Saturday 120114

“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”.

Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.

Compare to 101011.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

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.

More info on the CrossFit Kids The Gauntlet competition, January 28-29, 2012, at the LA Expo - video [wmv] [mov]

GD is definitely reverting to his California surfer dude look.

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)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

CrossFit Camp Eggers

Hero WOD “Mr. Joshua”

5RFT:
Run 400 M
30 Situps (sub for GHD situps)
135 pound deadlift, 15 reps (sub for 250 pounds)

23:55

RIP SO1.

Saturday 120114

Nate Pack scaled
15 mins AMRAP: 2 squat muscle-ups, 4 Shoulder-press pushup , 8 24kg kb swings.
9 rounds + 2 mu

So the scaled workout for puppies means 2 minutes of each movement Tabata style, followed by 30 secs rest or a full 1 minute rest

So the scaled workout for puppies means 2 minutes of each movement Tabata style, followed by 30 secs rest or a full 1 minute rest

I should take one minute.

20110114

Back squat 3-3-3-3-3

100-110-120-120-125(pr)

almost half a year ago that I pr’d on back squat. 

Proudly reprazzentin’ Salerno CrossFit !

quick 1-mile W/U, then puppy-ish Tabata WoD:

4 intervals each of
Squat - 11
Pull-up (honest-to-goodness pull-ups, since there’s no assist machine here) - 4
Push-up - 7
Sit-up - 9
Row (had to do last because both machines were occupied at the beginning of the workout) - 5

Overall score = 36.  Since this is my first ever Tabata workout, it’s both my best and worst benchmark LOL.

First WOD here! It’s taken me 10 months and 35 pounds dropped to be able to get through a full workout. Did as Rx’ed for bigdawgs/pack!

Modifications: assisted pullups with 60% bodyweight assist; box pushups

Score: 5, 11, 7, 7, 15 = 45

WoD 10.12-11

CFWU

Bench press 2-2-2-2-2-2-2-2-2-2
80kg-85kg-90kg-95kg-95kg-95kg-95kg-95kg-95kg-95kg

Could prob have done 95kg for the entire wod, but havent done bench press in quite a while, and i didnt have a spotter…

So I didn’t quite grasp the tabata workout..so my cousin who owns Crossfit Cadence in Los Gatos sent me some work outs to do on my own to get started:

5 Rounds for time of:

Run 400m
15 dumbbell thrusters
15 burpees

time of 21:40

this was a butt kicker I must say..I am really enjoying crossfit and plan to continue..

I’ve been doing CF for the past few weeks and I find myself leaping and bounding around the house..is that normal?

January 14, 2012

Back Squats 3-3-3-3-3

Warm up

Back Squats 205 x 3, 225 x 3, 240 x 3, 245 x 3(PB), 250 x 3(PB)

“Tabata This!”

Tabata Row=5
Rest 1 minute
Tabata Squat=8
Rest 1 minute
Tabata Pull-up=2
Rest 1 minute
Tabata Push-up=5
Rest 1 minute
Tabata Sit-up=6
TOTAL=26 FIRST EVER ATTEMPT!
ALL RX!!!!

Yesterday I posted something about “attacking” Filthy Fifty. Actually got to it today but guess who got attacked? 

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball - USED 8 kg / 17.6 lb med ball, heaviest at the Y
50 Burpees
50 Double unders

Time: 25:56

The WOD begins with my least favorite CF staple, box jumps. I just about have to break up each jump, only strung about five doubles together. Only KB swings, walking lunges and - surprisingly - double unders done unbroken. I was just about done when beginning the set of burpees, which took me about 6 minutes.

EDIT: During the warm-up I did some jumping pull-ups just to gauge the height of the plate stack I was jumping off and on the very first PU I came down on the edge of the plates and twisted my ankle. It didn’t bother me during the workout but I’m feeling it now.

WU: row 1000 m, some mobility stuff and squats

“Filthy Fifty”
Pack:
For time:
35 Box jump, 18-20 inch box - 20”
35 Jumping pull-ups
35 Kettlebell swings, 1 pood - 35#
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions - good mornings 45#
35 Wall ball shots, 14-20 pound ball - 12#
35 Burpees
35 Double unders

20:21

Compare to last: 20:39 w/18” box jumps, 30# kb swings, 25# good mornings & single unders.

Saturday 14 January 2012

Box Squat 12 x 2 @ 55% of 1RM on 1:00

75kg

Bench Press 12 x 2 @ 55% of 1RM on 1:00

50kg

“Jackie”

For time:
Row 1000m
50 Thrusters, 45 pounds
30 Pull ups

10:14