What an inspirational video. Keep it up Maddy.

Love Tabata

How do you score the rows?

No row machine. Sub?

Great video with Maddy. Good for the folks at HQ for picking a meaningful video.

Sub the row with SDHP.

Score the row by using the number of calories burned

I must say I think that kids' comp for CF is just silly. To me, the whole point is that it's a means to an end - get fit for life and whatever it throws at you. Isn't that in Coach's definition of world class fitness - play as many sports as possible? These kids are specializing in not specializing too soon...

@ Bing or anyone else who mat be able to help:

So understanding that there are circumstances where you may miss a WOD one day, what is the best way to make it up?

Do you suggest or two-a-day the next day or subbing the rest day to make it up?

Thanks in advance for the assistance!

Maddy absolutely rocks! She puts many of the people I know to shame who for the most part have "self-inflicted disabilities" rooted in poor life-style choices. They sit back...way back and demand that the State care for their every need and want without lifiting a finger to help themselves. Because of her Mom and CrossFit Maddy has a future.

I'm calling you out HQ..."Maddy"...you make it...we'll do it! And it better hurt!!!

When I first saw this WOD, I was like "No way!", but after seeing Maddy toughen out FGB, I feel like a total schmuck. Tomorrow morning cannot come soon enough to get this WOD going!

Do you do 8 rounds of each exercise in a row and then move to the next or is it one a giant set done 8 times

So to get the tabata right, 20 seconds on 10 seconds rest and in each round the lowest amount of reps is the score. Add them up at the end= that's the finals score?

You got it, Omar.

"CrossFit King",
You're referring to the concerns of supraspinatus tendinitis with regards to the SDHP. Understandable. What I typically do is insure that my elbows aren't coming past parallel (avoiding impingement). That doesn't eliminate 100% of the risk of injury, but what will when you're working out? Another option is light power cleans, light roman DLs, KB swings, etc.

As far as your squat question; I hope you're being sarcastic...

Great video!!!!!! Just imagine that there are people with no disabilities and they don't have the determination to even do a workout!
Go Maddy Go!!!

Tabata, great work out. I remember when I first learned about it from our Platoon Commander. It was a great warm up for "Friday Fight Day".

I do not want to take away anything from any of the comments, videos, or work done to this work out...but can somebody please explain how this works? I'm new to crossfit, as were we all at one point, and I don't understand this wod at all. I've been taking these wods seriously for two months now and have seen better results than anything I've done prior. Please explain this WOD!!!

to the squat question:

tell you what, do it this time, and if your lowest round is 20, I give you permission to never do it again. your legs will be jelly.

Brett@ 20

you row for 20 seconds then rest for 10 seconds. complete that 7 more times for 8 rounds total.
Rest for 1 min.
Do as many Squats as you can for 20 seconds then rest for 10 seconds. complete that 7 more times for 8 rounds total.
Rest for 1 min.
Do as many pull ups as you can for 20 seconds then rest for 10 seconds. complete that 7 more times for 8 rounds total.
Rest for 1 min.
Do as many push ups as you can for 20 seconds then rest for 10 seconds. complete that 7 more times for 8 rounds total.
Rest for 1 min.
Do as many Sit ups as you can for 20 seconds then rest for 10 seconds. complete that 7 more times for 8 rounds total.
Rest for 1 min.
Then your done, hope this helps and doesn't confuse you more. GL and have Fun.

If you have a smartphone you can get a tabbata app and time with that.

@4 Omar- if sdhp's aren't your style try this- start standing with a bb and go into the bottom position of a deadlift where you then perform a bent over row returning the bar to the bottom position then stand up a do a shoulder shrug.
@9 swimfan- there are a lot of factors to consider. If the wod you missed posesses elements you truly need to work on you could do it in place of the present one if it is composed of your strengths. Or if you've been training regularly you most likely could benefit from the bonus rest day and just move along. Doing a double wod is prob not necessary.
@13 mark- 8 sets then go to the next movement.
@14 Omar- yes.
@15 cochese- airsquats done at maximal speed produces stress much like a loaded barbell. Also the airsquat is one of many squats we do that all work together to produce powerful legs. Trust me your legs will feel more traumatized from these tabatas than yesterdays max backsquat.
@20 Brett- have a timer ready and do as many reps of the given exercise as possible for 20 sec then rest for 10 seconds. Do 7 more 20 second sets of the same exercise and try to continue getting as many reps as possible. After the 8th set rest 1 minute and then do the next movement in the same fashion. Go down the list this way. Keep track of your reps as the lowest number for each exercise is that movements score. Add all of the scores together for your total while vomitting.

I was seriously losing faith in America's public school systems when it comes to physical fitness promotion. Saratoga High School is amazing. I might have to retire there just so my son can go to that HS.

The screen for our rower doesn't work, so I just rowed as hard as I normal would. I figured in the same score into my total as what I achieved last time.

100227: 4,15,7,8,10= 44
Today: ?,17,7,12,11= 51 (Apx)

455 total work

Paul@23, bugdjj@24,

Thank you for your instruction. This is a unique communication that is unlike any other I have seen. Where you compete against yourself physically, mentally,and emotionally. And against others in the same fashion. Thank you again

44 as rx'd
M/23/5'10"/180#

11 - subd SDHP 45#bar
15
5
5
8
Total = 44

Love this WOD.

Going to smash this later, it hurts like hell, if your are daring enough to push yourself to your Physical and Emotional Limitations.

Good to sub rows for Kettle Bell Swings 20Kg.

Also get the music for this WOD, it saves you having to watch a clock and allows you to concentrate on the sets and having to think about the time. 20 second bleeps along with 10 second rest periods.

Its enough trying to think about breathing when in full swing of this WOD, then to worry about looking at the time.

10(45lb SDHP)+18+5+11+10= 54 = pukie
M/26/5'7"/168#

Sometimes we need to see the little hardships in life that we face are nothing compared to what others take on full force daily, and somehow they seem to come out ahead more so than those of us who have much less to face, if anything. Thanks Maddy, your determination is inspiring, keep that happy smile!

M/27/175#
55-rx. Pr!
6-16-11-11-11

First time trying this wod, very hard to calculate how many reps to aim for every round, anyway:

8-15-8-11-11=53

Newbie post in the filter around 5:40PM

Briefly, complete 8 intervals of 20 seconds work with 10 seconds of rest. Upon completion of those intervals for an exercise (starting with Row), immediately move on to the next exercise and do 8 intervals of 20 seconds...etc...until all 5 exercises have been completed. Your score for each round is the lowest number of reps (or calories) among the 8 intervals. Your score the sum of your lowest scores.

* Back squat 3-3-3-3-3: 155-185-210-220-235 (PR).
* Tabata this but subbing Sumo deadlift high pull for the rows: 8-12-6-6-10 = 42.

m/46/185

5,21,7,12,16=61

Omitted rows

Squat = 14
Pulllup = 4
Pushup = 7
Situp = 8

Score = 33

row - 8
squats - 18
pull ups - 7
push ups - 7
sit ups - 12
total - 52

in over 6 years of crossfit this was my first time doing this wod. miscalculated what i could do on the pull ups and push ups. was shooting for 11 on those. huge drop off. rowing and squattng in the beginning makes this way tougher than tabata something else.

M/ 51/#177 WOD.6-21-7-15-9=58

Row 6
Squat 15
Pull up 7
Pushup (hand release) 8
Sit up 9

45 rx - m40,165#

If you have to sub SDHP for the rows, how much weight for them to be approx. equivalent?

52

Nursing sore shoulders so no pushups/pullups

Row 7
Squat 12
Situp 8

m/43/5'7/150

as rx'd

Row 7 - 8,9,9,9,8,7,7,7 = 64
Squat 18 = 20,20,20,20,20,20,18 (argghhh), 21 = 159
Pull Up (no kipping, fingertips)5 = 10,8,7,6,5,5,5,5 = 51
Push Up 9 = 15,13,12,11,10,10,9,10 = 91
Sit up 12 = 15,15,14,14,13,13,13,12 = 109

Score = 51
Total = 474

18 sdhp@45lbs/21/6/12/12= 69 pr

I would just like to say.. .Owww... Oww owwwwwww ... *cue vomit in background*

Awesome 1st time doing this one.... Thats incredible... And MADDY MADDY MADDY!!!!!! Thats a role model if anyone ever was!

Adda as rx'd =43
Vinny as rx'd = 53

Yeah for rest day tomorrow!!!!

M/34/5'7"/195

rx'd 45 (6,15,10,8,10)

F/38/5'/123

rx'd 42 (3,17,5,5,12)

as Rx
44 (8/15/7/7/7)

Rx'd 46 (4+15+6+10+11)

FOB Salerno

Subbed 20Kg K/B for Rows.
(11,13,4,5,7)
Total 40

6 row
12 squats
5 pullups
10 push ups
12 sit ups
=44
Not bad for only 2nd day doing crossfit...

8/12/6/6/10=42

@#30 Steve: a Gym Boss timer is great for Tabatas, too. Beep you go, beep you stop, beep you go, beep you stop, beep you puke...

SDHP - 10
Squats - 15
Pull-ups - 6
Push-ups - 10
Sit-ups - 13

Total - 54

5.14.5.10.8

Total= 42

Maddy, you ROCK!
Saratoga High, you ROCK too!

10-15-6-10-8=49
Lowest score for each exercise.

m/38/6'1"/195

Did wod from 12-20-11
Comments there

Oh my, this was the frikin' hardest one yet. My family and I have been doing this together in our garage and this is the one that almost make me lose my breakfast.

@mattyp #8
CF is a great baseline fitness for any age level and most sports. My 2 kids play soccer and this year we started cfkids wods maybe 3 days a week. Their athleticism has skyrocketed. You can always add specialization. Look at the Franks brothers and Matt Hasselbeck. Very specific athletes using CF in addition to their specialities. For me, one of the best aspects of CF is that it really teches one to properly position and use your body...and thats prioceless for any sport. Cheers!

I couldnt figure out how to get a reading from the row machine for calories burned so this is without row.

24 was my score. air squat is very strong, pull up very weak, push up pretty good and sit up is fine. Row felt good.

This is the end of my first week of crossfit. I started on monday and my body is feeling like its been used!

I have been lifting for 5 years now but am loving crossfit. Hoping to drop some weight and get a little cut.

8/20/10/13/15

tired :)

Maddy, you are an inspiration.

7 20 8 10 8 = 53

M/23/6'4''/235

8 11 3 5 7= 34

Wow that was horrible haha i wanted to puke so badly! I got to pullups and I was like wait I cant do these haha, so i switched to 40lbs assisted pullups but that didnt help much either. IT sucked but I know ill do better next time :)

“Tabata This!”

Tabata Row=5
Rest 1 minute
Tabata Squat=8
Rest 1 minute
Tabata Pull-up=2
Rest 1 minute
Tabata Push-up6
Rest 1 minute
Tabata Sit-up
TOTAL=26

Row-8
Squat-20
Pull-up-10
Push-up-9
Sit-up-15
=62
M/22/6'2"/212

Row-8
Squat-20
Pull-up-10
Push-up-9
Sit-up-15
=62
M/22/6'2"/212

SDHP(bar)-14
Squat-20
Pullup-8
Pushup-8
Sit up-16

Total without SDHP (52)
Grand total 487

First time doing Tabata 6-14-6-9-10. 45 total

49 As Rx'd

Row: 7
Squats: 17
Pull Ups: 10
Push Ups: 10
Sit Ups: 10
Total: 54
I could barely walk for about 10 minutes after this...good one.

Row-8
Squat-17
Pull-up-5
Push-up-16
Sit-up-20
Total=66

M/27/5'11"/190#

Thank God for the Brave Charlotte Challenge! Doing 15,609 Push-ups this month in honor of a little girl battling Leukemia through the GoRuck Tough Group. Been doing 10+ sets of 33 Push-ups everyday, certainly helped my rapid fire Push=ups today!!! Did 16,16,16,16,16,16,16,20 for a total of 132 from this exercise = 4 sets of 33! Now matching my sets with the date so 14 sets for the 14th and 15 sets for tomorrow!

dhp (clean grip & stance) - 9
squat - 20
pull up - 10
push up - 13
sit up - 10

62

normally do 20 for all push up tabata rounds... today went to failure the first few rounds. next time stick to 20. sit ups were nasty - too much liquid in stomach.

Did this December 2011:

Row-8
Squat-20
Pull-up-10
Push-up-9
Sit-up-11

Total=58

Died on push-ups, should have had 11. Probably could have done 12 for sit-ups too. Next time, go for 22 squats.

7, 18, 8, 10, 10 = 53

M/28/165/5'9"

5/20/5/15/12

total 57.

I have been doing assisted pull ups (lifting like half of my body weight). At what point should I try to learn kipping pull ups? Clearly not now because I didn't come close.... But at some point I should progress to them, right?

42, but I don't think the scoring is quite fair, because others could have done 30 pull ups their first set but exhausted themselves, so they ended up with 7 or 8 in their minimum set, whereas I started out at 9, paced myself, and ended up with the same score. Average reps would be both more fair and push people to maximize their reps rather than pacing themselves.

ghd situps 7 12 4 7 5 35

M/28/83kg/190cm

didn't have access to the rower,
so I did SDHP @ empty bar (20kg)...

SDHP - 12
squats - 12
pull ups - 4
push ups - 7
sit ups - 9

score - 44

Terra,
The kipping pull-up is a good tool for use during WODs that involve high-rep pull-ups, like "Angie". To start out, I would focus more on getting one, unassisted dead-hang pull-up, then work your way to five dead-hangs. At that point I would start to work on the kip.
That's just my two cents. Good luck!

Kevin #41 SDHP with an empty 45# Oly bar. No way to accurately measure the calories so just note what you did.

Sdhp 12
Squat 13
Pull 5
Push 5
Sit 11
46

SDHP-10
Squat-14
Pull-6
Push-8 - missed two work sets almost puking so really zero for two rounds
SU-9
Total-47

Rx'd
Row - 4
Squat - 18 (Killer burn)
Pullup - 6
Pushup - 12
Situp - 12
Score - 52

Swimfan #9,

Good question. What do you do if you miss a WOD for whatever reason? Do you double up the next day in the gym? Just skip it? Do it solo the next time you get to the gym and just work a little behind?

It really depends on your level of fitness, your experience as a CrossFitter, and your fitness goals. If you a new to CF my suggestion is that you should NOT do more than one WOD per day. Either just skip it and get back on schedule, or do it and work a little behind. You will eventually miss another, and then another...when you've missed three you'll be a full 3-day cycle behind and you can just skip a cycle.

Are you really fit? Recovering really well from the WOD without lots of soreness? Not getting run down from the intensity? Go ahead and double up then. A good place to do so is on a strength day doing the strength WOD first then the met-con (metabolic conditioning, like today). You could also do one in the AM and one in the PM if your schedule allows.

Hope that helps.

Response to Swimfan stuck...
Newbie post, too...

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Row 500M

As rx'd:
Row 6
Squats 16
Pull ups 8
Push ups 9
Sit ups 9
Total = 48
Foam roll after
Compared to 101011: 41

Double under for rows - 17
Squat 16
Pull ups 8
Push ups 9
GHD sit ups 7

M/22/195

Started doing crossift workouts today. Former varsity soccer player and have been doing circuit type training but have been slacking recently. This workout was rough. Pacing was a big issue for me. I could put up big numbers early but tailed off quickly. Did well on the row but left myself burned out. Pullups I had to switch to assisted for the last 4 sets. That's where I need to improve the most. the 4 reps i got were real pullups on the 4th set. Did 5 assisted after that. This is definitely a benchmark I want to come back to.

8,12,4,7,9=40

Sub SDHP for Row

10-18-5-5-10

m/22/5'6"/153

Display broken on the rower, so, just rowed hard for each 20 second interval, with no score.

row
squat 17
pull-up 6
push-up 10
sit-up 18

Row=6
Squat=15
Kipping pullups=5
Pushups=6
Butterfly situp=8
Total=40

Two power cleans, on the minute, for 15 minutes.

165#

@81 Nate
Personally I agree. If someone does 20 reps for 7 sets in a row and then does 5 in the last round their score is a 5 and they would be beaten by someone getting straight 6's. I have never liked the lowest score being the score counted. It makes more sense to me to tally the total number of reps for all sets. That's it. Say what you will about being able to perform consistently but IMO someone who does 30 pullups in round one but is so fried they can't do anymore ( giving them a zero score) is more fit than someone doing 1 rep for each interval( giving them a 1 score). That's why I track my own workouts with my total reps.

Nate and Bugdjj,

Different workout, different stimulus. There is another WOD called "Tabata Something Else" in which the score is the total number of reps. In that WOD it pays to "sell-out" in every round, right from the beginning. Here we are measuring and training something different from total output, we are measuring a type of endurance. Neither is inherently better or worse, just different.

YMMV

My Gf talked me into doing Crossfit with her. this was my 1st day. i thought i was a pretty fit guy and today's workout was going to be a cinch. boy was i wrong.

Over all score 37 as rx'd.

Just started CF about 2 weeks ago. In that time I have discovered that there is a HUGE difference between being fit and being Crossfit! Every day is a challenge different from my prior workouts. Love it, I'm hooked!

End of week 2 for Crossfit newbie

11/7/1 (assisted)/6/6

row-6
Squat-17
Pull ups-8
Push-ups-10
Sit-ups-11
total 52
Total 52

5-14-6-7-12=44

Row -6
Squat - 20
Pull-Ups - 2
Push-Ups- 7
Sit-Ups- 7
Total 42

Who comes up with WODs and how are they chosen/randomized? Thanks. Goal is to go all of 2012 without a missed WOD. Need to be stricter with my diet but traveling causes chaos for my diet.

Does anybody knoe the name of the song in WOD demo?
Thanks in advance!

Tabata 50%, 4 intervals instead of 8

DU for rows 10
Squat 15
PU 12
Pushup 14
SU 14

Half-ass mas; these days I'm always chopping the wods in half, but I still keep getting sore as H.E. double hockey-sticks.

Fantastic job Carole and Kevin.

"E",
Sounds like a question for bingo, but i will say that they're not as "random" as you think. Intensity, endurance, strength, frequency, etc is all taken into account.
As far as I know, all WODs are designed by one of the HQ staff or Coach Glassman himself.
Also, I travel for work too. A jump rope, set of rings, and body-weight movements are your best friends -and public playgrounds.
-Good luck!

SDHP sub for row: 13
Squats: 20
Pullup: 7
Pushup: 10
Situp: 10

Total: 60

10-10-5-7-10

42

@ 10.7 stone, # 62. I hear you - that's my point, it's a great fitness program for other sports, not and end in itself. By introducing kids CF competition, it is undermining its own goals, but because inevitably kids (on their own, or in the infinite wisdom of their parents) decide to "specialize" so as to be more competitive in the comp. Read my post - I was objecting to the comp, not CF for kids generally. I coach high school rugby, and the fitness component at this morning's training was an adaption of today's WOD.

4 of us did it this morning the scores were 60/42/50/30 SDHP with an empty bar instead of Rowing. Made for a great start to a morning!

M/36/6'4"/198

5/18/6/10/12=51

#55, thanks Dave will search for it ready for the next session. I also use an App for iPad, which allows you to setup your complete WOD with times and a choice of your own music to listen too while working hard and fast

As RX'd
Row - 7
Squat - 18
Pullup - 9
Pushup - 12
Situp - 12
TOTAL: 58

6/18/7/6(hand release)/10
47

50/M/180
6,15,4,5,11

Sub'd rows with sdhp.

11/13/6/7/8

As Rx'd except used 50lb DB's for row

7
17
6
12
12

Total = 54

Rx'd.

Row 9-8-8-8-8-8-8-8 = 8
Squat 16-16-16-16-16-16-16-16 = 16
Pullup 7-7-7-7-6-6-6-6 = 6 (barely)
Pushup 11-10-10-10-10-10-10-10 = 10
Situp 11-11-11-11-10-8-8-8 = 8

Total = 48

Had to jump for my last few pulls
7/15/5/8*/13 (*really fell apart on the late push up sets)
total 48

I have a question, but I think I already know the unfortunate answer: When doing tabata, is it cheating to pace yourself?? I killed myself on pushups by doing a full 20secs of normal fast speed pushups, but had no gas left in the pecs by the last sets. I think I could have gotten a better score if I had taken it a little easier on the early sets, but felt I should work for the whole 20 secs.

bobr, see my answer at #99.

10 (SDHP #45), 10, 4, 5, 10=39

Subd row for sdhp

11-10-4-5-7 37total

m/39/6/190ish
As Rx'd
49 (PR by 2)

No rower so went for burpees instead

Burpees: 3
Squats: 15
Pull-sup: 4
Push-ups: 8
Sit-ups: 13

SDHP: 13,13,13,13,13,13,13,13
Squats: 19,19,19,19,17,15,15,15
Pullups: 6,6,6,6,6,6,6,6
Pushups: 7,7,7,7,7,7,7,7
Situps: 10,10,8,8,8,8,8,8

I haven't been working out much recently and it shows. Compared to last time, today's totals are +2/-9/-6/+8/-6. Comparing just the minimums gets +1/-3/+1/+1/-1.

Injured knee, no rowing or squats for a while
I did Tabata: Pull-ups, Push-ups, and Sit-ups
6+7+10=23
M/54/6’/205
Garage Crossfit enthusiast

Made up back squats:
195-195-195-195-195
Then dropped to 135-5 reps on the minute 5 min

Mas-hang in there, you are doing it and that is all that counts.

Laura f/49/5'7/145

SDHP-11 (45lb DB)
Squat-18
Pull-ups-5
Push ups-10
Sit up-10

54 reps

m/43/195/5'11"

Tabata Row 5 5 6 6 6 5 6 5
Tabata Squat 12 12 12 11 12 11 12 11
Tabata Pull-up 2 2 2 2 2 2 2 2
Tabata Push-up 10 10 10 8 7 7 6 6
Tabata Sit-up 9 9 9 9 8 9 8 9

total=32

KB swings subbed for row 60#

KB-10
Sq-19
Pu-7
Psu-6
SU-10

Total: 52

35# KB subbed for row

KB-9
Sq-12
PU-4
Pushups-6
Situps-11

Total: 42

6, 18, 8, 10, 12, 54 total

Oooof. Thought my biceps were going to implode.

M/40/66"/175#

Row - 56 total calories
Squat - 17
Pullup - 6
Pushup - 8
Situp (Abmat) - 9

MattyP #8, #112
Coach Glassman proposed a theoretical hierarchy of development way back in 2002. Coach posited “A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development.” Sport development in the US is upside down. Let’s not even address nutrition. Most kids skip metabolic conditioning, gymnastics, weightlifting and throwing and proceed directly to sport.
We see kids as young as 4 playing multi seasons of a single sport. Kids as young as 5 being berated by coaches because they are not playing their position in soccer. Really? Most 5 year olds are not developmentally ready to understand the idea of a position and their need to play it. Kids at 6 being told they need to give up their other sports and play a single sport year round if they ever hope to make the travel team, which is their gateway to playing in high school.
Kids told at 11 that their sport career is over because they aren’t good enough to make the premier teams. In total the US has turned the pyramid upside down. Our kids suffer for it, and we haven’t even addressed nutrition, age relevancy or the professionalism of youth athletics.
If we provide a sport at the high school age, that has, as its basic requirement, the need to adhere to the theoretical hierarchy of development I see nothing wrong with it. If we provide a sport that millions of kids eventually embrace, that builds their GPP and in doing so allows them to possibly involve themselves in other sports because they are stronger, faster and more capable at more things than their counterparts then I think its a good thing.

M/23/77kg/188cm

6,15,5,5,10=41 total

Just getting started doing crossfit. Admittedly I paced myself anticipating the huge dropoffs that would come in the later sets (some of which happened anyway.)

9,16,0,12,7= 44

Can't wait for tomorrow.

Scored a 40 sub'ed rows for sprints 20 sprints. Scored every time I touched the base line. So it looked like suicides. Didn't pace myself at all. Just wanted to go all out for every work period. It broke down to: 4, 16, 5, 6, 9. If I would have counted highest round numbers it would have been: 6, 18, 18, 15, 16. LOL

I'm now officially back in the game after about a year lay off. Will be following the main site RX'd unless I have to sub for equipment I don't have.

Scored a 40. Sub'ed rows for 20 yrd sprints. Scored every time I touched the base line. So it looked like suicides. Didn't pace myself at all. Just wanted to go all out for every work period. It broke down to: 4, 16, 5, 6, 9. If I would have counted highest round numbers it would have been: 6, 18, 18, 15, 16. LOL

I'm now officially back in the game after about a year lay off. Will be following the main site RX'd unless I have to sub for equipment I don't have.

14,15,4,8,8 = 49 as RX

15+20+8+10+10= 63
*Had to sub SDHP, no rower here

COP Zormat
Afghanistan

f/32/5'2"/128
56 RX

6
15
6
9
12:
48pts

Not enough rower 4 everybody so Tabata row sub with Tabata Double Unders.

DU 25
Squat 15
Pullup 10
Push up 12
Situp 10

Greeting from Italy

P.S. Squat after Double Unders is a Nightmare :)

6,2,11,7,8= 34

Pull-ups were rough after the row. Anyone have any pointers on perfecting the kipping pull-up? I cant seem to use it efficiently.

@ #148 my pull up went better just after my Gymnastic Trainer Course : hold your abs and keep the hollow position during the moviment, try to use less is possible your low back! will be better after few workouts!

24 laps at the Y.
19:50
Then
15 PullUps
15 Squats
15 Dips
15 K's to E's
Good workout

Row= 5
Squats = 18
Pull ups = 6
Push ups = 7
Sit ups = 10
Final = 46
Run 1 mile after row, and 1/2 mile after everything else!

7 - 17 - 6 - 8 - 8 = 48
PR is 53

7-20-7-5-1 = 50, PR!

Substituted SDLHP w/ 45# bar and situps on stability ball: 10, 9, 5, 5, 5 = 34

F/5'9/145lbs/26y.o. Crossfitting for 2 months

5+2+14+6+6

pull ups went way down by the 4th round. but I have started using the 1 inch band instead of 2 inch band for workouts so i guess progress is progress...

oops there was a typo in my last post, should have read:

7-20-7-5-11 = 50, PR!

row 7
squat 18
pullups 5
pushups 9
situps 10

total 49 PR

m/17/5'9"/165

Row - 8
Squats - 15
Pullups - 3
Pushups - 8
Situps - 8

Total 42 - PR since it's my first time doing this WOD.

M/34/5'9"/220

M/49/175# - Missed yesterday with kids ski racing.

sdhp 12
squat 13
pullup 4
pushup 5
situp 9

total 43

First Tabatha, very interesting mental game, I would get weak on one set and say 'Ok that is the new level I have to hit on the next set'. But of course that next set was a real struggle!

Row: 7
Squat: 18
Pull-ups: 4
Push-ups: 10
Sit-ups: 10

Total: 49

33

did an online comp saturday. Four wods on the hour:
5,4,3,2,1 of 205# CJ, MU's = 4:09
10min for 2k row + DU's: 7:18, 146
15,12,9 2p KBSN Rt, Lt, Burpee: 5:48
12min AMRAP of 10xWB, 5xT2B: 19+1

My gym doesnt have a rowing machine so I put a small straight bar on the seated row and did light weight for the intervals, is that ok?

M/24/5'9"/165

Row - 6
Squat - 17
Pullup - 5
Pushup - 9
Situp - 12

Total: 49

Warmed up with 3/3/3 Squat Clean and Jerk at 185/205/225 pr?

SDHP - 13
Squats - 16
Pullups - 9
Pushups - 13
Situps - 10
Total was 61. Tried to focus on perfect reps not my total number. Sadly I tried to pace myself instead of going all out in the first few rounds. Thus is was a kinda ~25min steady state WOD. Next time I need to push harder.

8-21-10-10-12=61

2min Double Unders- 186 reps

As Rx

Row - 9
Squats - 18
Pull ups - 8
Push ups -10
Sit ups - 12

Total 57

M/168#/6'/37yrs

12+16+3+4+12=47

Row - 6
Squat - 20
Pull ups - 8
Push ups - 14
Sit ups - 14

Total - 62

sean
4,14,2,5,5=30

lorie
3,8,2,5,8=26

Sdhp 8
Squat 9
Pull up 3
Push up 6
Sit up 8
34

m/33/175

5-20-5-10-12=52

m/28/200
7/16/4/10/10 = 47

Forgot the squats:

Row 6
Pullup 7
Pushup 6
Situp 10

f/42/180/5'11"

row= 7,7,7,6,7,7,7,6>>> 6
squats = 15,14,14,14,13,13,13,13>>>13
pullups = 4,4,4,4,4,4,4,4>>>4
pushups = 5,6,6,6,6,6,6,6>>>>5
situps = 10,10,10,10,10,10,10,10>>>10

total = 38

Perhaps I paced myself a bit too much on the pullups and pushups but I am well aware that I am incapable of doing pushups or pullups for 20 seconds straight....

sdhp 45# for row 12
squat 17
pull up 7 need to pace these next time
push up 8 " "
sit up 12
Total 55

row=6
squat=22
pull up=10
push up=10
sit up=13

total=61

M/34/6'3"/200

No pullup bar. Did 1.5 pood KB Swings:
58
8/17/11/9/13

Prev:
52
8/18/7/9/12
Dismal today!

64 w/ 95# sdhp=1 calorie rowing:
13/18/9/8/16

row-display broken, just rowed 20 seconds each.
squats 18
pull-ups 5
push-ups 4
sit-ups 11

42/m/176cm/74kg

As rx'd

7, 19, 11, 13, 13 = 63 PR (Last time 6, 19, 10, 13, 12 = 60)

For timing convenience I rested 10 seconds plus two full intervalls between exercises which sums up to one minute and ten seconds. And I did 13 sit-ups on each of the eight intervalls, but needed 1 or 2 extra seconds on the last few, so my strict score would probably be 12 sit-ups and a total of 62. I know it's not "games proof" but I count it anyway.

row: 8
Squat: 16
pull ups: 5
pushups: 7 (goal was 10, then crapped out on the 6th round)
situps: 11

Total: 47

No rower
sdlhp 11
squats 16
pull ups 4
push ups 9
sit ups 10

Laura f/49/5'7/145

46

6/18/8/7/13: 52.

m/17/6'0"/185lbs
no rower
sdhp=9
squats=16
pushups=5
pullups=5
sittups=11

25 / M / 5'9" / 135lbs

Row 5-5-5-4-4-3-3-3 = 32
Squat 16-17-16-15-15-12-12-12 = 115
Pull-up 11-4-6-5-4-4-0-4 = 38
Push-up 10-8-5-5-4-4-4-4 = 44
Sit-up 7-7-6-6-6-6-6-6 = 50

25/279

I got confused with my timer during the pull-ups and ended up skipping a round... dang.

5, 10, 5, 5, 10 = 35

Jessica - 4, 15, 7, 6, 10 = 42

Compare to:
101011 - 10, 16, 10, 7, 10 = 53 (sub 45# SDHP for row)

@ home, row 7, sq 20, pull 9, push 9, sit ups 11, total 56.

Pullups and push ups 12 until last 2, then 11, then 9. situps 12 until last 2.

As RX row 7, squat 18, pull up 12, push up 9 sit up 14=60

38/M/5'11"/175#

As rx'd
Row 7
Squat 16
Pullup 8
Pushup 10
Situp 12

Total 53

nice one!
4+19+4+17+15 = 59

50 / 186

as rx'd

40 -- 6-12-4-6-12 (total reps of 352 -- 49-96-44-67-96)

Doing this one tomorrow. Thinking of mashing pushups/pullups to increase numbers... or swapping situps for KBS... even mashing push/pull/swing... Thoughts anyone?

M/35/5'4"/145lbs
5, 19, 8, 10, 12=54

13 15 5 7 10 total 50. Had to sub sumo for row, got halfway through the pushups and realized I had skipped the 1 minute rests. Oh well

Row-6
Squat-15
Pullups-4
Pushups-5
Situps-8
Total-38

M/26/5'7"/140

Subbed 75# SDHP

10-16-8-13-12 = 59

"Tabata This!"

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

Run 116 (Only noted calories after the entire tabata run)
Squat 24
Pull up 7
Push up 14
Sit up 10

M/173/5'7"/32

Row 7
Squat 13
Pullups 5
pushups 7
crunches 8
total= 40

M/36/6'3/195
warmed up on rower for 3 mins...
Next time will do some squats and JA

"Tabata This!"

Tabata Row (calories, goal = 7+).
Rower screen dead, could not get results. rowed thru the tabata anyway. :(
Rest 1 minute

Tabata Squat (goal = 17)
17, next time go for 18.
Rest 1 minute

Tabata Pull-up (goal = 7)
7. all but last two sets unbroken. used crossgrip for sets 2-7, worked great.
Rest 1 minute

Tabata Push-up (goal = 9)
9. all sets unbroken. next time go for 10.
Rest 1 minute

Tabata Sit-up (goal = 14)
8... ugh! died, still feeling it. tried to do strict on slight incline. next time will go arms free on home-made towel abmat to spread the love around instead of just burning out my psoas/abs.

Total: 48 (estimated 7 on row)

subbed high-pull deadlift (45#): 12
squat: 20
pullup: 5
pushup: tried, but shoulder refused
sit ups: 10

total: 47

Sub 1.5 pd kb swing: 12

Squat: 11

pull ups : 8

pushups: 10

situps: 10

Score: 51

6,18,6,12,10. 52

5, 15, 5, 8, 14 = 47

row 7
squat 12
pullup 6
pushup 10
situp 12
tried to pace 47 total

10 SDHP
15 squat
10 pull up (band assisted/jumping)
7 push up (knees round 3)
7 sit up

Score: 49

cal: 9
squat: 16
pull up: 5
push up: 7
sit up: 10
total: 47

Row 6 (machine counter seemed a little goofy)
Squat 18
Pullups 8
pushups 7 (went for ten and got exhausted)
situps 10
total= 49

7-13-5-6-9-->total 40

Tabata Squat-16-16-16-15-15-14-14-14
Rest 1 minute
Tabata Pull-up-4-4-4-4-4-4-4-4
Rest 1 minute
Tabata Push-up-12-12-12-11-8-8-6-6
Rest 1 minute
Tabata Sit-up-14-12-11-10-9-9-9-9

Total-33

With the O2 trainer, As Rx'd, minus the breaks in between the first 3 (I'm an idiot and didn't read directions)

3/16/6/8/10 = 43

And then 5 minutes of cooling down with the O2 trainer followed by 20 minutes of trying to hold in the vomit.

CFWU x 3 with Ringdips and Walking lunges

cal: 6
squat: 19
pull up: 6
push up: 12
sit up: 14
total: 57

arrrghh

C-
Row-5
SQ-20
PLU-10
PSU-11
SU-15

As rx'd - 47

Row - 6
SQ - 17
PLU - 5
PSU - 7
SU - 12

4/16/5/10/6 - 41 3 reps under pr. Dissatisfied

4/16/5/10/6 - 41 3 reps under pr. Dissatisfied

Previous two

Row 7 Previous 12 (Subbed barbell pulled to chin)
Squat 23 Previous 18
Pull Up 3 Previous 4 (Felt good then just lost it)
Push UP 20 Previous 15
Sit Up 13 Previous 11

66 Previous 60

Tonight

Row 7
Squat 20
Pulls 4
Push 5
Sit 11

Score 47

6,13,7,9,10

score: 45

sdhp - 11
squat - 11
pullups - 6
pushups - 6
situps - 8

Score w/ sub: 42.
pullups i expected. 6 on pushups? terrible...

m/34/6'1/190

As Rx'd.
Row: 7-8-8-8-8-7-8-8 = 62
Squat: 16-16-16-16-16-16-16-19 = 131
Pull-ups: 8-8-8-8-8-8-8-8 = 64
Push-ups: 11-11-11-11-11-11-11-13 = 90
Sit-ups: 10-10-10-10-10-10-10-14 = 84
Total: 431 (new PR)
Tabata: 52 (new PR)

Mrs. Miyagi
As Rx'd.
Row: 5-5-5-5-5-5-5-5 = 40
Squat: 17-17-17-17-17-17-17-20 = 139
Pull-ups: 6-6-6-6-6-6-6-6 = 48
Push-ups: 10-10-10-10-10-10-10-10 = 80
Sit-ups: 12-12-12-12-12-12-12-12 = 96
Total: 403
Tabata: 50

Previous PR: Total: 408
Previous PR: Tabata:51

5-18-4-10-10=47
f/33/127/5'1"

I know this thread is days old now, but I wanted to add one thought for the Tabata WOD's. It's possible to game the workout and shoot for a consistent Tabata score without expending too many extraneous reps. It seems like I progress slower when I do that. I've incorporated the system of reporting my Tabata number over my total reps (6/48 vs 6/72 vs 6/100). It gives far more data for me to understand where progress is being made, where weakness are, and what I was trying to accomplish in the WOD. Thanks Bingo, bunjj, josh, and everyone with the great mainsite comments. It's helpful and inspiring.

9-16-7-10-10 = 52
Subbed 12 kg dumb bell sdhp for rowing
subbed ring pull ups for pull ups
Done on my balcony home gym
Will try to kick in another squat next time.

#222 Scott Dyer, I agree 100% with that strategy. It's troublesome to record all those reps, but it's a more accurate reading of the work we've done. I will give it a try next time.

Row= 7-7-7-7-7-7-7-8=57
squat=15-15-15-15-15-15-15-20=125
pullups= 11-11-11-11-10-8-8-8=78
pushups=12-12-12-12-12-12-12-12=96
situps=10-10-10-10-10-10-10-10=80

Tabata 53
Reps 442

2012-01-21: 38.5.(3.5,15,7,7,6). Rx'd. Hard.
2010-10-17: 38.(2,15,6,10,5). HSPU=row GHSU=SU. No rest sets.
2010-02-17: 38. SDHP 2pd KB=row. No rest sets.

m/38/5'9/180
CFWU-2. HSPU instead of PU 2nd. Superman. Burgener. Row 500m.
Row: 6,8,7,7,6,6,6,7=53,6
Sq: 11,14,14,14,14,14,13,13=107,13-used 13 since I forgot to rest between row & squats & Clay came in as I was finishing the row so didn't get started on first sq round immediately.
PU: 12,12,11,11,11,8,8,8=81,8-tore hands on round 6
Pushups: 12,12,12,12,12,11,11,10=92,10-disapp I couldn't get at least 11 on last round. Lots of pushups the day before & pushups a little weaker now for some reason.
Situps: 13,13,12,12,12,12,12,12=86,12
Tabata: 49
Reps: 419
2/17/10:
Row: 8,8,7,7,7,6,6,6 - 6
Squat: 16,16,16,14,14,14,14,14-14
Pullup: 14,10,9,8,8,8,8,8 - 8
Pushup: 15,15,15,15,12,12,11,11 - 11
Situp: 13,12,12,12,12,12,12,12-12
Ttl: 51

2012-01-21: 38.5.(3.5,15,7,7,6). Rx'd. Hard. GHSU.
2010-10-17: 38.(2,15,6,10,5). HSPU=row, GHSU, No rest.
2010-02-17: 38. SDHP 2pd KB=row. No rest.

7th week of CF 6' 233
Did not think this through and coming off of air squats i was dead. My score was 38. could have done a ton better had i thought it through. i will kill this workout next time

5,10,5,10,10

6,19,5,10,11=56, 454 total vs
10,18,5,7,11=51 Subbed sdlhp for row & did pull ups on kids' swingset fat bar 10/11/10

1k run wu = 4:50

Row 8
Squat 18
Pullup 8
Pushup 11
Situp 11
__________
Score: 56

5 12 3 6 8 = 34

M/29/78kg/184cm

Row: 6
Pullup: 4 (changed place with squat by misstake)
Squat: 17
pushups: 5
situps: 7

total: 39

31

M/42/5'8"/172

As Rx'd, except NO RESTS between exercises!!

5-18-5-15-10: 53

M/40/205/76"
Row: 6
Squat: 15
Pullup: 5
pushups: 7
situps: 13

total: 46

6-15-6-11-12 = 50 (PR!)

As Rx'd: Row 5, Squats 19, Push-Ups 12, Pull Ups 5, Sit Ups 13 = 54

7 calories - 18 Squats - 4 Pull-ups - 7 Push-ups - 10 Sit-ups

Held 8 on pull-ups till 6th round, hands were limiting factor. Held 12's for push-ups for first 5 rounds which was a mistake, did Sit-ups on Decline Sit-up apparatus at gym.

Tabata Pull-up - 11, 10, 7, 5, 4, 4, 4, 4
Rest 1 minute
Tabata Squat - 22, 23, 22, 21, 20, 19, 18, 18
Rest 1 minute
Tabata Push-Up - 26, 17, 10, 7, 8 (knees), 8 (knees), 7 (knees), 7 (knees)
Rest 1 minute
Tabata Row - 7, 8, 8, 7, 7, 5, 5, 5 (screwed this up, did 30 seconds not 20 for first 5)
Rest 1 minute
Tabata Sit-up - 16, 16, 15, 14, 13, 12, 11, 11

Score - 47

As rx'd
6, 17, 6, 8, 7 = 44
Do less PU in first 4 rds to not get burnt out last 4 rds

Has anyone ever tried to do this workout where you Do 20 sec Rows rest 10 seconds then move to 20 sec Squats rest 10 seconds move to pullups rest Pushups
rest Situps, then start back over? I wonder if the numbers would change that much? Thanks, Ted

7-15-7-15-6 = 50

As rx'd. Could've gone harder on the squats, and the push-ups could've used some better form towards the end. Still, felt good about the WOD overall and especially the pull-ups!

M/27/5'11''/195

6, 15, 3, 5, 7 = 36

5-15-3-8-10 = 41

6, 20, 7, 12, 9 Total: 54

7+25+8+15+15=70

M/43/6'/219
45

51/m/190

6/15/5/8/8

3/7/5/8/5 for a total of 28

Row: 6cal
Squat: 16
Pullup: 7
Pushup: 9
Sit up: 10

= 48

55 pb 15.02.12
SDLHP 11, SQ 16, PUL 7, PUS 10, SIT 11

subbed 35lb each dbs (preferred dbs, 10k heavier than bb SDLHP but meant i could get lower, keep back straighter)

49 21.10.10
SDLHP 10, SQ 15, PUL 5, PUS 8, SU 11
subbed SDLHP 20kg bb

M47
45
5 row-15 squat-5 pull up-10 pushup-10 sit up

CFWUx1
Row: 8x2, 7x6
Sqs: 20x8
PUs: 8x8
PushUps: 13x6, 12x2
SUs: 11x8
Total: 58

6, 12, 7, 13, 10

Pr: 48
no break between exercises.

as rxd
subbed sdlhp for row

sldhp= 12
squats= 18
pull ups= 7
push ups = 8
sit ups = 11

Total=56

row: 7
sqt: 13
pul: 5
psh: 13
sit: 10

48

22/M/5'7"/154lb

Row: 6
Squat: 15
Pull ups: 5
Push Ups: 10
Sit Ups: 10

41