Tuesday 100126
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 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.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
Post reps to comments.
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Photos
January 25th, 2010 on 8:22 pm
First off,
Well done Zack, in the words of our boy Scott Q @30″you did put a ring on it”.
Second, rocked out at Kaizen Crossfit today, “Filthy 50″ First real WOD since I left PCF, time was not amazing but was able to rock 39 DUs in one go.
Vaughn, where you at?????
For those of you who called me over the tragedy this weekend, thank you so much, you remind me of what I left behind.
I miss you all dearly.
Vegas Mike out
January 25th, 2010 on 10:16 pm
seems like a Crossfit activity…
Meat Week!
http://www.meatweekisreal.com/chapters/washingtondc
January 26th, 2010 on 6:43 am
Pull-ups, 17 first 10 done strict, rest (as ugly as they were) done using red band. Arms tanked after the first 3 rounds. Only counted chin over bar
Push-ups, 58 knees with plates. Wanted to do this Rx, but my arms were shot after the pullups.
Sit-ups, 75
Squats. 88
Total: 238. Fell way short of Rx, but happy with my performance since I tried to do the pullups no band.
January 26th, 2010 on 6:51 am
295
Pullups 58 using black and red bands
Pushups 47 did a whopping one strict, then went to knees w/ hands on weights
Situps 80
Squats 110
January 26th, 2010 on 7:02 am
262
Pullups – green band = 45
Pushups – knees/plates = 40
Situps = 77
Squats = 100
Just happy to have survived this one…while keeping my pre-WOD snack down.
Excellent pic of Hilary today!
January 26th, 2010 on 8:07 am
Any other beer geeks out there? This video is hysterical. Mr Penguin, this ones for you. Click link in my name.
January 26th, 2010 on 8:19 am
Pull-ups: 40
Push-ups: 41
Sit-ups: 90
Squats: 110
Total Reps: 281 Rx’d
January 26th, 2010 on 8:41 am
295 Rx’d
January 26th, 2010 on 8:44 am
260, band assistance with the pull ups.
January 26th, 2010 on 9:04 am
264
used the blue band on pull ups and dumb bells on my push ups (which I did on my knees because my shoulders need more strength) to avoid right wrist pain.
For those of you coming this evening, here is some advice: Push yourself through the pull ups and push ups and then you can really rock it out on sit ups and squats. That is where I gained a lot of reps. Oh, and don’t forget to focus on counting.
January 26th, 2010 on 9:06 am
For Alli who said the soreness has gone away, this workout may change that.
I hate this wod, but will be there at 5 … unfortunately.
January 26th, 2010 on 9:26 am
321, Rx’d, broken down as follows:
pullups 10, 10, 9, 6, 7, 5, 5, 5 = 57
pushups 8, 8, 8, 8, 12, 10, 10, 9 = 73
situps 12, 10, 10, 10, 10, 11, 11, 11 = 85
squats 12, 12, 13, 13, 13, 14, 14, 15 = 106
January 26th, 2010 on 9:27 am
277 — using pull up band
January 26th, 2010 on 9:34 am
I have a bad feeling I’m going to lose my place as the only WOD that I’m on the PCF leaderboard for… sad spider monkey.
Let’s try this again… so yesterday was my birthday and unfortunately I spent it working until near midnight (apologies to people who saw my post yesterday and were looking for me). I had wanted to do a chill dinner at Eleventh with good company (i.e., PCFers), so I’m proposing to make good on this after the 7 pm WOD for those interested in joining. Post if you’re coming or e-mail me at aaron.kozuki at gmail.
Sharon, what’s your e-mail… let’s talk about coordinating parties.
January 26th, 2010 on 9:45 am
sdichiara at gmail.
Happy belated Bday Spider Monkey
January 26th, 2010 on 9:46 am
Spider Monkey, I can be there tonight, but even though it is your birthday, I refuse to spank the spider monkey…
January 26th, 2010 on 10:12 am
Spider Monkey, It’s illegal to work all the way through your birthday. Violation #764 of Kassi’s Work Rules.
January 26th, 2010 on 10:15 am
Yeterday’s Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/01/26/100125/
Chris K. also got 315.
January 26th, 2010 on 10:21 am
I’ll also be there at 5pm and will be bringing extra excuses if anybody needs to borrow some.
January 26th, 2010 on 10:24 am
Brian id like to borrow your top three excuses I have a feeling I will need them all.. 1. I am sure my diet sucks, but need the other two. Thanks
January 26th, 2010 on 10:34 am
Paleo Challenge Meeting tonight at 7:15pm at Moby Dicks.
This is open to anybody that wants to ask questions about nutrition even if you’re not doing the Challenge.
January 26th, 2010 on 10:39 am
I was going to go with:
“I’m still fat from all the milk.”
“I haven’t taken care of my calluses recently.”
“I am a charter member of SHAPE.”
“My long torso makes me bad at sit-ups.”
“We should have a 200lb+ division on the leaderboard for all bodyweight WODs.”
Hope that helps.
January 26th, 2010 on 10:40 am
Spider Monkey,
will try to make it at 7pm. hopefully I can make the 6pm WOD. If not, I’ll do the 7pm WOD and then meet you all at 11th Street at 8.
Small chance I won’t make it at all due to a work meeting today that could run very late.
January 26th, 2010 on 10:40 am
Vaughn
go to Kaizencrossfit.com, the 5pm WOD is reborn in Vegas.. Go STELLA
January 26th, 2010 on 10:45 am
Aaron, I agree a Clydesdale division would be great!
Vegas, what a suprise….
January 26th, 2010 on 10:47 am
From Kaisencrossfit “Clydesdale Mike getting after some KBS in his Paleo shirt!” AWESOME!
January 26th, 2010 on 10:48 am
Just to be clear:
Dinner at 11th after the 7 pm WOD, so at 8-8:15 pm.
Paleo eaters, we’re convincing 11th to make a PCF lamb burger that would fit the bill.
January 26th, 2010 on 10:49 am
In honor of Eddie Van Halen’s 55th birthday today, I would like to request some appropriate WOD tunes.
http://www.youtube.com/watch?v=g0XLKcMoXRE
January 26th, 2010 on 10:49 am
If Aaron PCF gets his Clydesdale division, then I want a spider monkey division as well for heavy sh!t.
January 26th, 2010 on 11:09 am
I have to second the spider monkey on the need for a separate division for those of us in the 145-155 lb weight class for strength days and rowing.
January 26th, 2010 on 11:11 am
It wouldn’t be an excuse if it were fair, so no lightweight division.
Also, I will change this excuse as soon as I reach 199lbs for an under 200lb division for all heavy WODs … though I am still in Jon’s division then, so maybe a under 200lbs, over 5’7″ division to eliminate Jon.
January 26th, 2010 on 11:22 am
I love this WOD….it doesn’t love me.
January 26th, 2010 on 11:29 am
BTW, if anyone has an extra guest pass for sectionals I’m in.
January 26th, 2010 on 11:36 am
there is a lightweight division- its called the womens division, not sure how to apply its never been an issue for me.
aaron- you can eliminate Jon from the rest of PCF with a “runs a 5k in under an hour” division
my excuses include:
- “This galvanized bar is too slick to do butterfly kipping on if you weigh over 85 lbs”
- “This galvanized bar is too slick to do kipping pullups on if you weigh over 150 lbs”
- “I have 20% more distance to cover than everyone in here for all exercises in this WOD”
January 26th, 2010 on 11:39 am
Mr. Penguin is back in the mix.
Gabe, that is the greatest video ever, particularly the very end.
“…I have the humor of a human, the fish eating ability of a penguin, and the strength of a baby wolf”
Classic.
Vegas, whats up man.
Spider Monkey, Happy belated bday
January 26th, 2010 on 12:00 pm
ooh- another awesome excuse for this one for the big guys “lets compare power output”
http://www.performancemenu.com/resources/powerOutput.php
For me doing 75 reps of each pushups, pullups and squats in 12 minutes yields:
Work Performed
95418.33 joules
9729.81 kg-m
70380.56 ft-lbs
Power Output
132.53 watts
0.18 horsepower
97.75 ft-lbs/sec
Jon at 5’7 and 170 would for same rep scheme/time would be:
Work Performed
66270.64 joules
6757.62 kg-m
48881.22 ft-lbs
Power Output
92.04 watts
0.13 horsepower
67.89 ft-lbs/sec
5 star excuse if you ask me
January 26th, 2010 on 12:05 pm
Stop whining like a bitch and just work out.
Bam!
January 26th, 2010 on 12:07 pm
Gabe,
Hilarious!
Mr. Penguin, your chlly disposition has been missed!
January 26th, 2010 on 12:11 pm
brian- can we implement a minimum height for blog posting? It seems the shorter the person the less valuable their contribution to the discussion…
January 26th, 2010 on 12:13 pm
Sharon, OH SNAP!
Mike, I’ll have on your favorite striped shirt this Saturday!
January 26th, 2010 on 12:16 pm
That’s why Jon doesn’t post much and Brian quit his job to post on the blog full time.
January 26th, 2010 on 12:16 pm
Hi All:
If anyone is free Wednesday night I wanted to let you all know about a Haiti Fundraiser my co-workers at State Dept. are hosting. It’s Wednesday night at Ghana Cafe from 6 to 11. Ghana Cafe is at 1336 14th Street, NW, Washington, DC 20005. There is a $5-$10 donation recommended at the door. My co-workers and I will be guest bartending and all tips go to the cause. Also Ghana Cafe will contribute $1 for every beer purchased and $2 for every mixed drink. 100% of the money raised will go to Doctors without Borders and the Foreign Service Nationals Emergency Fund (which helps foreign national employees of the State Department in emergency’s) for work in Haiti.
I also put a flyer up in the gym. Hope some of you can make it!
January 26th, 2010 on 12:18 pm
The painkillers make me nasty.
January 26th, 2010 on 1:16 pm
290
Pullups 52 using black and red bands
Pushups 51 knees w/ hands on 45# weights
Situps 83
Squats 104
January 26th, 2010 on 1:22 pm
I agree with mike m…it does seem that those who need to jump to reach the pull up bars have a lot to say
January 26th, 2010 on 1:26 pm
Condition,
your just jealous because you don’t have a 3.5inch full ROM for your bench or DL!
January 26th, 2010 on 1:38 pm
Pete,
I think the Condition is looking for a 3.5 inch full ROM with Mike M.
January 26th, 2010 on 1:45 pm
Conclusion and Sharon,
BOOM goes the Dynamite!!! It’s still a bigger ROM than DF Pete’s
January 26th, 2010 on 1:49 pm
But my ROM has more power! and it just keeps going…
January 26th, 2010 on 2:02 pm
Ok I’m done insulting Mike for today and have a serious post.
If you or anyone you know is interested in a dog, please check out the following link http://www.harneycountysaveastray.com/. The hoarder had over 100 dogs on his property, living in squalid conditions and suffering in the freezing cold. These dogs will be shot if they are not adopted out by March.
January 26th, 2010 on 2:06 pm
I am up for ROM with anyone of adult height. Working out with short people kind of makes me feel like a grade school PE class. Wait…we are still talking about working out right?
Its also well a well known fact that many short people do not have souls.
January 26th, 2010 on 2:12 pm
and apparently neither do us daywalkers
January 26th, 2010 on 2:26 pm
345 RX
Happy to be back in the gym and see everyone this morning!
6 months ago my score was 384. Kind of a large decrease. I’ll make up my own excuses that I’m still recovering and my pushups are weak because I laid off of them for 6 months. Probably also lost a few reps on sit ups and squats. I think my pullups were pretty much the same.
January 26th, 2010 on 2:41 pm
I expect my score to go down because I am actually doing full ROM push-ups now. My Cindy score went from 27 to 24 because of that!
January 26th, 2010 on 3:35 pm
348 RXD
I paced, which is reflected in the breakdown and probably means I should have gone hard on the first three movements. Breakdown was 50 pullups, 30 pushups, 120 situps, and 148 squats.
Aaron, damn you.
January 26th, 2010 on 3:41 pm
I have a soul.
Bastard.
January 26th, 2010 on 4:32 pm
Alli, um… yeah. That’s the last time I’m believing you when you tell me you’re going to suck at a workout.
SHAPE members, who’s with me at the 1700?
(For the new folks, that’s Sucks Hard at Pushup Exercise. Dan is the proud founder.)
January 26th, 2010 on 4:39 pm
Today’s dose of inspirational lovin’! It may or may not be a link at my name. Otherwise cut n paste.
http://www.youtube.com/watch?v=jnqpYKx8Fvk
January 26th, 2010 on 5:08 pm
Please see link above
January 26th, 2010 on 5:39 pm
Hahahahahah.
Kyle you win.
January 26th, 2010 on 5:55 pm
360 Rx.
January 26th, 2010 on 6:17 pm
325 Rx’d
Sarah, thanks for showing me your rack. Impressive.
January 26th, 2010 on 6:23 pm
I haven’t done this years probably.
I was pretty happy
372 Rx’d
January 26th, 2010 on 6:40 pm
I lack the ability to count during WODs!
293 – Rx’d
January 26th, 2010 on 6:43 pm
339 RXd
Contrary to how I looked after the WoD I do feel okay and am still alive. Thanks to everyone who checked in.
I echo Jon’s quote that “there is nothing more dangerous then a crossfitter coming back from a forced break.”
In
My
Face
January 26th, 2010 on 6:49 pm
345 rx’d
January 26th, 2010 on 6:57 pm
322 rx’d
January 26th, 2010 on 7:08 pm
356
Didn’t do chin over vertical plane of the bar, so not rx’d for the 5 pm class, but good for comparison with past performance, which was 361.
January 26th, 2010 on 7:11 pm
320 with jumping pull ups and knee push ups with plates
January 26th, 2010 on 7:12 pm
315 as RX’D with Chest-to-Bar Pullup
Great work 5pm
January 26th, 2010 on 7:12 pm
251 Rx’d
January 26th, 2010 on 7:33 pm
319 Rx’d. Push-ups were awful…but ROM on everything was legit. Much room for improvement!
January 26th, 2010 on 7:38 pm
402 RX’d. Felt surprisingly good. Should’ve tried C2B pull ups.
January 26th, 2010 on 7:48 pm
243 with blue band and strict pushups
last time was 235 with blue band and lots of knee pushups
January 26th, 2010 on 7:57 pm
356 as rx’d. Great job 6pm crew!
January 26th, 2010 on 8:01 pm
299 with blue band and knee pushups. that was not one of my favorites!
January 26th, 2010 on 8:15 pm
329 rx’d and now crushed.
January 26th, 2010 on 8:22 pm
402 rx’d
January 26th, 2010 on 8:26 pm
if “chin over the vertical plane of the bar” was prescribed, then i did not do it rx’d.
January 26th, 2010 on 8:29 pm
312 rx’d
January 26th, 2010 on 8:33 pm
307 rx’d. It took me almost an hour after the wod to feel back to normal.
January 26th, 2010 on 8:43 pm
299 rx’d.
January 26th, 2010 on 8:48 pm
358 RX’d
January 26th, 2010 on 9:10 pm
After my infinite wisdom and the amount of time it took to calculate my score…378 Rxd. That was hard, and a much needed rest day tomorrow. Great job to all the 5pm people.
January 26th, 2010 on 9:31 pm
324 RX’d.
January 26th, 2010 on 9:48 pm
As rx’d: 340. I am happy to report that this is probably my most legit TSE score, ever. Normally, my push ups are less than spectacular; however, I’ve been working on them and damn it, no sloppy reps this time. EACH. AND. EVERY rep was thighs, chest and chin to the deck. I’m talking L-E-G-I-T. Proud of that.
In the excuses category, I’m exhausted (4th day on), legs were tired from yesterday’s squats, and my damn grip just kep slipping on the pull ups.
Anywho…this WOD is exactly the kind of thing I suck at, so I feel pretty ok about this.
January 26th, 2010 on 10:18 pm
291 rxd – i felt great during this wod but my pullups need work.
Squats are another story but i was pleased to get through them without pain.
January 26th, 2010 on 10:18 pm
Um, Ericka’s pushups were nothing short of beautiful. I will forever be jealous. Good work lady.
My score was 349 rx’d. Thanks to Erika for the push, those pullups/pushups/situps/squats were killer and probably the hardest part of the WOD.
January 26th, 2010 on 10:58 pm
362 Rx
January 26th, 2010 on 11:02 pm
Total: 356, thanks Chad for ensuring strict ROM and pushing me to keep the intensity up.
January 26th, 2010 on 11:04 pm
rx’d
January 26th, 2010 on 11:28 pm
Was to be my day off today, but a colleague talked me into running around Central Park. He said it was a bit over six miles, but what do I know. I still don’t get why people run.
January 26th, 2010 on 11:49 pm
348 rx’d
January 27th, 2010 on 6:32 am
265
January 27th, 2010 on 9:10 am
321 rx’d wanted to curl up in ball when finished
January 27th, 2010 on 9:31 am
Nice work, everyone.
Leaderboard: http://pcfwhiteboard.wordpress.com/2010/01/27/100126/
January 31st, 2010 on 11:09 am
330 – 70 – 73 – 80 – 107: not so good on the pullups today, and never good on the pushups.
June 28th, 2010 on 8:01 pm
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