August 6, 2012
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 111028.
CrossFit Level 1 Certificate Courses: Rogue Fitness, CrossFit Coconut Grove, Rainier CrossFit, Colorado State Patrol, CrossFit Strong, CrossFit Virtuosity, CrossFit Colosseum, CrossFit Reebok Stockport, CrossFit Melbourne, Fight Tonight CrossFit, Osan Air Base.
CrossFit Coach's Prep Course: CrossFit Roots.
CrossFit Kids Courses: CrossFit Brand X.
"The CrossFit Experience With Greg Hammond" CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Anywhere, Iceland - video [wmv] [mov] [HD mov]
Posted by Pukie at August 6, 2012 5:00 PM
L1 training at CF Virtuosity was a great experience. Coaches were amazing!
Looks like a fun wod. Will have to try soon.
Until then, I will have to comment, on that I read through most mondays and see all these comments about level ones and usually just skip through them just thinking, "Geez, just post your times here". I understand now. Partly because Russell asked us to, but also really to say how much I got out of this cert. I have been a trainer for almost 7 years now, been crossfitting, learning about crossfit, and using the same principals for almost 3 years now. I went into this weekend, with thoughts in the back of my mind, that yes, i already know most of what they are going to teach me, but i want to keep an open mind and maybe pick up a few new cues or new progressions. Coming out of this weekend I feel like I learned so much more than I could have ever hoped for, about my own movement, about the movements themselves, about how to teach those movements. It was an extremely satisfying feeling, leaving there knowing that I had just armed myself with a wealth of knowledge that nobody can take away from me. I wish I had some criticisms for the training staff, but I dont, they were all absolutely awesome! Thanks Russell for pushing me, Cherie for the awesome energy, Neal for taking the time to answer additional questions, Jason for not whooping anyones ass, Justin for the fun lectures, and ninja Zac for being bad ass! thanks again, and now I highly recommend that if anyone is on the fence about taking the level one, DO IT! worth every penny!
The level one at Coconut Grove is the best looking group!!!!
The level 1 class at rogue was amazing. the coaches were so knowledgable and made the entire experience memorable. Spencer your the man thank you so much for taking the time to help me out one on one. Joe alexander was so informative and clearly loves what he does. One of the best weekends I've had in a long time.
I was at the Columbus, Oh Level 1 had the honor of having time with Joe Alexander, Abi Grove, Doug Chapman, Joe Westerlin, Spencer Hendel and Lindsey B. Smith. Absolutely amazing! Thank you to everyone.
Great level 1 class at Coconut Grove this weekend. Nice people and great trainers. Thanks for all your help. And we are the best looking group!!!!!!!
Great Level at Coconut Grove this weekend. Nice people and great trainers. Thanks
We are the best looking group!!!
Looking forward to it@ 5am tomorrow
Crossfit level 1 training in Golden, Co complete! What an awesome experience! Thank you crossfit for providing us with the amazing coaches that shared their incredible amount of knowledge with us. Having done crossfit for 8 months prior to this level 1 course, I thought I had a good grasp on the foundations of the crossfit method and mechanics. The vast amount of crossfit knowledge that these instructors had to share makes me incredibly grateful that this course was offered. Not only is my understanding of the concepts of crossfit more complete, but the help that I received on the mechanics of the movements will be critical to progression of my overall fitness, not to mention how much more comfortable and confident I will be teaching crossfit to others. Thank you!!!
Kurtis and crew held down a super legit level 1 this weekend at Rainier CrossFit in Sumner, WA! I was amazed at the range in tenure among the athletes going for their level ! It ranged from as low as a few months to over 7 years. All around great stuff!
Thanks to the trainers at Coconut Grove! You guys were awesome!
The guys did awesome teaching at CrossFit Strong in Dallas!! Had a great time!! Thanks!!
Great...Level 1 Trainer Course at Rogue Fitness in Columbus...Great Seminar Staff...Joe Alexander, Joe Westerlin, Doug Chapman, Abi Grove, Spencer Hendel, Lindsay B. Smith...Great Facility Rogue!!!!
Crossfit Melbourne Level 1 Trainers course can only be described in one way.... AMAZING! This was only possible due to the awesome trainers we had! There was no question left unanswered, and every move was done justice through the high standard and awesome teaching/coaching skills!
YOU GUYS ROCK ! KEEP UP THE GOOD WORK!
Attended Level I Cert at CF Virtuosity this weekend. Great facility, excellent coaching and an all-around good time. Thanks to Jenn, Austin, Leah, Mike and Keith.
Great group, great instructors, great pace to work out!!! thanks all you guys for an unforgetable experience!! I hope to pass the test.
Thanks to all the coaches for the outstanding training at the Golden, CO Level 1 Cert. The two biggest take-aways for me:
1. Tightening the entire core - including the glutes - before initiating a movement ("Everything in life is better with your butt cheeks squeezed together" ~ Cherie Chan).
2. Scaling for intensity.
Both seem obvious now. I can't tell you why I didn't understand it before, but I'm glad I do now.
Mike G, Jenn, Austin, Leah and Keith at Virtuosity were AWESOME this weekend. Lots of great info, kept it moving and made it a FUN weekend.
Great cert at the Police Academy this weekend! Russell and trainers were all around great! Ran everything on time and really organized for such a large group! Learned alot and had fun! Worth every minute and penny!
I won't ever forget being faced with the fear that I was going to have to bust out FRAN at 9am on the first day of the course! Haha Chuck, you had us all tricked. This has been such an inspiring weekend with some amazing coaches and great people. Ready to start applying all of this knowledge out in the real world. Coconut Grove is where it's at! Hell yeah!
Awesome weekend at the L1 course in Brooklyn @ CF Virtuosity. Thanks Keith for having us on NYC home turf and the whole staff. Learned a lot but most of all it was FUN
Trainers at Crossfit Strong were awesome!!! Every single one of them knew what they were talking about and were prepared for every question and/or comment which proves not only knowledge but specific understanding of what they teach. Very lucky to learn from those guys. Thank you!!!
Coconut grove level one rocked. It was educational, and really fun. Took a lot from the course that I will use for my own training, and to pass on to client. I have a lot of respect for the trainers. They were the best. Can I get a hell ya.
Coconut grove cert rocked, it was hot, sweaty and informative. Thanks for a great weekend Chuck and crew. Feliz Nevidad!
I had a great time this weekend at Crossfit Virtuosity in Brooklynn. Mike, Austin, Jenn, Leah, Keith, and the other students were all great. Thank you!
P.S. Took the picture right after a work . . . smelled awful.
Special thanks to the seminar staff at Rogue Fitness in Columbus this past weekend!! It was a privilege to learn from some of the best and most talented Crossfit has to offer!!
The Cert 1 course at Coconut Grove was fantastic, all the coaches were top level athletes who truly loved the Sport of Fitness and wanted us all to do our best. Special thanks to Chuck for helping me to understand my own flaws so I can better help those at my box. I promise I will practice until I can beat you at Grace. I know that's a lot of practice, but I'm willing to give it a go. My only critique is that I wish it was longer. If any of you are ever in Orlando stop by Crossfit 407, we would be honored to workout with any of you.
Thank you Chris, Matt & Nicole! The Coaches Prep Course at CrossFit Roots was enormously informative and enlightening. Not only did It broaden my understanding of coaching technique and class management, but it has helped me target my weaknesses as a coach and box owner. From here on out, CrossFit will never be the same for me or my athletes. It will be better.
The trainers at Crossfit Strong rocked my world this weekend! Kept me laughing, smiling, and learning. Thanks so much. Can't wait to put all I learned to good use. Met some awesome new people in our group and even ran into an old friend from high school!
Coaches Prep course in Boulder, Colorado was a true learning experience. Chris S., Matt C. and Nicole C. did an amazing job this weekend. The Prep course and the instructors from HQ have helped make me a better coach by giving me tools I can use Monday morning! Thanks Seminar Staff.
Had a Great Time at my Level one. Chuck and the rest of the staff were great. and HELL YEAH!!!!
I attended the level 1 class at Crossfit colosseum this weekend. I didn't think it was possible but I let Toronto more pumped up about Crossfit than I came. The instructors were amazing. Not only did they have a wealth of knowledge to share but they also made learning fun. Thank you for such a great experience = )
Level 1 cert at virtuosity was by far an amazing experience! Great amounts of knowledge were transferred over the course of 2 days. The trainers were very informative and seemed like they had an extensive knowledge of things relative to crossfit and outside of crossfit. Seemed like they brought outside information they learned through schooling and their various backgrounds to help us better understand and correct the motions we were going through. Also- Mike G is the man!
CrossFit usually involves no ego, but damn are we a good looking group at the level 1 at coconut grove lol. Can I get a Hell Yea! The Coaches teaching the course were nothing short of spectacular. I learned so much and felt completely prepared for the exam and to be a trainer, not too much for Fran lol. I want to thank Xmas for improving my squat, and for having such a cheerful attitude. Also Chuck for being a great speaker and very knowledgeable, as well as all the others...JMac, Austin, Andy, Jenni and Adrian for being amazing at their jobs, you can see it on their face how much they truly love it. Also there were lots of students who will become great coaches with the knowledge we have gained from the course. Cant wait to start coaching. Chuck you said you dont want to see any of our smiling faces within the next year, so ill see you in 13 months for the CPC.
Level 1 at Coconut Grove was AMAZING!!! Gained so much knowledge and invaluable experience. The trainers were informative, motivating, and supportive. This class took my Crossfit to the next level! Thanks Again Guys!
Shout out to Chuck, Austin, Andy, Christmas, Jenni and the rest of the trainers! Great coaching! Great people! Great experience! Had a hell of a time. HELL YAA!!!!!
Awesome time at L1 in coconut grove! We had an opportunity to get trained by some of the best!!! Thank you for all your patience and hard work!!!
Level 1 cert at Strong was great. Test harder than I thought but the trainers prepared us well. I hope our gratitude and care have not inconvenienced you too much Freddy!
Level 1 course complete at Rainier. Thanks to the coaches. Had a fantastic time!
Amazing experience at my level one cert @ coconut grove, the south east is lucky to have such outstanding trainers! Shout out to Austin, Xmas, Jmack, Andy, Jenni, and of course CHUCK CARLSWELL THE DENZEL WASHINGTON OF CROSSFIT!!!!
L1 at Crossfit Rainier was great! thanks!
Informative, practical, and educational are the words I would use to describe my CPC at CrossFit Roots in Boulder, Colorado. A big thank you to Chris, Nicole, and Matt. What a wonderful box CrossFit Roots is!
Fantastic time at Crossfit Stockport for the Level 1 cert this weekend. Many thanks to Jami and the training team for their help and guidance, and made all the better by a surprise visit from Boz!! Rock Stars all round!!
Massive shout out to everyone from the level 1 at CrossFit Stockport this weekend. It was amazing. Quality instruction from Jami and the team, loads of information and an brilliant group of people. What a weekend!
Do you do intervals as individual exercises or as a circuit?
CrossFit Level 1 Cert at Rainier CrossFit was amazing. I usually hate classes and lectures. But there was never a dull moment. My colleagues were friendly/motivating... The staff was the best. And to top it all off. Nadia was HOTT...!! Her demonstrations definitely woke me up Day 1. Just sayin' ;)
You do each exercise at 20 sec on and 10 sec off for rest for a total of 8 rounds/ 4 minutes. You tally each rep and your total becomes your final score. There is no resting between your tabatas. There are a lot of great smart phone apps for tabata timers as well if any one has access to the play store on android devices.
Do we just do air squats or with weight?
305 total reps, pull ups still kill me
108 push ups
need to work on pacing!
Level 1 at Coconut Grove was amazing. Chuck and the entire training staff took the time to be patient with everyone and explained all of the topics in detail. And if you think you have mastered the squat, think again. When you can do fifty consectuve squats like Christmas than you might be in the ballpark.
My 1st ever Tabata. Way below many other's scores but still working my way up to a higher fitness level. This was much better than I could've done a month or so ago
Mike G, Jenn, Austin, Leah and Keith were AWESOME at CF Virtuosity this weekend. Great info, great energy. They made the two days fly. Lots of good stuff to get you started on your road to coaching. Thanks guys
M/ 55/ 5'10"/ 185
Pull ups. 37
Push ups 68
Full extension situps 47
Been doin crossfit @ home for about 2 months @ 5 am
So far loving the variety and simplicity. Thanks!
Subbed jumping pullups
Coconut Grove Level 1 was awesome! Thanks to Chuck, Andy, Jenni, Christmas, and Austin for great instruction and training-I have learned so much! By the way, Coco Grove IS the best looking group, especially after doing FRAN. Do we have enthusiasm unknown to mankind? HELL YEAH! That's for you, Andy:)
Big ups to Joe Alexander and all the Red Shirts at Rogue Fitness this weekend in Columbus, Ohio. The staff was very knowledgeable, the atmosphere was friendly and the participants were great. Thanks again to all the coaches and best of luck to new CF LV1 Trainers.
Pull-ups(all strict due to bar used)- 33
Here's a shout out for J Mack from Coconut Grove..forgot to mention your name in the first post. Thanks for the great instruction!
CF Level 1 at Rouge, in Columbus, was amazing. Great seminar staff and fun group to attend with. Could not be happier with the weekend, the people and the knowledge gained. The entire staff is informative and passionate about coaching and truly seem to know their stuff. Thanks to everyone involved.
The level 1 class at Rogue Fitness was absolutely amazing! Thank you to Joe Alexander, Abi Grove, Doug Chapman, Joe Westerlin, Spencer Hendel, and Lindsey B. Smith for an amazing weekend filled with overwhelming knowledge and experience to help me become a knowledgable and active coach. All of your knowledge and help will also allow me to become a better crossfit athlete as a result. Thank you again!!!
Level 1 at CrossFit Virtuosity was an awesome experience! Thanks to the trainers Mike G, Austin, Jenn, Leah, and Keith for giving his gym to us for 2 days.
You know you've been at an awesome CrossFit weekend when you're squatting over a gross gas station toilet on your way home and think "Wow I'm in a really good deadlift starting postion."
Level 1 at CrossFit Virtuosity was an awesome experience! Huge thanks to the trainers Mike G, Austin, Jenn, Leah, and Keith. Pumped to start using what I learned...hell yeah!
Pull Ups 82
Push Ups 112
Sit Ups 83
Level 1 at Virtuosity. Awesome weekend!!!! Hell yeah!!!!!! :)
Nice work today crew!
Awesome Level 1 weekend at Brooklyn, NY! Learned so much not just from a coaching perspective but as a practioner as well! All the coaches/instructors were amazing and top notch!
level 1 at rogue was an incredible experience! elite trainers made the course informational and fun...great tips, great facility! thanks for all of your hard work! awesome!
Thanks to all the coaches at CrossFit Virtuosity. It was an awesome weekend. Shout out to my homies at CrossFit Hell's Kitchen.
A new beginning, a new stage in life
Now a tradition, an annual event
Others older and wiser than me began some years ago
The Filthy 50
Completed this day for my 50th birthday
A new PR
Level 1 at Virtuosity over at NYC. Amazing weekend, amazing coaches!
CrossFit Level 1 Course at Reebok CrossFit Stockport this weekend was absolutely amazing! Taught so well by Jami and his team and the information learned is invaluable! Great weekend with great people!!
Just finished the L1 course in Brooklyn. Can't say enough wonderful things about my experience with Mike, Jenn, Austin, Leah and Keith! Truly an eye opening weekend with wonderful and enthusiastic coaches. Great ambassadors for our sport!
Level 1 Cert in Brooklyn this past weekend. Mike G, Austin, Jenn, Leah, and Keith you guys are awesome!!I learned so much I can't thank you guys enough.
Level Course at Reebok Stockport was amazing the trainers were great and had some great knowledge to stick in that tool belt :-) looking forward to crossing paths with everyone in the future.
Level 1 @ Reebok Stockport was amazing, the team were great and gave me so many new tools for my tool belt, looking forward to crossing paths in the future.
L-1 cert Brooklyn
in no particular order but all of importance
thought provoking lectures!
incredible material to digest!
look forward to the journey and many thanks to Mike G, Leah, Jenna, Keith(incredible gym), Austin
L1 cert Brooklyn
in no particular order but all of importance-
thought provoking lectures
look forward to journey- thanks to Mike G, Leah, Jenna, Austin, Keith (incredible gym)
292 reps total
PS: There are ftee Tabata timers online for both iPhone and Android phones. Do a search for "Tabata timer".
I had a great experience at the coconut grove level 1 cert! The trainers were awesome! :)
Outstanding instruction by phenomenal coaches. Mike G, Austin M, Jenn, Leah P, and Keith are great ambassadors of the sport. While instructing, there was no pretentiousness or elitism based on their athletic prowess and accomplishments; rather, what they displayed was a true passion for what CrossFit is all about - a fitness program designed to improve one's ability to take on the challenges of life. I'd recommend the course to anyone.
39 pull ups
57 push ups
69 sit ups
96 squats= 261 reps a good sweat
Did a different warmp up then usual as juat about all the exercises today are my warmup, today did three rounds of box jumps, wall balls, hspu, sdhp, grass hoppers, stegner between rds, did 15 repa of all except hspu. Should have been a burn up not a warm up!!! Took a 5 min break before starting tabata
pull ups - 59
push ups - 84
ab mat sit ups - 75
air squats - 115
total - 333
39 m 5'7" 170
84 99 80 184
Just like to thank coach Kurtis for hosting a fantastic level 1 course at Rainer Crossfit, and congratulation to the training staff for a fantastic job well done , the wealth of knowledge you provided was increadible.
Happy Birthday Laura!
You are not getting older, you are just getting better! Great PR!
The trainers at CrossFit Strong were the best!Very helpful and knowledgeable. Thanks for keeping it "Spicy"!
Look, Spealer auctual size!!! o>-<
#75/Laura, way to go! I'll celebrate mine the same way in a few months!
Ring rows: 71
Pull ups (assisted purple band) 63
Push ups 92
Learned a lot at the Level 1 at CrossFit Virtuosity this weekend. Thanks so much to the trainers Mike G, Austin, Jenn, Leah, and Keith for their patience and dedication in working with us!
No kip strict pullups with 10# ankle weight:
8,6,5,5,4,4,4,4 = 40 reps
No kip strict ring dips with 10# ankle weight:
11,8,6,6,6,6,6,6 = 55 reps
35# Bulgarian Bag back squats: 16x8 = 128 reps
17# Bulgarian Bag wrestler throws (alternating right and left throws): 18x8 = 144 reps
My back doesn't like kipping since my L5/S1 discectomy. Ankle weights provided a little traction to my low back in addition to a greater challenge.
Had an excellent experience at Level 1 at Rogue in Columbus. Learned so much and had tons of fun! Thank you everyone :)
Pullups: 16,12,6,7,4,5,5,4 = 59 (56)
Pushups: 23,14,11,10,8,8,7,6 = 87 (85)
Situps: 11,11,10,10,9,9,9,9 = 78 (75)
Squats: 16,14,13,12,12,12,12,12 = 103 (99)
59 pull ups
165 push ups
105 sit ups
Total of 469
@75 - Way to go Laura! Happy Birthday! I'll be joining you in a few months and I can only dream of your time in the Filthy Fifty...
Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee.
"Tabata Something Else"
55 more than last time
First WOD ever!!!
38 pull ups
67 push ups
63 sit ups
Pull: 12-5-10-6-8-8-7-8= 63
Push: 18-12-9-7-7-7-7-7= 74
Sit: 10-10-10-10-10-10-9-8= 77
ab mat for sit ups.
Did yesterday's Strength WOD and then this straight after... What a beast of a workout!
Pullups were suitably horrible!
Eric, Dave, Lance, and all the guys that taught the level 1 at CrossFit Strong this past weekend were AWESOME!!! Thanks for all the knowledge and the privilege of learning from some of the best in the business!! I hope that one day I can be half the Coach that these guys are!!
pull ups 10 10 10 10 9 9 9 9 =76
push ups 13 10 10 10 9 9 10 9 =80
sit ups ab mat 14 14 11 11 11 11 12 12 =96
squats 15 14 15 15 14 15 14 15 = 117
5'9" 180 30 yrs/m
Last time: 403
PUs could have been a lot better, the bar was to thick for my artsy hands.
PU 10s, Knuckle Pushups 8s, Abmat SU 12s, Squats 16s (80, 78, 96, 134) 388 total
Sore wrist so did knuckle push-ups, last time got 12s w/ regular push-ups.
New to crossfit, 262 reps.
I attended the Crossfit Strong class - great lectures and group/class format. All the coaches had tremendous amount of knowledge and did a great job at getting it across and engaging the class. Thanks for the time!!
A huge thank you goes out to the amazing coaches that trained us at Coconut Grove this past weekend! I have been inspired by all of you and took a little something away from each one of you. Thank you for your patience and your great coaching skills. It is a weekend I will never forget.
Had my Level 1 cert this past weekend at Crossfit Virtuosity in Brooklyn and I can honestly say it was a great learning experience. Mike G. was a phenomenal flow master, our trainers Austin Malleolo, Leah Polaski, Jennifer Hunter-Marshall and Keith were all very knowledgeable and taught me a tremendous amount. Can't wait to start implementing what I learned.
Pull up 87 (pr)
Push up 122 (pr)
Situp 80 (89 pr)
Squat 171 (189 pr)
4 rounds of each exercise
Happy Birthday Laura! Great job on the Filthy 50.
Tyler Scott @64: awesome PR. Congrats!
Total: 453 (last time 427, before 433, PR 457)
Wrote down the numbers to achieve before I started. Posture of power during 10 second rest.
How can I do faster sit-ups?
pull-ups: 18-18-14-10-11-9-10-9 Total=99
push-ups: 19-20-28-16-17-16-16-15 Total=139
sit-ups: 14-14-14-14-14-14-14-14 Total=112
squats: 17-16-16-18-18-19-19-20 Total=143
Grand Total=493 New PR.
Just started Crossfit and loving it! I'm already a Personal Trainer but I'm signed up to get Level 1 Certified. Can't wait!
Regular Pull Ups 19 10 8 6 6 7 7 6 /69
(Don't have kipping down yet)
Push Ups 22 18 14 13 10 12 12 13 /114
Sit Ups 11 10 9 10 8 8 8 8 /72
Squats 18 16 16 17 16 17 19 20 /139
used a nice and free android tabata app for timing!
Pull ups- 49
Push ups- 101
Situps (decline bench)- 54
I need to work on Pull-ups. I should have done situps on the floor. I think I would have done more. Fun WOD!
whew, I was worried no one had an awesome time at a level 1 cert this weekend :)
Pullups - 56
Pushups - 66
Situps - 74
Squats - 89
Total - 285
guess I need to suck it up and do more squats!
Pullups - 34
Push UPS - 126
Sit UPS - 100
Squats - 151
M 27 5'8" 190 lb
Pull up 87 (pr)
Push up 130 (pr)
Situp 127 (pr)
Squat 181 (189 pr)
Just to echo previous sentiments about the level 1 course in Stockport. Thanks to Jami and the team of trainers for some great information. Looking forward to practising the 'Hulk Hogan' move :). Great to meet everyone and maybe see some of you again in the future.
pull-ups 19, 17, 18, 12, 10, 10, 10, 10
push-ups 12, 12, 12, 10, 10, 8, 8, 8
sit-ups 12, 11, 12, 11, 11, 11, 11, 11
squats 20, 20, 19, 18, 16, 16, 16, 16
total 335 it was a great workout
Replaced squats with double unders.
double unders 128
Pull-ups: 16, 12, 9, 8, 8, 8, 6, 6=73
Push-ups: 21, 18, 12, 10, 8, 7, 8, 7=91
Sit-ups: 7, 8, 7, 8, 6, 7, 6, 7=56
Squats: 20, 18, 19, 18, 16, 17, 18, 20=146
Need to get faster at the sit-ups, I was going very slowly. And the push-ups I need to pace better.
Many thanks to the seminar staff running the lvl 1 cse at Reebok Crossfit Stockport. Fantastic enthusiasm, confident instruction and a lot learned. Tip of the iceberg but definately worth the cost to give you a great steer on your learning and development.
pull ups 69
push ups 133
sit ups 93
total=330--hope I added right
Pull Ups: 10, 10, 8, 8, 6, 6, 5, 5 (58)
Push Ups: 16, 12, 12, 10, 8, 8, 8, 9 (79)
Sit Ups: 13, 13, 13, 14, 13, 12, 11, 11 (100)
Squats: 15, 14, 14, 13, 13, 13, 13, 15 (110)
Only complaint about Level 1 Cert at CF Virtuosity this weekend is that a weekend isn't long enough! Thanks to all the trainers and coaches for making it a fun and fruitful weekend.
Best of luck to all the new level 1s, trainers, coaches, and athletes...
108 pull ups low 10
92 situs low 11
146 squats low 18
Pull ups: 72
Push ups: 100
Sit ups: 85
Got my counts wrong :P, actually hit 310, only slightly more, but more nonetheless.
Sit : 90
65, 99, 106, 158 Total:428
"PRAY TO THE MUSCLE UP GODS!" Thanks Joe & Sebastian for giving me my first strict muscle up!
Great Weekend at Reebok Crossfit Stockport. Fantastic leadership from Jami and excellent lecturing from the international team. Easy understandable, clear, practical instruction. Money well spent and not a bad t-shirt too!
Awesome time at Rogue this weekend. The passion that was shown by Joe Alexander and the other trainers (Joe Westerlin, Doug Chapman, Abi Grove, Spencer Hendel, Lindsay B. Smith) only strengthened my love for Crossfit. Can't wait to get home and improve my training while helping others out in the process. Zone here I come, I have been convinced.
Pullups- 84 Pushups-104 Situps-107 Squats-161 Total-456
Definitely started out a bit over-ambitious on the pullups and pushups, might have worn out slower if I paced it better.
1 Year ago today was the Chinook crash in Afghanistan that took the lives of so many great people. Please keep them and all of our other lost heroes in your minds today- afford them one moment of your time.
The following list was provided by the Defense Department:
The following sailors assigned to an East Coast-based Naval Special Warfare unit were killed:
Lt. Cmdr. (SEAL) Jonas B. Kelsall, 32, of Shreveport, La.,
Special Warfare Operator Master Chief Petty Officer (SEAL) Louis J. Langlais, 44, of Santa Barbara, California;
Special Warfare Operator Senior Chief Petty Officer (SEAL) Thomas A. Ratzlaff, 34, of Green Forest, Arkansas;
Explosive Ordnance Disposal Technician Senior Chief Petty Officer (Expeditionary Warfare Specialist/Freefall Parachutist) Kraig M. Vickers 36, of Kokomo, Hawaii;
Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut;
Special Warfare Operator Chief Petty Officer (SEAL) John W. Faas, 31, of Minneapolis, Minnesota;
Special Warfare Operator Chief Petty Officer (SEAL) Kevin A. Houston, 35, of West Hyannisport, Massachusetts;
Special Warfare Operator Chief Petty Officer (SEAL) Matthew D. Mason, 37, of Kansas City, Missouri;
Special Warfare Operator Chief Petty Officer (SEAL) Stephen M. Mills, 35, of Fort Worth, Texas;
Explosive Ordnance Disposal Technician Chief Petty Officer (Expeditionary Warfare Specialist/Freefall Parachutist/Diver) Nicholas H. Null, 30, of Washington, West Virginia;
Special Warfare Operator Chief Petty Officer (SEAL) Robert J. Reeves, 32, of Shreveport, Louisiana;
Special Warfare Operator Chief Petty Officer (SEAL) Heath M. Robinson, 34, of Detroit, Michigan;
Special Warfare Operator Petty Officer 1st Class (SEAL) Darrik C. Benson, 28, of Angwin, California;
Special Warfare Operator Petty Officer 1st Class (SEAL/Parachutist) Christopher G. Campbell, 36, of Jacksonville, North Carolina;
Information Systems Technician Petty Officer 1st Class (Expeditionary Warfare Specialist/Freefall Parachutist) Jared W. Day, 28, of Taylorsville, Utah;
Master-at-Arms Petty Officer 1st Class (Expeditionary Warfare Specialist) John Douangdara, 26, of South Sioux City, Nebraska;
Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania;
Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon T. Tumilson, 35, of Rockford, Iowa;
Special Warfare Operator Petty Officer 1st Class (SEAL) Aaron C. Vaughn, 30, of Stuart, Florida;
Special Warfare Operator Petty Officer 1st Class (SEAL) Jason R. Workman, 32, of Blanding, Utah.
The following sailors assigned to a West Coast-based Naval Special Warfare unit were killed:
Special Warfare Operator Petty Officer 1st Class (SEAL) Jesse D. Pittman, 27, of Ukiah, California, and
Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas P. Spehar, 24, of Saint Paul, Minnesota.
The soldiers killed were:
Chief Warrant Officer David R. Carter, 47, of Centennial, Colorado. He was assigned to the 2nd Battalion, 135th Aviation Regiment (General Support Aviation Battalion), Aurora;
Chief Warrant Officer Bryan J. Nichols, 31, of Hays, Kansas. He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), New Century, Kansas;
Sgt. Patrick D. Hamburger, 30, of Lincoln, Neb. He was assigned to the 2nd Battalion, 135th Aviation Regiment (General Support Aviation Battalion), Grand Island, Nebraska;
Sgt. Alexander J. Bennett, 24, of Tacoma, Washington. He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), New Century, Kansas; and
Spc. Spencer C. Duncan, 21, of Olathe, Kansas. He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), New Century, Kansas.
The airmen killed were:
Tech. Sgt. John W. Brown, 33, of Tallahassee, Florida;
Staff Sgt. Andrew W. Harvell, 26, of Long Beach, California; and
Tech. Sgt. Daniel L. Zerbe, 28, of York, Pennsylvania.
All three airmen were assigned to the 24th Special Tactics Squadron, Pope Field, North Carolina.
Level 1 training at Colorado State Patrol, Golden CO, was outstanding. The best coaches and lectures I could have asked for. Thank you guys so very much!
My understanding is, for Tabata workouts, you post the lowest score for each series, and add them. Thus if you did as comment #133 did, above, you would have a score of 36 using the lowest score for each of the four different exercises in the Tabata run. In other words, you don't just add up each row of figures for your total reps in a given 4 minute, 8 round set.
Pullups 10 10 10 10 9 9 8 8 * 64
Pushups 12 12 12 11 10 10 9 9 * 85
Situps 12 12 12 12 11 10 10 10 * 89
Squats 16 16 16 16 16 16 16 16 * 128
AMAZING weekend at Crossfit Virtuosity in Brooklyn... honored to be amidst such stellar trainers and athletes... further deepening my passion for Crossfit. Jenn, Leah, Austin and Mike G... along with Keith - were succinct in their presentation of the material, and each brought a different energy to the mix... You guys ROCK the HIZZOUSE and I look forward to seeing you all again some day in the future! Big ups to TEAM 1... and the bonds that we began forging the past couple days... namaste, peeps! xo Bridget
Made up yesterday's shoulder press, push press, push jerk workout today. Results posted there.
Happy Birthday Laura!
First ever "W.O.D." or "CrossFit" workout in general.
Definitely coming back to do these workouts.
pull ups: 37
push ups: 74
Sit ups: 61
Pull ups: 57
Push ups: 84
Sit ups: 60
Pull ups : 56
Push ups : 119
Sit ups : 86
Squats : 122
Total = 383
I felt like I was going to puke at the beginning of the squats but then just did more. Hard one today.
First Tabata & have totally forgot my numbers. Oh well.
total down by 3
tabata up by 3
Pull Ups: 68
Push Ups: 81
Sit Ups: 68
Pull-ups: 53 Push-ups: 75 Sit-ups: 81 Squats: 110 Total: 319
259 after CFFB STRENGTH WOD and CFFB WOD-
POWER CLEAN TO FRONT SQUAT
3+3 X6 @165lb
5 rounds for time:
5 kb swings@ 2 pood
25 meter sprint
5 kb swings@ 2 pood
25 meter sprint
30 sec rest
First Crossfit Workout in a year.
Pull Ups: 45
Push Ups: 50
Sit Ups: 59
sit ups: 83
Amazing weekend spent at Rainier Crossfit for the Level 1 Cert. The trainers had a wealth of information and kept the lectures fun and engaging. Thank u to Kurtis and all the trainers!!
girlfriend did it with me --
Loved the Level 1 at Crossfit Virtuosity! Thanks to Mike G, Austin, Jenn, Leah, and Keith!! Hope to see you all again!
59 pull ups
110 push ups
70 sit ups
124 bw squats
34 5'10'' 195#
Felt like a workout. Wow!! Good times!!
Total: 370(PR) previous: 363
Great time at L1 cert in Dallas this weekend! Crossfit Strong's gym is amazing! Thanks Dave 1 and 2, Eric, Matt, Lance, and JP for a helluva weekend and teaching me all those little things that it takes to be a great crossfitter and a great coach! I'm excited to start putting the knowledge I gained this past weekend to work! You guys were awesome and thanks for everything you did for us. Way to not make the weekend boring...great sense of humor which was greatly appreciated! Thanks guys! Keep kicking ass
Pull ups: 15 12 8 8 8 7 6 7
Push ups: 31 28 25 19 17 17 17 17
Sit ups: 17 18 18 15 17 16 15 18
Squats: 29 29 30 29 30 30 30 31
Pull Ups- 70
Push Ups- 106
Sit Ups- 97
Push up: 15, 15, 13, 13, 12, 12, 8, 6 = 94
Push up: 20, 20, 20, 20, 15, 15, 15, 10 = 135
Sit up: 11, 11, 11, 11, 11, 11, 11, 11 = 88
Squat: 20, 20, 20, 20, 20, 20, 23, 25 = 168
total = 485
pull up: 15 15 13 13 12 12 8 6 = 94
push up: 20 20 20 20 15 15 15 10 - 135
sit up: 11 11 11 11 11 11 11 11 = 88
squat: 20 20 20 20 20 20 23 25 = 168
total = 485
Pull: 12-12-10-10-10-12-10-12 = 88
Push: 10-10-10-10-10-8-8-5 = 71
Sit: 15-12-13-12-11-11-11-11 = 96
Squat: 15-16-17-18-15-16-15-13 = 125
Total = 380
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
Pull ups - 16/16/14/13/12/10/10/10- 101
Pushups - 15-13-11-10-9-10-8-9- 85
Squats - 18-18-18-18-17-16-16-17- 138
Sit-ups - 11-11-11-10-10-10-10-10-83
Thanks so much to the trainers at the L1 cert in Golden, CO. Your enthusiasm and willingness to share your knowledge were very appreciated. Everyone did an amazing job and it was a very well run class. You have me wondering where this road leads next!!
First ever Xfit workout. Thanks to everyone who posts. Tons of great info here. Bought a piece of pipe to use as chin bar today at the local home center. Poor PU performance. Situps were non-Rx.
pull-ups 10x8 = 80 (jumping)
push-ups 10x8 = 80
sit-ups 12x8= 96
squats 15x8 = 120 (use hands on my legs for assistance)
done on 8/6
PU: 15,11,9,8,9,8,10,7 = 77
Pushups: 18,15,13,10,9,10,9,8 = 92
Situps: 14,13,14,14,13,14,13,14 = 109
Squats: 17,17,17,17,17,17,16,16 = 134
80 pull up
204 push ups
121 sit ups
Pull Ups: 10-10-10-10-10-10-7-8 = 75
Push Ups 15-15-15-15-15-15-15-18 = 123
GHD Sit Ups: 9-7-7-7-7-7-10-10 = 64
Squats: 18-18-18-15-12-15-18-18 = 132
Total = 394
Level 1 at Coconut Grove was freaking awesome! So glad to be part of such an amazing community and thanks for sending such phenomenal coaches to lead our seminar!
Pull ups: 31
Push Ups: 63
Sit ups: 80
Pull ups: 31
Push ups: 62
Sit ups: 80
L1 cert at Coconut Grove! INCREDIBLE experience! Just when I thought I couldn't fall in love with CrossFit anymore than I already was... There was Chuck, Mr. VIRTUOSITY himself (taking common lectures and doing them UNCOMMONLY well!), Christmas, who misrepresented herself as "bossy" (more like seething with CF passion...and overall bad ass!) Jenni whose ability to infect an entire box with her smile was matched only by her RIDICULOUS coaching cues (as she gently no rep'd me on what wouldve been # 21!) J Mack whose passion will have me praying to the muscle up gods, Austin whose only fault was being from the West Coast (but redeemed himself by fixing my Snatch!), Coach Andy whose sense of humor was second only to his ability to motivate and showing us that we have enthusiasm unknown to mankind....HELL YEAHHHH!! And of course... FRAN herself who never ceases to amaze me at her awesome ability to kick my A$$!!! THANKS!!!!
Assisted pull ups: 50
Push ups: 56
Sit ups: 67
- First Tabata
- New to CrossFit
Sit: 6x8 + 2x7=62
Intentionally went for reps of 6,8,8 & 9 respectively which seemed to work well. But, I left just a little in the tank, esp w/ squats. Finished w/ MU: 1,1,2,2,2.
Pull Ups- 62
Push Ups- 111
Sit Ups- 108
This is a puke inducing workout lol.
Pull-ups - 44
Push-ups - 64
Sit-ups - 64
Squats - 104
Pull ups 14-11-6-7-4-7-5-5 : 59
Push ups 16-11-7-5-5-5-4-5 : 58
Sit ups 13-13-12-10-11-10-9-8 : 86
Total : 319
Pull ups 16-11-10-8-7-6-6-6: 70
Push ups 23-23-15-12-15-14-13-11: 126
Sit ups 14-15-14-10-12-13-13-12: 103
Squats 16-14-18-18-19-18-19-20: 142
13+10+10+7+7+6+5+4= 62 pull-ups
20+20+17+16+10+8+6+6= 103 push-ups
10+10+8+8+8+7+7+6= 64 sit-ups
19+18+18+17+17+17+14= 120 squats
Total reps: 349
LOVED the level 1 at Crossfit Strong! The coaches were more than amazing! I learned SO much and had so much fun. Eric was hilarious and so informative. Matt was an amazing demo with steller form. I loved listening Lance discuss nutrition, he really knew his "stuff." JP was always there cheering everyone on. Dave was so helpful constantly demanding perfect form. I didn't even feel like I was in class. I felt like a kid at camp! It is wonderful to see these coaches so passionate about their jobs and to see that they truly demanded excellence! I think I'm a little more obsessed now!! (:
M/ 38/ 134 lbs/ 5'-6"
I did a differnt WOD last night:
I went for a medium length, hard Bicycle ride. I did 2 loops around Propect Park and then a little cool down ride home.
It was about 8 miles. Fun, differnt and a nice change of pace... I'm going to add that to some Post WODs and possibly to some Metcon conditioning.. I loved being outside. That's always my preferred method of exercise... it's real, and tangible. of course lifting a heavy weight is real, but doing real movements with real objects or your own bodyweight is a more real application of fitness in my opinion.
Fun WOD last night.
I had pulled muscle in my back and wanted to get something in.. it was a prefect short WOD to get rid of the tension and stress of a bad Monday.
Pull ups 5
Sit ups 6
Pull-ups 10-12-10-10-8-8-6-6: 70
Push-ups 20-15-11-10-6-8-6-7: 83
Squats 16-15-17-15-13-15-16-18: 125
As RX 368 reps.
pull ups 49
push ups 95
sit ups 65
sit ups 94
340(366 last 418 best)
continuing a downward spiral with this total the last 3 times I've done this and I don't know why.
Muscles gave up before my respiratory/cardio system did...that was different ; )
28M / 5'10'' / 177
I had to do jumping pull-ups and push-ups on my knees but :
Pull-Ups : 20-22-23-24-25-20-24-20
Push-Ups : 15-12-12-12-10-12-12-12
Sit-Ups : 8- 8- 8- 8- 7- 7- 8- 7
Squats : 14-13-12-11-11-11-11-11
Next-time I'll be able to do them as they were intended.
111 Situps (Anchored)
74 90 88 (unanchored) 128
M 48 /6'1"
Was my birthday present to myself ;-)
Strict pullups: 6,6,6,6,6,6,6,6,
Hand release pushups: 10,10,10,10,10,10,10,10
82 Pull Ups
101 Push Ups
89 Sit Ups
Pull ups-23, 21, 19, 15, 15, 10, 13, 10=126
Push ups-20, 15, 12, 12, 12, 12, 12, 12=107
Situps-16, 15, 15, 16, 15, 15, 15, 15=122
Squats-20, 16, 16, 16, 16, 16, 16, 16=152
Pull Ups: 6-6-5-6-5-5-4-5 = 42
Push Ups 24-20-16-10-8-8-9-13 = 108
Sit Ups: 16-14-13-12-12-10-11-11 = 99
Squats: 15-15-16-16-16-17-18-18 = 131
Total = 380
50%, just 4 rds.
pu, 12, 13, 14, 10
push, 13, 12, 11, 10
su, 11, 12, 11, 11
sq, 15, 15, 15, 15
PR for 50% version. Happy Birthday and awesome PR Laura.
5 (88888855), 8, 8, 10 = 266
Pullups = 67
Pushups = 140
Situps = 83
Squats = 156
Total = 446
male, 40yo, 151#, 68"
Pullups 48 ((yea I know))
Sit ups 98
Air squat 101
pull: 11-11-11-11-11-11-11-11 = 88
push: 25-25-25-25-25-25-20-20 = 190
sit: 15-15-15-15-15-15-15-15 = 120
squat: 20-20-20-20-16-17-17-20 = 150
Total: 276 (products by 3)
Don't pace so much next time.
420 reps total
Total reps 431
First tabata wod!
First time trying tabada
Hubby had the fancy timer watch late at a meeting, so I just did five minutes straight of each exercise:
25 / M / 5'9" / 140lbs
Pull-ups 15-10-8-4-6-5-5-5 = 58
Push-ups 9-7-7-5-5-4-4-4 = 45
Sit-ups 8-8-8-8-7-8-8-8 = 63
Squats 18-19-17-15-15-14-14-15 = 127
PR on the Tabata score and the total reps. Funny--it didn't feel like I did that well. I wasted some pull-ups on a couple false starts messing with my timer.
So close to 300...
no squats, be sting/infection on leg
“Tabata Something Else”
Rolled my foot on Sunday and was at a hotel with the family so I subbed in the hotel equipment version of this...
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are cable pull-downs, the second 8 are machine bench press, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
The seminar staff who put on Level1 cert. at Rainier Crossfit were very knowledgeable, and their speaking skill so very well defined that the learning experience was greatly improved. I felt they set us all up to not only pass the test but become better trainers and/or athletes.
M/ 38/ 134 lbs/ 5'-6"
Total Score: 57
total reps is about: 469
I did this a new way: I decided to go for certain numbers and stay at that count for each of the 8 sets. Sometimes I would be done a few seconds before the 20 and just start to rest a few early.
The last pullups were tough, I got 11 and then got 12 maybe a second or two after the 20.
I got 15 reps for almost all the rounds of the pushups, but at the last set I got 14, so my count is 14.
Situps were similar that I got 16 for almost all sets but got 15 the last 2 sets.
Squats were all 16, and I got to rest a couple seconds usually. My air squat has gotten quite a bit slower actually. I remember doing this once and getting over 20... at my Level 1, we just did a tabata squat and I got 24 or possibly 25... can't remember exactly. I was a lot faster out of the hole. I seem to be kind of locking out a little too much. I should practice it a bit to get back the speed and the endurance of the high rep air squat.
I also did this SUPER early ... I rode my bike to the pullup bars about 1 1/2 miles from my house in the park. Fun to workout early in the park. I got a horrible nights sleep... my daughter got me up 3 times and that was between 11 and 5 I got up 3 times.
this would have been much easier if I had read it properly. apparently I have a slight case of dyslexia, and thought it was 8 reps in 20 seconds of each exercise...
so if you do the math, that's 256 reps each of pull ups, push ups, sit ups and squats.
Did this yesterday at 5:00AM - not very awake to start but I definitely was by the time I was done. Subbed ring rows for P/Us since I have to climb to our garage p/u bar and I didn't think I had time for all that. Ended up doing most of the pushups "girl style". concentrated on form on squats so lower than my normal tabata score.
F/33/150 lb/ 5'4"
Ring rows - tried for 10, had to drop to 7 at round 6 - (total reps 71) score - 56
push ups - 10 all rounds - 80
abmat s/u - 10 all rounds - 80
squats - 11 all rounds - 88
Total score - 304 total reps 319
Had the late game last night and needed an active recovery day today. Did TSE x.5
Plu 17-12-10-10 = 49 (10*4=40 in strict scoring)
Psu 15-15-15-16 = 61 (60)
Su 15-16-16-16 = 63 (60)
Sq 17-15-16-15 = 63 (60)
Total reps: 236 (220 strict)
Pulls 10 8 5 5 3 4 4 4
Push 21 10 9 8 6 6 5 5
Sit 12 13 12 11 10 10 10 10
Squat 20 21 22 21 20 20 21 21
100 Below my PR...need to do better
422 = 57,108,89,168
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 row wu 3:57. abmat sit ups. m/55/172/5'10"
Great workout! I one upped the wod again haha started with a sprint tabata on the treadmill then the rest!
16, 6, 8, 6, 7, 6, 7, 6
18, 14, 8, 9, 8, 7, 9, 6
12, 12, 12, 12, 11, 11, 11, 11
15, 14, 14, 12, 13, 11, 12, 12
Total - 336
I had fun at the Level 1 in Dallas. The Staff was great and passed on valuable information. The teaching process made taking the test so much easier and reinforced the training material. I have my Level 1 and can't wait to start teaching.
Second time around with friends:
Pullups (jumping): 99
2011-04-25: 418@65,96,120,137. Not full ROM.
2010-04-02: 376@63,80,108,125. Not full ROM.
Thank you to CrossFIt Rainier and all of the wonderful instructors that helped out throughout the training!! The entire weekend was a blast and everyone was so very kind and sincere in their instruction to everyone!! Thank you!!!
12+10+9+7+6+6+5+5= 60 pull-ups
15+14+12+11+10+8+6+6= 82 push-ups
15+14+12+12+12+10+10+9= 94 sit-ups
18+18+16+16+14+12+12= 106 squats
Total reps: 342
Total reps: 335 (PR!)
first wod back after a week
su-112 (cfs style, hands touch over head and shoelaces)
Pull Ups: 14--15-11-7-5-7-6-6=71
Push Ups: 22-15-8-7-6-6-6-6=76
Sit Ups: 16-16-16-14-14-14-13-15=118
I could barely walk after the squats. Great WOD!
CFWU-2. Shortcut to get ready for vacation. Superman. Row 500m.
341 - All time worst
That was bad. Fatigue set in way too early on PU. Pushups terrible from start. Squats - didn't push at all due to knee. Did all of those workouts w/no break - 7 in a row + terrible eating make a diff?
See 11/30/08 for detail of earlier results.
I am curious as to what the term "Tabata" means?
50 clean and jerks at 95 lbs
For some reason I did only 4 rounds of each. Remembered it was 8 just as I was finishing the last rounds. Will have to repeat it soon.
On another note, I'm finally able to do unassisted pullups after not working out for some time.
Sit-ups 13-13-13-12 (sore from an ab workout on the day before)
Did a couple of un-timed pullup rounds (4-3-5-2) and a pushup round until failure (22) afterwards.
280- close guess
Did 5 sets of 5 control toes to bar, dead hang pull ups.
10-7-8-7-8-7-7-6 = 60
Total = 323
8/14/12: 281. 99 after Pulls and Pushs. Think Pushups were the problem. Must have hit 45-50 pullups.
8/11/09: Total 315 vs. 275 and less on the prior try. Big improvement, especially for a day when I was feeling 70% after a rough hockey clinic yesterday. First time doing real pull up work since cortisone shot.
Pull - 12-8-5-4-4-2-4-3=42
Push - 18-14-8-8-5-6-6-5=70
Sit - 12-11-10-11-10-10-12-9=85
Squat - 16-16-15-16-12-15-14-14=118
Pull 13-9-5-3-3-2-3-4=47 (last time 94 with cheater pullups)
Push 16-9-7-5-5-3-5-4=54 (vs 54)
Sit 13-10-10-10-9-8-7-5=72 (vs 64)
Squat 17-16-13-13-10-12-11-10=102 (vs 92)
The level one course at Coconut Grove was awesome. Had a great time and gained a lot knowledge. All the coaches were great and passed on some great tips on technique and fundamentals. Thank you all for your help! I wish the class would have been a week long. If any of you are ever in Orlando stop by Crossfit 407, it would be great to train with you guys again. Take care and train hard!
Pull Ups: 6, 6, 6, 6, 6, 6, 6, 6
Push Ups: 15, 15, 12, 12, 10, 10, 8, 6
Sit Ups: 13, 13, 13, 13, 13, 13, 13, 13
Squats: 20, 20, 20, 20, 20, 20, 20, 20
333 as Rx'd
Push-ups whooped me.
11, 11, 11, 11, 11, 10, 10, 10 = 85
12, 12, 12, 12, 11, 10, 9, 11 = 89
9, 11, 12, 12, 11, 13, 10, 12 = 90
13, 13, 13, 13, 13, 13, 13, 13 = 104
Did hand release pushups and ghd situps.
301 reps total
Pullups = 10, 6, 4, 4, 4, 3, 3, 3 = 37
Pushups = 24, 21, 13, 10, 11, 11, 11, 11 = 112
Situps = 13, 12, 13, 14, 14, 14, 14, 14 = 108
Squats = 15, 16, 17, 16, 16, 16, 15, 17 = 128
GRAND TOTAL = 385
Tabata: 258 reps
IBP 155 x 5, 185 x 3, 205 x 3
Pullups - 75
Pushups - 77
Situps - 79 (Unanchored Abmat)
Squats - 116
total - 347
Push up: 95
Last time (Nov 8, 2011):
Total: 367 (-22)
Pull ups : 10/8/8/7/5/6/5/4 - 53
Push Ups : 10/10/10/9/7/7/7/7 - 67
Sit Ups : 13/13/12/10/10/9/9/9 - 85
Squats : 19/18/18/16/15/13/15/15 - 129
Total = 334
382pb 27.11.12 (+9) down on squats but up overall
73 pull ups (12,12,12,10,7,7,7,6)
88 push ups (15,14,14,9,9,9,9,9)
101 sit ups (14,14,13,12,12,12,12,12)
120 squats (15,15,15,15,15,15,15,15)
355 28.11.11 (-18)
Total: 423 (-23)
Still sore ankle
Total: 438 (-8)
Working out at X-factor AKA Wronafit
in North Dallas and pushed out 374 total reps.
37 (strict due to bar)
back to work
Pull ups: 70
Push ups: 130
Sit ups: 90