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Sunday, July 21st, 2013 - Tabata This
Posted: 20 July 2013 06:15 PM   [ Ignore ]
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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.

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.

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

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 20 July 2013 07:05 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack:
As Rx’d

Puppies:
4 intervals per exercise

Buttercups:
3 intervals per exercise

Subs:
Pull-ups- assisted or beginner pull-ups (no ring rows)
Push-ups- Box or wall push-ups (no knee push-ups)

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 20 July 2013 07:42 PM   [ Ignore ]   [ # 2 ]
Big Dawg
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Can’t wait!  Hope it’s okay to post this for those of us WODing outside the box - I’m going to try it out.

http://tabatasongs.com/

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Dawn T

F/52/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 20 July 2013 07:48 PM   [ Ignore ]   [ # 3 ]
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Dawndelion - 20 July 2013 07:42 PM

Can’t wait!  Hope it’s okay to post this for those of us WODing outside the box - I’m definitely going to use it!

http://tabatasongs.com/

http://www.crossfitbrandx.com/index.php/forums/viewreply/148985/

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 20 July 2013 08:17 PM   [ Ignore ]   [ # 4 ]
Big Dawg
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Metric - 20 July 2013 07:48 PM
Dawndelion - 20 July 2013 07:42 PM

Can’t wait!  Hope it’s okay to post this for those of us WODing outside the box - I’m definitely going to use it!

http://tabatasongs.com/

http://www.crossfitbrandx.com/index.php/forums/viewreply/148985/

Cool!  But my PC didn’t like it.  I installed it and it shut me down twice, total coma.  It’s an old and crotchety PC, what can I say.

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Dawn T

F/52/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 20 July 2013 10:22 PM   [ Ignore ]   [ # 5 ]
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mispost.  disregard.  beg pardon.

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Dawn T

F/52/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 21 July 2013 02:53 AM   [ Ignore ]   [ # 6 ]
Top Dawg
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Clean, pull up, step up (BS)

Wu: yes

CFSB:
BS graduate—» 3x85 Then 15x50

Skill: DB hang clean

WOD:
3 rft
4 db hang clean 2x22 kg
8 pull ups
12 step ups, 50 cm, 2x22 kg db
5:05 Scaled down from 5 rounds. Felling tired. Allergie part of the ecvation.

MWOD:
K* 8 minutes
50 hollow rocks

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 21 July 2013 05:45 AM   [ Ignore ]   [ # 7 ]
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Pack
“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.

6, 9, 4, 4, 9
Total = 32

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43/M/5’8”/155# (180# in early 2012)

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Posted: 21 July 2013 06:48 AM   [ Ignore ]   [ # 8 ]
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Sled push/pushups/pullups

AMRAP in 26 minutes

3 sled pushes across yard
6 ring pushups
4 pullups
rest 15 seconds

12 rounds
last round I did 7 ringdips and 5 pullups

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 21 July 2013 10:44 AM   [ Ignore ]   [ # 9 ]
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Row:  8 + 10 + 10 + 9 + 7 + 8 + 8 + 8—> 7
Squat:  13 + 14 + 12 + 11 + 11 + 11 + 11 + 11—> 11
Pull-up:  5 + 2 + 2 + 1 + 1 + 1 + 1 + 1—> 1
Push-up:  16 + 6 + 7 + 3 + 4 + 4 + 3 + 4—> 3
Sit-up:  11 + 10 + 7 + 6 + 5 + 6 + 5 + 6—> 5
Total:  27

I missed the bit about

Tabata score is the least number of reps performed in any of the eight intervals.

I definitely would’ve strategized differently if I’d payed attention.

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Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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Posted: 21 July 2013 10:58 AM   [ Ignore ]   [ # 10 ]
Big Dawg
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45

Highest to lowest
row cals: 4 - 3
squat: 18 - 16
pull up: 12 - 8 used 1 green band
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.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 21 July 2013 11:48 AM   [ Ignore ]   [ # 11 ]
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Saturday, July 20th, 2013 - GHD Wall ball, Wall ball 2-fer-1s

Packish
21-15-9 reps for time of:
Sit up Wall ball, 10 pound sandbag
Wallball “2-fer-1s”, 14 pound ball

9:33

IC#15: 35+20+20=75 sec

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M/47/5’ 11”/210#

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Posted: 21 July 2013 04:01 PM   [ Ignore ]   [ # 12 ]
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SUNDAY 130707
“Elizabeth”

21-15-9 reps of:
Clean 105 pounds
Bar dips

Time 6:30

Last year I did this in 8:15 with 95 lb clean. Last time was 9:45 but with 135 lbs. I wanted to drop the weight and up the intensity and I felt like I achieved that.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 21 July 2013 05:07 PM   [ Ignore ]   [ # 13 ]
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BI:
football flex and footwork
WOD:
hang clean 5x3
CO:
pullups 3x5

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Posted: 21 July 2013 05:48 PM   [ Ignore ]   [ # 14 ]
Big Dawg
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“Tabata This!”
Row - 6 (1st round)
Squat - 14
Pull-up - 9
Push-up - 7
Sit-up BX standard - 9
Total = 45

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Posted: 21 July 2013 06:21 PM   [ Ignore ]   [ # 15 ]
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Sunday, July 21st, 2013 - Tabata This

Tabata Row - 6-7-6-6-6-5-6-5= 5
Rest 1 minute
Tabata Squat - 19-19-18-17-17-17-17-17= 17
Rest 1 minute
Tabata Yellow Band Assisted Pull-up - 7-7-5-4-5-4-4-4 = 4
Rest 1 minute
Tabata Push-up - 9-5-5-5-4-6-5-6 = 4 cry  Man, Coach was tough on the counts!!
Rest 1 minute
Tabata Sit-up - 11-9-9-8-8-8-9-8 = 8

Total score - 38

Same score as 12/16/12 mad  HOWEVER, for this WOD, I transitioned two bands thinner for the pull-ups and did strict push-ups, not on the knees. I had a great score on the squats, too. So, I GUESS I should be happy with the score.

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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