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Sunday, November 28th, 2010 - Tabata Weighted pull-up/squat/ring dip/deadlift
Posted: 27 November 2010 05:09 PM   [ Ignore ]
Big Dawg
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Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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.

Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb), 8 (125lb) = 25
Kevin Montoya 3, 9, 3, 6 = 21
Post Tabata score for each exercise to comments and total for final score.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.


The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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Posted: 27 November 2010 09:25 PM   [ Ignore ]   [ # 1 ]
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Bat Boy 3/75 - 27 November 2010 06:34 PM

Would doing the squats with and empty bar in either the front or back rack defeat the dynamic of the exercise?

No but it wouldn’t be as rx’d.

Big Dawgs:

Women - 15/35/15/125

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Tabata Weighted pull-up, 15 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 35 pound plate
Rest 1 minute
Tabata Weighted ring dip, 15 pound dumbbell
Rest 1 minute
Tabata Deadlift, 125 pound barbell

Women - 10/25/15/85

Puppies
Tabata Pull-up (beginner or assisted okay)
Rest 1 minute
Tabata Weighted squat, 10-15 pound plate
Rest 1 minute
Tabata Dips or assisted dips
Rest 1 minute
Tabata Deadlift, 25-35 pound kettlebell or barbell

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Posted: 27 November 2010 11:01 PM   [ Ignore ]   [ # 2 ]
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Tabata Weighted pull-up, 30 pound dumbbell (subbed 25 #)
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell (subbed 25#)
Rest 1 minute
Tabata Deadlift, 165 pound barbell


6+10+4+5=25

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M/32/6’/175

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Posted: 28 November 2010 12:29 AM   [ Ignore ]   [ # 3 ]
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Cool WOD but I’m going to pass on this one.

Yesterday I competed at the first CrossFit Dutch Open Championship. We did three WOD’s and I managed to do pretty well for someone who is Crossfitting for almost 6 months now. After two WOD’s I was placed 21th, what was much better then I had expected before. Here is a list of the WOD’s I did:

WOD 1:
21-15 and 9 reps for time of:
35kg Overhead squats
Push-ups hands from te floor

Time: 5:27

WOD 2:
For time:
3000kg total from groud to overhead
You could choose to do this with 100x30kg or 75x40kg, I decided to go for 75x40kg

Time: 9:50

WOD 3:
For time:
1000m row
10 deadlifts, 70kg
20 pull-ups
30 box jumps, 24 inch box
40 sit-ups
50 double-unders
40 sit-ups
30 box jumps, 24 inch box
20 pull-ups
10 deadlifts, 70kg
500m row

Time: DNF (had done 3 pull-ups on my way back)

Didn’t finish the last workout because there was a 20 min time cap. Managed to get 3 pull-ups on my way back and then the 20 mins where over. Was a great experience but would love to do it again. Next year I’m going for it. Also I find my weaknesses on what I’m going to work as hard as I can. Promise. Was great to meet other people and made a lot of new friends.

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“I ran. I ran until my muscles burned and my veins pumped battery acid. Then I ran some more.” - Narrator, Fight Club 1999

M/20/6’ 2/187lbs from the Netherlands
CFDOB: June 14th 2010

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Posted: 28 November 2010 04:40 AM   [ Ignore ]   [ # 4 ]
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Warm up 3 rounds
10 abmat sit-up
10 20# KBS


Tabata this, rest 1 minute

PU assisted 3
Weighted squat 22# 7
Dips (2 set ring assist, rest on bench) 5
Dead lift 50# 8

23

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Posted: 28 November 2010 05:33 AM   [ Ignore ]   [ # 5 ]
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Back Squat 5-3-1+
55kg-62.5-70 (2 reps)

2nd rep at 70 was very dodgy and nearly had to drop the bar.

Metcon-Tabata
Weighted pull up, 4.24kg 2 reps
Weighted squat, 12kg 8 reps
Weighted bench dip(feet elevated), 7kg 5 reps
Deadlift, 40kg 10 reps

Total=25

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Posted: 28 November 2010 07:22 AM   [ Ignore ]   [ # 6 ]
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Front Squat 10-10-10-10-10
70# all reps, all rounds

10 reps at once were challenging on the wrists. I was not holding the bar, I had loose fingertips and my arms were parallel to the floor but having the wrists at 90 degrees for so long was not very comfortable.


“Diane”
21-15-9 reps of:
130# Deadlift
HSPU Progression
7:42

Really enjoyed doing a lift for strength training and a short metcon together.

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F/29/5’10/100

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Posted: 28 November 2010 07:59 AM   [ Ignore ]   [ # 7 ]
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W.cloos - 28 November 2010 12:29 AM

Cool WOD but I’m going to pass on this one.

Yesterday I competed at the first CrossFit Dutch Open Championship. We did three WOD’s and I managed to do pretty well for someone who is Crossfitting for almost 6 months now. After two WOD’s I was placed 21th, what was much better then I had expected before. Here is a list of the WOD’s I did:

WOD 1:
21-15 and 9 reps for time of:
35kg Overhead squats
Push-ups hands from te floor

Time: 5:27

WOD 2:
For time:
3000kg total from groud to overhead
You could choose to do this with 100x30kg or 75x40kg, I decided to go for 75x40kg

Time: 9:50

WOD 3:
For time:
1000m row
10 deadlifts, 70kg
20 pull-ups
30 box jumps, 24 inch box
40 sit-ups
50 double-unders
40 sit-ups
30 box jumps, 24 inch box
20 pull-ups
10 deadlifts, 70kg
500m row

Time: DNF (had done 3 pull-ups on my way back)

Didn’t finish the last workout because there was a 20 min time cap. Managed to get 3 pull-ups on my way back and then the 20 mins where over. Was a great experience but would love to do it again. Next year I’m going for it. Also I find my weaknesses on what I’m going to work as hard as I can. Promise. Was great to meet other people and made a lot of new friends.

Sounds like a great workout day, W.Cloos.  Congrats on the 21st place finish!  clap  By the way, what were the best times for those exercises?  I wouldn’t mind trying out the 2nd and 3rd WOD myself!

Sebbie

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My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
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Posted: 28 November 2010 08:10 AM   [ Ignore ]   [ # 8 ]
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Puppies
Tabata Pull-up (beginner or assisted okay)
Rest 1 minute
Tabata Weighted squat, 10-15 pound plate
Rest 1 minute
Tabata Dips or assisted dips
Rest 1 minute
Tabata Deadlift, 25-35 pound kettlebell or barbell

Getting back into the swing of things… I’ve never done tablada anything….

Is it 8 intervals of pullups and then squats or am I doing 1 interval of pullups then 1 interval of squats then 1 interval of deadlifts for 8 reps?

Thanks

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-Lord don’t make my load any lighter, just give me the strength to lift it.



My Crossfit log can be seen here: http://fatcatscrossfit.blogspot.com/
(WFS)

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Posted: 28 November 2010 08:12 AM   [ Ignore ]   [ # 9 ]
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GaTo - 28 November 2010 08:10 AM

Puppies
Tabata Pull-up (beginner or assisted okay)
Rest 1 minute
Tabata Weighted squat, 10-15 pound plate
Rest 1 minute
Tabata Dips or assisted dips
Rest 1 minute
Tabata Deadlift, 25-35 pound kettlebell or barbell

Getting back into the swing of things… I’ve never done tablada anything….

Is it 8 intervals of pullups and then squats or am I doing 1 interval of pullups then 1 interval of squats then 1 interval of deadlifts for 8 reps?

Thanks

You do 8 intervals of pull-ups, then rest 1 minute, then 8 intervals of squats, then rest 1 minute, etc. 

Sebbie

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M40/6’2”/157lbs
My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
What is INITECH?

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Posted: 28 November 2010 08:18 AM   [ Ignore ]   [ # 10 ]
Stray Dawg
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Thanks Sebbie smile

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-Lord don’t make my load any lighter, just give me the strength to lift it.



My Crossfit log can be seen here: http://fatcatscrossfit.blogspot.com/
(WFS)

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Posted: 28 November 2010 08:30 AM   [ Ignore ]   [ # 11 ]
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From 101126

Diane

Buy In:
Hip and shoulder mob
20 squats x 2
20 sit ups x 2
pull up development wk 2 day 1: 3 x 4 w/ 1:15 breaks

Puppies:
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet

Time: 4:04

Cash out:
17 mi bike ride

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 28 November 2010 08:34 AM   [ Ignore ]   [ # 12 ]
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abata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

WU:
10 min C2 rower @<25 spm: 2586m
CFWUx3 rounds
Burgner WUx1

WOD: as rx’d
3,12,3,5=23
went overboard on DL’s and did 15 my first set. never got my wind back. these workouts scare the shit out of me because I know I will feel like death afterwards. If I ever decide to create a polytheistic religious system, I will name the queen of the underworld Tabata.

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M 31/6’0”/209 lbs.

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Posted: 28 November 2010 09:07 AM   [ Ignore ]   [ # 13 ]
Big Dawg
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11/27/2010

WOD:
HSPU/DEADLIFTS/C2B/JUMP-ROPE (scaled)
6 rounds for time (Rx = 7)
5 HSPU
10 Deadlifts (185#)
10 C2B
50 Jump Ropes (Rx = 20 Double Unders)

Time = 24:20

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45/ M / 5’10” / 200#

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Posted: 28 November 2010 09:39 AM   [ Ignore ]   [ # 14 ]
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10 minutes single unders
10 air squats

“Jackie” as prescribed
1060 meter run
50 pound Thruster, 50 reps
30 jumping pull-ups
time: 15:48

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M-37/6/208

“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”
-Charles Darwin

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Posted: 28 November 2010 11:13 AM   [ Ignore ]   [ # 15 ]
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chris! - 28 November 2010 09:39 AM

10 minutes single unders
10 air squats

“Jackie” as prescribed
1060 meter run
50 pound Thruster, 50 reps
30 jumping pull-ups
time: 15:48

Chris! Great job.

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Crossfit Birthday: 8/16/09

“There are so many people out there that will tell you that you can’t. What you’ve got to do is turn around and say, ‘Watch me.’”

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