Working out by yourself at CrossFit – Fun? No fun? You love the attention?
Tabata Messed Up
4 consecutive Tabatas. Thatβs 8 sets of 20 seconds of work followed by 10 seconds of rest forΒ eachΒ of the following:
Burpees
Box Jumps
Knees to Elbows
Double Unders
Score isΒ totalΒ number of reps.
Compare to Dec.20/10
Love the pic of Chantal!
I don’t mind working out by myself, so long as I’m at Crossfit… I wouldn’t do well at home or at a ‘regular’ gym.
QOD: If I wanted to workout alone, I’d do it in my garage.
WUx2
Push Jerk 3x
95-115-125-135-145 (a bit of shoulder flexibility issues. Having trouble locking out on the catch)
“Tabata Messed Up”
Burpees
Box Jumps
Knees to Elbows
Double Unders
Score: 305 (Previous score was 323 in Dec)
Cleans x 5
95,105,115,135, never made it to final set….time.
βTabata Messed Upβ
Burpees
Box Jumps
Knees to Elbows(bar)
Single unders
263
Only my 2nd ever morning class. I noticed a difference in energy and strength, but not enough to keep me away. First set of box jumps, after burpees, I missed the box and smashed both chins. I missed the first 2 sets and the last 6 were pretty lame. I blame this on the early training, the previous burpees and racing Kevin.
ouch!
Chins or Shins? Either would be painful π
Stick with CrossFit buddy. That double chin will be gone in no time.
hahaha!!!… Every time I read this it makes me laugh out loud! Needed that! π
(sorry Rob, hope your OK, really)
Tabata Messed Up
Burpees – 57
Box Jumps (24″) – 110
K2E (Bar) – 49
Doubles – 171
Total – 387
And a fantastic cashout of 2min in a squat π
I sent out an email last night with a link to a member survey. If you haven’t filled it out yet, please take a few minutes to do so. THANK YOU to the 26 that have already filled it out. Lots of great feedback.
WU x2
Cleans x3
80 85 95 105 115
Tabata Messed Up
Burpees – 50
Box jumps (Jump up and step down – shins) – 40
K2E (Bar) – 43
KBS (subbed DUs – shins) – 74
Total – 207
Happy weekend!
Shins = baby ????
WU X 2
Strength: Deadlift 3’s
140-145-150-155-160×2 failed 3rd
Tabata Messed up
8 rounds of 20 seconds, 10 second rest
Burpees: 17
Box Jumps: 47
Situps: 61
Skipping (Singles): 197/3=66
REPS: 191
*****miscalculated this AM, cheated myself out of 30 reps****
Doing math after a WOD should be illegal. (Kevin would you correct on the white board for me, just makes me feel better π thanks)
Same amount of reps as December, Burpees and Box Jumps were lower in December but Situps and Skipping were higher this AM.
Cashout: 2 minute squat
This week was tough, but good!
I don’t really have the motivation to workout at home.
The Group dynamics at Crossfit are a big motivator for me to go and push as hard as I do there as opposed to what I may do by myself.
Love the attention? Took this QOD 2 ways: Do I love working out for others to watch my performance, no. Do I like the “attention” as in motivating cheers and high fives and “You can do it” yes.
WU x2
Shoulder Press 3 sets of 10
35-45-50
Tabata Messed Up
Burpees β 41
Box jumps (Jump up and step down β back) 38
K2E (Bar) β 36
DUBs subbed singles -(287 divided by 3 = 95)
Miscalculated this morning
Total β 210
I liked this one!
Holy Stink that’s a lot of Burpees!!
I β₯ Burpees
QOD: I don’t mind working out alone either at Crossfit or home just need some music and I’m good to go!
Strength: OHS 3β²s
35-40-45-50PR-55 PR
Tabata Messed up
8 rounds of 20 seconds, 10 second rest
Burpees:
Box Jumps:
Situps:
Skipping (Singles):
REPS: 194
Cashout 2 min Squat
Surprisingly I liked this one!
Mobility X1
WU X 2
Strength: Shoulder Press 5 reps
15-25-35
WOD: Tabata Messed up – modified
8 rounds of 20 seconds, 10 second rest
Burpees: 12
Box Jumps: 31
Sit-ups: 32
Skipping (Singles): 101/3 = 33
Total Reps: 108
Cashout 2min Squat,
Looking forward to trying this one again. Should have stated with my burpees first instead of starting with the box jumps. By the time I got to the burpee rounds I was ready to pass out!
Great work Melissa. Good to see you in the morning ;O
Great Job Melissa!!
Hey CFM! Just thought I’d share. I almost never work out alone anymore, I love the team experience…it’s tribal almost. However, every once in a while you’ve got to go in by yourself, put some GNR on, load up the bar and lift like a motherf**r.
Have a good weekend!
Stretch your groins!
Nice buddy!! and I will stretch – thank you
QOD: I’ve never really worked out by myself at CFM, not sure what it would be like. I’ve done the intro WOD and running by myself at home, but thats about it. I expect that WODs with heavy weights might be less motivating to do by myself. It’s fun to cheer and be cheered, sharing the pain.
QOD: I have worked by myself on a few occasion. So I would say for me no fun. When I used to play hockey, whenever the team scored a goal, nomatter who it was, the celebration was done by ALL team members. I find the same at CrossFit when 1 or more peeps are there with me. Celebrating getting through the WOD as a team. What a great feeling!!
I’d rather word out with others, else, I’d just stay home and Workout there. If I showed up and the class was empty, I’d still do the WOD but probably would be less motivated.
Fun? No fun? : No Fun.
You love the attention? : I get attention from the coaches as needed anyways, full or empty, it’s never mattered.
Its been hard staying away from the gym. I miss my fellow Crossfitters π
See you all Monday π
*work out
Congratulations to Sonia and Andrew on their new baby. Leela will make a strong addition to the CF family.
WOOOO HOOOO!!!! Congrats to the both of you!
Congrats!
WHAAAAAAATTTTTTTTT?????? BABY IS HERE???????? YAY!!!!!!!!!!!!!! And you thought you were going to be late Sonia! Congratulations!!! π
Congrats Sonia!
Wow! Congratulations you two. Pretty close to your due date for a first baby. Can’t wait to see her.
Congrats Sonia!! π
OH, I just cried. Congratulations Sonia and Andrew and Happy Birthday baby Leela π
Congrats Sonia and Andrew!! Cant wait to meet her!
Congrats Sonia and Andrew. Welcome baby Leela! Hope Mom and baby are doing well. Will you be doing the WOD tomorrow, Sonia? LOL
I don’t like working out alone, more motivated with others around. If I run on my own, my times are normally a lot slower than doing as a group at CF.
CFWU x 2
Strength – Good Mornings x 5
45-65-85-105
WOD – Tabata Messed Up
Burpees – Mostly on one leg – 60
Box Jumps – 20″ and stepped -64
Knees to Elbow – Bar – 60
KBS 53# – 51
Total Reps 235
Cash Out – 2 Mins Plank I think I dropped 3 times
Shoulder Press x 3 – 35-40-50-60
“Tabata Messed Up” with Sit Ups – 277
Nice score Jane!
QOD: I actuallly don’t mind working out alone. I just put music on full blast and get in my own world. A group work out is fun also.
wu x 2
OHS 10’s
15-25-30-35-40
Tabata Messed up
Burpees= 28
Box Jumps = 58
V snaps = 81
Singles= 389 = 130
total 297
Pretty surprised that it takes me 20 sec to do 3 or 4 burpees.lol Hip flexer was soar again. Bought some cold-hot pack; Its gonna get better π Great work Julie!
Congrats Sonia and Andrew. What a beautiful name, Leela. Hopefully everything went well. Can’t to see her
Strength: Deadlifts
95×5 – (1 RM) 115 – 135 – 145 – 165 – 175 – 185
~ Matched previous PR from Nov 2010. Had not lifted that heavy since then due to sciatic nerve injury. Very happy to be able to do this weight again.. and it felt like I could have done more π
WOD: Tabata Messed Up
~ Burpees……. 37
~ Box Jumps…. 45
~ Sit Ups………. 71
~ Skipping…… 135 (singles: 406/3)
TOTAL: 288 (miscalculated at the gym)
PR from Dec 2010 of 45 reps π
Followed by the quad burnin’ Squat Hold for 2 minutes+
Really like this type of workout! Great class today.
Great way to end a hectic work week.
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QOD: … answer: No, would not like working out by myself. Motivation often comes from having someone in a class that you can feed off of. It can be watching someone in front of you that you are trying to keep the pace with, or having that thought of “if he/she can do it, so can I”, that makes us push ourselves that much more.
===============================================
Congrats Sonia on the arrival of your baby girl!!
Great job Tracy!
WUx2
Push Press 10RM
95-105-115-135(PR reps)
WOD, Rx, started on burpees: 184
A tough one, was fun, in the Crossfit sense.
Thank you Gabrielle for providing me with a much needed bandana.
You’re welcome! And thank you for reminding me I need to wash it lol
Congratulations Sonia and Andrew on having your baby girl!!
WUx2
Strength – Back Squat X5
135-155-175-195-215(PR for reps)
WOD: Tabata Messed Up
Burpees — 57
Box Jumps — 64
Knees to Elbows– 41
Double Unders — 80
Total –>242
PR of 3 reps. Dec 20 I did singles instead of DU.
cashout: Squat Hold for 2 minutes
Great job evening folks!
Have an excellent weekend fella CrossFitters!
Congrats Sonia! I really love the name! I hope mommy and Baby Leela are doing well!
WU x 2
Cleans x 3
55-65-75-85-95×1 a few times (PR by 5)
Practiced my technique with the 95 but I’m still pulling with my arms… Thanks Gabrielle for the coaching!
– Burpees: 32
– Box Jumps 18″: 41
– Sit ups: 69
– Singles: 276/3=92
TOTAL: 234
That was sweaty but a lot of fun!
QOD: I wouldn’t push as hard if I was working out by myself though I’m used to finish the WOD by myself. It was bothering me at the beginning but now I’ve come to see it differently: my goal is to finish every workout and compete with myself.
The support of the team is definitevely positive for me and helps me to keep going!
Excellent goal to have!
That’s a huge shift in goals Nath. I absolutely agree, Somehow CFT brings it all into focus!
Great job Nathalie!
Push Jerk 1RM –> 135-155-185-200 (failed)
WOD w/ 24” box –> 342 (PR by 32 reps)
Doesn’t it feel good to post again?
C’est beau ca Pierre!
WU x 2
Back Squats:
100-120-135-155-170
Tabata Messed Up
Double Unders: 103
Burpees: 40
Box Jumps – 20″: 67
K2E: 40
Total = 250
Compare to Dec/10 of 267….With the exception of BJ, all scores were down. This was one tough WOD. Recovery took awhile this a.m.
BIG congrats to Sonia & Andrew on a healthy Baby Girl. I can’t wait to see her. (I LOVE that new baby smell)
Push jerk (5x)
65-75-85-95-105
Tabata messed up (Scaled K2E for knee bent V snap)
Total 342
Have a good weekend everybody!!
What an amazing total. You constantly rock the WOD’s. When the aliens come, I want you on my team!
Nice!
WU x2
Shoulder Press x 5
95-105-115-125-135
Tabata Messed Up
Burpees β 36
Box jumps (24#) 52
K2E (Bar) β 42
DUBs subbed singles -(263 divided by 3 = 87)
Total β 217
Congrats Sonia!
QOD: working out in a group is much better then working out alone. It’s definitely more enjoyable and motivating.
WUx2
Strength: (x10) Back Squats
125-135-135
WOD:
DUs: 18-18-20-14-10-25-32-26 = 163
Burpees: 9-9-8-7-8-7-7-0 = 55
BJs: 10-10-12-10-10-8-8-10 = 78
K2E: 0-9-9-10-7-7-6-6 = 54
Total : 350
Happy to be back after 1 week off – haven’t taken much time off but been sick a bit: This WOD was awesome!! Taking 2 rounds off during the WOD was smart for me and great – happy I did!! Welcome to Nadine and Sheldon!!
WU X 2
Strength OHDS 5’s
40-45-50-55-60-65
Thanks for the pointers Gabrielle…made the last 2 weights seem easier than the lighter ones!
Tabata Messed Up
4 consecutive Tabatas. Thatβs 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:
Burpees 37
Box Jumps 45
Knees to Elbows (v-sits) 56
Double Unders 68
Score is total number of reps. 206
I haven’t done this one before so wasn’t sure how it would all turn out, but I’m glad I stuck with the DU’s even though I would have done better with the singles.
I’ve enjoyed all the workouts this week – yes even the 5 k run which is soooo not like me to say π Nice job everyone, and welcome to all our new members this week (including baby Leela); great to have you on board! Enjoy your weekend everyone!
Front squats singles: 65, 75, 85, 95, 105
Low impact tabata messed up, thanks to Gabrielle π
Squats
Box steps @ 20 ”
Sit ups
KBS @ 25
245
Congrats Sonia and Andrew on the arrival of your baby girl!!
J’espere que maman et bebe vont bien.
Sonia, you were @ the gym Wed!!!!!
You are amazing! Congrats to both!
CFWU X 2
Cleans x 1
115-135-155-175-195F need to get under the bar & faster elbows.
βTabata Messed Upβ
Burpees
Box Jumps
Knees to Elbows(bar)
Single unders
Total – 225
Excellent work tonight 6:30 great to see a big crew on hand!
Second regular class for me since fundamentals. Messed up my calculations on the Tabata at the gym so I am fixing them now and making this the totals in my journal. I did sit ups instead of knees to elbows and I did single under instead of doubles so my total number was exaggerated because of the high single under count.
Shoulder press x 5 55, 60, 65, 75, 85lbs
Tabata Messed Up
Burpees 8-7-7-6-6-4-5-5 = 48
Box 3-4-5-4-5-6-5-7 = 39
Sit- ups 6-9-9-9-9-9-10-10 = 71 (scale from Knees to Elbows)
Single unders 36-35-30-20-26-40-39-38 = 264/3= 88
Total = 246
Can someone change the number on the board?
My 2nd full WoD aside from the lovely run. I really should have started with burpees. I did a 20″ box jump, sit-ups and singles but for a first week I have to say I feel better already and support has been great! Thanks for all the friendly encouragement!.
WU x2
Shoulder Press x5: 65, 75, 95, 105×4
WOD:
Single unders: 25-23-23-28-21-31-21-21= 171/3 = 57
Burpees: 6-4-3-4-3-3-3-2 = 28
Box Jump: 5-5-5-5-6-5-5-5 = 41
Straight-leg Situps: 8-9-8-8-8-7-7-8 = 55
Total Score: 181
Survived the full 2 min cashout!
Congratulations on the birth of Leela, Sonia and Andrew!!! I hope everyone is well and I look forward to seeing her soon – Sending you my best wishes π
WU x 2 plus 20 (+), 6lb, 10 ft wall balls instead of airsquats (at some point I’ll get you suckers!)
Strength deadlift 10s
65-85-95-115 and I did not have time for the last round
WOD modified for elbow and tibia issues
KBS (25lbs) 10-10-10-10-10-10-10-10 = 80 (my elbow did not like this so I decided on Vsnaps instead of K2Es at this point)
Squats 14-14-13-13-13-13-12-13 = 105
Box step-ups 8-8-9-8-8-8-8-7 = 64 (my right leg would hurt on every step down so I had a hard time finding my groove on this exercise)
V-snaps 10-10-9-8-6-6-7-7 = 63 (whoa did I ever find these hard!!)
Total 312 I love Tabata workouts, I actually really do π It’s especially easy for me to say this after the fact – hihihi.
I enjoyed being back at the gym and coaching again after a little recuperation time for my elbow and this “whatever” it is I’m trying to fight π
Great job on another tough one everyone and thank you for making it so much fun to coach π I hope you all have a great weekend!
Welcome back!
WUx2
Strength = Shoulder Press x 5
5-5-5-5-5
75-85-90-100-110
WOD: Messed up Tabata
Total score = 240
Tough one tonight. Great work 5:30 crew!
Thanks for the coaching and all your yelling Gabrielle!
Great to see you and Coach P tonight!
WU x2
Strength: Push Press
5x 50-55-60
WOD: Tabata messed up
– Burpees (24)
– Box jumps – 24″ (49)
– K2E (v-snaps-shoulder) (61)
– Double-unders (115)
total = 249