Lesson to be learned

“Tabata Row”

For 20 seconds, row as hard and as fast as you can.

Rest for 10 seconds.

Complete this cycle for 8 rounds.

Your score is your total calories.

Compare to Dec.7/10

Below is a picture of Pat Sherwood, one of the top CrossFit trainers around. He’s been the lead instructor at 4 of my 5 Level 1 Certs and is a fountain of knowledge. However, even the best make mistakes sometimes. Here’s his description of what happened.

This is what happens when you get stuck at the bottom of a 405lbs high bar back squat and try to ditch and jump out of the way of the bar. But it does not go as planned and the weight crashes and rolls down your spine. Not smart.

Lesson to be learned here – Ask for a spot!

37 thoughts on “Lesson to be learned”

  1. Please sign up for the Beach WOD and/or the party for Saturday.

    If the weather is nice, there will not be a regular workout this Saturday. If the beach wod is rained out, we will be at the gym.

  2. WU x 2
    Push Press x 3: 45-55-65-75-80

    Tabata row
    20 sec row
    10 sec rest
    8 rounds

    36 calories (6-6-5-4-4-3-4-4)

    PR of 6 calories! 🙂

  3. Front Squat 3x

    WOD: “Tabata Row”

    Total today: 57
    Feb 3rd, 2010: 57

    Little disappointed that I got the same result as a year and a half ago. Good workout though! I don’t row often enough.

  4. WU x2

    Strength: Cleans
    5x 65-70-75-85-95
    Then I practiced squat cleans with 65#…getting better at getting under it – without spraining my wrist. 🙂

    WOD: Tabata Row

    37 calories.

    Felt like I did much better today, but checked my score from December and I was 1 calorie slower today. WTF? Although, I didn’t cry this time so that needs to count for something, right? 😉

  5. WU x 2
    Strength – Shoulder Press x 1

    WOD : “Tabata Row”

    Row 20 seconds
    Rest for 10 seconds.
    8 rounds.
    Your score is your total calories

    Total : 49 (7,6,6,6,6,6,6,6)

  6. WU x 2
    Strength – Shoulder Press x 5

    WOD : “Tabata Row”

    Row 20 seconds
    Rest for 10 seconds.
    8 rounds.
    Your score is your total calories

    Tatal : 35(5,5,4,4,4,4,4,5)
    Cash out – leg stretch

  7. WUx 2
    HSPUs: (strict with ABmat)
    4×10, 1×12
    DUs Practice: longest streak 61 (PR)

    WOD: 54

    Rowing = GOAT … Need to spend more time rowing.

    Congrats on your First Class Greg Mac. and great job rowing!

  8. WU x 2
    Strength: Shoulder Press x 5

    WOD: Tabata Row
    Total: 65 (10,10,9,7,8,7,7,7)

    Happy with my first WOD
    Excited to part of the CrossFit family!

  9. WU x2 (5 strict pull ups)
    Press x3 45-55-65-70 (my 1RM is 75 so happy!)
    inspired by Johnny’s DUs i gave it a go too – 54 – PR!

    WOD: tabata rowing
    5-5-5-5-5-5-5-5 = 40

    would have loved to have gotten 1 6calorie round, so close the first one or two rounds
    so many others things i’d love to do but row.

  10. Wu x 2

    Deadlift X1

    WOD tabata row
    20 sec row
    10 sec rest
    8 rounds

    Total cal. = 39 – PR by 4!
    (5,5,5,5,4,5,5,5) I don’t like that 4 in there. Really tried hard on my last one to make it a 6 🙁 Next time!

  11. CFWU x 2
    Changed the strength for today’s WOD
    Tabata row
    78 Cal.
    Then did the Crossfit.com WOD
    AMRAP 12 min. of
    400m run
    5 DL @ 275#
    5 rounds + 150m run
    I did finish my 6 round but didn’t have the actual time. Probably in the 13min.
    Nice meeting you Terry

  12. WUx2

    Shoulder Press 5RM
    95-105-110-120-135(reps PR, that was my 3RM) 😀

    WOD Tabata Row

    Was fun, but a busy week equals tiredness equals tougher workouts. Glad I came in anyways.

  13. WU x 2
    shoulder Press x 1: 95-100-115-135-150 (PR)

    Tabata row
    20 sec row
    10 sec rest
    8 rounds

    55 calories (9-6-8-7-6-6-6-7)

  14. WU x 2
    Strength: weighted pushups on rings 5 x 10
    weighted pullups 3 x 10

    WOD: 73 calories(pr by 5)

  15. WU x2

    Push Jerk x1

    “Tabata Row”
    Row 20 sec
    Rest 10 sec
    8 rounds

    Total calories: 37

  16. MOB
    WU x2

    Back Squat 5’s
    100 – 115 – 130 – 140 – 150 (failed on 3rd)

    “Tabata Row”
    Row 20 sec
    Rest 10 sec
    8 rounds

    Total calories: 49

    800 m run

    Love rowing! First time for this WOD and it’s surprisingly hard to remember how many rounds you’ve done 🙂

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