Monday 11 October

Posted by256tech.netPosted inCrossFit WODs

Squad pushups

“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”.

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,
Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.

Post Tabata score for each exercise to comments and total for final score.

“Squatting To Restore Spinal Motion and To Poop” with Kelly Starrett – video [wmv] [mov]

Austin Malleolo and Jason Ackerman on today’s WOD – video [wmv] [mov]

23 thoughts on “Monday 11 October”

  2. Way to get me motivated Jeff!!! I have not yet done this workout, but I remember the absolute misery that was post Barbara. Can’t wait for the morning!!!

  3. Last time I did this one, I felt sick for a solid 30 minutes post workout. I have to say it’s at the top of my “sick feeling” WODs as well.

  4. Morning class was a great way to start the day, as always. Leaderboard got obliterated with Ryan taking the top men’s spot with 45 and Melissa F. taking the top lady’s spot with 44 as she entered her third trimester.

  5. Rx’d: 4, 15, 4, 7, 10 = 40

    First workout to feel sick afterwards!! I just laid there for about 5 minutes, came around when Jeff asked if I was OK. Good feeling though, I know I really pushed myself as far as I could. Wish I had done more on Pull-ups though.

  6. So this morning pretty much killed me!!! I literally thought Ryan was having a heart attack on the floor afterwards….I was like “great…now who’s gunna drive home?!) I had the following 4 cal/15 squats/6 pullups/6 pushups/12 situps for a combined score of 43 (I obviously wasn’t thinking this morning and wrote like 31 on the board…the WOD sucked away my braincells.)

  7. Second time doing Tabata This! Was glad to be able to do Rx’d and improve.. Good to see some familiar faces this mornIng 🙂

    3, 20, 5 ,6, 10= 44

  9. Great lunch crew. Its true that the sickness gets worse in the 10 – 15 min following the workout. It hurt to move, it hurt to do nothing. Terrible. I was close to where I wanted to be except for the pushups. 8 cal, 15, 4, 9, 7 = 43 I knew that pull ups would be bad so I kept them at 4, but I planned on 10 for the pushups. No such luck. Thanks Hundson for the motivation.

  10. 37 rxed. 5-12-4-5-11
    I will echo everyone else and say push ups were the most limiting. After the pull-ups my arms were just so shaky. Overall pleased with what I did. First time to do this WOD. Great lunch class today!!

  11. 6, 12, 7, 7, 8 = 40
    This was a nice welcome back WOD after missing a week and a half. I was terrible at estimating reps. I can apparently do less pullups and pushups than I think I can, and I should have done more squats and situps. Well, I now have a baseline for the next time this WOD comes up.

  13. 7 + 18 + 11 + 12 + 11 = 59 (PR by 6)

    Last February we did this and I scored 7 + 18 + 9 + 9 + 10 = 53

    In retrospect I should have tried for 1 more pushup and 1 more situp. 7 cals on the rower gave me 3-4 seconds rest during my work interval, and 8 cals is definitely achievable, but I’m afraid it would derail the rest of the WOD. Had a great time WOD’ing with Ben, Craig, and Leah. Ben and Craig have some crazy screams. You guys should audition for some high end haunted houses.

  14. 5 + 12 + 4 + 3 + 7 = 31

    I had more row and squats in me but was pacing myself too much. Was at 7 pullups until last two rounds and pushups were just embarrassing. I would like to thank Christina for not calling noreps on my last 2 push sets. On the up side, I’ve got an opportunity for a good PR for next time. =D

    Oh and yelling makes it hurt less…

  15. Did a subbed version of “Tabata This”

    Walking Lunges: 10
    Squats: 15
    Back Extensions: 15
    Kettlebell Swings (Russian standard, 1 pood): 7
    Situps: 12

    total: 59

    Everyone did really well in the 4:00 class. Always fun to coach you guys! Worked out during the 5:15 class. This was rough.

  18. 5+16+8+7+12=48

    I think the 6:30 class had a bit of an advantage by strategizing based on everything we heard from previous classes. I only wasted about 10 pushups worth of energy during the workout by hitting my goals, stopping and maximizing the rest period. Good job everybody for kicking their own asses!!

  20. Ended up with 6 – 17 – 8 – 7 – 9 = 47

    Situps killed my score at the end. Held pushups at 12 until last couple of rounds. Feel like I could have pushed it to 10 on the pullups. Felt dead after this one….well, more like I had been murdered….violently.

  21. 6+18+7+10+10 = 51 (PR by 16)

    I gamed well on squats and pushups. I should have gone a little harder on the row, pullups, and situps. I think I could have held 7 calories on the row, 8-9 on the pullups, and 11-12 on the situps. I’ll try that next time.

    Enjoyed the 6:30 class! It’s good to be back in the box. You guys are awesome!

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