Scaled = harder?

For many people yesterday, they scaled the weight for thrusters and used bands for pullups. Not surprisingly, they also said the workout was harder. Why is that? Because the intensity was through the roof. When you spend the entire time moving (and less time staring at the bar), you get intensity. And higher intensity yields better results.

I hope you take yesterday’s lesson to heart and use it with future workouts.

β€œTabata 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 Aug.11/11

Was one side heavier?

84 thoughts on “Scaled = harder?”

  1. WU x 2

    Cleans 5’s

    Tabata “Row”
    Total: 48

    Good one!! thanks for counting for me Jocelyn, you definitely made me go harder in the last rounds!! πŸ™‚ and you did AWESOME!!!

    Great Job 6am crew!!!

  2. WU x 2

    Strength: Push Jerk
    5x 95-125-155-170-180

    WOD: Tabata row
    Total: 58
    Thanks for the support everyone

  3. OHS x 5 to 105
    Wod tabata row
    Total 63
    Great job 7 am crew, everyone really pushed themselves

  4. WU x 2

    Strength: Deadlift 1x
    135-155-175-185-205 (pr 15)

    WOD: Tabata row
    Total: 62

    Thanks Pat for Deadlift breathing tips.

    No surprise but I messed up on the Tabata counting again. I had a mind set that only the lowest round counted so aimed for a even count. I should listen to my wife more often πŸ˜‰

  5. WU x 2

    Strength: OHS x 5
    65-75-85-95-105 (PR 5#)

    Tabata Row
    Total: 77 (11-11-11-10-9-9-8-8)

    PR of 12. Thanks for the push everyone!

  6. WU x 2

    Strength Push Press 5 x 50-55-60-65

    Tabata β€œRow” : 45

    I think I would like to try this again at Change for Change. I feel I could sneak in a few more calories.

  7. I cried a little this morning when I tried to wash my hair…I hope I don’t have to reach that high again for a few more days…

  8. This Saturday will be our first ever Bike WOD. If you have a bike, bring it! If not, we’ll have a running version of the workout.

    1. Thinking 15lbs of hand laid carbon, lovingly put together over 70 labour intensive hours in the south of france is a bit of overkill here? Lol.. Anyone have a spare? πŸ™‚

  9. Mobility x1
    WUx2 (minus sit-ups)
    Cleans 5 reps each
    35-40-45-40(form was not the best at 45 so went back to 40 for an extra 5 reps)

    Tabata β€œRow” 20sec row; 10sec rest
    Total: 37 stinking calories

  10. CFWU x 2

    Strength – Overhead Squats x 3

    WOD – Tabata Row
    Total: 72 PR by 8

    Thanks for the race Darrell

  11. WU

    Back Squat x 5

    x 3 115-125

    WOD: 54 calories
    I am not a big fan of rowing which means my rowing needs a lot of work!!!! lol!

  12. WU X2
    Strength: Back Squats
    80×10 / (X5) 95 – 105 – 115 – 125

    WOD: “Tabata Row”
    TOTAL: 50 Calories (PR of +9 from Dec/10)

  13. WU x2 – pullups were super wonderful after Monday’s pullup fest.

    Strength: Front Squats
    3x 80-90-95-115-125

    WOD: Tabata rowing = 51 calories

    PR of 14 calories!

    1. Ya…Monday and Tuesday pull up fest…made me look silly today at MyGym with Lydia. We had to bench press our little bundles…and I was almost in tears.

  14. Drop-In at CrossFit Fredericton
    WU x 2

    Push Jerks x 5

    10 rounds of
    200m run
    2 Muscle Ups (6 pullups / 6 pushups)
    Time: 19:12

    Did all my pullups & pushups unbroken, but running still needs work.

    Cash out: Side planks

    Extra Cash out: 15 in the hot tub at the hotel πŸ™‚

  15. WUx2

    Strength – Front Squat X5
    135-155-175-195-215×4(PR for reps)

    WOD: Tabata Row = 71

    PR of 10 from Dec 7, 2010

    Excellent work 6:30 crew!

    Tons of great rowing scores today. Really impressive! πŸ™‚

  16. 1xmob

    Foam roll, DU practice..
    tabata row..
    Have a wicked Fran cough to go with that number, not to mention the taste of blood that doesn’t go away! Lol

  17. WU x 2 (no pullups…kind of hard to do with an eye-level-only reach…LOL)

    No strength (again, see above)

    Mobilized calf muscles with some K-Star moves using barbell and stretches.

    Practiced double unders

    WOD: Tabata Row
    Total = 61 calories

    Great work 6:30 crew!

    1. Nice row Lora, wish I could have seen it but I was in a semi asphyxiated fog on the rower next to you!! πŸ™‚ and thanks for the ankle mobility tips!

  18. WU x1
    Shoulder physio/warmup

    Back squat 5 x 85-95-105-110-115-120 10# PR

    Tabata Row 47 calories
    Need to work on row!! Thanks for the guidance Pat, much appreciated and encouragement from the 6:30 crew….that’s what you get for chatting…all eyes on you and rowin’ it alone haha

    1. You’d swear I like hurting myself??!! I knew I got the tiniest little stingy nick behind my Achilles from the row seat, but ALSO a nice little bruise from the row handle just below the sternum…always surprises, at least this ones hidden πŸ™‚

  19. Mobility and WU x 2 (Pullups were fun after Monday’s Wod…)

    – Push Press : 5 x 25-30-35-40-45

    Tabata Row
    8 cycles
    20 sec. row
    10 sec. rest
    Calories : A big 46 (tie with my big sista !!)

    Amazing job 6:30 crew ! Can’t wait till the next Wod πŸ™‚

  20. Sarah

    WU X 2
    Strength OHS – really struggling with this… stiff shoulders
    stick, 15-15-20-20

    Tabata Row: 47

    Loved this one!!


    WU X 2
    Strength OHS 45-50-55-60-65

    Tabata Row: 78

    Happy with my score as this is only my second time EVER on a rowing machine πŸ™‚

    1. Oth of you did great on this one.. Chris great score even if you were on the rower all the time, second time out is awesome!!

  21. WU X 2

    Deadlift x 5
    45-95-115-135-135 (worked on technique, thanks for the help coach Rob!)

    WOD – 51 Calories.

    Really happy with this =) Im looking threw my book and I am unable to find any previous tries for this WOD. Great great work Heather!! You will deff. be my motivation for next time!! Impressive!

  22. MOB
    WU x 2

    Strength: Cleans x 5 75-95-115-135
    140 (x13 – Kept doing them to work on form) PR of 5#

    WOD : 51

    Great work 6:30!

  23. WU x 2

    Back Squat x 5: 110-120-125-135-140

    Tabata Row: 43

    Lots of really impressive scores today folks. Great work.

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