CrossFit | 210111
Monday

210111

Workout of the Day

128

Task Tabata
300 reps for time, following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.


Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.

Intermediate Option:
225 reps for time

Beginner Option:
150 reps for time, following the pattern:

20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

Constantly Varied Programming

dave programming
Watch

Comments on 210111

143 Comments

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Diego Pongeluppe
July 18th, 2021 at 6:59 pm
Commented on: 210111

9:22 Rx

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Diego Pongeluppe
May 18th, 2021 at 11:24 am
Commented on: 210111

Tainara 13:00 300rep scale

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Nicole Duke
March 24th, 2021 at 1:43 am
Commented on: 210111

9:25 beginner. Pull ups assisted

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Clint Michael
February 28th, 2021 at 7:49 pm
Commented on: 210111

11:45 Rx’d

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Maria Policelli
February 18th, 2021 at 1:21 pm
Commented on: 210111

10:40

rx

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Brian W
February 9th, 2021 at 11:57 am
Commented on: 210111

14:02 RX

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Osvaldo Flores
February 2nd, 2021 at 7:14 am
Commented on: 210111

no time measured im Back to the Rutine from long Rest.


I completed 100 Reps, with this estructure, Remaining 200 was with barbell row.


Before start I perform a usual Warming up.

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Jeff Chalfant
February 1st, 2021 at 10:31 pm
Commented on: 210111

11:01 rx’d with standard kip (not butterfly) and abmat situps, 12 pull-ups unbroken per round consistently. Pushups 19 max and 12 min., I think I missed a round of pushups in there though, second to last round, squats 16-20 per round and 11-14 sit-ups.




178/41/69”

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Morgan Greene
January 26th, 2021 at 12:58 pm
Commented on: 210111

6:30

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Ralph Keeley
January 21st, 2021 at 6:37 am
Commented on: 210111

M/35/6'/175#


9:48, Rx

Pull-ups: 16/15/11/11/8

Push-ups: 21/20/15/15/12

Sit-ups: 11/12/11/12/12

Air squats: 19/20/20/20/19

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Reilly Costello
January 20th, 2021 at 1:58 am
Commented on: 210111

M/31/6'/195#


Rx 13:44

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Evan Murphy
January 18th, 2021 at 7:53 pm
Commented on: 210111

10:58 scaled inverted rows for pull ups. Enjoyed it!

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Damien Leroux
January 18th, 2021 at 2:31 pm
Commented on: 210111

Rx : 11'50 (52/51/52/49/48/49)


https://youtu.be/Lk4AZ8A-Ybc

(edited)
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Patrik Hermansson
January 18th, 2021 at 2:25 pm
Commented on: 210111

300 reps for time, following the pattern:

20 seconds of strict pull-ups

10 seconds of rest

20 seconds of push-ups

10 seconds of rest

20 seconds of sit-ups

10 seconds of rest

20 seconds of squats

10 seconds of rest


Time: 12:20

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Giuseppe Petrillo
January 18th, 2021 at 10:26 am
Commented on: 210111

9:30 rx’d

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Jeffrey Howard
January 18th, 2021 at 12:54 am
Commented on: 210111

M/25/5'8"/155lb

CrossFit AFK


12:40 - Rx (push-ups on parallettes)

(edited)
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Ricardo Pereira
January 17th, 2021 at 1:44 pm
Commented on: 210111

M/38/175cm/71.5kg

8'04

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Manchild Manchild
January 16th, 2021 at 6:06 pm
Commented on: 210111

225 reps, did push-ups on dip machine, and subbed KTEs for sit-ups


12:10

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Hank McKibban
January 16th, 2021 at 5:42 pm
Commented on: 210111

9:42 rx

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Eloy Andres Perales
January 16th, 2021 at 9:38 am
Commented on: Course Photos | Jan. 4-10, 2021

Poder asistir al seminario de CF-L1 en Madrid fue sin duda una gran experiencia, donde quedó más que demostrada la pasión de cada uno de los asistentes por el CrossFit, dadas las condiciones meteorológicas que acontecían en esos momentos; y gracias a los miembros del seminar staff, Carlos, Emily y Rick, por su comprensión, dedicación y por todos los conocimientos que nos enseñaron durante el fin de semana.


Un placer reencontrarme con Carlos y Emily :)

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Derek Schierlmann
January 15th, 2021 at 8:34 pm
Commented on: 210111

M/49/5'9/156

Did wods out of order this week and I was really worried about doing this after Andi. Turned out to be ok.

Averaged 58 reps a round so got 300 in the push ups of rnd 6.

10:36

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Brennan McIntyre
January 15th, 2021 at 7:09 pm
Commented on: 210111

10:37 Rx, when I hit 300. Kipping PUs. First body weight met con in over 6 years. 🥵

(edited)
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Cor Oz
January 15th, 2021 at 12:35 pm
Commented on: 210111

Use Task Tabata spreadsheet

As Rx’d

7:30

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Manuel Nohales
January 15th, 2021 at 9:28 am
Commented on: 210111

M/24/1m73/72kg

Hello, I'm French guy. I start CrossFit this month without teacher.


I do this Wod with Strict Pull up

305 rep in 16"00

Strict Pull Up 5, 4, 4, 3, 4, 3, 3, 4

Push Up 14, 10, 10, 9, 10, 10, 7, 7

Sit Up 8, 8, 8, 9, 10, 8, 8, 8

Squat 18, 17, 16, 16, 16, 15, 16, 17

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Brennan McIntyre
January 14th, 2021 at 9:36 pm
Commented on: 210111

Just back into CF, is this supposed to be strict or kipping pull-ups?

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Manuel Nohales
January 15th, 2021 at 9:30 am

I think it's supposed to be kipping pull-ups.

This is "standard" pull ups Crossfit.

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Laura Stanford
January 14th, 2021 at 8:28 pm
Commented on: 210111

11:53 subbed ring rows and knee push ups

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Peter Mumola
January 14th, 2021 at 7:04 pm
Commented on: 210111

17:02 RX

M/50

screwed up order twice but good workout

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Cecil Ludema
January 13th, 2021 at 11:23 pm
Commented on: 210111

Rx 10:40

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Mr Fatti
January 13th, 2021 at 1:57 pm
Commented on: 210111

MALE / 37 / 5'9" / 185


SUB'D RING ROWS FOR PULL UPS (LOW ANGLE)

OTHERWISE RX'D


7:39


RING ROW - 18/18/13/10/9

PU - 25/27/24/25

SU - 14/14/12/14

SQT - 18/20/20/20


Got a good mental workout using the rest periods to add the reps up lol

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Jordan Raddatz
January 13th, 2021 at 1:23 pm
Commented on: 210111

Intermediate 225 reps 10:46

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Taylor Poehls
January 13th, 2021 at 11:22 am
Commented on: 210111

11:47 RX

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Sandeep Gadde
January 13th, 2021 at 5:50 am
Commented on: 210111

12:33 RX..


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Adam Pequignot
January 13th, 2021 at 1:51 am
Commented on: 210111

M/41/142lbs


RX - 10:42

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Anton Gross
January 13th, 2021 at 12:27 am
Commented on: 210111

M/ 46/ 136 lbs/ 5’-6”

As Rx: I used our really thick bar for pull ups. I completed in 8:00 or maybe even a few seconds below 8:00 as I finished 303 reps.

first round: 15, 20, 20, 18 = 73

2nd Round: 15, 20, 22, 17 = 74

3rd Round: 15, 23, 18, 16 = 72

4th Round: 15, 20, 17, 22 = 74

accidentally added wrong and actually stopped with 293. Banged out 7 more reps when I found out in about 10 seconds. So I will log: 8:10.

good WOD. Looking forward to trying it again and actually pushing harder on all sets. I was surprised how even I went overall, and how slowly I completed the air squats but I was true to the movement with ful ROM. Last squats were was pulling with my arms and was getting back to my old faster speed and higher reps.

I may do a. 500 next time to test that out also.

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Pierre-Luc Lefebvre
January 12th, 2021 at 11:43 pm
Commented on: 210111

14'20'', 7 rounds, 320 reps

12/17/14/12

10/17/12/11

9/15/12/12

8/15/12/10

10/15/11/9

8/12/13/9

6/14/11/10

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Scott Wiedmeyer
January 12th, 2021 at 11:21 pm
Commented on: 210111

34 / M / 5'9" / 137lbs


Beginner scale


8:17


Knee push-ups were weird.

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Nate Gordon
January 12th, 2021 at 9:56 pm
Commented on: 210111

5 3/4 rounds

11:20

(edited)
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John Scott
January 12th, 2021 at 8:47 pm
Commented on: 210111

I did reps instead of time, barbell rows instead of pullups (20 reps, 10 second rest, etc) and did the full 300 reps before realising there was a beginners version.... dumbass.

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Stephane Scott
January 12th, 2021 at 8:38 pm
Commented on: 210111

10:15 RX, Kipping pull ups

61-61-61-55-54-8

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Greg Fairbanks
January 12th, 2021 at 8:13 pm
Commented on: 210111

Self Scale

300 reps

Ring rows (high parallettes)

knee pushups

abmat situps

squats


12:55


So I scaled the movements but not the reps. Glad I went the full 300 reps, cuz at 225 my stamina bar was still in the green. I never really hit the wall and was able to pretty much go unbroken each 20 sec round. It's amazing how those 10 sec rests can keep you going for a while. Something to think about with any metcon WOD.

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Lincoln Kerger
January 12th, 2021 at 7:29 pm
Commented on: 210111

Rx 10:23

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John Prince
January 12th, 2021 at 7:26 pm
Commented on: 210111

11:40


Started 10-10-13-15 for 3 rounds and went to 12-12-13-15 for the last 3 rounds.


M 43 / 195

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Stephen Barker
January 12th, 2021 at 6:58 pm
Commented on: 210111

Time 11.31

switched the pull ups for kettlebell swings @24kg

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Mark Hanks
January 12th, 2021 at 6:12 pm
Commented on: Course Photos | Jan. 4-10, 2021

I had a really good time at the CF-L1 training course at Gambit CF in St Louis, MO. I would like to thank Jenni Orr, Kelley Jackson, and Luke Burton for taking time out of their lives to fill my brain housing group with CF knowledge. They were all very professional, knowledgeable and approachable.


A special shout out to Jenni Orr. I had the opportunity to obtain my CF-L1 while stationed in Iraq, 2009/2010. That training session included Jenni Orr, Miranda Oldroyd, Dave Castro and Greg Glassman, to name a few. I can never be thankful enough or honored enough that they flew half way around the world, into a war zone, just to train military members.


I never thought I would ever get the opportunity to meet any of those individuals again. But, lo and behold, I walk into CF Gambit this past weekend and there is Jenni Orr. I was speechless. So very good to see her again and catch up. She is a great person and a true ambassador for CF!!


Thanks again to all three trainers and I look forward to sharing my knowledge with others.

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Will Richatd
January 12th, 2021 at 5:58 pm
Commented on: 210111

5 rounds after a long break of just kettlebell work and a fairly seditary Christmas.

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Dave DeCoste
January 12th, 2021 at 5:55 pm
Commented on: 210111

9:20 Rx

strict pull-ups

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Chanelle Santana
January 12th, 2021 at 5:34 pm
Commented on: 210111

8.5weeks post op from ACL replacement surgery


Deep Ring Rows

HRPU

Strict AbMat SitUps

Air Squat to wallball


Time: 14:52

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Az Native
January 12th, 2021 at 5:12 pm
Commented on: 210111

9:50, took me exactly 5 complete rounds.

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Jon Friedland
January 12th, 2021 at 4:37 pm
Commented on: 210111

Rx about 13 minutes.


JonNYC

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Erik Dresner
January 12th, 2021 at 4:12 pm
Commented on: 210111

11:15


strict pull ups

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Myles Lance
January 12th, 2021 at 3:57 pm
Commented on: 210111

10:42

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Bella Martin
January 12th, 2021 at 2:59 pm
Commented on: Course Photos | Jan. 4-10, 2021

Thank you Gary, Nuno, & Dan!! This training was so fun & I'm glad yall got to experience snow in texas!

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Christopher Buchenholz
January 12th, 2021 at 2:57 pm
Commented on: 210111

M/53/5’9”/168, new to CF

 

  1. 7-15-9-14
  2. 9-12-10-15
  3. 7-11-9-14
  4. 7-11-10-13
  5. 6-11-9-14
  6. 5-10-10-15
  7. 5-10-9-14
  8. 5-4

 

14:38


NOTES:


Still have some heel and calf pain from the last run and wrist pain from a fall.  Used dumbbells for push ups bc of wrist pain

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Liz Myers
January 12th, 2021 at 1:58 pm
Commented on: 210111

12:06

Pull ups, Press ups, GHD sit ups, Air Squats

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Sam Meixell
January 12th, 2021 at 12:40 pm
Commented on: 210111

225 Reps in 11:50

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Lee Howe
January 12th, 2021 at 8:44 am
Commented on: 210111

09:50, C2B pull ups, press ups, GHD sit ups, Air Squats

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Brendan Mullan
January 12th, 2021 at 7:00 am
Commented on: 210111

Scaled

Band assisted pull ups

12.03 min 😅👍

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Nathan Goisnard
January 12th, 2021 at 3:41 am
Commented on: 210111

liked it, want to try again with out the toddler tornadoes jumping on me...


~9m50s (ish)


Thanks

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David Smith
January 12th, 2021 at 3:33 am
Commented on: 210111

11:57 rx

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James Gentile
January 12th, 2021 at 2:50 am
Commented on: 210111

Strict pull-ups. All as RXd.


9:13

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Rodrigo Melgar
January 12th, 2021 at 2:40 am
Commented on: 210111

14:54


as prescribed, did scaled pullups with 55 lbs bent -over rows ..


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Derek Jones
January 12th, 2021 at 2:34 am
Commented on: 210111

Might of done this one “wrong”. I was counting 150 for each movement. As I completed 150 that movement dropped out of the equation. Got down to sit ups. Made it to 97 before I was crushed. 27:30 with two breaks Of 2 mins each

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matthew rhodes
January 12th, 2021 at 2:26 am
Commented on: 210111

35/M/6’4”/266


16:49


8/14/10/15

8/13/11/16

7/11/11/15

7/10/11/16

6/10/10/17

6/12/10/17

6/10/11/17

7/10/11/18

7/12

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Mike Munsee
January 12th, 2021 at 2:15 am
Commented on: 210111

M 50/190/6’

10:16.

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Jade Teasdale
January 12th, 2021 at 1:57 am
Commented on: 210111

11:48RX

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Jade Teasdale
January 12th, 2021 at 2:00 am

*strict pull ups

6 minutes before I did ELLEN

2 (25#) KBs for thrusters

20:05

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Matt Jones
January 12th, 2021 at 1:36 am
Commented on: 210111

Matt - 10:12 rx m/40

Meghan - 13:13 sub 20# DB rows for pull-ups

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Michelle Jones
January 12th, 2021 at 1:15 am
Commented on: Course Photos | Jan. 4-10, 2021

Nuno, Gary, and Dan were the best!!! CFL1 in Georgetown TX was awesome! Great group of people and learned so much from the instructors.

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Coastie Nick
January 12th, 2021 at 12:56 am
Commented on: 210111

Rx’d

7:29

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Chris Broomes
January 12th, 2021 at 12:35 am
Commented on: 210111

RX 16:31

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Meagan Burns
January 12th, 2021 at 12:29 am
Commented on: 210111

11:08; RX except for pushups (knees)

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sandy francisco duran perez
January 11th, 2021 at 11:32 pm
Commented on: 210111


*Task Tabata*

300 reps for time, following the pattern:


20 seconds of pull-ups

10 seconds of rest

20 seconds of push-ups

10 seconds of rest

20 seconds of sit-ups

10 seconds of rest

20 seconds of squats

10 seconds of rest

___________________

300 Reps:

Time;- 09:50 min

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Troy Bruun
January 11th, 2021 at 11:24 pm
Commented on: 210111

~10:40 Rx


*counted each segment but couldn’t keep track so did 6 rds of everything then counted back where 300 reps was and what the time was. At 10:50 I had 307 reps at the 6th round of sit-ups.


Had a lot of fun with this workout!

(edited)
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Travis Schwartz
January 11th, 2021 at 11:14 pm
Commented on: 210111

12:35 RX.

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Parker Grant
January 11th, 2021 at 11:00 pm
Commented on: 210111

Found it really hard to keep track of reps so I did 7 rounds and figured that’d be roughly 300. I used a green band for pull ups and scaled to knee pushups.

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William Laerte
January 11th, 2021 at 10:56 pm
Commented on: 210111

18'08

Strict Pull-Ups

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Scotty McCartney
January 11th, 2021 at 10:47 pm
Commented on: 210111

M/49/5’10”/200#


10:15. Ring rows @ horizontal subbed for pull-ups. 61/61/58/54/57/9 for each round.

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Steve Day
January 11th, 2021 at 10:33 pm
Commented on: 210111

8 min w/strict pull ups

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Antonio Alves
January 11th, 2021 at 10:30 pm
Commented on: 210111

300 reps for time, following the pattern:


20 seconds of horizontal rows

10 seconds of rest

20 seconds of push-ups

10 seconds of rest

20 seconds of AbMat sit-ups

10 seconds of rest

20 seconds of squats

10 seconds of rest


SCORE: 316 reps in 18'03'' (61+77+70+108 across 9 rounds)


Hard to keep score, didn't move very efficiently between stations. Still, Fun WOD 👍

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Sam K
January 11th, 2021 at 10:23 pm
Commented on: 210111

9:20 RX

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Vanessa Branstetter
January 11th, 2021 at 10:10 pm
Commented on: 210111

17:30 green band strict pull-ups o/w rxed

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Jason D. Martin
January 11th, 2021 at 9:25 pm
Commented on: 210111

M/45/185 Rx: 12:43

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Basson Naomi
January 11th, 2021 at 9:23 pm
Commented on: 210111

My hepatitis B positive result turned negative after using Kabuma Herbal Center HBV herbal remedy for SIX WEEKS. I last tested 2019 and was still negative. All thanks to DR Dube. You can contact them through Their website: www.kabumaherbalcenter.com for any chronic illness cure


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kevin robinson
January 11th, 2021 at 9:05 pm
Commented on: 210111

14:41 Rx


disappointed with my time but at least I go through it

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Chris Meldrum
January 11th, 2021 at 9:01 pm
Commented on: 210111

As rx’d, 8:15. 


Pull:       17-16-17-16-10

Push:     22-20-18-17

Sit:          16-15-15-15

Squat:   22-21-22-21       

Total:     77-149-221-290-300 


Interesting WOD.  Switching movements makes this much less of a stamina play, and emphasizes speed/efficiency of movement (assuming metabolic capacity is there).  I started to fatigue somewhat on push-ups, having to break in rounds 3 and 4.  Everything else held pretty good, although round 4 felt a bit different than round 1.  In round 5, I wasn’t sure how many reps short of 300 I was, but figured it was around 10 or so.  I ended up doing 13 to be on the safe side, but had broken at 10 by chance and looked at the clock.


47m/5'10"/190

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Nicole Deaver
January 11th, 2021 at 8:49 pm
Commented on: 210111

11:07

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J. NaOH
January 11th, 2021 at 8:49 pm
Commented on: 210111

14:32(c)

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Daniel Robinson
January 11th, 2021 at 8:27 pm
Commented on: 210111

17:03 RX

Impressive times by everyone today! I only wish I could say that I did 600 reps, and that’s why it took me twice as long. But...that’s not the case.

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Kevin Flowers
January 11th, 2021 at 7:55 pm
Commented on: 210111

M/55/6’0”/181


“Task Tabata”


Rx: 8:14


R1: 17/21/20/21 (79)

R2: 15/20/20/21 (76)

R3: 14/19/18/20 (71)

R4: 13/18/18/20 (69)

R5: 5 (5)

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Katina Thornton
January 11th, 2021 at 7:54 pm
Commented on: 210111

Rx 11:47

Lacking in upper body strength, I had to make my time up in the sit-ups and squats. My goal was 50 reps per each tabata cycle. This kept me from moving to failure in the beginning.

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Tatiana Arteaga
January 11th, 2021 at 7:53 pm
Commented on: 210111

Did 13:53

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Charlie Pokorny
January 11th, 2021 at 7:41 pm
Commented on: 210111

8:18 Rx


PU: 16-16-15-14-12

Pushups: 24-24-24-20

Situps: 15-15-13-12

Squats: 20-20-20-20


m/52/5'11"/200#

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Barry Howard
January 11th, 2021 at 7:38 pm
Commented on: 210111

RX: 8’49

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Drew YoungeDyke
January 11th, 2021 at 7:31 pm
Commented on: 210111

Rx 11:40

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Thomas Coup La Fronde
January 11th, 2021 at 7:22 pm
Commented on: 210111

RX 10'39''

great wod to push the pace in the series thanks to the 10'' rest


M/73KG

(edited)
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Matthew Letarte
January 11th, 2021 at 7:12 pm
Commented on: 210111

I did 7 rounds (14 min - 334 reps) since I knew it would put be over the 300 mark:

Strict pull-ups/pushups/situps/squats

1 - 6/12/8/14 (40)

2 - 7/13/9/15 (44)

3 - 8/14/10/16 (48)

4 - 8/16/10/16 (50)

5 - 8/18/10/16 (52)

6 - 8/18/10/16 (52)

7 - 6/16/10/16 (48)

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Joshua Venn
January 11th, 2021 at 7:08 pm
Commented on: 210111

09:21

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Tom Cuff
January 11th, 2021 at 6:55 pm
Commented on: 210111

13:44. Strict pull ups. Fun one to hit in the basement gym!

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Jacopo Consonno
January 11th, 2021 at 6:55 pm
Commented on: 210111

Rx’d 11’30’’

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Kathryn Dial
January 11th, 2021 at 6:51 pm
Commented on: Course Photos | Jan. 4-10, 2021

CFL1 Training at Crossfit Omega, in Plano, Texas completed! A huge thanks to the Coach & Course Instructors Abi, Gale, & Zach. The course training exceeded my expectations...Well worth it! I learned more than I ever anticipated. can now go on to certify for our Kids Crossfit program at my home box.

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Dj Kastrup
January 11th, 2021 at 6:50 pm
Commented on: 210111

M/35/225


9:39 RX


17/20/13/17

13/17/14/16

15/18/13/18

16/15/11/18

16/13/11/9

(edited)
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Tereza Moise Moise
January 11th, 2021 at 6:42 pm
Commented on: 210111

9:40. Ein guten Workout 👍😉

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Michael Kauker
January 11th, 2021 at 6:28 pm
Commented on: 210111

Rx’d 12:10

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Russell Pig
January 11th, 2021 at 6:24 pm
Commented on: 210111

225 reps

12:40


M/6'/233

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Joe Conradi
January 11th, 2021 at 6:06 pm
Commented on: 210111

rx (Strict pullups):

7:49

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Tim Geerlings
January 11th, 2021 at 5:57 pm
Commented on: 210111

9:10.

It's a rare workout when I can actually have competitive times... So this was fun. Like other commenters, wasn't quite sure what a "good time" was for this; appreciated the challenge and variety.

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Tim Geerlings
January 11th, 2021 at 5:59 pm

And I realized I missed the sit-ups portion. So mine was pull-up, push-up, and squats. And apparently I need some reading practice. I'd assume including sit-ups would have slightly slowed me down. So take my time with a grain of salt:).

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Dj Kastrup
January 11th, 2021 at 6:49 pm

Either way, nice work!

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Tom Cuff
January 11th, 2021 at 6:56 pm

Lol I think you would have come in around the same. Nice job!

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Martin Irwin
January 11th, 2021 at 5:15 pm
Commented on: 210111

9.40


ring rows for pull ups

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Hugh Babineau
January 11th, 2021 at 4:55 pm
Commented on: 210111

17:46 Rx

This was a new concept and kinda fun.

M 53/68”/157 lbs

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Stacey Thompkins
January 11th, 2021 at 4:10 pm
Commented on: 210111

M/46/6'2"/185#


Rx'd

10:35

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Christian Simpson
January 11th, 2021 at 3:44 pm
Commented on: 210111

Rx...11:46

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Michael Arko
January 11th, 2021 at 3:12 pm
Commented on: 210111

10:45 total time

cleared 300 with 5 push-ups on seg.22 (5.5 rounds)

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Michael Landry
January 11th, 2021 at 2:57 pm
Commented on: Course Photos | Jan. 4-10, 2021

Thank you to Melissa, Denise and Spencer for a great weekend at the L2 in Danbury, CT - CrossFit 203. What an amazing (and humbling) experience.

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Charles Meyers
January 11th, 2021 at 2:33 pm
Commented on: 210111

Intermediate option 15:25

15-15-15-15 jumping pull-ups

12-12-13-13 RX

14-14-13-11 RX

16-16-16-17 RX

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Karina Findlay
January 11th, 2021 at 2:31 pm
Commented on: 210111

Scaled Rx with banded pull ups

14:25

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Bill Fitzgerald
January 11th, 2021 at 2:26 pm
Commented on: 210111

11:44 sub upright rows for pull ups

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Alex Pettingell
January 11th, 2021 at 1:33 pm
Commented on: 210111

RX’d, strict pull-ups: 10:17

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Randy Crooker
January 11th, 2021 at 1:23 pm
Commented on: 210111

RX - 10:50

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Peter Linnehan
January 11th, 2021 at 12:58 pm
Commented on: 210111

Not a big tabata fan, but the task aspect of this one was fun.


I also put my result in a new online fitness journal I built. It’s free for anyone interested in that kind of thing. And feedback is always welcome :)

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Kirk Byrd
January 11th, 2021 at 12:40 pm
Commented on: 210111

RX - 11:35

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Brett Eckles
January 11th, 2021 at 12:29 pm
Commented on: 210111

11:22 Rx


Pull Ups: 15, 13, 8, 11, 10, 8

Push Ups: 18, 16, 15, 14, 13, 9

Sit ups: 13, 12, 11, 12, 12

Air Squats: 16, 18, 19, 19, 18


M/28/6’1”/200lbs

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Kris Sienkiewicz
January 11th, 2021 at 11:55 am
Commented on: 210111

Rx 7:15

M/44/80kg

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Mike Andridge
January 11th, 2021 at 11:49 am
Commented on: 210111

Strict pull ups

I just did 6 rnds --knew I'd be safe that way.

total of 322

Forgot to stop my watch. It kept running while I was totaling up the reps

More than 12 min, less than 13.

m/50/175

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John Clarke
January 11th, 2021 at 11:46 am
Commented on: 210111

9:05 - Subbed hollow rocks


I strongly suspect there's a similar "Time Priority" test in our very near future.

(edited)
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Lindsey Boyle
January 11th, 2021 at 11:23 am
Commented on: 210111

16:33

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Enrico Prati
January 11th, 2021 at 10:55 am
Commented on: Course Photos | Jan. 4-10, 2021

L’esperienza CF L1 a Madrid é stata meravigliosa. Non avrei mai pensato di poter ricevere così tante informazioni utili in soli 2 giorni. È veramente incredibile la sensazione che mi ha lasciato sia come atleta che come coach. Un grazie speciale ai coach Carlos, Emily e Rich che con la loro passione e competenza hanno reso questo corso un’esperienza fantastica!

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Emily Jenkins
January 12th, 2021 at 8:01 am

Thanks Enrico for spending the weekend with us! What an amazing one it was. Looking forward to seeing some muscle ups in the future! Take care.

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Iván Bernardo
January 11th, 2021 at 10:44 am
Commented on: Course Photos | Jan. 4-10, 2021

Este fin de semana la experiencia vivida en el curso CF-L1 en C1CrossFit (Madrid, España) ha sido increíble. La cantidad de información y conocimiento que he adquirido en 2 días ha superado por mucho las expectativas que tenía de ésta formación. Los coaches Carlos, Emily y Rick nos han dado herramientas de calidad para mejorar la salud de las personas que entrenen con nosotros. Gracias por esta experiencia.

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Carlos Fernandez
January 12th, 2021 at 7:52 am

Gracias Ivan por tu presencia y actitud durante el curso. Fue un placer conocerte!

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Emily Jenkins
January 12th, 2021 at 8:03 am

Mil gracias a ti Ivan por venir con la mente abierta a aprender y mejorar. Espero verte en otro seminario en el futuro. Un abrazo!

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Tatiana Inoue
January 11th, 2021 at 10:32 am
Commented on: Course Photos | Jan. 4-10, 2021

Foi um final de semana de muito aprendizado. Parabéns a toda a equipe (Jobst, Neto, Vivi e Camila), que além de mostrar muito conhecimento, também mostrou muito carisma e dedicação em todo o curso. Muito obrigada ao box Saurus por nos receber tão bem, e parabéns pela ótima estrutura oferecida.

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Jobst Olschewski
January 13th, 2021 at 12:51 am

Obrigado, Tatiana. Foi nosso privilegio e prazer. Tudo de bom para sua estada no Brasil. Talvez a gente se ve na próxima vez na Alemanha.

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John Gaskell
January 11th, 2021 at 9:53 am
Commented on: 210111

10:45 RX’d


hardest part was counting!

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Eugenio Gonzalez
January 11th, 2021 at 9:26 am
Commented on: 210111

Did 9:19, I have never done a wod like this before so don't know wether to be happy or unhappy with the result

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Patrik Anslund
January 11th, 2021 at 9:21 am
Commented on: 210111

13:40

Scaling: Ring rows


42reps round 1+ 50 + 50 + 52 + 46 + 42 + 18


M/33y/186cm/92kg


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QiHui Xing
January 11th, 2021 at 3:50 am
Commented on: 210111

RX: https://youtu.be/rNlBi-o3oYY

(62reps)1:19,15,10,18

(65reps)2:18,18,10,19

(64reps)3:19,15,10,20

(61reps)4:19,14,9,19

(48reps)5:10,12,9,17


(edited)
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Julian Freeman
January 11th, 2021 at 3:29 am
Commented on: Course Photos | Jan. 4-10, 2021

CF-L1 training at Omega CrossFit in Plano, TX was absolutely awesome. I cannot wait to bring all the information I've gained back to my box. The coaches Gale, Abi, and Zach were outstanding in explaining the course material and keeping everything fun and engaging! Thank you CFHQ Staff.

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Shane Allen
January 11th, 2021 at 3:19 am
Commented on: 210111

8:54rx


like all tabatas, really easy to get suckered into a couple of BIG first sets that you pay for later...


M/45/185

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Chris Sinagoga
January 11th, 2021 at 2:01 am
Commented on: 210111

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Pull-up - overhead pulling with skill (core-to-extremity)

Push-up - pushing at midrange

Sit-up - changing orientation with an emphasis on pulling from the hips

Squat - squatting with an emphasis on speed


MAIN DECISION

Do I have the experience/fitness for 20 seconds of work at these stations to give me a good dose of stamina?


TECHNIQUE SCALE

6 rounds of:

1:00 kipping practice

1:00 push-up practice

1:00 hollow rock practice

1:00 squat practice


CONSISTENCY SCALE

Tabata pull-ups until you get to 100

Tabata push-ups until you get to 100

Tabata sit-ups until you get to 100

Tabata squats until you get to 100

*or pick a different number to hit


INTENSITY SCALE

As is, but really crank up the speed of the movements.


MY STUFF

I ended up losing count, was getting 70-80 reps per round. I did 5 rounds to be safe.


GENERAL FEAR LEVEL: 5

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Robert Gill
January 11th, 2021 at 1:13 am
Commented on: Course Photos | Jan. 4-10, 2021

I had a blast this weekend at the CF-L1 training course at Omega CrossFit in Plano, TX. The instructors were very energetic and made it very interesting and easy to soak up the information given. I learned so much and am confident that I will succeed and be able to change lives. Thank you coaches.

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