9 7 6 6 5 6 = 63
Situps: 10 10 10 10 10 10 11 11 = 82
Squats: 16 17 17 17 17 18 17 18 = 137

Total: 327

Pullups&Pushups - My upperbodstrength:weight ratio needs improvement

Situps: I felt like I could have done more but I can't do them any faster without my feet coming off the ground. Ok to put them under something?

Squats: Feel the burn!

Fun WOD, actually not as bad as I thought it was going to be.

@ #37 (preacherman) I've hit that wall myself at times. And I find it is best broken through competition. I often work out alone as I am not near a box, but when my motivation wanes and I find myself "slacking" I find some sort of competitive situation to either observe, participate in, or best of all judge. About a month ago I was really struggling, but I attended and judged a crossfit competition in my home town (300 miles from where I live now) and it was just what I needed. To see all of the young kids getting started and watch others on par with or just above my fitness level competing was enough to get me on track.

atb - I'd suggest, if you're not already doing it, to find a crossfitty sport and start playing it. Cut back CF to a few times a week to just maintain, and work on the sport. Mountain/road biking? Kayaking? Rugby? Rock climbing? Lumberjacking? Boxing? MMA?

My personal sport is motocross. CF is the first workout program where I've felt as exhausted as I do after a race. I can just see people now rolling their eyes and saying the bike does all the work, but until you've wrestled a 235lb bike with 50HP around a rough track for 15+ minutes with 20 lbs of protective gear on in 90 degree heat, you won't understand how taxing a sport it is.

Yikes! Pull ups got me today!

379

50 / 185

as rx'd

289 - way off my PR, low on everything.

7,8,8,9 = 256

Modified to keep arms/shoulders out of it due to right shoulder/bicep injury;

Tabata;
Box jumps: 18,15,14,14,13,12,12,12 = 110
Run (12* incline, 11 kph) 8 cal x 8 = 64
Sit ups: 14,13,11,11,11,11,10,11 = 92
Squats: 23,20,20,22,21,21,21,22 = 170

Total = 436

PUs: 61 (all over the place, 5-13)
Pushups: 95 (9-13)
Situps: 80 (8x10)
Squats: 140 (17/18 x4)
Total: 376

Yikes! The pullups! Thought I was going to get a 100. My splits were 41 for sets 1-4, 20 for sets 5-8. The rest interval starts to feel like just a pause to catch your breath so you can jump back on the bar.

Modified to keep arms/shoulders out of it due to right shoulder/bicep injury;

Tabata;
Box jumps: 18,15,14,14,13,12,12,12 = 110
Run (12* incline, 11 kph) 8 cal x 8 = 64
Sit ups: 14,13,11,11,11,11,10,11 = 92
Squats: 23,20,20,22,21,21,21,22 = 170

Total = 436

68, 85, 96, 175
424 total

M/25/5'8"/145

Pushups were a lot harder than I expected! Made up for it in squats though...most reps in the last set!

Warmup run 400m, then "Tabata Something Else" as Rx.

Pullups: 9-9-9-8-7-7-6-6 = 61
Pushups: 13-13-13-13-12-9-10-9 = 92
Situps: 13-12-11-11-10-9-9-9 = 84
Squats: 19-18-17-15-14-13-14-15 = 125

Total = 362 (PR)

Improved from 352 last time. Was down one rep on squats (126 vs 125), was that one darn set where I got 13. Ran 800m as a cool down.

435 as rx'd

30/M/5'9''/168

As RX'd:

464

I love the tabata workouts! So much work, so fast.

Lower back strain
Rest and Repair
Start back up next cycle, hopefully
M/54/6’/210

@ #21 Matt J

I work out in a globo gym too, and use a G-Shock G-7700 watch (~$45) for Tabata WOD's. It's got a dual countdown timer that auto-repeats, I set both timers for 30 seconds. The alarm last 10 seconds (beeps 10 times) when each 30 second interval is done, so I just rest while the watch is beeping and work during the remaining 20 seconds while the watch is quiet.

It's light and relatively small, and got a whole bunch of other features. It's a great Crossfit watch.

As far as transitions between exercises, I'll just drag equipment across the gym and set up where ever is most convenient. Today I did all the exercises right next to the pullup bar.

pu 15, 15, 12, 12, 12, 10, 10, 10; 96
pushups 15, 14, 13, 11, 11, 10, 10, 10; 94
su 20, 20, 18, 18, 18, 18, 16, 17; 145
sq 18, 15, 15, 13, 15, 14, 15, 17; 122

Total 457

40 down from PR in '09. At Anytime Fitness, Klamath Falls, OR. Usual E2K (elbow to knee) sit ups. Way to go bingo, Kevin, Bill M and jomofrodo.

mulambo crossfit tuluka argentina !

pull-ups: 92
push-ups: 59
sit-ups: 77
Squats: 118
Total = 346

61/95/80/140 = 376

Pullups were a killer! Thought I was going to get closer to 100.

Pull-ups: 6, 4, 4, 3, 3, 2, 2, 2 = 26
Push-ups: 10, 8, 8, 8, 6, 2, 5, 5, = 52
Sit-ups: 11, 10, 10, 10, 10, 9, 9, 9 = 78
Squats: 12, 12, 10, 8, 8, 8, 7, 11 = 76
Total reps: 232

S/U: 15-15-12-13-13-11-8-8=>85
PUSHUPS: 20-20-15-14-10-8-7-4=>98
P/U: 10-10-8-8-8-6-6-4=>60
No squats. Decided to vomit instead >_<

Matt J @ 21 -- I found this iPod Tabata timer just yesterday and tried it for the first time today and it worked really well. I always used to time Tabatas with a watch or clock and I really prefer the iPod method because you can focus completely on the workout and not watching the clock (I train alone, so there's nobody else to keep time or score). The guy who made the timer gives you a voiceover 3-2-1 countdown to start and finish each interval/rest period and tells you when it's time to switch exercises, and the music is something to listen to but not distracting. Just set your iPod to keep repeating the file and you're ready to go.

http://www.board.crossfit.com/showthread.php?t=19244&highlight=tabata+timer

mas @100 -- appreciate the notice of my PR. And damn good job yourself, esp on the pulls (my weakest link on TSE) and situps. Us mid-forties and up guys are still getting it done...

Actively resting for hunt, so did only 6 intervals of each exercise.
PU 51
Pushup 66
situp(unanchored) 51
squat 90
Total 258

Bill M. congrats on PR!

Kevin C. and mas, thanks for keeping track of me, fellas.

472 Rx'd

* abmat sit ups

atb #38,

Lots of really good advice above. Quite a good group on here today. Kudos to all who chipped in.

The age old question(s) here on .com: is the Main Page too much/is the Main Page too little? For some (like you) who have a greater capacity than others (like me), the Main Page might need some supplementation. But all of the rules of the road still apply regarding rest and recovery. Do you have a day job? My experience is that many/most of the folks doing the massive volume programs like Sealfit are either specifically training for something that requires volume and have plenty of time to do essentially nothing between sessions, or are very young, incompletely employed, and have plenty of time to rest/recover between sessions. Neither describes me, for sure.

I like the "learn a crossfitty sport" suggestion to bring some relevance to your training outside of just being a better CrossFitter, too. Kudos there.

Best of luck.

PU-19/15/13/10/10/10/10/9-96
P-22/15/12/10/10/10/9/9-97
S-14/14/13/12/12/10/11/10-96
SQ-14/15/13/15/14/14/14/15-114
Total=403(PR)
Last time:394
PU+3/P+3/S-4/SQ+7

bingo, thanks for noticing my PR -- as someone who trains alone it's nice to get encouragement from you and others on this board. Along the same lines as my comment above to mas, it's great to see us guys of a certain age (you, me, Kevin C., mas, etc.) getting it done every day here.

Thanks Bill M. Us old guys have to stick together!

Kevin C. -- that's for sure, brother! We'll see how many of these young firebreathers are still throwing down when they're our age ;^)

last time...
Pull 7,7,7,7,5,5,5,5
Push 12,12,12,12,12,12,12,12
Sits 12,12,12,12,12,12,12,12
Squat 13,13,13,13,13,13,13,13

This time...
Pull...6 for all
Push...10 for all
Sits...12 for all
Squats..14 for all

Alternate workout today.

Rowed for 25 minutes. Display broken on rower.

CrossFit is like value investing. You either get it or you never will.

5k Redwood Park trail run 37:12

312

449 after performing:

Squat: 245x8,8,8
Strict ohp: 125x8,8,8
Pullups: bw+10x8,8,8
Bench:215x8,8,8
Deadlift:295x8,8,8

Pull ups 29
push up 52
situps 56
squats 71
total 208

did situps military style on the ground but feet were not held.

I just downloaded a free Tabata timer app on my iphone. Cool or nerd. Not sure, but I am so happy.

@ 119

M/22/5'8/210

M/25/160/5'7"
Rx'd
Pull-ups. -15-12-12-12-11-9-9-9= 89
Push-ups-12-15-15-15-15-10-11-10=103
sit-ups. -16-15-13-13-13-13-12-14=109
Air squat -18-20-20-20-20-18-20-22=158
total=459

M/25/160/5'7"
Rx'd
Pull-ups. -15-12-12-12-11-9-9-9= 89
Push-ups-12-15-15-15-15-10-11-10=103
sit-ups. -16-15-13-13-13-13-12-14=109
Air squat -18-20-20-20-20-18-20-22=158
total=459

Pullups 10-5-6-5-6-6-5-5=48
Pushups 12-12-9-6-6-6-6-5=62
Situps 16-14-12-15-14-12-12-12=107
Squats 15-16-11-15-14-13-13-14=111

Total=328

First WOD I've tried...I'll be back!
331

Total = 334

Must. Improve. Pull-ups!

Re: #121

Super cool to be a nerd!

In my mind, "nerd" is synonymous with intelligent, focused dedication, unbridled child-like enthusiasm, perseverance, and finally - best of all - Passion.

6-4-3-3-3-3-3-3-3
15-10-5-3-3-3-3-3
12-12-12-12-11-7-6-6
11-11-11-11-11-11-11-11

Slay bodies!!!!

348, +13 from 4.25

pushups and situps better, pullups and squats worse than in april. elbow rehab slooow, but knocked out 6 dead hang pu before switching to gravitron.

w/u - samson, lunges, 9-7-5 1pood kbs + dips, 500m row (1:39.4, a pr i think), 1x5 135# DL, 10 squats

c/d - 3x8 175# DL

shout outs to the 45-and-up crew smoking this one. and anybody over 375: that's crazy fast stamina.

loves me my gymboss timer for tabata, amraps, anything timed.

Pullups: 10-10-10-9-8-6-6-5 = 64
Pushups: 23-23-20-20-17-17-16-16 = 152
Situps: 20-24-22-22-22-22-22-22 = 176
Squats: 22-23-22-22-22-23-24-24 = 182

Total: 574

Pullups: 14-13-9-9-8-9-12-7
Pushups: 26-17-13-11-11-8-9-8
Situps: 15-15-13-12-11-11-11-10
Squats: 15-15-13-11-12-13-12-13

Total: 386

Split Jerk
6-6-6-6-6-6
155lbs

2-2-2-2-2
135-140-145-150-155lbs

1-1-1-1-1
165-170-170-175(f)-175

m/178cm/87kg/35y
Pull-11,10,10,10,10,9,9,9=78
Push-11,10,10,10,10,10,10,10=81
Sit-8x12=96
Squat-18,18,18,18,18,17,17,17=141
Total:396

Pull Up's: 8,8,8,8,6,6,4,2=50
Push up's: 20,15,8,8,4,2,5,5=67
Sit Up's: 19,15,14,12,15,10,10,10=105
Squats: 15,15,15,14,14,13,10,12=108

Total Reps's=330

3 weeks into this amazing thing called Crossfit. Just the fact that I finished this and the fact I can finally (not even in my Marine Corps days) can do overhand pull ups. Crossfit gang, this is changing my life in such a positive way. I enjoy reading every day what people are doing. It gives me that measure of what I want to accomplish. Cheer's CF!!

355

M/24/132

362

Pull-ups 77
Push-ups 104
Sit-ups 91
Squats 120

Total 392

Pullups: 69
Pushups: 59
Situps: 64
Squats: 101

293 (11 less than last time)

Strict pullups: 7,7,5,5,5,5,5,5
Hand release pushups: 15,12,10,9,8,8,7,8
GHD: 6,7,7,6,6,7,7,6
Squat: 16,16,16,17,17,17,17,19

28/m/5'11"/185to190
As rx'd
PU-13-11-9-8-8-8-8-8=73
Pu-12-9-8-7-7-6-5-4=58
SU-14-13-12-12-12-12-12-12=119
SQ-17-18-17-17-16-16-16-17=154
Total=404(PR is 406)

Push-ups killed me!

250

385 on the tail end of a 36 hour shift. Aiming for over 400.

454 rxd

505 Rx'd paced it perfectly. Pr by 50 reps.

399! so close to breaking that 400 mark!

12, 10, 9, 7, 7, 7, 7, 7 = 66
14, 11, 10, 7, 8, 6, 7, 5 = 68
10, 11, 12, 11, 10, 10, 10, 10 = 84
22, 20, 19, 20, 20, 16, 14, 17 = 148

366 (pr by 5)

not to impressive of a pr after 2 years, but you get what you get and don't pitch a fit

22/m/5'11"/169

RX'd...kinda did GHDSU

397PR from 356
py

275

36/M/6'00/189

Pull-up: 6,6,6,6,6,6,6,6
Push-up: 10,10,7,7,5,5,5,3
Sit-up: 10,10,10,10,10,10,10,10
Squat: 12,12,12,12,12,13,13,14

Total: 280 (PR=366)

Long slow road to recovery, but happy to be back in the game.

Pull-ups 15-14-10-11-8-10-7-7 ripped hand
Push-ups 24-19-26-23-16-12-10-12
Sit-ups 15-14-15-15-14-14-13-14
Squats 24-22-18-15-18-16-15-15

m/39/6/190
As Rx'd
333

Pull-ups:12,10,10,8,8,8,8,8
Push-ups:15,12,10,10,10,10,10,10
Sit-ups:11,11,10,10,9,9,9,9
Squats:14,14,14,14,14,14,14,14

Total:339

366(386 last)

going backwards with thiw and not sure why

Man I need to learn how to do kipping pull ups!
Went to failure on pull ups and push ups. Just can't seem to do sit ups with any speed, squats definitely my strength.

Pull Up: 8,7,6,4,4,3,2,3 (37)
Push Up: 12,10,9,5,3,5,4,4 (52)
Sit Up: 12,11,10,9,9,9,9,9 (78)
Squat: 15,15,14,11,12,12,13 (106)

Score: 273

409 :D

M/44/5'11"/195

Pull-ups: 7-7-5-5-5-5-5-6=45
Push-ups: 12-11-10-9-8-7-7-7=71
Sit-ups (unanchored): 11-10-10-10-10-10-10-11=82
Squats: 17-17-16-15-15-15-15-15=125

Total: 323

M/52/158
364

Last time in parens October 2009
Pull:49 (47
Push: 64 (58)
Sit: 79 (73)
Squat: 104 (103)

Total: 296 (281)

All time best is 310, need to get squats up considerably and that would make up for it. Pretty sure I've done this some time in the last 2 years but couldn't find it in the comments.

m.155.38

pull - 10 x 4; 8 x 4
push - 15, 17 x 2; 15 x 2; 14 x 3
sit - 13 x 7; 12 x 1
squat - 15 x 6; 16 x 1; 19 x 1

total - 421

Overall score: 290

259. It's amazing how feeble Crossfit can make you feel. Wow.

282

f/34/142/5'1"

pull ups w purple band = 57
push ups = 93
sit ups = 142
squats = 142

total = 434

316 rx'd

PU- 10-4-4-5-4-4-4-5
Push Up 13-10-7-6-6-5-5-5
sit up 12-11-11-10-10-9-9-8
squat 14-14-13-12-11-10-11-11
total = 273

PR by 21

Logging for my wife:

f/29/501/140
As Rx'd
312 (PR - last time this was done she did it with assisted pull-ups)

TSE:
PU: 72
pu: 92
su: 110
SQ: 115
Total: 389 (+28)

420 = 58,105,96,161 vs
373 = 47,93,85,148 4/25/11
322 = 46,49,70,157 4/3/10 post disk
445 = 36,123,112,174 5/2/09
398 = 52,115,96,135 10/24/07
413 = 53,125,96,139 8/21/07
409 = 43,121,106,139 9/16/06
395 = 46,106,96,147 6/20/06
414 = 44,111,104,155 1/25/06
373 = 38,103,90,142 12/5/05

1k run wu 4:45. happy with result, especially after tabata fight gone bad yesterday and 5k trail run day before.

Compare to:
091020
Pull: 10-10-10-10-10-10-11-10 = 81
Push: 10-11-10-10-9-7-6-6 = 69
Sit: 13-12-12-12-12-12-11-12 = 96
Squat: 15-15-16-18-15-13-15-15 = 122
Total = 368

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

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

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

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

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

76 low 6
93 low 7
94 low 11
141 low 15

8
8
6
6
8
36

M 37/5'10"/180

Pullups 12-11-8-5-5-5-5-5
Pushups 20-15-10-10-8-7-6-6
Situps 10-10-10-9-9-8-8-8
Squats 12-14-15-12-12-12-12-13

Score=312

280

last time 328

mistakenly thought it was lowest reps for each exercise, so paced myself a little bit too much. Also pull ups were in doorway, so kips were a little more difficult.

pullup 9, 7, 5, 5, 5, 5, 5, 5
Pushup 10, 10, 9, 9, 7, 7, 6, 6
situp 10, 10, 10, 10 10, 9, 9, 10
squat 10, 10, 10 12, 10, 11, 12, 17

PU's - 12 12 12 10 10 10 10 10 = 86
PrU's - 18 10 9 8 8 7 5 7 = 72
SU's - 19 16 15 16 15 15 14 15 = 125
SQT's - 20 19 16 16 17 16 15 17 = 136

Total - 419 (PR)

I got a 305 (although i did mine push-ups, sit-ups, squats then pull-ups)and my son (who is 10) did 4 rounds and I doubled all his scores got a 334 (also consider he does push-ups on his knees). It's fun to workout with your kids.

60-60-63-94= 257

Chin ups 7/3/2/2/2/2/2/2 = 21
Push ups 14/8/6/5/5/4/4/3 = 49
sits up 9/9/6/4/4/5/4/3 = 44
Squats 12/11/10/10/10/10/10/10 = 83
197 total.
Chin ups were all dead hang; situps with feet anchored on slight angled board. All as Rx'ed

Total = 450

60pullups
105 pushups
107 situps
178 squats

#smashedandlovingit

Pull ups: 14, 3, 8, 6, 5, 6, 5, 5 = 52
Push Ups: 21, 15, 16, 12, 8, 6, 8, 8 = 94
Sit Ups: 11, 9, 10, 10, 8, 10, 8, 7 = 73
Squats: 10, 8, 14, 9, 8, 10, 8, 12 = 79

1 mile run cooldown.

Total: 298... really not happy with it. My 3 pull ups were caused by falling off the G-D bar and needing to chalk up again mid-round.

I WILL get to 330 next time!

Previous x2

Pulls 6-5-5-5-5-4-4-5
Push 24-23-20-17-16-16-15-17
Sit 16-16-15-14-11-10-10-11
Squat 20-20-23-21-22-23-23-25
Total 467

Previous

Pulls 6-6-6-6-5-4-5-4
Push 25-18-12-11-11-11-7-9
Sit 16-16-16-14-11-11-11-12
Squat 21-23-23-23-24-23-22-21
Total 433

Today

Pulls 8-7-6-6-5-4-4-5
Push 24-20-11-8-5-6-5-5
Sits 15-15-15-15-13-12-11-12
Squats 21-22-21-21-19-18-22-21
Total 402

As rx'd

Pull ups- 15,12,11,11,11,10,10,9=89
Push ups- 12,11,10,9,9,8,8,7=74
Sit ups - 12,12,11,11,10,10,10,10=86
Squats - 17,17,16,16,16,16,15,15=128

Total 377
Lowest scores = 41

10/31...finishing HR 160
Pull: 9,8,6,5,4,4,4,4=44
Push: 13,11,9,6,5,5,5,5=59
Sit(unanchored abmat): 8,8,7,6,7,7,7,7=57
Squat: 11,9,9,7,7,6,8,8=65
Total: 261

pullups: 6,4,1,3,2,3,2,3 = 24
pushups: 20, 15, 15, 15, 14, 15, 15, 15 = 124
situps: 12, 9, 9, 9, 9, 9, 8, 8 = 55
squats 12, 20, 20, 21, 20, 20, 20, 21 = 154
Total: 357

500M C2 row, 200M run, stretch

Pullups: 8/8/8/8/6/4/5/5 = 52
Pushups: 12/12/14/14/10/10/8/8 = 88
Situps: 15/15/16/15/15/10/10/12 = 108
Squats: 15/15/15/15/15/15/15/16 = 121

369 Total

371

F/32/124/5'1"
304 total

Pull-7-7-7-7-7-6-7-8=56
Push-8-8-8-14-12-10-9-10=79
Sit-12-12-12-12-11-12-11-12=94
Squat-14-11-14-13-14-12-13-11=102
Total=331
Low=36
First time.

From Cartagena, CO...M/25/163

Strict Pull Ups: 41
Push Ups: 115
Sit Ups: 88
Squats: 135

Total: 379

25APR11:

M/24/163

Pull Ups: 67
Push Ups:104
Sit Ups: 86
Squats:130

Total: 387 (PR)

Pull 11-11-11-11-11-11-11-11=88
push 13-13-13-11-11-10-10-10=91
sit-up 12-12-12-12-12-12-12-12=96
squat 15-15-15-15-15-15-15-16=121

Total reps: 396
Tabata: 48

pullups 50
pushups 85
situps 90
squats 95
total 320

did not keep close track of reps.

pulls were 10 down to like 5
push ups were 19 down to like 8
sit ups were 19 down to like 5
squat were consistent 17-19

good workout

pullups: 11-8-5-4-4-4-3-3
pushups: 14-11-8-7-7-6-6-6
situps: 11-10-9-8-8-7-9-9
squats: 19-16-17-17-16-16-17-17
Total = 313

Gotta work on those pullups and pushups!

M/40/187

Did at home Tabata. Sub 1 Pood KB swings for pullups. All else as RX.

345

Toughest 16 minute workout for me so far.
Pullups: 0
Pushups: 4
Situps: 9
Squats: 9
Total: 22

Toughest 16 minute workout for me so far.
Pullups: 0
Pushups: 4
Situps: 9
Squats: 9
Total: 22

These are my lowest reps for each exercise. I just realized that I was supposed to post the total reps for each exercise. I only remembered the lowest from each which is what I posted.

285...struggled

pullups 92
pushups 98
situps 100
squats 163
total 453

70-100-92-130 = 392

m/37/5'9/179
CFWU-2. HSPU instead of PU 2nd. Superman. Burgener. K to E. Row 500m.
15,13,11,9,9,9,8,9=83
22,15,11,10,10,8,9,9=94
16,12,12,12,12,12,12,11=99
17,15,15,13,14,12,13,12=111
387 ttl
Pushups very bad. Try better drop to floor next time. Couldn't hear timer very well on PU. Cost a couple of reps. Not a very good job engaging shoulders/traps on some reps.
4/25/11:
PU: 16,13,12,10,10,8,8,9=86
Pushup: 22,14,13,11,10,11,10,11=102
Situp: 12,12,11,11,11,11,11,12=91
Squats: 16,15,13,14,13,14,13,15=113
Ttl: 392
4/2/10: 396
10/20/09: 387
8/9/09: 398
11/30/08: 381
8/18/08: 382
2/2/08: 382
See 11/30/08 for detail of earlier results.

337 rx

PU-75
Pushups-65
Situps (abmat)-70
Squats-110

TOTAL 310

Pull ups - 5/5/5/3/3/3/3/3-30
Push ups - 15/15/12/11/10/8/7/6-84
Sit ups - 10/10/10/10/10/10/10/10-80
Squats - 15/15/13/11/11/11/11/11-98
Total - 292

32 yom , 185 lbs

pull ups-11
push ups-12
sit ups-13
squats-15

squats were down from last time, other three were minor improvements I think

pullups - 57

pushups - 79

situps - 92

squats - 106

Total 334 reps

my score was 454

i did this without warming up, it wasnt a good idea
since i was more inclined to go all the way at the beggining of each tabata but i couldnt keep up that rithm.

I had my legs really sored from last workouts and it got to my squats.

pull ups: 23 18 15 13 10 9 9 9 : 106
push ups: 25 20 17 13 10 11 10 9: 115
sit ups: 17 13 13 12 13 12 13 13: 106
squats: 23 17 15 13 14 13 15 17: 127

i dont remember doing this wod before although i did do some wods similar, so even though i am not glad with my performance it is nevertheless a pr :P

326

64 pullups, 68 pushups, 73 situps, 121 squats

As Rx'd.
Pull: 10-10-10-10-10-10-9-9
Push: 12-12-12-12-10-7-7-6
Sit: 10-10-10-10-10-10-8-8
Squat: 14-14-14-14-14-14-14-17
Total:347
Tabata: 37

Previous PR:
Total: 385
Tabata: 44

Mrs. Miyagi
As Rx'd.
Pull: 8-8-8-8-8-8-8-8
Push: 11-11-11-11-11-11-11-11
Sit: 15-15-14-14-14-14-14-14
Squat: 17-17-17-17-17-17-17-21
Total: 406 (PR)
Tabata: 50 (PR)

m/40/190/5-10
7*1 Thruster:
135-155-165-175-185-195-205 PR could have done more.

Then Tabata, with no PU, too cold outside.
pushup- chest to deck 14 (had 16 going to last set
)
SU hit 11 each time, aim for 13 next.
Squats- hit 15 each time, next time aim of 17.
Good day.

50 pull ups
90 pushups
112 sit ups
148 squats

Total 400

27 / m / 6'3 / 215

Tabatas:

Pull-ups - 8, 8, 7, 7, 7, 7, 6, 8 = 58
Push-ups - 15, 15, 15, 15, 13, 13, 12, 12 = 110
Decline Situps - 10, 8, 8, 7, 7, 7, 7, 6 = 60
Squats - 20, 20, 20, 20, 20, 20, 20, 20 = 160

Total 388

Pretty good WOD. Need to shoot a little higher on the pullups and strengthen the abs for next time.

M/26/5'11''/195

as rx'd
p- 15,15,12,10,8,7,9,7 - 83
pu- 15,16,14,13,12,12,12,12 - 106
su - 11,11,11,11,11,10,10,10 - 85
sq- 19,19,19,17,17,16,16,17 - 140
total- 413
tabata- 46

355 (-18) 28.11.11

70 pull ups (11,11,11,10,9,7,5,6) kip
79 push ups (11,11,11,11,11,8,8,8)
80 sit ups (10,10,10,10,10,10,10,10) gym ball
126 squats (16,16,16,16,16,15,15,16)

lost a little on pull ups but a lot on gym ball sit ups. on floor last time.

373 02.05.11

m/31/5'9"/159

272 total reps

pr = 352

m/33/170lb/5'8"

P: 8,8,8,8,8,8,8,8 = 64
PU: 15,15,15,15,15,13,13,13 = 114
SU: 12,12,12,12,12,12,12,12 = 96
SQ: 13,13,13,13,13,13,15,18 = 111

Total : 385
Tabata: 46

(Last time 4/25/11 total 454, got worse on push ups and sqts)

CFWUx1
PUs: 12-11-11-11-10-10-10-10=85
PushUps; 16-15-15-15-15-12-12-12=112
SUs: 12-11-11-11-11-11-11-11=89
Sqs: 20-20-20-20-20-20-20-20=160
Total: 446 

Ran outside at Y
21:22 seconds on the run
Then...
Tabata....
4 rounds for each excercise
Pulls...7 Each
Push...12 Each
Back Extensions....10 Each
Squats......15 Each

M/52/5'7"/158
447