What do you do when you’re in a rut?
This has been a tough week. Lots of overhead, those front squats from Monday are still living on in the legs, and I think I’m still coughing from those sprints and burpees.
Today, we are all going to spend an intimate 15 minutes with the foam roller and lacrosse ball. Try to find the places that are hard to reach. Dig into the little spots between the muscles. And relax. Get loose for Tabata Something Else.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten 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.
Post total reps from all 32 intervals to comments.
Compare to Sept.10/12
Mob + WU x1
Group WU
Foam roll + lacrosse ball
WOD : โTabata Something Elseโ (more like tabata everything else!)
-pull ups : 37 (thought these went well!)
-push ups : 52 (these sucked)
-sit ups : 78 (almost keep my pace of 10 per round)
-squats : 121 (got a huge quad cramp after round 1… arg!)
Total : 288 Rx
I wrote 178 on the board… that’s what happens when you do math right after the wod at 7AM lol. Oops.
QOD: When I’m in a rut, I crave change. Depending on how bad the rut is will determine how much of a change I need. Sometimes its a hair cut, or a little shopping spree. The biggest rut I was every in was at the end of my BBA. To counter this rut, I moved to Mexico. A little extreme but it was one of the best decision of my life!
Nice work Val and I hear you on the leg cramps
Great job Val!
Mobility
WU x 1
Group WU
Foam roll of pain!!
WOD: ” Tabata something else”
48 Pull up
50 push up
71 sit ups
120 squats
Total 289 Rx
QOD: I have a lot of hobbies so whenever I find my self in a rut I usually re explore one of those hobbies I might have neglected for a while that usually leads to obsession for a few weeks. Last little rut I picked up my guitar for the first time in a few years.
Thankfully that doesn’t happen to often life has a way of staying interesting!
Great work this morning Francis. Keep practicing that kip on your pullups. Its just a timing thing…you have the strength as you do most of your pullups strict now, so your are ready to progress to full on kip for your WODs. ๐
Mobility, Warm-up, Roller, Lacrosse Ball
WOD: Tabata Something Else
Pullups = 12-9-7-6-6-6-6-6 = 58
Push-up = 10-7-7-7-5-5-5-5 = 51
Sit-ups = 10-10-10-8-9-9-8-9 = 73
Squats = 19-16-15-15-15-15-15-14 = 174
TOTAL = 306 (PR by 8 reps)
It drove me nuts that I had no break-down of my total last time, figured i’d keep count today. Good job morning crews!
God, what is wrong with my math… my total is 356! PR by 58 reps!!
No wait…. squats total was 124… Total score is fine. (damnit…)
LOL. You still have “WOD brain”…
I am clearly struggling with the eleventh component of fitness…
Nice work Mario
Mobility
WUx1
Group WU/Mobility
WOD: Tabata Something Else
Pullups (purple Band) = 48
Push-ups = 51
Sit-ups = 95
Squats = 134
Total = 328 (PR of 22Reps!) I’m happy with that plus last time i was on the Green Band for Pullups and i needed a band for push-ups too!!
Great Job Everyone! Happy Friday!
Holy score on the sit ups!!!
Awesome PR, especially with tougher progression on pullups and pushups.
Congrats on your PR. Big progress on reps AND dropping to skinnier/no bands. ๐
Holy sit ups, I don’t know how u do it… Super work
Awesome work Steph!
Great progress!
Thankx Guys!!
Mob / WU x 1
Group Warmup and Foam Roller “goodness?”
WOD as Rx’d
Tabata Something Else
Pullups = 63 (PR of 18 unbroken butterflys in 1st round!)
Pushups = 64 (from knuckles…arm killer)
Situps = 82
Squats = 100 (tweaked my left knee a little).
Last time I did this with burpees instead of squats and got 217, but I improved in each of the other movements so I am happy!
Oops, total was 309 Rx’d.
wow nice work on the unbroken butterfly pullups!
Awesome work on the Butterfly Pullups and nice PR! Hope your knee is ok.
Happy you enjoyed the Foam Rolling “Den of Pain”. I will bring a whip next time….adds to the authenticity……no? bad idea? LOL
There was certainly enough whimpering and moaning…
Great work Blake
At a boy Blake!
When I get in a run I enjoy coming to the gym, always makes me feel better even if I am sore and tired… Lol. This has been a rough week for me at multiple trips to Chiropractor, physio, and massage since my holidays but I push through anyway. No pr’s this week but I am still happy to be here. As a side note I hate taking time off from the gym I always go to hell….
Mobility
Wu x 1
Group Wu very fun…
Foam roll and lacrosse ball work
Wod: tabata something else
Tabata Pullups (87) grabbed a bar with too much chalk on it and on the fourth round tore the center of my hand doing butterfly’s…. Crappy
Tabata Pushups (74)
Tabata situps (73)
Tabata squats (111) legs were cramping up 3rd round in.
Total 345
Great work 6 amer’s
Another great Amanda show!! Awesome work this morning everyone.
I was careful about that, cleaned the chalk off my bar then dried it off before starting.
Good work!!
Yeah I will note that for next time I am going for a lot of Pullups
Yes, Im going to make a habit of that from now on.
I’m not surprised by your push up numbers… you machine!
Awesome work Shane!
Crazy numbers n the pulls and pushes! Miss WODing with you!
Nice work Shane!!!!
Way to go Shane! Your pullup score didn’t seem to suffer too much from the rip. Tough guy! ๐
Mob
WUx2
Roller, Lacrosse Ball
WOD: Tabata Something Else
Ring Rows = 16-16-15-14-13-13-13-13=113
Push-up = 20-10-8-6-5-6-4-5=64
Sit-ups = 10-10-10-8-8-9-8-9=72
Squats = 20-18-13-13-13-11-10-14=112
TOTAL = 361
Great score Shawn!
Mob
WU X 1
Group Warmup – 45 Birthday Burpees!
Group Foam Rolling and Lacross ball torture
WOD – Tabata Something Else
8 Rounds each of:
Tabata Pullups (Black Band) (32)
Tabata Pushups (61)
Tabata Situps (50)
Tabata Squats (80)
Total: 223
I had no idea what would be a good total # of reps for this, cause I didn’t look at the board before the WOD, so during the WOD I set my sights at reaching over 200 and I accomplished that, so I’m happy with that!
Great job Julie!
Way to go, Julie!
WU X 1
Group Warmup
Group Foam Rolling and Lacross ball.
WOD โ Tabata Something Else
8 Rounds each of:
Tabata Pullups 73 (+11 reps)
Tabata Pushups 60 (-20 reps)
Tabata Situps 81 (+3 reps)
Tabata Squats 102 (+9 reps)
Total: 316 PR of 3 reps
Not sure what happen last time but I have marked down pushups as the first movement. If I marked it down wrong then this could be a possibility: Pullups 73(-7 reps) and Pushups 60 (-2 reps).
It’s possible you started at pushups last time. We have started people at different stations before depending on class size, space etc.
Few people had pullups/pushups switched, like Joanna said.
It’s incredible how much pullups affect pushups, probly why the WOD is set up this way.
Then I most likely do have it written down right, it just sad to see such a big drop in pushups.haha.
Mob
Wu
Group wu foam roll etc
WOD
“Tabata something else”
Pullips
Pushups
Situps
Squats
245 reps
400 m run
Mobility
WU x 2
Group Warm-up
Group Foam Rolling and Lacross ball.
WOD โ Tabata Something Else
8 Rounds each of:
– Pullups 54 (green band)
– Pushups 55
– Situps 78
– Squats103
Total: 290
QOD: Change. Just got back from a Change Artistry workshop in Albuquerque which will hopefully help me reinvent myself at work. Over the past 14 years, I have never stayed at a place longer than 3 years as I need/crave change or something new.
I know what you mean. I’ve moved 14 or 15 times in 6 years. I’ve been in Moncton for over 3 years not (2+ yrs in my current house). That’s the longest i’ve been in one spot since I moved out of my folks house lol.
Sorry to clarify I haven’t been with the same company more than 3 years ๐
Nice job Kelly!
QOD: When I am in a CrossFit rut I just sign up for a class and go. I usually don’t expect much but almost always leave feeling glad I went. Those little helpings of awesome are what eventually gets me out of my rut and back on track.
MOB
WU x 1
Group WU
Foam Roller and Lacross Ball
WOD Tabata Something Else:
Pullups – Ring Rows – 64
Pushups – Red Band – 56
Siitups – 55
Squats – 69
Total: 224
QOD: Call a Coach ๐
LOL!
Warmup
Foam rolled
Pull-ups – 75
Push-ups – 67
Sit-ups – 105
Squats – 144
Total – 391 PR
Sean (aka Mr. 400), your scored made me push so hard. I wanted to get in the 400s. Next time! ๐
Sorry to those in the 3:15. I was loud and hyper….and swore a lot.
Holy smoke Gillyon that is a Superb job!
Very impressive Gillyon!
Atta girl! Un-freaking-real! Killer score ๐
Machiiiiiine!!
mob wux1
group wu
foam rolling +lacrosse ball work
wod
pull up( scale ring row) -83
push up(on fist )-91
sit up -86
squat – 163
total :423
Holy squats!! Nice work!
Nice job Gilles! That is average of just over 1 squat per second!
Great results Gilles!!!!!
Crazy legs! Look at that squat total! Nicely done, Gilles. Push up score was pretty crazy too. WOW
Mobility
Group WU
Foam rolling +lacrosse ball work
WOD
Pull ups(green) – 49
Push ups – 56
Sit ups – 64
Squats โ 115
Total :- 284 (PR of 125 from Sept 2012)
Thanks, Rob.
Holy smoke Kevin! That is a huge PR! Awesome improvements!
Awesome PR
Huge PR, great job!
Good job Kev
HUGE PR! Well deserved! You have been working your butt off. Impressive improvement, Kevin ๐ Congrats.
322 RX’d
Qod: i don’t get into ruts but when i do, I usually take a trip or just dive deep into my two passions, crossfit or running.
Great work Jack!
Mobility
Group WU
Foam rolling +lacrosse ball work
WOD โTabata Something Elseโ as Rx’d
Pull ups –> 64
Push ups โ> 61
Sit ups โ> 87 (used ab-mat)
Squats –> 131
Total–> 343 (PR of 25 from Sept 2012)
Great work 5:45!
Have a great weekend fella CrossFitters!
Great PR! Impressed that you used the abmat…you’re brave!
Nice PR Gab…..missing you already at the 6 am class!
Holly crap great work!
Congrats Gabe. Sweet PR! ๐
Mobility
Warm up x2
Group warm up
Group mobility
Wod: tabata something else!!!!!
-pull ups:29
-Push ups:55
-situps :77
-squats:87
Total:249-
Great class Amanda, have a great weekend everyone,
Forgot to add that pull ups were with green band!
Who’s Amanda ?
QOD: Best way for me to get out of a rut is to beat CC in a WOD! Works 100% of the time!!
LOL!
haha! Great answer Gabe ๐
Mobility
WU x 1
Group mobility
Foam sweeeet foam rolling ๐
WOD “Tabata Something”
– Pullups (red band) 70
– Pushups (knees) 75
– Situps (ab mat) 82
– Squats 111
Total 338
NOODLE ARMS hahaha Thanks Rob ๐
Your welcome Chantal. Thanks for loving and excelling at the “Rob Show”.
Wux1
Foam roll
WOD tabata something else
Pull-ups
Push-ups
Sit-ups
Squats
303 rx
Rob Brydges
ux1
Foam roll
WOD tabata something else
Pull-ups 55
Push-ups 59
Sit-ups w/abmat 88
Squats 112
314 Rx
last time 324 reps. But I got 14 more reps on my pullups this time so happy with that. I lost the other reps on my squats, that’s ok.
314 is still a huge score! Congrats on the pull ups PR. That’s awesome!
Mobility
WUx1
400m run
250m row
Group WU / Foam rolling & Lacrosse ball
400m run
WOD: “Tabata something else” Rx
Pullups: 6-6-6-6-6-6-5-5 = 46
Pushups: 8-6-6-6-6-5-6-5 = 48
Situps: 10-11-10-10-10-11-11-11 = 84
Squats: 19-16-16-14-15-14-14-15 = 123
Total: 301
9 reps less than last year, but no band on the pullups this time, and not sure which band I used last year.
WOD: “Tabata Something Else”
Pull Ups (Sub: Ring Rows) = 42
Push Ups = 52
Sit Ups = 47
Squats = 59
TOTAL: 200 exactly.
Last time I had 208 reps, so NOT a PR today, BUT I’m extremely happy with my improvement in regards to attendance. ๐
You got a PR for attendance!!!
Yes…there was that… ๐
Mobility, Warm-up, Roller, Lacrosse Ball
WOD: Tabata Something Else
Pullups = 12-10-6-6-5-6-6-5 = 56
Push-up = 11-12-10-7-6-6-5-5 = 62
Sit-ups = 9-9-9-9-8-8-8-8 = 68
Squats = 15-14-15-13-12-12-12-14 = 107
TOTAL = 293
PR of 24 reps, great job 5:45
Awesome PR Marcel. Congrats!
WOD -> 329 Reps Rx
Nice work Seb! ๐
WOD rx’d: 290 reps
Improvement of 36 reps from last time – I’m happy!!
YAY!!! Nice PR Amanda. ๐
Nice job Amanda!
Posting the breakdown, wish I had done it last time
Pullups: 49
Pushups: 46
Situps: 80
Squats: 115
Wod rx’d
48pullups
65 push ups
86 sur ups
153 squats ( lots if no reps)
Total 353
Thanks Amanda and M-N for making me realize i need to go lower with my squats… Guess i’ve been practicing all these years at doing it wrong
Tabata Somthing Else
Pull Ups: 34 (Small pink band….lots of failed attempt & bad language….GRRR!!!)
Push Ups: 58
Sit Ups: 83
Squats: 119
Total Reps = 294
PR of 2 reps. Sit ups saved my PR, as all other movements were a couple less than last time
Mobility
WU
Group WU + foam rolling
WOD with green band
Total 188
I’ll post the breakdown of each later when I get my book out of the truck.
Pullups 20
Pushups 46 (knees)
Situps 54
Squats 68
Warm up
Group WU + foam rolling
WOD rx’d
Total : 329
– pull-ups : 53
– push-ups : 75
– Sit-ups : 92
– Squats : 109
Should of pushed a little harder on those pull-ups.
Mobility
WU X 1
Group WU + foam rolling
WOD
Total 293
Felt a weird little twinge near my right shoulder joint early on in my pull-ups.
Breakdown to follow I don’t know where my book is right now ๐
Thanks Coach Maria!
Mob
Wux1
Foam roll
WOD: โ Tabata something elseโ
Score: 300
Used blue band for pull ups
Ab mat.
Great class Marie Noel ๐
Mobility
WU x 1
Foam roll and lacrosse ball
WOD: โ Tabata something elseโ
Score : 303 reps RX
used the Ab matt for situps.
Felt the sit ups and squats all week end,
Fun class Marie-No !