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 Oct.20.
And an update on the Hopper Registration to date.
Bathurst – 3
Fredericton – 1
Halifax – 1
Kinetics – 12
Moncton – 15
PEI – 2
Saint John – 2
Unaffiliated – 2
Let’s get registered folks! Don’t wait until the last minute!
Kevin, please cancel my 4:15
a non-crossfitting, non-paleo/zone friend of mine sent me this link on a CF / paleo study the other day. she was quite intrigued and interested in trying paleo / zone after reading it.. check it out: http://sites.google.com/site/knitfitpaleo/fcf-paleo-study
CFWUx3
deadlift x3
95-135-155-175-190 (on the ugly side, but a PR for reps)
“Tabata Something Else”
pull ups: 47
push ups: 58
sit ups: 72
squats: 174
Total: 351
Thanks for sharing Krista 🙂 Interesting article to read, but it’s important to keep an objective perspective on the “study” (the number of participants is very small, the duration very short, I don’t believe there was a control group in this one, I’d be surprised if this was peer reviewed,… etc.) In short, more research needs to be done on it’s applications in today’s world, but it certainly seems to have many merits. However, it does certainly speak to many of the benefits of the Paleo-Zone way of eating. I don’t think it would be hard to dispute the fact that eating Paleo-Zone is way better than the way most people eat daily. I’m doing it myself and have never felt better in my life. And, let’s not forget, Crossfit definitely plays a huge role in how I feel as well.
CFWU x 3
OHS 3’s
45-65-85-95-105×2 then a big fail. I’ll sabatage you next time OHS
WOD total 309
came so close at writing my name on the pukie wall when I was taking my shower. WOW
pullups: 53
pushups: 72
situps:63
squats: 121
Kevin – I would like Owen’s 4:15 please. I tried to book but it wasn’t cancelled yet. 😀
Warm up
OHS 3-3-3-3
95-135-155-165 had a few problems with depth, another 1 or 2 inchs
Tabata something else
pull ups: 63
push ups: 92
Sit ups: 98
squats: 152
total : 405
Nice job today guys and gals 🙂
Wow Ed, over 400!
c’est tough, you can do it though!
CW x 3
Front Squats (3s) 45-65-85
WOD: Tabata something else
Pullups:62
Pushups: 46
Situps: 91
Squats: 144
Total: 343
Very disappointed with my wod today. In October I scored in the 400s. Taking 3 weeks off and having a bottle of wine yesterday was not a good idea. The only plus side to this is…it is going to make me push super hard to get back where I was. Great job 7am crew.
I’m thinking exactly like you minus the bottle of wine. 🙂 LET’S DO IT
CFWU x 3
Strength – Squat Clean
5-5-5-5-3
45-95-105-110-110
Need to continue working on my form before trying anymore weight.
WOD – “Tabata Something Else”
Pull Ups: 33
Push Ups: 62
Sit Ups: 75
Squats: 104
Total: 274
I want to try this one again without doing sprints the day before 🙂
Jamie how were those squats treating you today 🙂 ?
I was able to block the pain on the squats, not so much on the other tasks…
hi kevin if there another 4:15 classe that open up i`ll take it !! thanks
You’re in.
WU x3
Strength – Front Squat x3
80-95-100-105-115
Tabata Something Else
Pullups – 34
Pushups – 68
Situps – 73
Squats – 137
Total – 312
Got a PR on the tabata squats from a few months ago…a whole 6..not bad considering it was last and did the sprints yesterday..i’ll take it! Although..my legs have been screaming at me all day..
You where cruising on those squats. Good job
The looks of this workout is making me uncomfortable!
Kev,
Do you still have my count for the pullups? I’m looking at my numbers feeling like the total isn’t right…
Deadlift – 1RM
325#. Matches PR but form wasn’t great.
“Tabata Something Else”
Pullups – 68
Pushups – 55
Situps – 73
Squats – 101
Total = 297
Warm Up x3
Back Squat x5
95-105-115-125-x
“Tabata Something Else”
Pull Ups- 55 (used green band for rounds 3-8)
Push Ups- 71 (knees rounds 2-8)
Sit Ups- 81
Squats- 119
Total- 326
WU
Cleans -> 3RM
95-115-135-145-155
“Tabata Something Else”
Pull ups on rings = 29
Push ups = 57
Sit ups = 55
Squats = 89
Total = 230
2 Muscle ups in a row 😀
Woohoooo on the muscle ups Guy!!!
right on!!
Awesome Guy!
Way to go on the muscle ups “Old Timer”!
warm up times 3
Strength Push Jerk 1s
45 (5) 65 (3) 85 – 95- 100 (PR) – 105 (PR) wanted to try 110, but my shoulder was starting to hurt at this point…
I need to work on not having as much of a muted hip – thanks for the video feedback Kevin 🙂
WOD Tabata Something Else
32 rounds of 20 seconds on and 10 seconds off
8 rounds pullups – 50 (green and yellow band straight hang, no kip)
8 rounds pushups – 67 (from the knees, elbows in)
8 rounds situps – 84
8 rounds squats – 112
Total 313 (not the 349 I greatly miscalculated in a hurry this morning – sorry for the false advertising!)
Kevin, I wore my Crossfit Moncton t-shirt to class today and I got a few people asking questions about the gym and showing great interesting in coming by… I have given them your number and the website address for them to check out. I’m going to get more of your business cards from you next time I’m in.
YAY! I love it when people wear their shirts outside of the gym.
I wear mine all the time!
Suck up 😀
ha! 😛
Maybe you’re jealous that your shirt isn’t pink like mine?
WU x 3
Deadlift – 1RM
95-135-155-170(f)-170(f)-170(f) – Tabarnacle! This is my PR! Grrrr!
“Tabata Something Else”
Pull ups = 40
Push ups (knees) = 52
Sit ups = 83
Squats = 104
Total = 279
Where’s my mojo? I’m not happy with this. Phooey!
Your mojo will be back Jane 🙂 Just keep focusing on your great form 🙂
Sometimes Mojo comes and goes for no reason.
http://simpsons.wikia.com/wiki/Mojo
Maybe your mojo didnt stick around because it couldnt keep up with you… Your probably better off without it lol
http://www.youtube.com/watch?v=mhGq-Z7RqDY
Push Press 3-3-3-3-3
65-95-105-115-125
“Tabata Something Else”
Total: 347 (PR by 13)
Nice work everyone!
CFWUx3
Backsquat x1
95-135-185-215-235(F)
Tabata Something Else
Pull Ups 15-11-8-8-8-8-7-8 = 73
Push Ups 15-9-9-8-8-7-7-6 = 69
Sit Ups 8-8-8-8-8-8-8-8 = 64
Squats 15-15-15-15-15-15-15-17 = 122
Total: 328
Mel tells me that I was sandbagging on the squats.
Wait a be constant my friend
WU x3
Strength: Cleans x5
50-55-60-65-70
Tabata Something Else
Pull-ups: 47 (green)
Push-Ups: 62 (knees)
Sit-ups: 73
Squats: 126
Total: 308
I feel like I should have gotten more pull-ups, just felt weak today. 😛
WU x 3
Push Jerk 3’s: 55-65-70
Tabata something else
Pullups: 31 (yellow)
Pushups: 66 (knees)
Situps: 63
Squat: 82
Total: 242
Warm Up x 3
Front Squats x 5 Reps
65-80-95-105-110
Tabata Something Else
Ring Rows: 71
Push-Ups: 75 (Form was very ugly midway through..but I counted them anyway)
Sit-ups: 76
Squats: 117
Total: 339
It’s been a grueling week and I feel every muscle in my body…but I’m not complaining, really! However, really looking forward to the rest tomorrow. (and the sleep in)
Happy Canada Day Everyone!
CFWU x3
Strength: Push Press
3x 50-55-60-65-70
WOD: Tabata Something Else
32 Rounds of 20 seconds on & 10 seconds off:
Pullups: 26 (yellow band)
Pushups: 47 (knees)
Situps: 65
Squats: 76
=214
Oh, I also wanted to say that since I’ve started at CrossFit, I’ve been surprised that my legs aren’t usually sore from the workouts. After yesterday & today’s workouts, that’s not the case. I don’t dare sit down for too long at a time… 🙂 Thanks for the torture, Kevin!
warm up x3
deadlift 5-5-5-5-5
185-225-245-285-305 (need to work on my form)
WOD
pull ups – 41
push ups – 47
sit ups – 68
squats – 88
—
total – 244
Push Press 135 PR (failed twice but got the third attempt)
Wod 328