July 21, 2013

Sunday 130721

"Tabata This!"

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

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

Compare to 121216.

JeremiahPaige_CrossFitNebraska2013_th.jpg

Enlarge image

Jeremiah Paige.


Masters Events Announced


"A Change of Perspective" with Aja Barto - [video]

Posted by Pukie at July 21, 2013 5:00 PM
Comments

Nuts to this mcgillacutty, or however you spell it.

Comment #1 - Posted by: Michael at July 20, 2013 7:12 PM

51.

Row: 6
Squat: 17
Pull-up: 3
Push-up: 15
Sit-up: 10

First time doing this, and it was fun. Paced pretty well except for pull-ups. Started doing 12, then 10, then 3 on the last cycle. Should have just done 6 or 7 each cycle and held that score.

Comment #2 - Posted by: Gavin at July 20, 2013 7:12 PM

loving the doggie photos

Comment #3 - Posted by: danielle at July 20, 2013 7:13 PM

do you do it as a circuit doing all 1 set of all 5 exercises then starting a new round after that ? or 8 sets of rows, then sits, then pull up's ect.. ?

Comment #4 - Posted by: jamie savage at July 21, 2013 1:56 AM

56
Row...6
Squat...15
Pull up...5
Push up...15
Sit up...15

Comment #5 - Posted by: MannyF M/42/71"/215 at July 21, 2013 4:10 AM

Fun! 42 total

Comment #6 - Posted by: jw at July 21, 2013 4:43 AM

M/31/216
52

Row - 7
Squat - 17
Pull Up - 9
Push Up - 9
Sit Up - 10

Comment #7 - Posted by: Tim at July 21, 2013 5:20 AM

Dog is unmoved by heroics happening behind him. Good pic.

Comment #8 - Posted by: Heath at July 21, 2013 5:41 AM

50

Spin bike: 6
Squat: 16
Hand stand push up: 1 (started way to eager 5-5-2-2-2-2-2-1)
Push up: 10
Sit up: 17

jamie savage 8 sets row followed by 8 sets squat etc, 1 min rest between change of station

was nice to be introduced to mister tabata! :)

Comment #9 - Posted by: Arjan m/28/5'9"/144 at July 21, 2013 5:54 AM

Are 8 rounds for each exercise?

Comment #10 - Posted by: Felipe brasil at July 21, 2013 6:07 AM

Just bought a house and I'm trying to build my first home gym. anyone know of sites with discount equipment or am I better off with craigslist and ebay and trying to buy second hand stuff locally? I like the rack and pullup rigs from rogue but they are way out of my price range so I'll probably have to just build something. Any advice from all of you with home gyms would be greatly appreciated.

Comment #11 - Posted by: KevinB at July 21, 2013 6:28 AM

Row - 14 - dead battery so I did 14 rows instead of calories.
Squat - 15
Pull Up - 3
Push Up - 4
Sit Up - 7

Comment #12 - Posted by: BW at July 21, 2013 6:44 AM

Sunday musings...

1) ESPN 3. All week. Get your CrossFit Games fix.

2) Puppy love. Lil'bingo's pup gives full face kisses, but watch out--each kiss comes with teeth!

3) Kids. As in CrossFit Kids. Do you pay attention at all to what is coming out of Ramona, California? You should. It's more than just the future of CrossFit going on, but a "Best Practices" of CrossFit today as well.

There are youngsters who have been doing the CrossFit Kids programming who are now starting to get a look from college recruiters in traditional sports. They are off the charts when it comes to strength measures like power clean, and more to the point they have impeccable technique and are injury-free.

There are youngsters who have been doing the CrossFit Kids programming who are now competing in power lifting competitions. They are winning. Not only are they winning but they are setting age-group records by the basketful. More to the point they have impeccable technique and are injury-free.

Finally, there are youngsters who have been doing the CrossFit Kids programming who have now graduated to full-fledged CrossFit done as adults. Thus far we don't have a Games competitor in the individual competition, but several have gone to the Games as Team competitors. Once again, you can pick them out by their impeccable technique, and when you talk to them you discover that they have been injury-free. Even the ones who have been at it since 2005.

Might be just me, but there appears to be something to the way that CrossFit Kids programming has so adamantly adhered to that technique before intensity thing. Might apply to every CrossFit coach and every CrossFitter.

Did I mention that CrossFit Kids is also Big Fun?

4) Virtuosity. Do you travel at all? Maybe you go to local and regional CrossFit gatherings where CrossFitters compete. What do you see in Affiliate gyms not your own, or on the competitive pitch when you watch athletes who are not from your gym? What do you hear about your own technique from your hosts when you travel, or from the spectators about the competitors from your gym when you are there to cheer them on? If you are a coach do you use the comparison between your athletes and those from other gyms as a little report card on your coaching?

It can be pretty hard to watch "amateur" CrossFit competitions where everyone is going for maxes, redlining every single WOD. But that's competition, and it may be a little unfair (although maybe only a little) to use these competitive festivals as a coaching report card. Where do you draw the line between acceptable breakdowns (recall Coach's famous firing range example) with technique breakdowns that are just plain dangerous? This is a hard question, and reasonable people have trouble reaching agreement. I'll just toss out that for me these competitions are a slightly higher intensity version of my 'you vs. you' mantra, and that coaches have a responsibility to their athletes to keep them safe. YMMV.

In the gym, though, it's a different matter altogether. When a visitor to your gym tells you that they've been going to a Box for 6 months and they can't do a proper air squat, well, something's wrong there. If their deadlift technique is unsafe during warm-ups and they are fully planning on Rx'ing your WOD because that's what they do at home, something's just not right. Technique comes before consistency, and both prior to intensity. You go to a CrossFit gym rather than doing CrossFit at the local Y because there are CrossFit coaches at an Affiliate.

When people visit Lil'bingo's Box they get coached. Technique, strategy, something. Out of town visitors are not charged a fee at Comet, but they are most certainly coached, just like all of the members. When I travel I expect to be coached before, during, and after a WOD, whether or not I've paid a drop-in fee. That's why I go to a Box rather than just the hotel "gym". I can't help but compare how the host athletes move with the athletes at my home gym, and frankly I try to have my very best technique because I know that I am a reflection of my coaches, or should be, in the eyes of my host.

The Games athletes are different from us in many ways, but we can control one of those differences: we can try to be as technically sound as they are. I watched last year's Finals on The Deuce yesterday. Rich's technique on "Isabel" was simply lovely. Same thing with Julie at Regionals in Columbus on the Snatch ladder. I'll never move that much weight that quickly, and sadly neither will you. There is no reason why we can't move a bit less weight just a little less quickly with nearly the same form, however. As coaches it should be our jobs to get that to happen for our athletes. Should we do it fast, or should we do it with "better than good" technique? Coach always answers "yes".

Let's "go home" to the concept of "virtuosity". Let's seek it for ourselves, and let's coach it for others. Let's praise it when we see it, to both athlete and coach. Choose heavy if you can; go as fast as you can. Do both with technique you'd be proud to take on the road or show off to visitors. Virtuosity is the forgotten universal CrossFit element.

Virtuosity travels well.

I'll see you next week...


Comment #13 - Posted by: bingo at July 21, 2013 6:48 AM

@ 4 & 8; you do 8 intervals of each exercise, followed by 1 min rest. 1 Interval is 20 sec of work and 10 sec of rest. In this wod you will spend 4 min total with work & rest @ each exercise. For example start with 8 inv (20 sec work 10 sec rest x's 8) of row, rest 1 min, then start 8 inv of squats

Comment #14 - Posted by: BLong/M/34/71"/210 at July 21, 2013 6:48 AM

#4 & #9

You do 8 sets of one exercise following the prescribed pattern. Once you've done that you move on to the next exercise and continue. So finish all the rowing sets before moving on to the squats etc.

Check main page under Start Here and FAQ whenever you have questions lots of info there.

Comment #15 - Posted by: LMD_Mike at July 21, 2013 6:50 AM

Musings in the filter around 0645 PDT...

Comment #16 - Posted by: bingo at July 21, 2013 6:56 AM

estimate - 48

approximately...

Row 35# - 10
Squat - 18
PullUp - 5
PushUp - 8
SitUp - 7

guess I should read directions next time. Oh well, great workout Thnx CrossFit!

Comment #17 - Posted by: SGA at July 21, 2013 7:08 AM

39 total

4 calories
13 squats
5 pull-ups
5 push-ups
7 sit-ups

Comment #18 - Posted by: Kristina f/29/5'2"/117 at July 21, 2013 8:00 AM

Total. 50

Row 7
Squat 20
Pull up 4
Push up 10
Sit up 8

First wod in my new garage box. Good one.

Comment #19 - Posted by: Denton at July 21, 2013 8:02 AM

Row 7
Squat 15
Pullups 6
Pushup 13
Situp 12
Total 53
GREAT Workout! Amazing how quickly the muscles fatigue.

Comment #20 - Posted by: Jim R./50/5'8"/160 at July 21, 2013 8:46 AM

Total 50

Row 7
Squat 20
Pull ups 4
Push ups 10
Sit-ups 9

First WOD in my new garage box. Great work out

Comment #21 - Posted by: Denton E. /40/5'9"/150 at July 21, 2013 8:52 AM

Row: 6
Squat: 18
Pull-up: 6
Push-up: 15
Sit-up: 11

Total: 56

Thanks for the shout out yesterday Kevin C.

Comment #22 - Posted by: gb 46/m/71"/185# at July 21, 2013 9:00 AM

Total 60
Row 6
Squat 17
Pull 7
Push 15
Sit 15

Comment #23 - Posted by: Scott at July 21, 2013 9:06 AM

as rx'd - 55
6/16/7/11/15

Comment #24 - Posted by: MCross at July 21, 2013 9:19 AM

Row 5
Squat 16
Pull-ups 2
Push ups 6
Sit-ups 11
total=40

Comment #25 - Posted by: mikey at July 21, 2013 9:23 AM

M/32/200/72

51

Row- 6
Squat- 18
Pull-up- 5
Push-up- 10
Sit-up- 12

Loved it!

Comment #26 - Posted by: SeanP at July 21, 2013 9:25 AM

49

sub 15#kb sumo dlhp for row
sub jumping pullup for pullup

Comment #27 - Posted by: Kim Nomez at July 21, 2013 9:49 AM

50
7 calories
15 squats
6 pull ups
11 push ups
11 sit ups

Comment #28 - Posted by: Matt m/30/165/5'9 at July 21, 2013 10:29 AM

score:31

6
11
3
4
7

Comment #29 - Posted by: Ben at July 21, 2013 10:32 AM

M/23/5'11"/185

row: 5 cal (I think)
squat: 21
pull up: 8
push up: 7
sit up: 9
total: 50

last time: 12(sdhp), 19, 8, 7, 7, 53

Comment #30 - Posted by: Miles Forks at July 21, 2013 10:53 AM

As Rx 48

M/168#/6'/39 yrs

Comment #31 - Posted by: britishfireman1 at July 21, 2013 10:58 AM

7 + 22 + 10 + 17 + 24 = 80

Comment #32 - Posted by: Fred 39/176/75 at July 21, 2013 11:19 AM

Row 7/squat 16/pullups 5/ pushup 6/ Situp 12

46

Comment #33 - Posted by: Sinal M/34/5'9"/213 at July 21, 2013 11:21 AM

6
12
6
12
11

=47

M43

Comment #34 - Posted by: JR at July 21, 2013 11:22 AM

If there is a Bikram CF, I just joined. 92 degree Tabata This! FTW.

M/27/6'0"/190

Tabata This! = 37 total.

No rep'd on push ups due to not paying attention to my timer. :( Better luck next time.

Comment #35 - Posted by: Matt von L at July 21, 2013 11:24 AM

6-19-12-5-14
56 total

Missed 7 on the rower by about 1"
Pullups were just about deadhang since the bar was so slippery that kipping just about launched me off the bar
Next time go for 13 or 14 on the pushups

Previous: 7-18-11-11-14

Comment #36 - Posted by: mlt at July 21, 2013 11:32 AM

sub 100lb hang snatch x8
squats x15
pullups x4
pushups x7
situps x7

Total 41

Comment #37 - Posted by: Bare Knuckles at July 21, 2013 11:39 AM

45

Numbers are highest to lowest
row: 4 - 3
squat: 18 - 16
pull up: 12 - 8
push up : 13 - 7
sit up: 12 - 11

This WOD clearly exposed the weakness in my upper body. Good for me to be aware of so I can work on it.

Comment #38 - Posted by: Glorybelle (F/44/5'5/134) at July 21, 2013 11:47 AM

Row 7
Squat 17
Pull-up 4
Push up 7
Sit-up 8
43
Rx strict pull up

Comment #39 - Posted by: J at July 21, 2013 12:23 PM

As Rx'd
7-17-9-9-12

Comment #40 - Posted by: phill 37°21'41"N 118°23'43"W at July 21, 2013 12:27 PM

Upward row sumo squat 75 lb instead of rows.
Rows-8
Squats-15
Pull ups-6
Push ups-15
Sit-ups-10
Total-54

Comment #41 - Posted by: Brandon L. at July 21, 2013 12:29 PM

M/16/5'11"/154
without row

squat- 21
push-ups- 8
pull ups- 8
sit-ups 16

total:53

Comment #42 - Posted by: Korczyk at July 21, 2013 12:47 PM

squat 14
pull ups 7
push up 8
sit up 11

Comment #43 - Posted by: MÜR at July 21, 2013 12:48 PM

M/34/185
Row:7
Squats:20
Pull up:4
Push up:7
Sit up:8
Total: 46

Comment #44 - Posted by: Eric Jones. at July 21, 2013 12:56 PM

Rx'D
row-6
squat-16
pull ups-8
push ups-8
sit ups-11

Comment #45 - Posted by: Jake Kiddoo at July 21, 2013 1:10 PM

M/30/5'10"/185

With 30lb weight vest...

Row: 6
Squat: 15
Pull-up: 5
Push-up: 8
Sit-up: 10

Total: 44

Comment #46 - Posted by: alex at July 21, 2013 1:19 PM

F/51/5'6/120
Row 5
Pull up 5
Squat 15
Push up 8
Sit up 8
Total 41
Went out to fast with pull ups and did my pull up workout first big mistake same with push ups chest to floor went out to fast
Butterfly sit ups
Good workout
@ Glorybelle looks good to me

Comment #47 - Posted by: D.S. at July 21, 2013 1:47 PM

Row: 6
Squats: 17
Pull Ups: 2
Push Ups: 11
Sit Ups: 12

First time doing this and arms were still sore from my work out yesterday but this a fun challenge. Still a bit new to all of this so we'll see how I do next time!

Comment #48 - Posted by: Lunachick00 at July 21, 2013 1:51 PM

m/43/5'8"/180

subbed SDHP
9
11
5
5
8
total 38

compare to dec, 16 2012
total 34

Comment #49 - Posted by: Mike Andridge at July 21, 2013 2:00 PM

8
15
8
12
12

=55

Unfortunately, I decided to knock out Angie yesterday, which really made this suck today.

Comment #50 - Posted by: Nicholas (M/28/5'10"/175) at July 21, 2013 2:04 PM

9607 = 48 total
SDHP=13;Squat=13;pullup=5;pushup=7;situp=10

9808 = 44 total
SDHP=12;Squat=15;pullup=2;pushup=5;situp=10

Comment #51 - Posted by: scfd1_9607 at July 21, 2013 2:37 PM

M/34/186/6'0"

35 Back Squats @ 225
100 Strict L-Sit Pullups
200M Farmers Carry @ 120 Lbs
Sled Drags/Pulls 12 x 150 Feet @ 185 lbs.

Comment #52 - Posted by: JWeaver at July 21, 2013 3:44 PM

Prev 45. Total reps 388
Today 55 !! Total reps 440 pr

Glorybelle, Those are all solid numbers upper body included. Keep up the good work

Comment #53 - Posted by: hollyhog at July 21, 2013 3:53 PM

750m swim - 16.10
10 mile bike - 30.00
3 mile run - 21.10

Staying a few days behind to help plan my workouts better

Comment #54 - Posted by: Mike A M/25/73"/203 at July 21, 2013 4:07 PM

First time Tabata for the CrossFit newbie!

53 Total

12 SDHP
12
5
12
12

Comment #55 - Posted by: Everett (m/44/6'/195#) at July 21, 2013 4:10 PM

Row 7
Squats 20
Pushups 8
Pullups 10
Sit-ups 10
Total 55.

Comment #56 - Posted by: Kurt M/39/185 at July 21, 2013 4:14 PM

Subbed 20lb dumbbell row for row
Row - 8
Squat - 10
Pull-up - 6
Push-up - 8
Sit-up - 8

Comment #57 - Posted by: Nick M/29/6'2"/165 at July 21, 2013 4:27 PM

Male 28/6'4"/220
As rxd
Sub sdhp @ 100lbs
42: 13/12/3/6/8
No gas in the tank for pull ups. Probably due to sdhps.

Comment #58 - Posted by: Sam j at July 21, 2013 5:07 PM

Total=51
Row-5
Squat-15
Pull-up-9
Push up-15
Sit up(unanchored)-11

Comment #59 - Posted by: Rowan (M/48/5'5"/150) at July 21, 2013 5:16 PM

row 7
squat 16
pull ups 6 (jump)
push ups 5 (antes 8 intenté 9 me agoté en el 7º round en el 8º hice 5)
sit up 10
total 44

Comment #60 - Posted by: lucio1928,M/41/182cm/96kg at July 21, 2013 5:28 PM

Shift Change, Rest Day
Être prêt
M/55/6’/210

Comment #61 - Posted by: Pete In Sun City at July 21, 2013 5:44 PM

M 42/185/6'
52. Sdhp no row machine.

Comment #62 - Posted by: Mike at July 21, 2013 6:09 PM

@D.S. and hollyhog, thanks for the encouragement.
D.S., someday I'll be able to do pull ups without a band (I hope).

Comment #63 - Posted by: Glorybelle (F/44/5'5/134) at July 21, 2013 6:33 PM

52 total

Row 10
Squat 16
Pull-up 5
Push-up 9
Sit-up 12

F/42/127/5'9"

Comment #64 - Posted by: Trina at July 21, 2013 6:35 PM

M/5'8"/150/53
56
Good workout-first time I got a visit from Pukie.

Comment #65 - Posted by: Mark at July 21, 2013 6:53 PM

Tabata Row 6
Tabata Squat  14
Tabata Pull-up 3
Tabata Push-up 7
Tabata Sit-up 6

Lots of progress yet to make....

Comment #66 - Posted by: Brad Rourke at July 21, 2013 7:45 PM

Traveling for last 2 weeks, good to be home!
Always good to see your musings Bingo.
Matt total 60 (7,22,7,14,10)
Seb total 57 (7,19,8,10,13)


Comment #67 - Posted by: Sebastian at July 21, 2013 8:15 PM

Row 7
Squat 15
Pull-up 6
Push up 10
Sit-up 10

Total 48 - nearly puked

Comment #68 - Posted by: jbob at July 21, 2013 9:30 PM

Row - 7
Squats - 13
Pull-ups - 6
Push-ups - 6
Sit-ups - 10

Total - 42 (PR)

Comment #69 - Posted by: Brett (25/M/188cm/77kg) at July 22, 2013 12:39 AM

row 7
squats 15
pull ups 6
push ups 4
sit ups 8

= 40

M 24yo/1.90m/92kg

Comment #70 - Posted by: phil b at July 22, 2013 2:35 AM

Oops! Posted to the "Compare To"...

Row: 6, 50 total
Squat: 15, 120 total
Pull-up: 7, 56 total
Push-up: 8, 72 total
Sit-ups: 12, 96 total

= 48 (pr by 11 over 121216)

Kipping pull-ups this time, Gravitron assisted pull-ups at 60# last time

Comment #161 - Posted by: Joe Northside m/34/70"/200 at July 21, 2013 5:51 PM

Comment #71 - Posted by: Joe Northside m/34/70"/200 at July 22, 2013 3:55 AM

64 today
63 last time

Comment #72 - Posted by: ART/M/44/5'5"/150 at July 22, 2013 4:27 AM

M/31/184/5'9"

53

Row 7
Squat 16
Pull up 8
Push up 12
Sit up 10

Comment #73 - Posted by: Newmann at July 22, 2013 4:48 AM

@Joe #70, well done!

Comment #74 - Posted by: Gavin at July 22, 2013 6:49 AM

Question, was I the only person who counted Calories for the row instead of strokes? I busted my ass on the row and could not get more than 4 calories in :20 of work.

Comment #75 - Posted by: Glorybelle (F/44/5'5/134) at July 22, 2013 6:51 AM

I read “Unit for row is calories.” So, assuming not ‘strokes.’
I busted my butt on that row machine but could not get more than 4 calories in 20 seconds work, but everyone else seems to have 8 or thereabouts.
How do I get higher calories - any recommendations for using a different rowing form??

Comment #76 - Posted by: Glorybelle (F/44/5'5/134) at July 22, 2013 6:58 AM

sdhp 30# 13
squat 15
pullup 5
pushup 8
situp 8

Comment #77 - Posted by: DLong (M/37/5'10"/185) at July 22, 2013 7:05 AM

M/35/5'9"/180lb

Seriously underestimated this WOD

42 (SDHP)

I got 3 whole pull ups - thought I was doing good until #6 rolled around, then the wheels fell off.

Comment #78 - Posted by: Mike Vida at July 22, 2013 7:21 AM

@Gavin - thanks! Your comments about burning out on the pull-ups paid off for me, but even 7 reps for 8 rounds was brutal ;)

@Glorybelle - I recently modified my technique to what I saw Graham Holmberg doing for "Jackie" in the regionals this year: a slower cycle time with more effort in each stroke, instead of trying to maintain a fast, steady pace of moderate strokes. The first time I used this technique, I knocked 30 seconds off my 500m time, and I felt I had a better balance of strength and metcon.

Comment #79 - Posted by: Joe Northside m/34/70"/200 at July 22, 2013 7:32 AM

comments, rowing technique in the filter...

Comment #80 - Posted by: Joe Northside m/34/70"/200 at July 22, 2013 7:33 AM

Row: 2/4/5/3/3/2/3/2: 2( The rower seemed to be faulty)
Squat: 17/17/17/17/17/17/17/17=17
PU: 12/12/12/12/12/12/12/12=12
Push-up:17/17/15/12/12/12/12/12=12
Sit-up: 15/15/15/15/15/15/15/15=15
Total: 58 (PR) by 4

Comment #81 - Posted by: MAGNUS 27/5'8"/155-160 at July 22, 2013 9:03 AM

SDHP 95# 6
Squat 17
Pull Up 7
Push Up 12
Situp 13

Total 55

Comment #82 - Posted by: dant at July 22, 2013 9:36 AM

43

Row:7
Squat:12
Pull-up:6
Push up:9
Sit-up:9

First time doing this. I definitely need to pace a little dryer to keep my score up next time

Comment #83 - Posted by: Chase at July 22, 2013 9:49 AM

58 low total

28/m/165/5'5"

Comment #84 - Posted by: Phil at July 22, 2013 10:03 AM

@Joe Northside, thanks! I actually saw that as well, but I guess I just need to get the hang of the technique better.

I thought people were actually recording their number of strokes instead of Cals, but perhaps they're dialed in on that technique. Again, I have lots of work to do. :)

Comment #85 - Posted by: Glorybelle (F/44/5'5/134) at July 22, 2013 10:08 AM

Rows/ SDHP-17 SMc-14
Squats- 22 SMc-24
Pull ups- 7 SMc- 3
Push ups- 14 SMc-11
Sit ups- 12 SMc-10

Comment #86 - Posted by: Pacers at July 22, 2013 10:44 AM

Carole (F/55/5'6"/135)

row 4
squat 15
pull 5
push 8
sit 18

total 50 (PR)

Kevin (M/54/5'11"/180)

row 6
squat 14
pull 7
push 3 (I just died on round 7, whoops)
sit 12

Total 42

Comment #87 - Posted by: Kevin C. (M/54/5'11"/180) at July 22, 2013 10:45 AM

Lots of great scores today. I am humbled!

Glorybelle- 4 calories sounds about right. That is what Carole got.

Comment #88 - Posted by: Kevin C. (M/54/5'11"/180) at July 22, 2013 10:46 AM

M/29/184
Ring row (no rower) 11-5
Squats: 13-9
Burpees (no pull-up bar) 5-5
Push-ups 19-5
Sit-up 13-9

No one minute rest. Score: 33
Need some work.

Comment #89 - Posted by: Tyler at July 22, 2013 11:12 AM

Total - 46


Row-5 5,5,7,5,5,5,6,6 (44)
Squat-21 21,21,21,21,21,21,21,21 (168)
Pull-up-5 10,10,7,7,5,5,5,5 (54)
Push-up-10 15,15,15,15,10,10,10,10 (100)
Sit-up-10 12,11,10,10,10,10,10,10 (83)

Comment #90 - Posted by: Marty at July 22, 2013 11:21 AM

Total - 46


Row-5 5,5,7,5,5,5,6,6 (44)
Squat-21 21,21,21,21,21,21,21,21 (168)
Pull-up-5 10,10,7,7,5,5,5,5 (54)
Push-up-10 15,15,15,15,10,10,10,10 (100)
Sit-up-10 12,11,10,10,10,10,10,10 (83)

Comment #91 - Posted by: Marty at July 22, 2013 11:23 AM

M/25/5'10"/180

Row - 10
Squat - 19
Pull-up - 3
Push-up - 10
Sit-up - 11

Total as Rx'd: 53

Comment #92 - Posted by: JoeyT Rochester at July 22, 2013 11:28 AM

5, 6, 6, 6, 6, 6, 7, 6 = 48
16, 16, 16, 15, 15, 15, 15, 15 = 123
10, 10, 9, 7, 7, 6, 5, 5 = 59
10, 10, 10, 10, 10, 10, 10, 10, 10 = 80
8, 8, 8, 8, 8, 8, 8, 8 = 64

374

Score 43

Comment #93 - Posted by: Ukkrew at July 22, 2013 12:00 PM

Total 57
Row 7
Squat 15
Pull-ups 10
Push ups 13
Sit-ups 12

Comment #94 - Posted by: Neil Hartman at July 22, 2013 12:37 PM

@Kevin, that does feel encouraging, thank you. Looking at Carole's sit-ups number, I imagine her core is ROCK SOLID. Go Carole!

Comment #95 - Posted by: Glorybelle (F/44/5'5/134) at July 22, 2013 12:55 PM

m/40/155#

6
15
6
6
9
Total = 42
That was tough!

Comment #96 - Posted by: Hooper at July 22, 2013 12:56 PM

Had to google tabata. Enjoyed the challenge!

best/worst
row - 9/7
squat - 20/11
pull up - 11/3 (tough time with these today, no kip)
push up - 20/6
sit up - 12/11

total - 38

Comment #97 - Posted by: Silas (M/27/6'/175) at July 22, 2013 1:20 PM

Glorybelle- she is crazy fast on those sit-ups. I get dizzy, just watching.

You did great! You crushed me. Nice job!

Comment #98 - Posted by: Kevin C. (M/54/5'11"/180) at July 22, 2013 1:47 PM

Row 5
Squat 10
Pull up 4
Push up 5
Sit up 5

Comment #99 - Posted by: TJMahl/220/47 at July 22, 2013 2:04 PM

total of 44
subbed SDHP w/15#KB for row
SDHP - 12
Squat - 14 (ouch knees)
Pulls (rings)- 3
Push - 5
sits - 10

Comment #100 - Posted by: NNKMelissa F/49/5'4/120 at July 22, 2013 2:50 PM

CFSB
Back squat 3-3-3-3-3
170-185-200-210-220PR


Half Tabata This!:
4 intervals of each exercise with 30 seconds rest between
Row 4-4-5-5 = 18
Squat 21-20-17-14 = 72
Pull-up 13-11-7-6 = 37
Push-up 11-7-5-5 = 28
Sit-up 7-8-8-7 = 30
Total 36/185

Tabata score would have been more like 29 if I had done all 8 intervals.

Comment #101 - Posted by: BC (26/M/5'9"/140lbs) at July 22, 2013 3:48 PM

Compare to
121216 - 5, 10, 5, 5, 10 = 35
Jessica - 4, 15, 7, 6, 10 = 42

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

Comment #102 - Posted by: B. Rhaly at July 22, 2013 4:09 PM

Sub KB row for rows.
KB row: 104
SQ: 115
PU: 49
pu: 82
SU: 97
Total: 447

Comment #103 - Posted by: Harpo m/46/5'7"/145 at July 22, 2013 4:21 PM

Thanks to early posts here i paced myself pretty well! My final lowest scores were:
6 cal row
15 squats
7 pull-ups
14 push ups
13 sit ups
Total score: 55

30M / 5'10 / 195

Comment #104 - Posted by: Buck at July 22, 2013 4:49 PM

used fight gone bad scoring:
row-48
squats-132
pullups-55 (humid and slippery :-(... )
pushups- 83
situps-98

Comment #105 - Posted by: abh f/27/5'5/130 at July 22, 2013 5:25 PM

12+17+6+5+10=50

Comment #106 - Posted by: myles456 at July 22, 2013 5:31 PM

Sdhp - 12
Squat - 12
Pull-ups - 5
Push-ups - 8
Sit-ups - 8

Hurt so good

Comment #107 - Posted by: Pond 74",195#,33 years old at July 22, 2013 6:42 PM

M/34/5'10"/185
Row - 5
Squats - 25
Pull Ups - 5
Push Ups - 10
Sit ups - 35
Total: 80

Comment #108 - Posted by: Teo at July 22, 2013 6:47 PM

F/43/5'6"/140

SDHP 35# - 12
Squats - 15
Pull-ups - 5
Push-ups - 7
Sit-ups - 13
Total: 51

Comment #109 - Posted by: mom to five at July 22, 2013 6:51 PM

47 total!!!!

Comment #110 - Posted by: Andrew at July 22, 2013 9:35 PM

Row 6
Squat 18
Pull-up 6
Push-up 9
Sit-up 12

Total 51

Great workout! One of my favorites.should have bumped all but the push-ups by 1 rep though. Next time!

Comment #111 - Posted by: Victor 26/180/6'1" at July 22, 2013 9:55 PM

7, 16, 7, 8, 9 = 47 total as rx'd

Comment #112 - Posted by: fathertyme 35/m/6'/175# at July 22, 2013 10:40 PM

Row - 10
Pull up - 5
Squat - 18
Pushup - 10
Situp - 13
Total = 55

Comment #113 - Posted by: BDoub at July 23, 2013 4:54 AM

Subbed row for burpees
Burpees: 6
Squat: 14
Sit Up: 8 (unanchored)
Pull Up: 4 (at home so had to use narrow door pull up bar)
Push Up: 10

Total = 42

Comment #114 - Posted by: JRL M/29/5'8"/160 at July 23, 2013 6:09 AM

10m shuttle run 5
Squat 14
Pullup 6
Pushup 6
Situp 9
Total 40

Trying to go all out each interval was a bad choice. Way more painful than I expected.

Comment #115 - Posted by: Teancum at July 23, 2013 11:40 AM

Did 56 but used average instead of low fig. This way, all I had to do was add up the total reps and divide. My logic: this makes me want to go all out and get every rep rather than pace myself. Going all out has relatively low injury risk, it just hurts more. Also, dont have to think much, just count and I like that. Besides its me against me, so there!

Comment #116 - Posted by: JP,M.A. M/50/69.5"/190 lbs at July 23, 2013 1:05 PM

Row -6
Squat - 16
Pullups - 10
Pushups - 8 (started at 11)
Abmat situps - 11
Total=51

Comment #117 - Posted by: Jetté 43/M/5'11"/175 at July 23, 2013 1:15 PM

45# SDHP for row, for reps; everything else Rx'd

13+13+5+6+9 = 46(PR)

Comment #118 - Posted by: Alex M/23/6'0"/183 at July 23, 2013 4:11 PM

M/36/5'4"/143lbs
5, 19, 12, 10, 15
61 total

Comment #119 - Posted by: Matt Burritt at July 23, 2013 5:02 PM

M/37/180/5'9 45 reps buterfly sit-ups love tabatas thx for all you do for me CrossFit!

Comment #120 - Posted by: Craig Hicks at July 23, 2013 10:30 PM

Row: 6
Squat: 18
Pull-ups: 4
Push-ups: 10
Sit-ups: 8

Total: 46

Comment #121 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 24, 2013 2:51 AM

SDHP: 8
Squat: 10
Pull: 5
Push: 7
Sit: 8
Total: 38

Last time in 2010
9-14-4-7-10=44

Comment #122 - Posted by: brett_from_wylie at July 24, 2013 7:10 AM

Rested on road

Comment #123 - Posted by: Rob Hole M/45/5'10"/180 at July 24, 2013 8:34 AM

Tabata This!
Tabata Row (sub’d burpees) – 7,7,7,6,6,6,6,6
Rest 1 minute
Tabata Squat – 18,18,18,18,18,18,18,18
Rest 1 minute
Tabata Pull-up – 7,6,6,4,4,4,4,4
Rest 1 minute
Tabata Push-up – 12,12,12,12,12,12,12,12
Rest 1 minute
Tabata Sit-up – 12,12,12,12,12,12,11,11

Total score – 51

Comment #124 - Posted by: murphinator - M/5'10"/185/39 at July 24, 2013 9:32 AM

Total score - 84

SDHP: 18
Squat: 22
Pull-up: 10
Push-up: 18
Sit-up: 16

Comment #125 - Posted by: DLW M/47/180lbs/6'0" at July 24, 2013 12:19 PM

Row-6
Squats-20
Pull Ups-8
Push Ups-12
Sit Ups-14
Total=60

M/31/5'6"/185
C2 Damper at 12
Only one issue between round 4 and 5 of pull ups, some dude jumped in. Probably extended my rest to 20-30 secs. Busy day I guess I can't complain.

Comment #126 - Posted by: McNerney at July 24, 2013 3:36 PM

Used a stationary bike instead of rower
Bike - 5
Squats - 16
Pullups - 6
Pushups - 8
Situps - 12
Total - 47

Comment #127 - Posted by: Rachel Gamallo at July 24, 2013 4:34 PM

45/m/176cm/74kg

Just couldn't row today.
Started the WOD three times, but lactic acid shot in my legs so bad after two or three intervals each time that I gave up for the first time ever in a WOD.

Since I already had invested time and energy in a thorough warm-up I decided to do "Tabata something else" instead and PR'd on this one.

Pull-ups:16, 15, 14, 13, 12, 11, 12, 13=106
Push-ups: 16, 15, 14, 13, 12, 12, 13, 13=108
Sit-ups: 13, 13, 13, 13, 13, 13, 13, 13=104
Squats: 19, 19, 19, 19, 19, 19, 19, 19=152

Total score: 470

After a minute rest I tried tabata row again and did:
7, 6, 5, 5, 5, 5, 6, 6, calories.

So even with a bad rowing score (PR was 8) I might have PR'd on "Tabata this" today (previous PR 62) if I had just stuck with it. Lesson learned.

Next time I'll try 7, 19, 13, 13, 13

Comment #128 - Posted by: Memuc at July 25, 2013 7:41 AM

M/49/5'8"/210

As RX'd
Row - 7
Squats - 17
Pullups - 6
Pushups - 8
Situps - 12

50

Comment #129 - Posted by: Mike/UT at July 25, 2013 8:25 AM

Great WOD!

Comment #130 - Posted by: Pukie at July 25, 2013 2:03 PM

Didn't do this WOD on this day, but is that a roan liver Brittany? or just a farm dog that seems to look like one?

Curiosity....

Comment #131 - Posted by: Nick at July 26, 2013 7:09 AM

RX'd
Row - 6
Squats - 15
Pullups - 6
Pushups - 6
Situps - 10
____________
43

Forgot to take the 1 minute rests, just moved immediately to the next round... oops.

Comment #132 - Posted by: RAD M/29/6'/165 at July 26, 2013 11:19 AM

2013-07-26: 43.5(3.5,16,8,7,9)
2012-12-16: 41 (3,15,8,7,8)
2012-01-21: 38.5(3.5,15,7,7,6) Rx'd. Hard.
2010-10-17: 38. (2,15,6,10,5) HSPU=row/GHSU=SU. No rest.
2010-02-17: 38. SDHP 2pd KB=row. No rest.


Comment #133 - Posted by: gs at July 26, 2013 2:31 PM

SDHP (45$): 12
Squat: 17
Pullup: 7
Pushup: 8
Situp: 9

Comment #134 - Posted by: James M/30/5'7"/160 at July 27, 2013 7:52 PM

SDHP 95# - 7
Squat - 20
Pull Up - 8
Push Up - 10
Situp - 14

Total - 58

Comment #135 - Posted by: dant at July 29, 2013 9:21 AM

M/35/6'3"/200

Rx'd:
6/18/8/8/13
53

Prev:
No pullup bar. Did 1.5 pood KB Swings:
58
52
64 w/ 95# sdhp=1 calorie rowing:

Comment #136 - Posted by: Ben S at July 29, 2013 7:47 PM

Row: 3
Squat: 9
Pull-up: 4 (75lb assist)
Push-up: 3 (knees)
Sit-up: 8 (crunches)

27

Comment #137 - Posted by: MonkeybarMama at July 30, 2013 8:14 AM

Row 6
Squat 14
Pullups 5
Pushup 10
Situp 10
Total 45

Comment #138 - Posted by: wescampo at July 31, 2013 5:48 PM

Row: 8
Squat: 15
Pullups: 5 (3/4 way down, tweaked shoulder)
Pushups: 11
Situps: 15
Total: 54

Love some Tabatas!

Comment #139 - Posted by: Brian at August 1, 2013 10:02 PM

Row: 8
Squat: 15
Strict Pull-up: 5
Push-up: 10
Sit-up: 10
Total: 48

M/26/6'1"/195

Comment #140 - Posted by: Mike at August 2, 2013 7:03 AM

Row-7
Squat-19
C2B (in gloves)-6
Push up-9
Sit up-10

Comment #141 - Posted by: Jeff & Charity @ CF Snohomish at August 3, 2013 11:04 AM

no push-ups
burpee sub for row

Aaron A 209 (b)
Aaron S 275 (b)
Ab 275 (sg)
AJ 356
Alex A 213 (b)
Aly 305 (sb)
Amanda 228 (g)
Amy 316 (b)
Austin 207 (sb)
Bubs 384 (ring) + 42 cal row
Claire 244 (b)
Collin 295 (g)
Connor 309 (sb)
Elizabeth 316 (sg)
Erika 318 (sg)
Erin 226 (sg+sb)
Frankie 303 (g)
Jason 363
Josh Skorupski 270 (b)
Marianne 299 (b)
Megan 220 (b)
Mike Winters
Murley 345 + 39 cal row
Ricky 349 (b)
Ryan 344
Mr. Wonsil 283 (sg/tire)
Mama V 287 (g/tire)
Joe 365
Anita 339 (b)
Kyle 310 (ring)
Tara 306 (g)
Wendy 152 (ring)
Crystal (sb + sg)
Mrs. Carey 262 (b)
Katie B 368 (sg)
Josh Sinagoga 325 (sb)
Buzz 317
Meghan 339

Comment #142 - Posted by: Champions Club at August 3, 2013 12:29 PM

45/m/176cm/74kg

As rx'd

7, 19, 13, 13, 13 = 65 PR

(last time 8, 19, 12, 12, 12 = 63, before 7, 19, 11, 13, 13=63)

For timing convenience I rested 10 seconds plus two full intervalls between exercises which sums up to one minute and ten seconds.
All intervals unbroken. Didn't try to row 8 calories, because I think rowing too hard is detrimental to all the following exercises.

Comment #143 - Posted by: Memuc at August 4, 2013 7:30 AM

m/39/5'9/183
CFWU-2.
51, 420
Row - 6 all rounds 48
Squats - 15 all rounds 120
Pullups - 9. 11 First 5 rounds, 10 next 2, 9 on last one - could've prob gotten 10 if I realized it was last round 74
Pushups - 9. 11 1st, 10 next 3, then 9.77
Situps - 13 first 5 rounds then 12. 101
See 12/16/12 for further detail.

Comment #144 - Posted by: jrm at August 8, 2013 6:09 PM

m/39/5'9/183
CFWU-2.
51, 420
Row - 6 48 Squats - 15 120 Pullups - 9. 11 First 5 rounds, 10 next 2, 9 on last one - could've prob gotten 10 if I realized it was last round 74 Pushups - 9. 11 1st, 10 next 3, then 9.77
Situps - 13 first 5 rounds then 12. 101

Comment #145 - Posted by: jrm at August 8, 2013 6:10 PM

m/39/5'9/183
51, 420
Row - 6 48 Squats - 15 120 Pullups 9. 11 First 5 rounds, 10 next 2, 9 on last one - 74
Pushups - 9. 11 1st, 10 next 3, then 9.77
Situps - 13 first 5 rounds then 12. 101

Comment #146 - Posted by: jrm at August 8, 2013 6:12 PM

m/39/5'9/183
CFWU-2.
51, 420
Row - 6 Squats - 15 Pullups - 9 Pushups - 9 Situps - 13

Comment #147 - Posted by: jrm at August 8, 2013 6:14 PM

M/33/5'7"/168
row = 6
squat = 14
pull ups = 6
push up = 8
sit up = 9
total = 43

Comment #148 - Posted by: Mark Salzman at August 13, 2013 7:06 AM

M/35/5'10"/220
Row=6
Pull ups=4
Squat=7
Push up=6
Sit up=10
Total=33

Comment #149 - Posted by: Jared R at August 13, 2013 11:03 PM


Morning PT:
800m swim
500m run

WOD:
"Tabata This!"
Tabata Row - 6
Rest 1 minute
Tabata Squat - 12
Rest 1 minute
Tabata Pull-up - 5
Rest 1 minute
Tabata Push-up - 7
Rest 1 minute
Tabata Sit-up - 8

38 :/

Comment #150 - Posted by: vic* at August 25, 2013 8:57 PM

Row - 7 (machine on highest setting)
Squat - 20
Pull Up - 7
Push Up - 12
Situp - 15

Total - 61

Comment #151 - Posted by: dant at October 25, 2013 11:29 PM

59
sub 45# row

Comment #152 - Posted by: Tormod at January 6, 2014 4:00 PM

42 R-6,SQ-15,PSH-8,SIT-10,PUL-3 13.03.14 (changed order as pull up was busy)

Comment #153 - Posted by: zenoperegrinus at March 16, 2014 1:02 PM

CFWUx1
Row: 6x8
Sqs: 20x8 (try 21 next time)
PUs: 8x8
PushUps: 14x6, 12x2 = 12
SUs: 12x8
Total: 58

Comment #154 - Posted by: Doug at May 16, 2014 7:50 PM
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