Check out Baukje in this month’s newsletter!
Rowing technique review
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is โcaloriesโ.
Compare to Feb.8/12
Mob. and WUx2
Skill: Rowing
WOD: Tabata This
Tabata Row
Rest 1 min.
Tabata Squat
Rest 1 min.
Tabata Pull-up
Rest 1 min.
Tabata Push-up
Rest 1 min.
Tabata Sit-up
Score: 47
Great job guys! Thanks Patrick ๐
Mobility and Wu
Rowing tips to work on form
Wod: Tabata This
Rx (45)
Rowing went pretty good, squats were Ok, legs are really tight. Fell apart on Pullups, I tightened up too much, gotta work on volume for Pullups I guess. Pushups and situps went as expected.
Great class Patrick, great work 6 amer’s!
What do you mean by “volume” Shane? I am always looking for a way to help in crease the number of reps I can do before breaking – right now I am still working on pacing.
Great job on the WOD by the way.
By volume I mean consistently doing high reps, not used to doing them so after a couple rounds I start seizing up (too tight). So I want to work on larger sets with less rest. Not sure how I am going to do that yet…. But I am going to figure something out.
I understand. I am getting in roughly 5 in a set, but after a few sets I start breaking them in to groups of 3s and 2s and then very, very quickly start singles. Still, it is progress from when I started. I think part of it is the amount of air that I need and seem to be lacking (I always feel like I am getting winded really quickly).
Mobility
WU x 2
Rowing technique review
WOD: โTabata Thisโ
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Total: 41
Thanks Patrick. Good job everyone!
Great newsletter Baukje ๐
Made a mistake with my math. Total should be 40.
Row = 6-6-6-6-6-6-6-6
Squats = 15-15-14-14-12-12-12-12
Pullups (ring rows) = 13-9-8-7-8-7-8-8
Pushups = 12-9-8-6-6-6-6-6
Situps = 10-10-9-10-9-9-9-10
Wu x 2
WOD: โTabata Thisโ
Row = 8
Squat = 13
Pull-up = 7
Push-up = 5
Sit-up = 10
Total 43 Rx (PR of 3)
Row, Squat, and Sit-up were same from start to finish. went down 1 rep on pullups and dive-bombed on the push-ups, had 8 until the second last round.
Next time need to increase squat to 15 / pullup and pushups to 7 / situp and row the same.
Wu x 2 and mob.
WOD: โTabata Thisโ
Row = 5
Squat = 11
Pull-up (ring row) = 7
Push-up = 6
Sit-up = 10
Total 39
Weeeoooooh!
mobility
wu x 2
skill Rowing
WOD: โTabata Thisโ
Row = 5
Squat = 10
Pull-up (ring row) = 8
Push-up (Knees) = 8
Sit-up = 9
Total 40
Wow!! Pucky just around the corner…
Tabata
Row
4-6-5-5-5-5-5-5
Squats
22-19-17-16-16-16-16-16
Pullups
9-5-5-5-4-5-5-5
Push ups (recently started doing them with arms in right position… Tough++… Also on fists for sore wrist)
10-6-5-4-4-3-4-4
Situps
10-11-10-10-10-10-10-11
Final score:37 Rxยดd
Nice picture Charles!! And I love the newsletter (as usual)! ๐
Thank you, Chantal. The picture makes my day. ๐
Sweet photo Charles!
Awesome article Baukje!!
So happy to have great folks like you at our gym!
Thank you Blake!
I thought that said sweet potato. I think I’m hungry haha
Mob. and WUx2
Skill: Rowing
WOD: Tabata This
Tabata Row
Rest 1 min.
Tabata Squat
Rest 1 min.
Tabata Pull-up
Rest 1 min.
Tabata Push-up
Rest 1 min.
Tabata Sit-up
Score: 35
What a WOD…arms are like noodles! Excellent newsletter Baukje. ๐
Just read the Newsletter, Great work Baukje. Keep it up!
Wu x 2
WOD: โTabata Thisโ as Rx’d
Row = 7
Squat = 16
Pull-up = 7
Push-up = 7
Sit-up = 10
Total 47 Rx (PR of 4)
All went good as I planed till the Sit Ups, thought I could maintain 11 but was not to be.
Note to future Gabe: Go 8 on Row
great work 6 am peeps!
Awesome newsletter, way to go Baukje!
Mobility
WU x 2
Rowing technique review
WOD: โTabata Thisโ
Row = 5
Squat = 15
Pull-up = 6
Push-up = 5
Sit-up = 10
Total: 41 Rx
Mob + WUx2
Skill: Rowing
WOD “Tabata This”
Row= 5- 4- 4- 5- 4- 5- 4- 4
Squats= 12-11-10-11-9-9-10-10
Ring Rows= 8-7-7-6-6-6-6-6
Push-Ups= 10-7-6-5-4-3-3-4
Sit-ups= 8-7-7-7-7-7-7-7
Total: 29
The push-ups totally killed me. I went from 10 down to 3 near the end
Great progress Tara! It’s satisfying to feel progress with push ups ๐
I’m a physiotherapist, so if you’re looking for treatment for that Achilles, let me know
I would like to “Like” your comment as I think it’s very kind and also very encouraging when others take the time to comment when you post WOD results….but I have no idea how ๐
I’m thinking I have to have an account for this WordPress thing?
You can get an account at WordPress.com. It’s free.
Yup, just create an account and log in/keep yourself logged in and you can ‘like’ away!
MOB WU X 2
Tabata This
Total: either 34 or 35 can’t remember everything is still a blurr.
Cashout: Don’t puke!
Brraaaagghhh!
A$$! I can still hear you in my head!
Open Gym
Mobility
OHS 1 RM
55×5 – 75×3 – 85 – 95 – 105 – 110 (PR) – 115 (10# PR) Yay!
WOD: 5 min time cap
30 OHS @ 80#
3:53
Strong OHS Mel!
OHS looked awesome!
Great newsletter! Love reading about you B! ๐
Open Gym
WU / Group Mob
EMOTM for 7 min
— 3 Cleans @ 155#
WOD: “Air Force” as Rx’d (95#)
— 20 Thrusters
— 20 Sumo Deadlift High Pulls
— 20 Push Jerks
— 20 Overhead squats
— 20 Front squats
For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.
Time: 19:55
I …Strongly Dislike… this workout. It absolutely kills me every time. That being said I did it knowing it was a real goat and managed to finish it… and I still strongly dislike it.
I think I need to game plan this a little better next time. With a proper strategy I think I could be a bit more efficient through everything.
Thanks for being my timer Mario…sorry you had to sit through that!
Nice work Blake ๐
Mobility
WUx2
Rowing Review
WOD: “Tabata this…”
Row (Calories) 5-4-4-4-4-4-4-4
Squats 18-18-18-18-18-18-16-15
Pullups 5-5-5-5-5-5-5-5
Pushups 5-5-5-5-5-5-5-5
Sit-ups 11-11-11-11-11-11-11-11
Total: 40 Rx
** Next time pick a higher goal for pullups and Pushups!
Thanks Kevin!
Nice strategy on pullups and pushups… Should have done the same
You easily have a few more reps in ya!
Great picture Charles!! So happy to have you with us!
Open Gym
OHS
45-65 X 5
85-105-115 X 3
125-135-140*-145-155-160 X 1 (15# PR)
Did not mean to do 140, thought I put 5# on each side and apparently I only put it on one side. On a positive note Mario said that one looked better than the one I did at 135#
WOD – 30 OHS @ 115#
Time – 4:10
Really happy with the OHS progress, it is definitely the lift that I have struggled with from the start and it is nice to start seeing some progress. Who would’ve thought that mobility work would actually work ๐
Thanks for the class Kevin
hmmm, yes. Who would have thought the mobility work would actually work. Hmmm.
ps – congrats on your OHS pr ๐
So much mobility ๐
Great job!
Nice work!
Great newsletter ๐
Mob/ WU x2
Group mob
Skill: rowing practise
WOD: Tabata This……
Row(cals)- 4
Rest 1 min
Squats – 11
Rest
Pull ups(ring rows)- 5
Rest
Pushups- 5
Rest
Situps- 9
Total(only count lowest round)- 34
mob wux2
group mob
skill rowing
WOD tabata this
row cal =6
squat =20
pull up( ring row)= 7
push up =10
sit up =10
total 53
PR 16
Wow Gilles!!
– Mob
– WUx2
WOD: Tabata this…
Row: 9-8-7-7-7-6-6-7
Squats: 15-15-15-15-14-12-12-12
Pull up: 4-4-4-4-4-4-4-4 (probably could have managed 5)
Push up: 5-5-5-5-5-5-5-5 (maybe could have managed 6)
Sit up: 11-11-10-10-10-10-10-11
Score: 37
This one was pretty fun!
Also I am Ryan and not Claire ๐
Rowing technique review
WOD: โTabata Thisโ
Tabata Row 7,6,5,5,5,5,5,5
Rest 1 minute
Tabata Squat 18,18,15,15,15,15,14,14
Rest 1 minute
Tabata Pull-up (ring rows) 7,7,4,4,4,2,2,2
Rest 1 minute
Tabata Push-up 6,6,5,5,4,4,4,4
Rest 1 minute
Tabata Sit-up 7,7,7,6,6,6,6,8
Total: 31
Well, that was humbling.
Mobility
Warm up x2
Rowing technique review
WOD: tabata this”
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull ups scaled to ring rows
Rest 1 minute
Tabata push ups
Rest one minute
Tabata sit ups
Total :33
Great coaching Patrick….great work 6amers!
Great newsletter Baukje!
Wu x 2
group mob
practice rowing
WOD: โTabata Thisโ Rx
Row = 4 (5-5-4-5-4-4-5-5)
Squat = 10 (10-10-16-15-14-13-13-13)
Pull-up = 6 (8-7-7-6-6-6-6-6)
Push-up = 4 (10-10-7-7-5-4-4-4)
Sit-up = 9 (10-10-9-9-9-9-9-9)
Total 33
1st set of squats after rowing was tough. reseting the rower after each set caused me delays.
Great score on Rx
WOD: Tabata This
Tabata Row (cal)
5-5-5-5-4-4-4-4
Rest 1 min.
Tabata Squat
14-14-14-13-13-13-13-13
Rest 1 min.
Tabata Ring Row
12-12-10-10-10-9-9-9
Rest 1 min.
Tabata Push-up
7-5-5-5-5-5-5-5
Rest 1 min.
Tabata Sit-up
11-10-10-10-10-10-10-10
Score: 41
**Did as circuit beginning with squats, work out would be different if I’d started with the row.
Sweet Mother of Pain that was awful.
Tabata this:
Row 6-6-6-6-6-6-5-6
Squat 17-15-14-13-13-13-13
Pull up* 7-6-4-4-4-3-3-3
Push up 6-6-6-6-6-6-6-6
Sit up 12-12-12-12-12-11-11-11
* did ring rows at 3 feet – pretty tough
Total: 38
Great pace from start to finish, especially on the ring rows.
Mob. and WUx2
Skill: Rowing
WOD: Tabata This
Tabata Row
Rest 1 min.
Tabata Squat
Rest 1 min.
Tabata Pull-up
Rest 1 min.
Tabata Push-up
Rest 1 min.
Tabata Sit-up
Score: 40
It’s these kind of workouts that makes me addicted to Cross fit!
Mob & Wu
Skill : Rowing
Wod : Tabata this
Row – 5
Squats – 8 (these killed me after rowing)
RingRows- 6
Push ups – 5
Situps- 7
Total = 31.
Think I will try this one again in a few weeks after eating paleo again. Been off track with my eating and its crazy how it effects my results at the gym.