Wednesday 25 August

Josh, Mike, and Jeremy doing jump and touch

Test 3

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16).

Post score to comments.

See “How Fit Are You?” – [pdf]

“Spirit of the Games: Part 2” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster – video [wmv] [mov]

From the vault: Greg Amundson “Test 3” video – [wmv] [mov]

14 thoughts on “Wednesday 25 August

  1. After the warm-up we tested max box jump and broad jump.
    Got to 44 inches on the box, PR is 47.75. Tried for 48 and 46(?) and got close, could almost stand up and hold it on the last attempt.
    Got 102 inches on broad jump with each of the 3 attempts getting better.

    14 on tabata squats, PR is 16 which I think is from around the time I started. I was shooting for 20 and lost it the last 3 rounds, hitting 19, then 17, then 14.

    Got 8 muscle ups in 4 minutes. On muscle ups I was finally able to do several without a jump. The rings were as high as my hands could reach so I wasn’t jumping into them, but I didn’t use a jump to actually do the muscle up. This has been a sticking point before with WODs including the muscle up. Focused on getting the actual rep instead of going for speed. I had 3 mis-attempts. If I spend some time focusing on form this should get better. Technique first then speed right?

  2. Love Tabata!
    Score: 300 (20×15)
    20 tabata squats (PR)
    24 pull ups (8)
    22 assist ring dips. (7)
    ( 3 pull ups+3 dips=1 muscle up)

    Awesome job from the guys this morning!

  3. 17 on Tabata Squats. 17 on MUs. Was trying to break 20 on both but it wasn’t meant to be.

  4. I’m humbled even more after today’s WOD.

    13 Tabata Squats (on a positive note, 3 more than fundamentals)
    Equiv to 6 MU’s (18 pull-ups 23 dips)

    Thanks Hudson for your encouragement for Dan and I today. It was a quiet little lunch class.

  5. 20 Tabata squats X 15 MUs = 300

    Disappointed in my MU ability, but as Bacon said “high heart rate changes everything.” Was also pleasantly surprised at my ability to do Tabata squats with horrible DOMs from a double up of 400m walking lunges and 3RM thrusters on Monday.

  6. Finished with 18 tabata squats X 18 muscle ups = 324.

    Held 21 squats through round 4, then steadily dropped to 18 on the last 2 rounds. I was happy with my muscle up score. I wanted to be legit on each one, so I really focused on turning my hands out at the bottom of each rep. Was shooting for 5 reps per minute, but fell a tad short on the final round.

    Jordan killed this wod today after the 6:15 class. Nice job, lady.

  7. Did my own programming today laying of the upper body to let my shoulders recover.

    10 rounds for time:

    10 Front Squats with a 20lb med. ball
    10 GHD-situps

    time 10:27

  8. Score 114 19 squats (PR) 21pull ups. 18 ring dips. went for a PR on the box jump (48 3/4″) but could not keep my balance.

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