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Sunday, July 21st, 2013 - Tabata This
Posted: 21 July 2013 07:29 PM   [ Ignore ]   [ # 16 ]
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Clarification: All intervals of each exercise is completed before moving on too the next one, correct??? Ex: all rows, then all squats

“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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Posted: 21 July 2013 08:29 PM   [ Ignore ]   [ # 17 ]
Big Dawg
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July 21, 2013

Dead Lifts 1-1-1-1-1-1-1

Warm up

Dead Lifts 235-255-265-275-285-290-290

Cool Down -  Practiced double unders.

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

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-Dan Gable

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Posted: 21 July 2013 09:21 PM   [ Ignore ]   [ # 18 ]
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Warm up
4 rounds of:
3 muscle ups
10 DU
3x135# HPC

WOD
Clean Jerk
1-1-1-1-1-1-1
3 muscle ups & 10 DU in between each rep
145#-155#-165#-175#-185#F (failed the Jerk)- 185#-195#F

I matched my previous PR I think the little mix of MU and DU drained me a bit

Cool down

HPC @135# 5x3
Clean Jerk @135# 5x5
10 MU

Stick a fork I’m done!!!

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Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 22 July 2013 01:40 AM   [ Ignore ]   [ # 19 ]
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Warm up: 500m row

Strength:
Front squat kg: 10x20, 5x40, 5x60, 5x65, 5x70
Back squat 17x60kg

Metcon <10:
20 HSPU progs (head to 17cm block),
25 PU,
30 T-bar swings 16kg,
35 sit ups (abmat butterfly legs),
40 burpees
Time: 10:02

Skills:
Split jerk practice - around 30 single reps at 30kg

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M/47/80kg

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Posted: 22 July 2013 05:26 AM   [ Ignore ]   [ # 20 ]
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WU
1 min running in place
1 min jumping jacks
DROMS

WOD -  130713

Pack:
95-115 pound Squat clean, 10 reps
20 Toes to bar (best effort… Toes actually hit the bar once, startled myself)
20 Box jump, 20 inch box
10 Muscle-up progressions (squatting rings around armpit level when standing - pulling up transitioning into a ring dip)
25 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups (assisted green band)
20 Burpees
200’ Walking lunge with 25lb plate held overhead

29:06

$O:  none

My time was awful, but it was so humid in my garage you could cut it with a knife.  I spent a lot of time trying to catch my breath and wiping sweat.  It was late and I’d been at a BBQ earlier in the day and I figured that completing the WOD no matter what would be better than skinning a cat.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 22 July 2013 05:29 AM   [ Ignore ]   [ # 21 ]
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“Tabata This!”

Tabata Row 8,1,9,7,9,8,8,8——7
Rest 1 minute
Tabata Squat 13,12,12,12,12,12,12,12———12
Rest 1 minute
Tabata Pull-up 5,5,5,5,5,5,5,5———5
Rest 1 minute
Tabata Push-up 8,8,8,8,7,5,5,5———5
Rest 1 minute
Tabata Sit-up 9,8,7,7,7,7,7,7———7

Total-36

Didn’t count the one on the row. I knocked my pen away from me and had to go chasing it, then get strapped back in and such.  I tried to game a few of the movements worked on the pull ups…didn’t on the push ups.

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M/33/5’11”/245#

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Posted: 22 July 2013 05:32 AM   [ Ignore ]   [ # 22 ]
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xfitislander84 - 21 July 2013 07:29 PM

Clarification: All intervals of each exercise is completed before moving on too the next one, correct??? Ex: all rows, then all squats

Yes. 8 intervals of rows then 1 minute rest then 8 squat intervals and so on.

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M/33/5’11”/245#

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Posted: 22 July 2013 05:53 AM   [ Ignore ]   [ # 23 ]
Big Dawg
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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 work, but everyone else seems to have 8 or thereabouts.
How do I get that many calories - any recommendations for using a different rowing form??

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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: 22 July 2013 06:38 AM   [ Ignore ]   [ # 24 ]
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20130721 Sun

Packish
15 subtowel pull-ups 60# gravitron
95 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents (sub 12 towel pull-ups)
105 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents (sub 9 towel pull-ups)
115 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents (sub 6 towel pull-ups)
125 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent (sub 3 towel pull-ups)
135 pound Clean and jerk, 1 rep
11:30

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 22 July 2013 07:29 AM   [ Ignore ]   [ # 25 ]
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6 mile run:  44:33

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Posted: 22 July 2013 09:19 AM   [ Ignore ]   [ # 26 ]
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SUN 07212013
“Tabata This!” 
Tabata Row (sub SDHP 25 lbs) 3 intervals – 11, 9, 9
Rest 1 minute
Tabata Squat 15, 14, 12
Rest 1 minute
Tabata Pull-up (sub barbell rows 45 lbs) 15, 11, 9
Rest 1 minute
Tabata Push-up 9, 8, 6
Rest 1 minute
Tabata Sit-up 9, 10, 9

Short on time so Buttercupped it, 3 intervals each.  Total = 45

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


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Posted: 22 July 2013 10:30 AM   [ Ignore ]   [ # 27 ]
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w/u 30’s arms and legs

Workout 2
c&j to a mod. heavy single
5@15, 3@35, 2@45, 1’s 50-52-52-54-54——-a little press out at 52 &54; so took each again

2x1@95%- 51kg, 2x1@90%-49kg

snatch balance to a heavy triple (work speed under the bar)
3@20-30-35-38-41-44-46-48x2

I dont remember doing triples before
front squat to a double
3@20-30, 2’s@50-55-60-65-68 ——1.0kgPR

WOD—-modified from mainsite
10->1
pull-ups
box jumps@20” - jump up step down
ab-mat sit-ups with 2” deficite

11:33
took out the Chest to bar aspect as I wanted cardio not muscle failure,
also 20” box not high box
ab-mat not GHD since I don’t practice them.

I’d hoped to do the whole thing unbroken but pull-ups ended up @ 10, 6/3, 5/3, 4/3, 4/2, 5-4-3-2-1

Cash Out:
50KBS FT
1:41 @16kg unbroken - :15second PR

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
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Posted: 22 July 2013 01:37 PM   [ Ignore ]   [ # 28 ]
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Glorybelle - 22 July 2013 05:53 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 work, but everyone else seems to have 8 or thereabouts.
How do I get that many calories - any recommendations for using a different rowing form??

It has to do with the amount of watts/power you put into each stroke, which is affected by the strength with which you pull and the damper setting.  Not sure if that makes sense.

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M/33/5’11”/245#

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Posted: 22 July 2013 02:38 PM   [ Ignore ]   [ # 29 ]
Big Dawg
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“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

Row 6
Squat 15
Pull Up 7
Push 9
Sit Up 10

47=-pretty sad effort today.

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 22 July 2013 05:16 PM   [ Ignore ]   [ # 30 ]
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SATURDAY 130720

Pack
21-15-9 reps for time of:
Sit up Wall ball, 6-8 10 pound ball
Wallball “2-fer-1s”, 14 15 pound ball

5:41

C/o 5x5 ring dips

SATURDAY 120922
CFWU
Pack
21-15-9 reps for time of:
Sit up on bed using a 10#db
Thrusters 50# (2, 25# db)
6:01

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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