August 6, 2012

Monday 120806

"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.

RogueFitnessL1_CoconutGroveL1_RainierL1_CoStatePatrolL1_StrongL1_VirtuosityL1_ColosseumL1_ReebokStockportL1_MelbourneL1_SoeulL1_OsanAFBL1_RootsCPC_BrandXCFK_th.jpeg

Enlarge image

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
Comments

L1 training at CF Virtuosity was a great experience. Coaches were amazing!

Comment #1 - Posted by: Lu at August 5, 2012 5:33 PM

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!

Mike D

Comment #2 - Posted by: Mike D M/29/6'0"/190 at August 5, 2012 5:34 PM

looks like a fun wod!

Comment #3 - Posted by: tim at August 5, 2012 5:39 PM

The level one at Coconut Grove is the best looking group!!!!

Comment #4 - Posted by: Mike at August 5, 2012 5:42 PM

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.

Comment #5 - Posted by: Joe at August 5, 2012 5:46 PM

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.
Chris@Crossfit513

Comment #6 - Posted by: Chris Lemmel at August 5, 2012 5:46 PM

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!!!!!!!

Comment #7 - Posted by: KB at August 5, 2012 5:50 PM

Great Level at Coconut Grove this weekend. Nice people and great trainers. Thanks
We are the best looking group!!!

Comment #8 - Posted by: Karen at August 5, 2012 5:52 PM

Looking forward to it@ 5am tomorrow

Comment #9 - Posted by: Royzo at August 5, 2012 5:53 PM

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!!!

Comment #10 - Posted by: Kevin Wallingford at August 5, 2012 5:56 PM

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!

Comment #11 - Posted by: Brady B at August 5, 2012 6:06 PM

Thanks to the trainers at Coconut Grove! You guys were awesome!

Comment #12 - Posted by: LeighAnn Powers at August 5, 2012 6:15 PM

The guys did awesome teaching at CrossFit Strong in Dallas!! Had a great time!! Thanks!!

Comment #13 - Posted by: Dominique at August 5, 2012 6:20 PM

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!!!!

Comment #14 - Posted by: Brandon at August 5, 2012 6:24 PM

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!

Comment #15 - Posted by: Joseph at August 5, 2012 6:31 PM

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.

Comment #16 - Posted by: Jeff M at August 5, 2012 6:33 PM

Great group, great instructors, great pace to work out!!! thanks all you guys for an unforgetable experience!! I hope to pass the test.

Comment #17 - Posted by: Alfonso Chamorro at August 5, 2012 6:38 PM

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.

Comment #18 - Posted by: Oscar at August 5, 2012 6:41 PM

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.

Comment #19 - Posted by: Anthony Musemici at August 5, 2012 6:49 PM

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!

Comment #20 - Posted by: Venassa at August 5, 2012 6:49 PM

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!

Comment #21 - Posted by: Kaitlan at August 5, 2012 7:05 PM

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

Comment #22 - Posted by: Melissa at August 5, 2012 7:09 PM

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!!!

Comment #23 - Posted by: Tyler at August 5, 2012 7:27 PM

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.

Comment #24 - Posted by: Paul Markle at August 5, 2012 7:29 PM

Coconut grove cert rocked, it was hot, sweaty and informative. Thanks for a great weekend Chuck and crew. Feliz Nevidad!

Comment #25 - Posted by: Kevin at August 5, 2012 7:30 PM

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.

Comment #26 - Posted by: James at August 5, 2012 7:38 PM

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!!

Comment #27 - Posted by: Christine at August 5, 2012 7:40 PM

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.

Comment #28 - Posted by: Joel Stone at August 5, 2012 7:49 PM

Pull-ups: 51
Push-ups: 94
Sit-ups: 88
Squats: 138
Total: 371

Comment #29 - Posted by: JTJ/M/28/160 at August 5, 2012 7:49 PM

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.

Comment #30 - Posted by: Arnel Delosreyes at August 5, 2012 7:51 PM

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!

Comment #31 - Posted by: katherine at August 5, 2012 7:56 PM

#31

Here is a timer that can be used for Tabata's.

http://www.speedbagforum.com/timer.html

Comment #32 - Posted by: ronnieboy at August 5, 2012 8:06 PM

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.

Comment #33 - Posted by: Emilio at August 5, 2012 8:09 PM

Had a Great Time at my Level one. Chuck and the rest of the staff were great. and HELL YEAH!!!!

Comment #34 - Posted by: Michael at August 5, 2012 8:10 PM

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 = )

Comment #35 - Posted by: Jill at August 5, 2012 8:11 PM

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!

Comment #36 - Posted by: Phil i at August 5, 2012 8:18 PM

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.

Comment #37 - Posted by: Michael Bernal at August 5, 2012 8:18 PM

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!

Comment #38 - Posted by: Brandon at August 5, 2012 8:21 PM

569

Comment #39 - Posted by: alex d at August 5, 2012 8:21 PM

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!!!!!

Comment #40 - Posted by: Marc Clarke at August 5, 2012 8:22 PM

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!!!

Comment #41 - Posted by: Vinny at August 5, 2012 8:24 PM

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!

Comment #42 - Posted by: Bobby at August 5, 2012 8:27 PM

Level 1 course complete at Rainier. Thanks to the coaches. Had a fantastic time!

Comment #43 - Posted by: Tyler K. at August 5, 2012 8:28 PM

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!!!!

Comment #44 - Posted by: Andre at August 5, 2012 8:33 PM

L1 at Crossfit Rainier was great! thanks!

Comment #45 - Posted by: kendra at August 5, 2012 9:00 PM

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!

Comment #46 - Posted by: Mary Beth Litsheim at August 5, 2012 9:02 PM

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!!

Comment #47 - Posted by: Bob at August 5, 2012 9:33 PM

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!

Comment #48 - Posted by: Simon at August 5, 2012 9:39 PM

Do you do intervals as individual exercises or as a circuit?

Comment #49 - Posted by: Jocelyn Pawlicki at August 5, 2012 9:48 PM

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' ;)

Comment #50 - Posted by: NA at August 5, 2012 10:28 PM

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.

Comment #51 - Posted by: Corey Gruhn-Hicks at August 5, 2012 10:44 PM

Do we just do air squats or with weight?

Comment #52 - Posted by: Connor at August 5, 2012 11:22 PM

305 total reps, pull ups still kill me

Comment #53 - Posted by: Micah at August 6, 2012 12:25 AM

91 chins
108 push ups
118 crunches
140 squats

Total 457

Comment #54 - Posted by: Daniel at August 6, 2012 12:57 AM

m/21/195lb
306
need to work on pacing!

Comment #55 - Posted by: Royce at August 6, 2012 1:00 AM

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.

Comment #56 - Posted by: Brian Montogmery at August 6, 2012 2:11 AM

44 pullups
60 pushups
78 situps
88 squats

Total 270

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

Comment #57 - Posted by: Tony McGurk at August 6, 2012 2:29 AM

Pullups-51
Pushups-66
Situps-53
Squats-100

M/39/5'9/190

Comment #58 - Posted by: Chucktown Boi at August 6, 2012 2:30 AM

Pull-ups: 62
Push-ups: 133
Sit-ups: 88
Squats: 139
Total: 422

Comment #59 - Posted by: gb 45/m/71"/185# at August 6, 2012 2:58 AM

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

Comment #60 - Posted by: Anthony at August 6, 2012 3:24 AM

M/ 55/ 5'10"/ 185
Pull ups. 37
Push ups 68
Full extension situps 47
Squats 90
Total. 242
Been doin crossfit @ home for about 2 months @ 5 am
So far loving the variety and simplicity. Thanks!

Comment #61 - Posted by: Royzo at August 6, 2012 3:27 AM

M/28/137

Pull-ups: 60
Push-ups: 82
Sit-ups: 65
Squats: 125

Total: 332

Comment #62 - Posted by: Keen-NZ at August 6, 2012 3:39 AM

F/42/5'6"/145

Pull-ups: 10-7-7-6-6-6-5-5=52
Push-ups: 9-9-9-7-8-7-7-7=63
Sit-ups: 12-12-12-12-12-11-11-12=94
Squats: 13-13-13-13-13-13-14=105
Total: 314

Comment #63 - Posted by: mom to five at August 6, 2012 3:58 AM

Subbed jumping pullups

Pullup 8-11-7-7-7-7-7-7
Pushup 10-8-6-7-7-3-5-4
Situp 5-5-5-4-4-4-5-5
Squats 15-12-12-12-10-10-11-15

245 total

Comment #64 - Posted by: Freddie at August 6, 2012 4:00 AM

492 reps (PR)

Comment #65 - Posted by: Tyler Scott at August 6, 2012 4:01 AM

Pull-ups-72
Push-ups-86
Sit-ups-124
Squats-132
TOTAL-414

Comment #66 - Posted by: ART/M/43/5'5"/148 at August 6, 2012 4:12 AM

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:)

Comment #67 - Posted by: Jennifer at August 6, 2012 4:21 AM

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.

Comment #68 - Posted by: Brian at August 6, 2012 4:26 AM

M/31/210/72

Pull-ups(all strict due to bar used)- 33
Push-ups- 98
Sit-ups- 90
Squats- 130

Total- 351

Comment #69 - Posted by: SeanP at August 6, 2012 4:27 AM

M/44/5'11"/195

7-6-6-5-5-5-5-5
13-11-9-7-6-6-6-6
11-10-10-10-10-10-10-10
17-15-15-15-14-13-13-14

305

Comment #70 - Posted by: nutfam at August 6, 2012 4:32 AM

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!

Comment #71 - Posted by: Jennifer at August 6, 2012 4:53 AM

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.

Comment #72 - Posted by: Will at August 6, 2012 5:05 AM

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!!!

Comment #73 - Posted by: Monica at August 6, 2012 5:06 AM

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.

Comment #74 - Posted by: Alex C at August 6, 2012 5:12 AM

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."

Comment #75 - Posted by: Samm at August 6, 2012 5:15 AM

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!

Comment #76 - Posted by: Alex C at August 6, 2012 5:17 AM

Pull= 47
Sit= 121
Push= 110
Squat= 107

385

Comment #77 - Posted by: Shane G 6'3"/220/27 at August 6, 2012 5:17 AM

Pull Ups 82
Push Ups 112
Sit Ups 83
Squats 129
406

Comment #78 - Posted by: Tod M/42/5'10/180 at August 6, 2012 5:26 AM

Level 1 at Virtuosity. Awesome weekend!!!! Hell yeah!!!!!! :)

Comment #79 - Posted by: Mel at August 6, 2012 5:26 AM

435
Whoop!
Nice work today crew!

FOB Salerno

Comment #80 - Posted by: james.patrick [M/50/66"/135] at August 6, 2012 5:31 AM

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!

Comment #81 - Posted by: Tai at August 6, 2012 5:46 AM

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!

Comment #82 - Posted by: lisa at August 6, 2012 5:50 AM

Thanks to all the coaches at CrossFit Virtuosity. It was an awesome weekend. Shout out to my homies at CrossFit Hell's Kitchen.

Comment #83 - Posted by: min soo at August 6, 2012 6:05 AM

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
26:40

Standing Tall
Standing Strong

Laura f/50/5'7/145

Comment #84 - Posted by: power-girl at August 6, 2012 6:10 AM

Level 1 at Virtuosity over at NYC. Amazing weekend, amazing coaches!

Comment #85 - Posted by: Tai at August 6, 2012 6:13 AM

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!!

Comment #86 - Posted by: Jonny at August 6, 2012 6:17 AM

m/25/5'4/175

Pull=40
Push=99
Sit=72
Squat=152

Comment #87 - Posted by: Zach at August 6, 2012 6:18 AM

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!

Comment #88 - Posted by: Ryan D at August 6, 2012 6:22 AM

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.

Comment #89 - Posted by: Martin at August 6, 2012 6:32 AM

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.

Comment #90 - Posted by: David at August 6, 2012 6:46 AM

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.

Comment #91 - Posted by: David at August 6, 2012 6:48 AM

L-1 cert Brooklyn
in no particular order but all of importance

great trainers!
great people!
thought provoking lectures!
incredible material to digest!

look forward to the journey and many thanks to Mike G, Leah, Jenna, Keith(incredible gym), Austin

Comment #92 - Posted by: mike d at August 6, 2012 6:50 AM

L1 cert Brooklyn

in no particular order but all of importance-

great trainers
great people
incredible material
thought provoking lectures

look forward to journey- thanks to Mike G, Leah, Jenna, Austin, Keith (incredible gym)

Comment #93 - Posted by: mike d at August 6, 2012 6:52 AM

292 reps total

PS: There are ftee Tabata timers online for both iPhone and Android phones. Do a search for "Tabata timer".

Comment #94 - Posted by: Paul Z 44/5'9"/180 at August 6, 2012 6:55 AM

I had a great experience at the coconut grove level 1 cert! The trainers were awesome! :)

xoxo
- Brigette

Comment #95 - Posted by: Brigette Padron at August 6, 2012 7:25 AM

Pullups:55
Pushups:118
Situps:77
Squats:121
Total:371

Comment #96 - Posted by: @Crossfit__Chris at August 6, 2012 7:30 AM

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.

Comment #97 - Posted by: Matty C. at August 6, 2012 7:31 AM

218/30m/6'
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

Comment #98 - Posted by: Daniel cram at August 6, 2012 7:36 AM

M/36/178/6'

pull ups - 59
push ups - 84
ab mat sit ups - 75
air squats - 115
total - 333

Comment #99 - Posted by: Ron at August 6, 2012 7:38 AM

39 m 5'7" 170

84 99 80 184

Comment #100 - Posted by: Erik at August 6, 2012 7:43 AM

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.

Comment #101 - Posted by: Donny B at August 6, 2012 7:44 AM

Happy Birthday Laura!

You are not getting older, you are just getting better! Great PR!

Comment #102 - Posted by: Kevin C. (M/53/5'11"/175) at August 6, 2012 7:45 AM

The trainers at CrossFit Strong were the best!Very helpful and knowledgeable. Thanks for keeping it "Spicy"!
Look, Spealer auctual size!!! o>-<

Comment #103 - Posted by: Cody Allen at August 6, 2012 8:02 AM

#75/Laura, way to go! I'll celebrate mine the same way in a few months!

Ring rows: 71
Push-ups: 121
Sit-ups: 112
Squats: 125
Total: 429

Comment #104 - Posted by: Jim R./49/5'8"/155 lbs at August 6, 2012 8:07 AM

F/49

Pull ups (assisted purple band) 63
Push ups 92
Situps 64
Squats 159
Total 378

Comment #105 - Posted by: MarieJacques at August 6, 2012 8:12 AM

40 pullups
50 pushups
80 crunchies
110 squats
Rookie's numbers.

Comment #106 - Posted by: Paulo at August 6, 2012 8:21 AM

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!

Comment #107 - Posted by: Franklyn Darnis at August 6, 2012 8:23 AM

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

367 total.

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.

Comment #108 - Posted by: Kelly Moore 49/F/5'/112# at August 6, 2012 8:29 AM

Had an excellent experience at Level 1 at Rogue in Columbus. Learned so much and had tons of fun! Thank you everyone :)

Comment #109 - Posted by: brittany at August 6, 2012 8:31 AM

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)

Comment #110 - Posted by: Brett C. m/30/6'0"/175lbs. at August 6, 2012 8:32 AM

59 pull ups
165 push ups
105 sit ups
140 squats
Total of 469

Comment #111 - Posted by: Jeff at August 6, 2012 8:34 AM

@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...

Comment #112 - Posted by: Joan at August 6, 2012 8:35 AM

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"
Total: 336
55 more than last time
M/54/6’/205

Comment #113 - Posted by: Pete In Sun City at August 6, 2012 8:50 AM

First WOD ever!!!

38 pull ups
67 push ups
63 sit ups
81 squats

TOTAL 249

Comment #114 - Posted by: Andres at August 6, 2012 8:51 AM

M/22/5'11"/183
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
Squat: 18-18-18-16-16-15-16-17=134

total: 344

ab mat for sit ups.

Comment #115 - Posted by: Miles Forks at August 6, 2012 8:52 AM

Did yesterday's Strength WOD and then this straight after... What a beast of a workout!

61 Pullups
83 Pressups
98 Situps
111 Squats

Total: 353.

Pullups were suitably horrible!

Comment #116 - Posted by: Jim McB. M/30/5'11"/183lbs at August 6, 2012 8:53 AM

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!!

Comment #117 - Posted by: Russell Bannister at August 6, 2012 8:59 AM

366
pullups-28
pushups-66
situs-155
squats-117

Comment #118 - Posted by: Nick 19M/195/6'3" at August 6, 2012 9:06 AM

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
369
5'9" 180 30 yrs/m

Comment #119 - Posted by: zak at August 6, 2012 9:38 AM

PU-17/14/7/10/9/9/10/10=86
P-22/15/10/11/9/10/10/10=97
S-15/14/14/15/15/13/12/12=110
SQ-15/15/15/15/15/16/16/15=122
Total=415(PR)
Last time: 403
PU:-10/P:0/S:+14/SQ:+8
PUs could have been a lot better, the bar was to thick for my artsy hands.

Comment #120 - Posted by: MAGNUS at August 6, 2012 9:39 AM

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.

Comment #121 - Posted by: Jetté 43/M/5'11"/175 at August 6, 2012 9:50 AM

pullup: 50
pushup: 104
Situp: 106
Squat: 106

Total: 366

Comment #122 - Posted by: nelsmich at August 6, 2012 9:58 AM

New to crossfit, 262 reps.

Comment #123 - Posted by: Jason at August 6, 2012 10:23 AM

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!!

Comment #124 - Posted by: Jorge at August 6, 2012 10:34 AM

Day 98
M/45/6'0"/190
Pull-ups: 61
Push-ups: 72
Sit-ups: 77
Squats: 118
TOTAL: 328

Comment #125 - Posted by: fargingbastige at August 6, 2012 10:41 AM

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.

Comment #126 - Posted by: DeeDee at August 6, 2012 10:46 AM

RX'ed

PullUps: 75
PushUps: 80
Situps: 70
Squats: 164

Total: 389

Comment #127 - Posted by: stryder9 M/37/5'8"/155# at August 6, 2012 10:56 AM

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.

Comment #128 - Posted by: Scott S. at August 6, 2012 10:57 AM

Pull up 87 (pr)
Push up 122 (pr)
Situp 80 (89 pr)
Squat 171 (189 pr)

Comment #129 - Posted by: coyo at August 6, 2012 11:07 AM

4 rounds of each exercise
Pull-Ups 30
Push-Ups 38
Sit-Ups 29
Squats 66
Total 163

Comment #130 - Posted by: Jason O'Dell at August 6, 2012 11:12 AM

Power-girl,

Happy Birthday Laura! Great job on the Filthy 50.

Tyler Scott @64: awesome PR. Congrats!

Comment #131 - Posted by: bingo at August 6, 2012 11:14 AM

43/m/176cm/73kg

Pull-ups: 16,16,14,14,12,12,10,10=104
Push-ups: 15,13,13,13,12,12,12,12=102
Sit-ups: 11,11,11,11,11,11,11,11=88
Squats: 18,20,20,20,20,20,20,20=158

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?

Comment #132 - Posted by: Memuc at August 6, 2012 11:20 AM

37/M/6'00/184

291 (pr=366)

Comment #133 - Posted by: Dan D. at August 6, 2012 11:30 AM

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.

Comment #134 - Posted by: Michael m/49/5'9"/175/MI Survivor at August 6, 2012 11:31 AM

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

TOTAL: 394

Comment #135 - Posted by: Shane at August 6, 2012 11:36 AM

Pullups:45
Pushups:113
Situps:114
Squats:120

Total: 392

M/25/6'1/185

Comment #136 - Posted by: Joe at August 6, 2012 11:37 AM

Pull-ups: 80
Push-ups: 160
Sit-ups: 80
Squats: 96
Total: 416

F/30/5'7"/135

Comment #137 - Posted by: Summer at August 6, 2012 11:45 AM

Pull-ups 16,14,10,10,9,8,7,7=81
Push-ups 10,9,5,5,5,4,4,4=46
Sit-ups 10,9,9,9,8,8,8,8=69
Squat 15,14,11,9,9,9,10,11=88
Grand total=284
First

Comment #138 - Posted by: Boyd at August 6, 2012 11:45 AM

322 total

used a nice and free android tabata app for timing!

Comment #139 - Posted by: manu at August 6, 2012 11:51 AM

Pullups-52
Pushups-62
Situps- 158
Squats-96

M/55/5'-8"/185#

Comment #140 - Posted by: Mike at August 6, 2012 11:52 AM

M/33/249/6'0"

Pull ups- 49
Push ups- 101
Situps (decline bench)- 54
Squats- 106

Total: 310
I need to work on Pull-ups. I should have done situps on the floor. I think I would have done more. Fun WOD!

Comment #141 - Posted by: Taylor at August 6, 2012 11:53 AM

whew, I was worried no one had an awesome time at a level 1 cert this weekend :)

M/31/6'2"/220#

Pullups - 56
Pushups - 66
Situps - 74
Squats - 89
Total - 285

guess I need to suck it up and do more squats!

Comment #142 - Posted by: Big Hanss at August 6, 2012 12:02 PM

411 total

Pullups - 34
Push UPS - 126
Sit UPS - 100
Squats - 151

Comment #143 - Posted by: sean at August 6, 2012 12:12 PM

M 27 5'8" 190 lb

Pull up 87 (pr)
Push up 130 (pr)
Situp 127 (pr)
Squat 181 (189 pr)
Total. 525

Comment #144 - Posted by: Jordan at August 6, 2012 12:13 PM

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.

Comment #145 - Posted by: Grant at August 6, 2012 12:17 PM

m/29/180cm/70kg

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: 417

Comment #146 - Posted by: ukr17 at August 6, 2012 12:21 PM

pullups 41
pushups 92
situps 84
squats 118
total 335 it was a great workout

Comment #147 - Posted by: aaron bannister at August 6, 2012 12:23 PM

Fun WOD!

Pullups: 46
Pushups: 91
Situps: 78
Squats: 143

Total: 358

Comment #148 - Posted by: Adam/M/27/165 at August 6, 2012 12:24 PM

Replaced squats with double unders.

pull-ups 69
push-ups 49
sit-ups 103
double unders 128

total 349

Comment #149 - Posted by: Kevin C. (M/53/5'11"/175) at August 6, 2012 12:29 PM

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
Total: 366

Need to get faster at the sit-ups, I was going very slowly. And the push-ups I need to pace better.

Comment #150 - Posted by: Josh M/19/175lbs/5'6" at August 6, 2012 12:30 PM

Pullups: 37
Pushups: 60
Situps: 60
Squats: 106

Total: 263

Comment #151 - Posted by: Jonathan Offen at August 6, 2012 12:39 PM

as rx"d

374

Comment #152 - Posted by: ferb44 177# at August 6, 2012 12:47 PM

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.
3,2,1, GO!

Comment #153 - Posted by: Kieran at August 6, 2012 12:48 PM

pull ups 69
push ups 133
sit ups 93
squats 155
total=330--hope I added right

Great WOD!

Comment #154 - Posted by: Mike A. at August 6, 2012 12:59 PM

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)

Total: 347

Comment #155 - Posted by: D. Peterson at August 6, 2012 12:59 PM

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...

-Jim Loperfido

Comment #156 - Posted by: Jim Loperfido at August 6, 2012 1:01 PM

108 pull ups low 10
92 pushups
92 situs low 11
146 squats low 18

Comment #157 - Posted by: mlt at August 6, 2012 1:05 PM

f/32/6'5''/165

Nuuk -Greenland

Pull ups: 72
Push ups: 100
Sit ups: 85
Squats: 130

Total: 387

Comment #158 - Posted by: A.Poulsen at August 6, 2012 1:19 PM

Got my counts wrong :P, actually hit 310, only slightly more, but more nonetheless.

Pull: 32
Push: 66
Sit : 90
Squat: 122
Total: 310

Comment #159 - Posted by: Micah at August 6, 2012 1:20 PM

M/43/5'8"/168

65, 99, 106, 158 Total:428

Comment #160 - Posted by: Jon Craig at August 6, 2012 1:23 PM

386, Rx

Pull-Ups: 15-13-13-12-9-7-7-7
Push-Ups: 15-14-9-6-6-6-6-7-6
Sit-Ups: 11-10-10-10-10-10-10-10
Squats: 19-20-19-19-19-19-19-19

Comment #161 - Posted by: Herr Kommandant at August 6, 2012 1:23 PM

478

Comment #162 - Posted by: Level at August 6, 2012 1:31 PM

"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!

Comment #163 - Posted by: Ally Mack at August 6, 2012 1:36 PM

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.

Comment #164 - Posted by: Elizabeth at August 6, 2012 1:55 PM

M/52190lb

61
85
80
134

370

Comment #165 - Posted by: Mazzone, Chantilly at August 6, 2012 2:07 PM

Pullups- 84 Pushups-104 Situps-107 Squats-161 Total-456

Comment #166 - Posted by: BH2 at August 6, 2012 2:12 PM

M/23/5'11"/167

Pullups: 48
Pushups: 77
Situps: 104
Squats: 126

Definitely started out a bit over-ambitious on the pullups and pushups, might have worn out slower if I paced it better.

Comment #167 - Posted by: Eric at August 6, 2012 2:25 PM

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.

Comment #168 - Posted by: Jason Hutchcraft at August 6, 2012 2:33 PM

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!

Comment #169 - Posted by: Fernanda at August 6, 2012 2:35 PM

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.

Comment #170 - Posted by: m weiss at August 6, 2012 2:49 PM

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

Comment #171 - Posted by: SB at August 6, 2012 2:49 PM

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

Comment #172 - Posted by: Bridget at August 6, 2012 2:50 PM

Made up yesterday's shoulder press, push press, push jerk workout today. Results posted there.

Happy Birthday Laura!

Comment #173 - Posted by: Carole (F/54/5'6"/135) at August 6, 2012 2:59 PM

First ever "W.O.D." or "CrossFit" workout in general.

M/20/6'1"

Pull-ups=85
Push-ups=110
Sit-ups=85
Squats=140

Total=420

Definitely coming back to do these workouts.

Comment #174 - Posted by: Clint at August 6, 2012 3:18 PM

M/27/5'8/187

pull ups: 37
push ups: 74
Sit ups: 61
Squats: 97

Total: 269

Comment #175 - Posted by: Gabe at August 6, 2012 3:26 PM

Pull ups: 57
Push ups: 84
Sit ups: 60
Squats: 97
Total: 298

Comment #176 - Posted by: Jeremiah at August 6, 2012 4:18 PM

386, Rx

Pull-Ups: 15-13-13-12-9-7-7-7
Push-Ups: 15-14-9-6-6-6-6-7-6
Sit-Ups: 11-10-10-10-10-10-10-10
Squats: 19-20-19-19-19-19-19-19

Comment #177 - Posted by: Herr Kommandant at August 6, 2012 4:36 PM

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.

Comment #178 - Posted by: Seamus at August 6, 2012 4:40 PM

m/29/180/5'7"
Pull-ups= 57
Push-ups= 145
Sit-ups= 72
Squats= 160

434 total

Comment #179 - Posted by: byron at August 6, 2012 4:55 PM

First Tabata & have totally forgot my numbers. Oh well.

Comment #180 - Posted by: Darrin at August 6, 2012 5:01 PM

8-8-7-7-7-7-7-7
15-15-15-13-13-12-11-11
9x8
15x8

355(42)

total down by 3
tabata up by 3

more consistent

Comment #181 - Posted by: controlfreak at August 6, 2012 5:04 PM

M/21/67in/185lbs

Pull Ups: 68
Push Ups: 81
Sit Ups: 68
Squats(135): 62
Total:279

Comment #182 - Posted by: Josh Clark at August 6, 2012 5:04 PM

Pull-ups: 53 Push-ups: 75 Sit-ups: 81 Squats: 110 Total: 319

Comment #183 - Posted by: Scfd1_9607 at August 6, 2012 5:41 PM

311 rx'd

Comment #184 - Posted by: Evelyn F/28/5'8"/155 at August 6, 2012 5:41 PM

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
5 burpees
25 meter sprint
5 kb swings@ 2 pood
5 burpees
25 meter sprint
30 sec rest
-10:00 min

Comment #185 - Posted by: MrFrench at August 6, 2012 5:42 PM

First Crossfit Workout in a year.

F/27/62in/190lbs

Pull Ups: 45
Push Ups: 50
Sit Ups: 59
Squats: 75
Total: 229

Comment #186 - Posted by: nakishasimon at August 6, 2012 5:42 PM

Pullups: 36
Pushups: 78
sit ups: 83
squats: 96

Total: 293

Comment #187 - Posted by: Will M/21/5'11/175 at August 6, 2012 5:53 PM

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!!

Comment #188 - Posted by: Kristi M at August 6, 2012 5:58 PM

370 (PR 534 in 2009)

Comment #189 - Posted by: lucien at August 6, 2012 6:00 PM

5'7/m/165
as rx'd
total= [456]
girlfriend did it with me --[399]

Comment #190 - Posted by: Lex at August 6, 2012 6:13 PM

Loved the Level 1 at Crossfit Virtuosity! Thanks to Mike G, Austin, Jenn, Leah, and Keith!! Hope to see you all again!

Comment #191 - Posted by: Shayna D at August 6, 2012 6:15 PM

59 pull ups
110 push ups
70 sit ups
124 bw squats

34 5'10'' 195#

Felt like a workout. Wow!! Good times!!

Comment #192 - Posted by: George at August 6, 2012 6:15 PM

pullups: 40
pushups: 44
situps: 56
squats: 85
total: 225

Comment #193 - Posted by: levi at August 6, 2012 6:36 PM

Pull-ups: 69
Push-ups: 86
Sit-ups: 105
Squats: 110

Total: 370(PR) previous: 363

Comment #194 - Posted by: MCross at August 6, 2012 6:39 PM

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

Comment #195 - Posted by: Miles Payne at August 6, 2012 6:45 PM

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

Total: 614

Comment #196 - Posted by: Phillip at August 6, 2012 6:59 PM

Pull Ups- 70
Push Ups- 106
Sit Ups- 97
Squats- 136
Total= 409

29/m/175

Comment #197 - Posted by: Eric P. at August 6, 2012 7:05 PM

325

Comment #198 - Posted by: TimC at August 6, 2012 7:08 PM

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

m/32/5'10/202

Comment #199 - Posted by: JPM3 at August 6, 2012 7:10 PM

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

m/32/5'10"/202

Comment #200 - Posted by: JPM3 at August 6, 2012 7:13 PM

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

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

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

Comment #201 - Posted by: B. Rhaly at August 6, 2012 7:17 PM

WU 2.5k
10
27
33
111
181

Comment #202 - Posted by: Tom J 46/6'/220 at August 6, 2012 7:43 PM

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
417.

Comment #203 - Posted by: Kurt M/38/185 at August 6, 2012 7:45 PM

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!!

Comment #204 - Posted by: MH at August 6, 2012 7:50 PM

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.

Thanks everyone!

PU 7/7/6/6/0/0/0/0
PU 18/22/12/12/10/12/9/5
SU 6/8/7/7/7/7/7/7
SQ 17/20/20/19/15/20/20/20

Comment #205 - Posted by: Rick M/46/5'10'/195 at August 6, 2012 7:58 PM

m/41/199/5'11"

pull-ups 10x8 = 80 (jumping)
push-ups 10x8 = 80
sit-ups 12x8= 96
squats 15x8 = 120 (use hands on my legs for assistance)
total 376

Comment #206 - Posted by: pjduenas at August 6, 2012 8:28 PM

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

410

Comment #207 - Posted by: texinma (m/43/5'7/148) at August 6, 2012 8:37 PM

80 pull up
204 push ups
121 sit ups
118 squats
523 total

Comment #208 - Posted by: Mike at August 6, 2012 8:47 PM

M/44/185

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

Comment #209 - Posted by: toby or not toby at August 6, 2012 8:52 PM

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!

Comment #210 - Posted by: Santiago Callejas at August 6, 2012 9:20 PM

M/44/265

Pull ups: 31
Push Ups: 63
Sit ups: 80
Squats: 130

Total: 304

Comment #211 - Posted by: nvdiver at August 6, 2012 9:22 PM

M/45/265

Pull ups: 31
Push ups: 62
Sit ups: 80
Squats: 130

Total: 303

Comment #212 - Posted by: nvdiver at August 6, 2012 9:24 PM

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!!!!

Comment #213 - Posted by: Sandy at August 6, 2012 10:13 PM

F/23/146

Assisted pull ups: 50
Push ups: 56
Sit ups: 67
Squats: 83

Total 256
- First Tabata
- New to CrossFit

Comment #214 - Posted by: terickson at August 6, 2012 10:19 PM

158/170/163
Pull: 8x6=48
Push: 8x8=64
Sit: 6x8 + 2x7=62
Squat: 8x9=72
Total: 246
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.

Comment #215 - Posted by: Mike Scott M/45/5'10"/190 at August 6, 2012 10:24 PM

319

Comment #216 - Posted by: Brent Langrehr at August 7, 2012 12:03 AM

M/34/173cm/70kg

Pull Ups- 62
Push Ups- 111
Sit Ups- 108
Squats- 101
Total= 382

Comment #217 - Posted by: Rimas at August 7, 2012 12:18 AM

This is a puke inducing workout lol.

Pull: 10-8-7-6-5-6-8-6
Push: 20-18-18-15-15-13-12-10
Sit: 10-12-12-15-15-18-18-16
Squat: 15-15-15-15-13-12-15-15

T

Comment #218 - Posted by: Tom at August 7, 2012 12:22 AM

Pull-ups - 44
Push-ups - 64
Sit-ups - 64
Squats - 104

Total: 276

Comment #219 - Posted by: Zonnetje at August 7, 2012 12:26 AM

307 total

As rx'd

Comment #220 - Posted by: Brett (M/24/188cm/77kg) at August 7, 2012 12:37 AM

47-69-53-111
280

Comment #221 - Posted by: Duncan at August 7, 2012 12:57 AM

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
Squats20-15-15-11-14-13-13-15 :116

Total : 319

Comment #222 - Posted by: Saganamooo at August 7, 2012 4:22 AM

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

Total: 441

Comment #223 - Posted by: Ryan A at August 7, 2012 5:48 AM

M/34/5'9"/154lbs

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

Comment #224 - Posted by: JJ at August 7, 2012 5:59 AM

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!! (:

Comment #225 - Posted by: Erin DeWitt at August 7, 2012 6:37 AM

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.

Comment #226 - Posted by: Anton at August 7, 2012 7:01 AM

Tabata scores:
Pull ups 5
Pushup 10
Sit ups 6
Squats 8

Comment #227 - Posted by: J McCarty at August 7, 2012 7:18 AM

Pull-ups 10-12-10-10-8-8-6-6: 70
Push-ups 20-15-11-10-6-8-6-7: 83
Sit-ups 10-11-10-10-9-11-10-11:82
Squats 16-15-17-15-13-15-16-18: 125

Total: 360

Comment #228 - Posted by: orkun at August 7, 2012 7:35 AM

As RX 368 reps.

M/168#/6'/38yrs

Comment #229 - Posted by: britishfireman at August 7, 2012 7:47 AM

M/179cm/84kg/40y

pull ups 49
push ups 95
sit ups 65
squats 90
total 309

Comment #230 - Posted by: enforcer at August 7, 2012 8:02 AM

Pullups 58
pushups 72
sit ups 94
squats 116
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.

Comment #231 - Posted by: Bells at August 7, 2012 8:16 AM

372

Muscles gave up before my respiratory/cardio system did...that was different ; )

Comment #232 - Posted by: TrnrJoe at August 7, 2012 8:16 AM

me- 479

wife - 300

Comment #233 - Posted by: husar at August 7, 2012 8:32 AM

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.

Comment #234 - Posted by: JLechasseur at August 7, 2012 8:47 AM


pull-ups 60
push-ups 79
sit-ups 157(PR)
squats 122
total 418

Comment #235 - Posted by: Carole (F/54/5'6"/135) at August 7, 2012 9:40 AM

M/34/6'3"/200
401
80 Pullups
79 Pushups
111 Situps (Anchored)
131 Squats
Prev:
380 Total
74 90 88 (unanchored) 128

Comment #236 - Posted by: Ben S at August 7, 2012 10:17 AM

319reps

Comment #237 - Posted by: dynamicdirk at August 7, 2012 10:37 AM

M 48 /6'1"
Total 444
Was my birthday present to myself ;-)

Comment #238 - Posted by: Gavin at August 7, 2012 10:41 AM

Strict pullups: 6,6,6,6,6,6,6,6,
Hand release pushups: 10,10,10,10,10,10,10,10
GHD: 7,7,7,7,7,7,7,7
Squat: 17,17,17,17,17,17,17,17

Comment #239 - Posted by: therozfather at August 7, 2012 11:05 AM

M/27/5'10"/182
Total: 396
82 Pull Ups
101 Push Ups
89 Sit Ups
124 Squats

Comment #240 - Posted by: Nicholas at August 7, 2012 11:08 AM

294.

Comment #241 - Posted by: Jeff A. at August 7, 2012 11:24 AM

M/35/5'4"/145lbs
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
507 total

Comment #242 - Posted by: Matt Burritt at August 7, 2012 11:33 AM

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

Comment #243 - Posted by: EC at August 7, 2012 12:09 PM

50%, just 4 rds.
pu, 12, 13, 14, 10
push, 13, 12, 11, 10
su, 11, 12, 11, 11
sq, 15, 15, 15, 15

200

PR for 50% version. Happy Birthday and awesome PR Laura.

Comment #244 - Posted by: mas 55/M/155 at August 7, 2012 1:14 PM

5 (88888855), 8, 8, 10 = 266

Comment #245 - Posted by: cort at August 7, 2012 1:18 PM

Pullups = 67
Pushups = 140
Situps = 83
Squats = 156
Total = 446
M/29/5'8"/155lbs

Comment #246 - Posted by: Jeff at August 7, 2012 2:42 PM

male, 40yo, 151#, 68"

Pull 41
Push 94
Sit 81
Squat 120

Comment #247 - Posted by: Karl at August 7, 2012 3:02 PM

M/35/260/74

Pullups 48 ((yea I know))
Pushups 150
Sit ups 98
Air squat 101

Total 397

Comment #248 - Posted by: Rusty at August 7, 2012 3:24 PM

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

548 total

Comment #249 - Posted by: aermio m/33/5'7"/162 at August 7, 2012 4:17 PM

Pullup: 7-7-7-6-5-5-4-4
Pushup: 9-7-7-6-6-6-5-5
Situp: 10-10-10-10-10-10-10-10
Squat: 13-13-13-13-13-13-11-11

Total: 276 (products by 3)

Don't pace so much next time.

Comment #250 - Posted by: Sinal M/33/5'9"/215 at August 7, 2012 4:27 PM

41/M/6'/177
420 reps total
Pullups: 51
Pushups: 138
Situps: 104
Squats: 127

Comment #251 - Posted by: nrsthree at August 7, 2012 5:22 PM

M/34/70"/180

Total reps 431
First tabata wod!

Comment #252 - Posted by: Joey at August 7, 2012 5:41 PM

317

Comment #253 - Posted by: myles456 at August 7, 2012 5:51 PM

DG

46/F/5'2"/118

21

Comment #254 - Posted by: BC at August 7, 2012 6:08 PM

First time trying tabada

353

Pull-ups: 44
Pushups: 100
Situps: 113
Squats: 106

Comment #255 - Posted by: FreDerZ at August 7, 2012 6:14 PM

Hubby had the fancy timer watch late at a meeting, so I just did five minutes straight of each exercise:
pullups: 87
pushups: 100
situps: 108
squats: 170

Comment #256 - Posted by: abh f/26/5'5/130 at August 7, 2012 6:18 PM

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
Total: 30/293

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...

Comment #257 - Posted by: BC at August 7, 2012 6:24 PM

no squats, be sting/infection on leg
pullups: 8,8,8,8,8,8,6,6
pushups: 10,10,10,10,10,10,10,10
situps: 12,12,12,12,12,12,15,12

Comment #258 - Posted by: john h 44/205 at August 7, 2012 6:32 PM

M/22/5'10"/145

Pull-Ups: 66(strict)
Push-Ups: 107
Sit-Ups: 115
Squats: 130
Total: 418

Comment #259 - Posted by: nick at August 7, 2012 7:30 PM

317

M/35/5'9"/225

Comment #260 - Posted by: Bill Hunter at August 7, 2012 7:58 PM

“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.

ian
M/39/6'/150

Comment #261 - Posted by: iancr at August 7, 2012 8:15 PM

459

Comment #262 - Posted by: David at August 7, 2012 9:19 PM

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.

Comment #263 - Posted by: Amy at August 7, 2012 9:41 PM

360 Total

Comment #264 - Posted by: El at August 7, 2012 11:28 PM

M/23/6'2"/202

Pullups 70
Pushups 96
Situps 80
Squats 149

Total 395

Comment #265 - Posted by: Chase at August 8, 2012 5:19 AM

M/ 38/ 134 lbs/ 5'-6"
Pullups: 12
Pushups: 14
Situps: 15
Squats: 16
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.

Comment #266 - Posted by: Anton at August 8, 2012 6:08 AM

f/30/5'5/123

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.

FML.

Comment #267 - Posted by: kristen at August 8, 2012 6:44 AM

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

Comment #268 - Posted by: Chelle at August 8, 2012 6:54 AM

416

Comment #269 - Posted by: Paul Daniel m/28/6'2/200 at August 8, 2012 12:26 PM

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)

Comment #270 - Posted by: Benny M/43/74"/225 at August 8, 2012 4:20 PM

PR 467

Tonight 367

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

Comment #271 - Posted by: cleveland at August 8, 2012 4:51 PM

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"

Comment #272 - Posted by: kevin o at August 8, 2012 4:57 PM

Pull-ups 64
Push-ups 90
Sit-ups 72
Squats 108

334 total

Comment #273 - Posted by: leibc2 (29/M/5'9/170) at August 8, 2012 5:29 PM

Great workout! I one upped the wod again haha started with a sprint tabata on the treadmill then the rest!

Sprints
Incline@15

Pullups 10,10,10,10,5,5,5,5
Pushups 20,20,20,20,15,15,15,20
Situps 10,10,10,10,10,10,10,10
Squats 15,15,15,15,15,15,15,15

Comment #274 - Posted by: Dan at August 8, 2012 9:30 PM

M/25/185/6'2"

Pullups:
16, 6, 8, 6, 7, 6, 7, 6

Pushups:
18, 14, 8, 9, 8, 7, 9, 6

Situps:
12, 12, 12, 12, 11, 11, 11, 11

Squats:
15, 14, 14, 12, 13, 11, 12, 12

Total - 336

Comment #275 - Posted by: Shmitty at August 9, 2012 12:21 PM

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.

Comment #276 - Posted by: Chris Harrison at August 9, 2012 3:19 PM

Second time around with friends:
Pullups (jumping): 99
Pushups: 83
Situps:80
Squats: 190

Comment #277 - Posted by: abh f/26/5'5/130 at August 9, 2012 4:26 PM

37,91,70,160=358

Comment #278 - Posted by: Steve at August 10, 2012 4:54 AM

2012-08-10: 382@80,85,96,121.
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).

Comment #279 - Posted by: gs at August 10, 2012 7:18 AM

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!!!

Comment #280 - Posted by: Kym Cerveny at August 10, 2012 8:00 AM

M/40/184cm/95k

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

Comment #281 - Posted by: lucio1928 at August 10, 2012 10:08 AM

pull-ups 14+9+6+5+3+4+4+3=48
push-ups 25+16+14+10+8+8+8+7=96
sit-ups 15+14+14+14+14+10+7+11=99
squats 14+14+12+12+13+12+11+15=103
total= 346

Comment #282 - Posted by: körri at August 10, 2012 10:50 AM

Pullups: 9-8-8-8-7-7-6-6
Pushups: 10-10-10-9-8-8-7-6
Situps: 11-10-10-10-9-10-10-10
Squats: 19-16-16-16-16-15-15-15

Total reps: 335 (PR!)

Comment #283 - Posted by: Saam at August 10, 2012 11:26 AM

50+105+92+120 = 367

Comment #284 - Posted by: ecp2 at August 10, 2012 4:34 PM

C-
first wod back after a week
plu-80 (bfk)
psu-86
su-112 (cfs style, hands touch over head and shoelaces)
sq-157

Comment #285 - Posted by: Jeff & Charity @ CF Snohomish at August 11, 2012 9:21 PM

43+77+69+135=324

Comment #286 - Posted by: Xaphes at August 12, 2012 6:53 AM

Hugo = 384

Marie = 296

Comment #287 - Posted by: hugo lopez at August 12, 2012 11:43 AM

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
Squats: 16-15-14-14-13-14-14-17=117
Total Reps=382

m/28/5'9"/158#

I could barely walk after the squats. Great WOD!

Comment #288 - Posted by: Ken Tronnes at August 12, 2012 12:09 PM

415

Comment #289 - Posted by: RAD at August 12, 2012 1:51 PM

m/38/5'9/180
CFWU-2. Shortcut to get ready for vacation. Superman. Row 500m.
15,14,12,11,10,9,9,9=88
15,11,11,10,9,8,9,8=81
11,12,11,11,11,11,10,11=88
12,12,10,10,10,10,10,10=84
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?
10/28/11:
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
4/25/11:392
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.

Comment #290 - Posted by: jrm at August 12, 2012 5:44 PM

I am curious as to what the term "Tabata" means?

Comment #291 - Posted by: Maverick at August 13, 2012 11:18 AM

410 reps

Post-WOD

50 clean and jerks at 95 lbs

Comment #292 - Posted by: savetheh at August 13, 2012 6:41 PM

25/M/5'9"/160#

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.

Pullups 4-5-5-3
Pushups 15-14-14-10
Sit-ups 13-13-13-12 (sore from an ab workout on the day before)
Squats 14-15-15-16

Total 181

Did a couple of un-timed pullup rounds (4-3-5-2) and a pushup round until failure (22) afterwards.

Comment #293 - Posted by: VL at August 13, 2012 7:21 PM

37yom 5'08/180
40
64
80
96
280- close guess

Did 5 sets of 5 control toes to bar, dead hang pull ups.

Comment #294 - Posted by: gpdjmac1 at August 14, 2012 1:45 AM

10-7-8-7-8-7-7-6 = 60
10-12-10-7-8-7-7-7= 68
12-12-12-12-9-11-10-10= 88
15-15-14-13-11-12-13-14= 107
Total = 323

Comment #295 - Posted by: Brian R M / 50 / 6'2" / 182 at August 14, 2012 5:53 AM


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

----------------------------------
12/18/08

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)

Comment #296 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at August 14, 2012 9:14 AM

5-6-9-12

Comment #297 - Posted by: nsb at August 14, 2012 8:25 PM

580

Comment #298 - Posted by: Scott at August 16, 2012 2:18 PM

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!

Comment #299 - Posted by: Mike Flo at August 18, 2012 1:46 PM

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

Total 400

Comment #300 - Posted by: Jeff Gebbie at August 21, 2012 6:00 PM

M/42/5'10"/173

333 as Rx'd

Push-ups whooped me.

Comment #301 - Posted by: Stollie at August 22, 2012 11:32 AM

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
= 368

Comment #302 - Posted by: Ukkrew at August 23, 2012 9:01 AM

Did hand release pushups and ghd situps.
301 reps total

Comment #303 - Posted by: Bruce at August 23, 2012 2:28 PM

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

Comment #304 - Posted by: Julio V m/34/5[6/175 at August 26, 2012 11:16 AM

M/47/168

347

Comment #305 - Posted by: Gar at August 26, 2012 11:09 PM

M/36/5'11"/195
8/14/12

Tabata: 258 reps
IBP 155 x 5, 185 x 3, 205 x 3

Comment #306 - Posted by: Rob S at September 3, 2012 9:28 AM

Pullups - 75
Pushups - 77
Situps - 79 (Unanchored Abmat)
Squats - 116
total - 347

Comment #307 - Posted by: fathertyme 34/m/6'/175# at September 4, 2012 1:35 PM

Pullups: 64
Push up: 95
Situp: 89
Squat: 128 
376 total

Last time (Nov 8, 2011):
64 pullups
68 pushups
73 situps
121 squats
Total: 326

Comment #308 - Posted by: SF at September 9, 2012 6:08 PM

TSE:
PU: 62
pu: 84
su: 99
SQ: 122
Total: 367 (-22)

Comment #309 - Posted by: Harpo m/45/5'7"/145 at September 17, 2012 3:16 PM

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

Comment #310 - Posted by: DPL at October 10, 2012 6:53 PM

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)
373 02.05.11

Comment #311 - Posted by: zenoperegrinus at November 27, 2012 2:51 AM

PushUps; 15-15-15-15-12-11-11-11=105
SUs: 12-12-11-11-10-10-10-10=86
Sqs: 20-20-20-20-20-20-20-20=160
Total: 423 (-23)
Still sore ankle 

Comment #312 - Posted by: Doug at February 8, 2013 7:38 PM

PUs: 11-11-11-11-10-9-9-9=81
PushUps; 16-15-15-15-12-12-10-12=107
SUs: 12-11-11-11-11-11-11-12=90
Sqs: 20-20-20-20-20-20-20-20=160
Total: 438 (-8)

Comment #313 - Posted by: Doug at May 2, 2013 12:15 PM

Working out at X-factor AKA Wronafit
in North Dallas and pushed out 374 total reps.
Feelin it!

Comment #314 - Posted by: Matt G at August 2, 2013 5:10 PM

37 (strict due to bar)
108
93
132
total: 370
back to work

Comment #315 - Posted by: Dj at August 3, 2013 12:14 PM

Pull-ups: 58
Push-ups: 97
Sit-ups: 69
Squats: 171

Comment #316 - Posted by: Edwin 30/M/68"/170 at August 4, 2013 4:25 AM

Pull ups: 70
Push ups: 130
Sit ups: 90
Squats:125

Total: 415

Comment #317 - Posted by: Mike at August 6, 2013 6:38 AM
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