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130802 - Friday, August 2nd, 2013 - Tabata Something Else
Posted: 01 August 2013 06:08 PM   [ Ignore ]
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FRIDAY 130802

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 120806.

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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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: 01 August 2013 07:51 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack:
As Rxd

Puppies:
Cut the work in half!

Buttercups:
Do three rounds of work:
Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows or jumping)
Push ups- Worm, Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

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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: 01 August 2013 11:14 PM   [ Ignore ]   [ # 2 ]
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01/08/13

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Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
12Kg KB Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
12Kg KB Turkish Get-up, right arm, 5 reps
30 second L-sit hold


Time 15’ 09”

Used KB for this, I think its the first time Ive done turkish get ups and wasnt sure about using a barbell!!!!!!

02/08/13

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50 DU
50 Hand release push ups
30 Toes-to-bar
95 pound Shoulder to overhead, 25 reps
90 foot Walking lunge with 95 pound barbell in front rack

Time 10’ 55”

Yep, im starting to hate walking lunges as well, felt ok on the rest of it though, the DU are coming on well, I did breack the shoulder to OH into sets though, those hand release pushups really took it out of me.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 02 August 2013 02:18 AM   [ Ignore ]   [ # 3 ]
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Power Snatch 2 RM
31kg

Complete 5 rounds:
Overhead Squats - Max Reps
Bent Over Rows - 15 Reps

30kg Total OHS-31

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 02 August 2013 03:59 AM   [ Ignore ]   [ # 4 ]
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FRAN

21-15-9 reps of:
Thruster, 95 lbs
Pull-up

4:48 RX (new PR by 47sec)

1st round unbroken.

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M/44/5’10”/173#

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Posted: 02 August 2013 04:06 AM   [ Ignore ]   [ # 5 ]
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front squat, 3-3-3-3-3 (135-185-205-225-205)
then…
6-5-4-3-2-1 reps for time of:
front squats, clean bat from graound 155
bar muscle ups
*substitute 2 pull ups for every bar muscle up

6:35

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 02 August 2013 05:28 AM   [ Ignore ]   [ # 6 ]
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Power Clean 8 x 2 @ 85% - 165 x 1 x 2, 175 x 7 x 2 (increased weight for set 2-8 as 165 was not challenging enough)
Squat Jerk 1, 1, 1, 1, 1 - 95, 105, 115, 125, 135 (failed once then got it second try)
Clean Deadlift 1, 1, 1, 1, 1 - 275, 295, 305, 315, 325 (PR)

WOD:
10 Rounds For Time:
50lb Dumbell Snatch x 3 Right
50lb Dumbell Snatch x 3 Left
Sprint 20 yards
10 Sit Ups

Time - 11:23

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 02 August 2013 06:06 AM   [ Ignore ]   [ # 7 ]
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FRIDAY 130802

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 120806.

pullups 10-9-9-9-8-7-7-7 = 66
pushups 20-14-11-9-8-8-8-8 = 86
situps 11-11-11-10-10-10-10-10 = 83
squats 18-18-18-18-18-18-18-18 = 144

Total: 379
Last time 120806: 381
111028: 354

From last time +3 in pullups, -6 in pushups, even in situps, +1 in squats.  Think I went out too hard in pushups.

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M 52/5’10”/180

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Posted: 02 August 2013 06:19 AM   [ Ignore ]   [ # 8 ]
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Row alot   130724   21,097 meters.  Half marathon   (1:29:10.4 )  2K time( 8:33 ) I should have ran the the 5K tongue rolleye .  Wow look at all the pretty colors! hypnotized

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 02 August 2013 06:55 AM   [ Ignore ]   [ # 9 ]
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Run 5K

22:45

Splits:
1km 4:35/km
2km 4:20/km
3km 4:25/km
4km 4:24/km
5km 5:01/km - Hit a wall at 4km and had to walk a short bit and slow down.

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Greg
M/56/5’10”/155 lb

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Posted: 02 August 2013 06:56 AM   [ Ignore ]   [ # 10 ]
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@No Coast

Warm-up
400m Run
Group Stretch

Skill
12:00 EMOM
2 Bar MU
Results: Successful for 6 of 12 minutes. Got 1 of 2 bar MUs for 2 minutes. Missed both bar MUs for 4 minutes.

WOD
Nasty Girls
3x
50 Squat
7 MU (scaled to Burpee C2B)
10 HPC, 135#
Time: 11:14

Then,

WL Intro Program Week 2/Day 2

2 Snatch Pull + Snatch (hip), 1@50%, 1@60%, 1@70% x3
Session: 75-75-75-95-115-135-135-135

2 Clean & Jerk, 1@50%, 1@60%, 1@70% x3
Session: 95-115-135-165-165-165

Front Squat, 5@60% x3
Session: 135x8, 185-185-185

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 02 August 2013 08:22 AM   [ Ignore ]   [ # 11 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
Tabata Something Else (scaled)

4 rounds each, 20 sec work, 10 sec rest:
Pull-ups (10+10+8+8)
Push-ups (10+7+6+5)
Sit-ups (12+9+9+8)
Squats (11+11+10+11)

Total: 145

C/O:
stretching

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 02 August 2013 09:24 AM   [ Ignore ]   [ # 12 ]
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Shoulder Press
5-5-5-5-5

105-115-125-135-145

Squat Cleans
3-3-3-3-3

95-105-115-125-135

Mostly tried to work on form with the Squat Cleans.

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 02 August 2013 09:36 AM   [ Ignore ]   [ # 13 ]
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Test Day

Before: 100 singles, 2x25 DU with old rope (one miss), 10 pushups, 5 pullups, shoulder PT

2:00 Max Efforts, rest more or less as needed
DU - 129 (PR by 2, used Rx rope and def made easier by warming up with older heavier one)
Situps - 65 w/Abmat, PR is 72
Pushups - 36 (PR is 64 I think)
Squats - 78 (PR is 79)
All above previous PRs from last Feb.
ME pullups (untimed), 35 with narrow green band
400m run 1:24 (PR is 1:15-ish I think, but on a track, today was out and back on the sidewalk)
500m row 1:42.7 (PR is 1:38.1)

Have definitely lost capacity dealing with shoulder issues and today was more proof. At least one PR.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 02 August 2013 09:38 AM   [ Ignore ]   [ # 14 ]
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Pull-up:  6+3+3+2+2+2+2+2 = 22
Push-up:  17+7+7+4+5+5+4+3 = 52
Sit-up:  9+9+7+7+6+6+6+6 = 56
Squat:  14+14+13+12+12+12+12+12 = 101

Total:  231

Compare to 120806:
Pull-ups (VERY ASSISTED):  10-14-11-6:  39
Push-ups:  14-9-6-5:  34
Sit-ups:  8-8-7-6:  29
Squats:  13-13-13-14:  53
Total:  155

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 02 August 2013 10:29 AM   [ Ignore ]   [ # 15 ]
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FRIDAY 130802
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull Ups. 11-11-11-10-11-10-9-9=82
Push Ups. 29-23-24-19-18-19-19-18= 169
Sit Ups. 16-17-15-16-16-16-16-17= 129
Squats. 23-23-23-22-23-22-23-23= 182

Total=562 new PR!

Old PR was 438

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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