October 9, 2013

Wednesday 131009

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

Compare to 100825.

See "How Fit Are You?" - [pdf]

G2013_BenSmith_CJLadder_th.jpg

Enlarge image

The CrossFit Games on ESPN continue today, Wednesday, October 8th, at 8 p.m. ET / 5 p.m. PT with the Men's Pool, Burden Run, Legless and Clean and Jerk Ladder Events.


"Stoppage of Play" by Chris Cooper, CrossFit Journal article [pdf]

Posted by Pukie at October 9, 2013 5:00 PM
Comments

Everybody is like " Look at Ben, nice lift"!

Comment #1 - Posted by: Jlg-51/175-5'10" at October 8, 2013 5:20 PM

ahuhaauahahahuah...

true Jlg...true...

:)

Comment #2 - Posted by: Marcelo "Warriordiet" Vargas at October 8, 2013 6:18 PM

ahhuauahuhauahhauah...

true Jlg...true...

:)

Comment #3 - Posted by: Marcelo "Warriordiet" Vargas at October 8, 2013 6:20 PM

50 year old male, 5' 8", 172 lbs.
Have been following Crossfit workouts off and on since 2006. Nowadays, I can only do about 50-60 percent of the work prescribed in each workout and am wondering if there are any Crossfit fitness benchmarks available for those of us more elderly. I know, it's kinda sad --- but I sure feel good! Thank you Crossfit!

Comment #4 - Posted by: Carl at October 8, 2013 7:07 PM

#4 Carl,

There's plenty of us old foggies posting times and scaled weights - welcome to the crowd! (Although it looks like you've been around a while....)

Like the saying goes, it ends up being you vs you. Hopefully you're keeping a log. And then like Kevin C and I have bantered around, we try and not give a second, or pound, to the Father Time, i.e. "the monster"; we make "him" fight for everything he "takes" from us. We know he'll take, but we just try and do what we can.

We all know that when we're doing squat snatches when we're 95 that it might be 1/2 ROM, and with just a PVC pipe. Or, just maybe, we'll have filled that PVC pipe with sand and capped it off, just to keep fighting....

Comment #5 - Posted by: David T. - M/54/5'8"/183 at October 8, 2013 8:15 PM

Say what you will about GG, the guy can write.

Comment #6 - Posted by: Scott Hunter at October 8, 2013 8:16 PM

@Carl- I agree 100% with Dave T. He is right on, as always.

Just scale as much as you have to, and don't feel bad about doing it!

Keep on fighting the monster!

Comment #7 - Posted by: Kevin C. (M/54/5'11"/178) at October 8, 2013 9:13 PM

Did helen but upped it
500 meter run est.
21kettlebell swings ( 2 pood )
12 strict pull ups

Comment #8 - Posted by: bobby val at October 8, 2013 9:53 PM

@ Bobby Val, what was your time brother? Sounds like a doozy.

Comment #9 - Posted by: Fitz at October 8, 2013 10:29 PM

Lowest number of squats was 10 and 22 muscle ups. Score 220?

Comment #10 - Posted by: sean uk isc crossift at October 8, 2013 10:46 PM

@ Fitz, 15:01

Comment #11 - Posted by: bobby val at October 8, 2013 10:47 PM

Lowest squats:20 and 13 muscle ups. Score 260.

Comment #12 - Posted by: Mike W. Sydney (M/38/5'10/155) at October 9, 2013 12:36 AM

A new article written by Greg Glassman is like watching a classic virtuoso playing the piano: it's a pleasure to listen and to enjoy it.

Comment #13 - Posted by: Fernando at October 9, 2013 1:13 AM

in regards to the fitness test. I did not see a set rest time between tests. Did I suck at reading and miss it or how exactly is it supposed to be performed? back to back to back?

Comment #14 - Posted by: Corey at October 9, 2013 2:00 AM

140 (20 x 7)

Comment #15 - Posted by: gb 46/m/71"/185# at October 9, 2013 2:42 AM

Tabata score 23
Can't do real muscle ups, so I made 40 muscle ups with a little helping jump from lowest position

Comment #16 - Posted by: Fred 39/176/77 at October 9, 2013 3:51 AM

F/52/5'6/118
18/18/17/17/16/17/16/16
Muscle ups with red band (25#) 21 reps
Score 455

Comment #17 - Posted by: D.S. at October 9, 2013 3:55 AM

subbed chest to bar pullup and dip for MU

Squat: 17-17-16-15-15-16-17-17... 15
MU: 15
Score: 225

Comment #18 - Posted by: ScooteR at October 9, 2013 4:08 AM

Think I did the wrong math
16 x 21 = 336

Comment #19 - Posted by: D.S. at October 9, 2013 4:10 AM

WU - stretching, mobility, air squats, 10 sots presses, and 2 muscle ups

SWOD: rest day

WOD: “Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Scores:
Tabata squats - 20 (PR)
Muscle ups - 5
Total - 25

Happy about the tabata squat pr, but disappointed in my muscle up total.

Comment #20 - Posted by: Murphinator M/39/185/5'10" at October 9, 2013 4:22 AM

M/31/5'9"/185

19-18-18-18-18-18-18-18 tabata Squats
9 MU

9x18=162

Comment #21 - Posted by: Newmann at October 9, 2013 4:38 AM

Tabata Squats: 20/20/20/19/19/18/18/18 (pr by 3 reps over 130721)
Muscle-up Subs: 10 (1 Chest-to-Bar Pull-up + 1 Ring Dip)

18 x 10 = 180

Comment #22 - Posted by: Joe Northside m/35/70"/195 at October 9, 2013 4:54 AM

14 x 14 = 196

Comment #23 - Posted by: John at October 9, 2013 5:06 AM

How much are we supposed to squat? or is it just air squats?

Comment #24 - Posted by: John Buchta at October 9, 2013 5:49 AM

F/43/5'6"/140

13 squats (next time go for 14 or 15)

40 pull-ups in 4 min

Comment #25 - Posted by: mom to five at October 9, 2013 5:54 AM

Day 2 of Crossfit for me.

13 9 10 10 11 11 10 10

No rings at my house yet. Need to get some in my rack. 25 kipping pull ups instead. Probably can't do one muscle up. I think chair dips may have been a better sub.

Comment #26 - Posted by: CDWilson at October 9, 2013 6:03 AM

Ah, i screwed up the total. mine should be 125 (25x5) not 25. sorry!

Comment #27 - Posted by: murphinator - M/5'10"/185/39 at October 9, 2013 6:16 AM

just realized i screwed up my total; should be 125.

Comment #28 - Posted by: murphinator - M/5'10"/185/39 at October 9, 2013 6:17 AM

17 Tabata
25 pull up/dips my sub
Score : 425

Comment #29 - Posted by: Ben at October 9, 2013 6:18 AM

Squats:16
35 pull-ups
35 ring dips

Then some minor shoulder press work:
21-15-9-7 with 45-55-65-75#

Comment #30 - Posted by: Jim R. 50/5'8"/160 at October 9, 2013 6:29 AM

Are the squats weighted or not?

Comment #31 - Posted by: Dustin at October 9, 2013 6:37 AM

@ John Buchta - I'm wondering the same thing but I'm assuming.


These are air squats right? Sounds like it would be but I want to be certain.

Comment #32 - Posted by: Patrick at October 9, 2013 6:38 AM

#4/Carl, agree w/ both Kevin C and David T. I'd like to go Rx always, but can only do so occasionally...normally on endurance or metcon WODs, never on strength. The real competition is me v. me, always seeking to improve a little over last time...and hoping not to embarrass myself against my peers/elders!

I think you answered your own question when you wrote "I sure feel good"!

Comment #33 - Posted by: Jim R. 50/5'8"/160 at October 9, 2013 6:40 AM

Had to make up some weird math for MU's since no rings and pull up bar and dips aren't co-located.

Tabata Squats: 18 for all rounds
10 second rest
2 minutes PU = 30 (rubber grip kills any momentum)
2 minutes dips = 42
Avg = 36 / 3 = 12 MU equivalent

Score: 18*12 = 216

Comment #34 - Posted by: Chris R at October 9, 2013 7:02 AM

Awesome contribution to a better understanding of sports injury and recovery by Chris Cooper today.

The debate and research on concussions and recovery is vital for every parent and athlete.

Keep them coming, Chris.

Comment #35 - Posted by: carl h at October 9, 2013 7:04 AM

Squats: 15
Muscle-ups: 0
pull-up/dip: 22
Total score: 105

I do not have a bar for muscle-ups so I did one pull-up and one dip at a pull up/dip station. if I was to do the 3 pull-ups and three dips for every muscle-up then I would have 7*15 = 105.

Comment #36 - Posted by: BW at October 9, 2013 7:07 AM

M/29/165/6'0"

as rx'd 266

Tabata: 20,21,20,20,19,19,19,19
Muscle ups: 14

Comment #37 - Posted by: James Bobo at October 9, 2013 7:48 AM

M/23/5'11"/188.4

24 squat x 10 MUs = 240

Comment #38 - Posted by: MilesForks at October 9, 2013 8:11 AM

M/34/80 kg/178 cm

Squat with body-weight (196 lbs), all rounds 5 reps.
Not able to do muscle ups so subbed thise for 3 kipping pull-ups + 3 dips = 1 MU
Total score = 5 x 8 = 40.
It's a start...

Comment #39 - Posted by: RJ at October 9, 2013 8:26 AM

2013-10-08: 15X17=255
2010-08-25: 17X12=204

Comment #40 - Posted by: gs at October 9, 2013 8:40 AM

Made up yesterday's hang power cleans, 7 X 3, this morning.

135
145
155
165
175
185(2)
185(PR)

Comment #41 - Posted by: Kevin C. (M/54/5'11"/178) at October 9, 2013 9:49 AM

Tabata squat score -- 19
Ring MU's -- 20

Score: 380

Squats full ROM below parallel to full hip extension.

Ring MU's -- first 8 unbroken, 2's & 3's thereafter

Comment #42 - Posted by: Bill M. m/49/5'3"/135 at October 9, 2013 9:53 AM

Original post w/more detail held in filter

19 squats, 20 MU's = 380

Comment #43 - Posted by: Bill M. m/49/5'3"/135 at October 9, 2013 9:55 AM

Kevin C. -- nice job on the HPC's! 3x185 at a BW of 178 is strong work.

Comment #44 - Posted by: Bill M. m/49/5'3"/135 at October 9, 2013 9:58 AM

15/18 = 270

Bill M wow! Nice!

Comment #45 - Posted by: james.patrick [M/51/66"/135] at October 9, 2013 10:03 AM

M/41/179cm/91kg.

Tabata squat score:14

Then 11 rounds of 3 beginner pullups + 3 ring dips in 4:15

Comment #46 - Posted by: Jose-Luis Morales at October 9, 2013 10:05 AM

The squats are air squats no weight.

Comment #47 - Posted by: hollyhog at October 9, 2013 10:06 AM

Recovering from elbow pain, suspected climber's elbow. Took first two minutes of mu time and tried bar for 0 successful reps; seems that my rotating pull-up bar is beyond my current mu abilities. Then took last two minutes and tried rings for 2 successful reps. Tried for tabata strategy and maintained 15 per round.

Comment #48 - Posted by: J.Wood at October 9, 2013 10:07 AM

Bill- thanks much. Rep number 3 was very ugly, but I will take it.

Awesome job on your part! Twenty muscle ups, in four minutes, when you are already tired. Wow!
I will be going for just a fraction of that.

Comment #49 - Posted by: Kevin C. (M/54/5'11"/178) at October 9, 2013 10:13 AM

M/19/6'2"/195

17 squats
25 bar muscle ups

Score: 425

Comment #50 - Posted by: John V at October 9, 2013 10:14 AM

Still on vacation.

5k run in 22:54 PR. Prior best was 28:35. That's over 5 minutes quicker today. 46 degrees outside and high altitude.

Comment #51 - Posted by: Gavin at October 9, 2013 10:28 AM

Squats = 19
Muscle-ups (sub) = 9
Total = 171
Subbed 3 pull-ups = 3 dips per 1 MU

Comment #52 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 9, 2013 10:29 AM

M 43/185/6'
17x30 jumping muscle ups. Not going to score it because it wouldn't be right.

Comment #53 - Posted by: Mike at October 9, 2013 10:34 AM

M 23/172/5'9"

19 squats
25 muscle ups

Total=475

Comment #54 - Posted by: Danny O. at October 9, 2013 10:44 AM

M/19/6'2"/195

17 squats
25 bar muscle ups

Score: 425

Comment #55 - Posted by: John V at October 9, 2013 10:45 AM

james.patrick and Kevin C. -- thanks, guys. What was most encouraging to me was that my score was exactly the same as 8/25/2010 when I was a young lad of 45. We older guys know you can't avoid aging, but you can slow it down.

Comment #56 - Posted by: Bill M. m/49/5'3"/135 at October 9, 2013 10:47 AM

Squats 22 / Mu's 24
528

Comment #57 - Posted by: M 38/6'2"/180 at October 9, 2013 10:48 AM

M 33/170/66kg
25 squats
21 bar muscle ups

Total= 525

Comment #58 - Posted by: Krystian O. at October 9, 2013 11:00 AM

having some stiffness in my knees during wod does anyone know how I can stop this problem? only happens really with body squats.

Comment #59 - Posted by: greg at October 9, 2013 11:10 AM

Tabata squats
21-21-21-20-19-18-17-17
Ring muscle ups
15
Score: 17x15 = 255

Comment #60 - Posted by: Davis M/28/5'9"/160 at October 9, 2013 11:29 AM

how much weight to use on squats? im new

Comment #61 - Posted by: doug at October 9, 2013 11:35 AM

@Kevin, nice job on the cleans. Very impressive.

Comment #62 - Posted by: Gavin at October 9, 2013 11:52 AM

M 34/5'10"/185

390 (13 X 30) 5 Bar Muscle Ups + 25 Pull-ups.

Comment #63 - Posted by: propergandist YK at October 9, 2013 12:35 PM

M 34/5'10"/185

390 (13 x 30) 5 Bar Muscle-ups + 25 Pull-ups.

Comment #64 - Posted by: propergandist YK at October 9, 2013 12:37 PM

19sq x 25 m up=475

Comment #65 - Posted by: Kri$ at October 9, 2013 12:43 PM

@61 Doug, no weight, they are air squats or body weight squats.

Comment #66 - Posted by: Gavin at October 9, 2013 1:06 PM

TS: 15
MUs: 24 on rings, false grip.

Total:360

Comment #67 - Posted by: MAGNUS 27/5'8"/155 at October 9, 2013 1:09 PM

Didn't realize these tests existed. I've had a journal subscription for 2 years!

Squats - 20 all rounds which is a PR
MU - 22 on the rings
440

Comment #68 - Posted by: Bryon at October 9, 2013 1:24 PM

M 32/5'6/170

17-17-17-17-16-16-15-15
17 ring MU assisted (low rings)

255 (17*15)

Not quite where I want to be but everyday I'm a little closer.

Comment #69 - Posted by: JJay at October 9, 2013 1:25 PM

Still gently working my way back from lazy time. Tougher than I'd anticipated.

Ran 3 miles first
Then 3 rounds of:
15 OH Squats, 45# barbell
10 Turkish get ups, (5 right, 5 left), 10# dumbbell
10:55

@D.S. Nice job today!

Comment #70 - Posted by: Glorybelle (F/44/5'5/135) at October 9, 2013 1:29 PM

@Gavin- Thanks! Enjoy the rest of your vacation.

Comment #71 - Posted by: Kevin C. (M/54/5'11"/178) at October 9, 2013 1:40 PM

f/44/180/5'10"

Made up yesterday's hang power clean wod

sets of 3 reps... did not put the bar down between reps

95-115-135-145-155-160-165(PR)

I love cleans!

Great job Kevin C

Comment #72 - Posted by: JuliePlatt at October 9, 2013 1:41 PM

Great numbers Julie! I better watch out.

Comment #73 - Posted by: Kevin C. (M/54/5'11"/178) at October 9, 2013 1:48 PM

"Grace" @ 115#:
3:50

100 Double-unders for time:
2:18

Comment #74 - Posted by: Joe Northside m/35/70"/195 at October 9, 2013 2:04 PM

17 as
6 x (4 pu's + 4 dips) mu sub.

102 total

Comment #75 - Posted by: Simon Boote M/42/80kg/6' at October 9, 2013 2:45 PM

@Joe, great times on both of those. Well done.

Comment #76 - Posted by: Gavin at October 9, 2013 2:56 PM

m/5'5/158

18 squats X 27 muscle ups

486

Comment #77 - Posted by: charlie at October 9, 2013 3:03 PM

M/53/5'10"/70kg

Tabata squat=20
M/Us = 18

=360

Father Time gonna have to bust ass to catch me.

Comment #78 - Posted by: Stun Gun at October 9, 2013 3:05 PM

M/40/72"/195
Subbed 3 pull-ups and 3 push-ups for 1 MU

16 squats
11 MU subs

Comment #79 - Posted by: Mike at October 9, 2013 3:09 PM

19(TS) * 22(MU) = 418

Compare to:
100825 - 18(TS) * 16(MU) = 288

Comment #80 - Posted by: B. Rhaly at October 9, 2013 3:12 PM

M/30/5'9"/213

tabata = 15
subbed burpee pull ups for muscleups = 27

Comment #81 - Posted by: Boggs at October 9, 2013 3:47 PM

TS=20
Muscle Up Sub (3xpull-ups/3xring dips)=10
Score =200

Comment #82 - Posted by: Rowan (M/49/5'5"/150) at October 9, 2013 3:54 PM

Hy there,

short today!
Tabata: 2x15 and 6x14
jumped muscle-ups with bar in eye height 36

Thank you real much for this workout!

Best regards and greetings from germany
Markus

Comment #83 - Posted by: Markus Bukowski at October 9, 2013 4:28 PM

M/36/5'4"/144lbs
Squats-21
MU-30
Total-630

Comment #84 - Posted by: Matt Burritt at October 9, 2013 4:33 PM

Did not interperet right.

Anyways, I spent 15 minutes practicing progression of the muscle up.

Comment #85 - Posted by: Rob Hole at October 9, 2013 4:34 PM

19x15=285
MU aros a 1,70m de altura el agarre

Comment #86 - Posted by: lucio1928/41/182/95 at October 9, 2013 4:59 PM

3 mile run
21:45
Then
3 Rounds
20 Squats
10 Dips
8 Pullups
Good workout

Comment #87 - Posted by: dyagg at October 9, 2013 5:02 PM

M/49/150

21-14-9
plyometric pullups
plyometric pushups (clapping)

10' sprint 50 walk 25

Comment #88 - Posted by: David at October 9, 2013 5:03 PM

Tabata squats 15
3 jumping muscle ups followed by
muscle up progressions.
Didn't score this one.
Some impressive work from you members of the old guys club!Congratulations!

Comment #89 - Posted by: ChuckB 55/5'11"/165 at October 9, 2013 5:30 PM

Hang power clean 3-3-3-3-3-3-3 reps

85#,95,105,115,115,120(f),115

M/45/5'6"/142#

Comment #90 - Posted by: Tom G. at October 9, 2013 6:14 PM

M/15/5'10"/127

Subbed 3 pullups + 3 ring dips per every one MU

15 x 7= 105

Comment #91 - Posted by: Garrett at October 9, 2013 7:57 PM

18 squats and 11 ring muscle ups
Total of 198

Comment #92 - Posted by: Matt m/30/170/5'9 at October 9, 2013 7:58 PM

M/15/5'10"/127

Subbed 3 pullups + 3 ring dips per every one MU

15 x 7= 105

Comment #93 - Posted by: Garrett at October 9, 2013 8:02 PM

had some making up to do this morning:
131007 - 28:35 subbed assisted pullups

131008 - 115, 125, 125, 130, 130, 135, 135

Comment #94 - Posted by: Pete at October 9, 2013 8:11 PM

Tabata Squat = 18
Muscle up (subbed 3 x strict PU and 3 x dip)
= 12
Total 216

Comment #95 - Posted by: jbob at October 9, 2013 8:25 PM

Squats 19
MU 21
Score 399

Comment #96 - Posted by: Jake Kiddoo at October 9, 2013 8:28 PM

Tabata squat;
23-25-21-20-20-22-20-20
Muscle up;
23
Score: 460

Comment #97 - Posted by: jairo job at October 9, 2013 9:12 PM

As Rx'd
21x12=252

Comment #98 - Posted by: phill 37°21'41"N 118°23'43"W at October 9, 2013 9:18 PM

Squats - 26, 25, 25, 25, 25, 25, 25, 25

Bar Muscle-ups = 19

Score = 475

Comment #99 - Posted by: DLW M/47/180lbs/6'0" at October 9, 2013 11:51 PM

M/24/185#

12 x 14=168 (bar muscle ups)

Comment #100 - Posted by: Brent Fallon at October 10, 2013 2:26 AM

m/33/5'10/83kg

As Rx'd

Squats 21 (was 22 until the penultimate round)
MU 25 (previous 30 MU for time PR was 5:59 so I would have smashed that PR)

21 x 25 = 525

Comment #101 - Posted by: Roly at October 10, 2013 3:06 AM

Never done muscle-ups in rings or hardly ever done any at all before. I clearly need to work on my technigue!

tabata: 20
Muscle-ups in rings: only 6 wit ALOT of failed attepmts!
total score: 120

did this yesterday

Comment #102 - Posted by: Anders 26/M/179cm/73kg at October 10, 2013 3:19 AM

M/36/6'3"/200
19x10=190, full ROM Muscle-ups

Prev: 20x22=440, but did "locked in" Muscle-ups

Comment #103 - Posted by: Ben S at October 10, 2013 5:15 AM

17 x 8 = 136

Comment #104 - Posted by: Manchild at October 10, 2013 5:56 AM

Subbed Muscle-ups with Pull ups and Dips

tabata:21
Muscle-ups (subbed):8
168

Comment #105 - Posted by: Ronin at October 10, 2013 6:01 AM

m/36/6'2"/185

18/16=288RX

F/41/5'5"/123

15/44PU

Comment #106 - Posted by: Shawna at October 10, 2013 7:51 AM

190

Comment #107 - Posted by: myles456 at October 10, 2013 7:51 AM

20 Tabata score/ 7 (scaled) muscle-ups.

I didn't a spot high enough for my rings, so 1 muscle-up = 3 chest-to-bar PU's, and 3 strict ring dips.

Comment #108 - Posted by: Jeremiah W at October 10, 2013 8:07 AM

23 X 13 = 299
modified MU with band.

Comment #109 - Posted by: Cyndee K at October 10, 2013 8:35 AM

Tabata - 16
Bar muscle-Ups (my debut) - 8
MU subs (3 pull-ups/3 dips) - 2

16x10 = 160

Comment #110 - Posted by: Silas (28/M/6'/175) at October 10, 2013 8:54 AM

m/45/195/5'11"

row 500

tabata squats = 15
single jumping pullup, single bar dip
15 in 4 min

Comment #111 - Posted by: slowweak at October 10, 2013 9:17 AM

19x4=76

Comment #112 - Posted by: Craig Beveridge 39/M/5'11/210 at October 10, 2013 10:48 AM

19x2=38
Squats: 20 then 19s throughout
MUs: 1/F/F/1/F/F

Just missed finishing the transition on the failed MUs

Comment #113 - Posted by: PW56 at October 10, 2013 11:04 AM

Squats: 18
Pull-ups: 26
Dips: 26

Comment #114 - Posted by: orkun at October 10, 2013 12:52 PM

24
24
25
25
25
24
24
No bar for muscle-ups. Subbed 1 chest-to-bar pull-up and 2 dips to equal a muscle-up.
20 total
24x20=480

Comment #115 - Posted by: Justin M/27/5'8"/144 at October 10, 2013 1:53 PM

As RX'd - this is a WOD my back can still do since spine surgery...YAY!

Squats: 25 reps for the first two rounds of squats; 24 for the remaining six rounds. Crease of hip just below parallel, full hip extension. This has always been a good one for me.

No break into 4 minutes of ring MUs: 18 total. All reps started and ended at full hanging extension with bent legs so I didn't hit the ground. 10 in a row to start - not a good decision since it left me unable to do more than singles for the reminder of the time. MUs done inside my power rack under a 9' ceiling. Very muted kip since my back and the power rack won't allow for a strong kip anymore.

1 minute break, followed by 10 minutes on the VersaClimber (works great to stretch my low back and stop some of the pain). 612'. No gauge or guide on the hydraulic unit so I have no idea about the resistance.

Comment #116 - Posted by: Kelly Moore 50/F/5'/112# at October 10, 2013 3:21 PM

Hy there,

I forgot yesterday to send my result...

TABATA Squat:
2*15, 6*14 = 114

4 Min. maximum Muscle-Ups... I didn`t do them!
I did jumped bar muscle-ups with the bar in height from my eyes!
36

So in 8 Minutes = 150 reps


Thank you real much

Best regards and big CrossFit greetings from germany
Markus

Comment #117 - Posted by: Markus Bukowski at October 10, 2013 3:22 PM

M/27/1,87m/92Kg

Max squats: 18
Pull-ups+dips: 6x 3 of each, for sub. Too slow this way.

Score: 18*6=108

Comment #118 - Posted by: Arthur at October 10, 2013 8:51 PM

M/39/93kg/190
Tabata squats 19
MU 13
Score 247

Comment #119 - Posted by: Omar at October 10, 2013 9:19 PM

M/44/5'8"/170

Rxd 18 TS x 27 MU = 486

Comment #120 - Posted by: Jon Craig at October 11, 2013 3:26 AM

20/20/20/18/18/18/17/15 TS
10 Sub MU (3 pull-ups + 3 dipps = 1 Sub MU)

Test #3 Score = 150

Need to work on endurance some more for that tabata.

Comment #121 - Posted by: Nate at October 11, 2013 5:38 AM

20x23=460 Rx

Comment #122 - Posted by: Derek at October 11, 2013 6:16 AM

M/32/6'/229lbs

Tabata - 16
Pullups (can't do MU) - 27

16x27=432

Comment #123 - Posted by: Joe S at October 11, 2013 6:22 AM

squats 17
muscle ups 5

17X5=85

Last time, on 8/27/13:

squats 20
muscle ups 12

total 240

Bad day today.

Comment #124 - Posted by: Kevin C. (M/54/5'11"/180) at October 11, 2013 10:07 AM

17 Strict squats, 21 muscle ups - 357

Comment #125 - Posted by: Jetté 44/M/5'11"/175 at October 11, 2013 11:01 AM

21sq x 26mu = 546
(Wanted 30 mu)

Comment #126 - Posted by: ART/M45/5'5"/150 at October 12, 2013 3:26 AM

17 for all squats (I'm pretty I usually end up at like 10 or 12 by the end so hugely impressed I got that many... mad chest burning by the end!)

13 MUs on gravitron (30# resistance), shoulder got cranky doing those

Comment #127 - Posted by: Boo Boo F/25/5'8/148 at October 12, 2013 10:27 AM

17x7=119

Comment #128 - Posted by: Sinal M/34/5'9"/205lbs at October 12, 2013 4:04 PM

19 tabata squats
then watch malfunction 12 bar MU and some ring progressions

Comment #129 - Posted by: Nathan 165#/m/1979 at October 13, 2013 2:43 AM

Squats 15
Muscle Ups 20
Total 300

Comment #130 - Posted by: Lefty at October 13, 2013 3:27 AM

As Rx

18 squats x 15 m/u

270

M/168#/6'/39 yrs

Comment #131 - Posted by: Britishfireman1 at October 13, 2013 10:58 AM

Rx: squats-17
M/U- 20
340

Comment #132 - Posted by: Jame at October 13, 2013 8:14 PM

Squats @ 16

WOD SCALA MUs to 3x ring dips + 3 ring pull ups = 4 sets

Comment #133 - Posted by: GiAirMo at October 14, 2013 11:20 AM

16 squats
No space for MU's. Subbed modified HSPU's. Feet on a bed. 63x

Comment #134 - Posted by: Will at October 14, 2013 2:01 PM

Fell off to 17 squats. I thought the tabata clock stopped at eight sets, but it didn't so I did 10 or more sets...

17 x 14 = 238

Thanks

Comment #135 - Posted by: mikeyb m/52/178 at October 15, 2013 4:24 PM

Solid short workout.

Did 17 air squats and 20 muscle-ups

340 score

Comment #136 - Posted by: Jason H. M/23/5'8"/152lbs at October 15, 2013 4:50 PM

20 squats x 26 mu. 520 score
3x3 dl @ 505 prior

Comment #137 - Posted by: Jdisch at October 15, 2013 6:04 PM

M/46/5'11"/200

15 squats
42 pull-ups in 4min

Comment #138 - Posted by: nutfam at October 16, 2013 4:50 PM

M/29/5'8"/165

RX
16 sq
20 mu
=320

Comment #139 - Posted by: Joel at October 17, 2013 4:37 PM

Squats were all 17
MU's (on the bar with toe assist) 24

Bar MU's always wreck

Comment #140 - Posted by: clark at October 18, 2013 10:42 AM

16x11

Comment #141 - Posted by: Ukkrew at October 21, 2013 9:40 AM

16, 17, 17, 17, 16, 16, 16, 16
+11=142

Comment #142 - Posted by: Ukkrew at October 21, 2013 9:58 AM

I should read ALL of the instructions

16, 17, 17, 17, 16, 16, 16, 16
+11=
16x11=176

Comment #143 - Posted by: Ukkrew at October 21, 2013 10:02 AM

Score 368
23 on all tabata rounds
16 muscle ups

Comment #144 - Posted by: mlt at October 23, 2013 3:08 PM

m/39/5'9/185
CFWU-2.
15 squats, 13 MU. 195 ttl. Not sure about time on MU. Stopwatch malfunctioned. Should've pushed harder, but dealing with hamstring, back issues.
8/258/10:Squats 16 each round. Push for 17 next time.
20 MU.
320 ttl.

Comment #145 - Posted by: jrm at October 23, 2013 7:00 PM

45/m/176cm/73kg

Tabata squat: 20
AMRAP MU : 24

Score 480

Very good warm-up mandatory.
Fast air squats, almost jumping.
Did MUs in tabata style too sets of 3, 2 and single reps.

Comment #146 - Posted by: Memuc at October 24, 2013 12:19 AM

Sub rope climb for muscle-ups

Jason 23/10
Aaron 13/8 (lay down)
Ricky 20/8
Jacqueline 19/11
EP 12/6 (lay down)
Alison 15/6
Tara 16/4 (lay down)
Mrs. Carey 12/2 (one was lay down)
Joyce 11/4 (lay down)
Mr. Carey 14/3
Kyle 11/8 (lay down)
Aaron S 16/6
Megan 16/6
Erin K 16/4
Josh 15/5
Heather 10/6 (lay down)
Wendy 12/6 (lay down)
Collin 18/5

Comment #147 - Posted by: Champions Club at October 25, 2013 8:09 PM

M/33/5'7"/168
18 Squats x 15 MU = 270

Comment #148 - Posted by: Mark Salzman at October 28, 2013 7:45 AM

53/m/186

15x13 195

Comment #149 - Posted by: denob at October 29, 2013 5:15 PM

CFWUx2
21x21

Comment #150 - Posted by: Doug at July 18, 2014 6:37 PM
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