Newsletter Day!

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 “calories”.

Compare to Feb.8/12

OHS are no problem for Charles
OHS are no problem for Charles

58 thoughts on “Newsletter Day!”

  1. 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 🙂

  2. 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!

    1. 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.

      1. 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.

      2. 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).

  3. Mobility
    WU x 2

    Rowing technique review

    WOD: “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

    Total: 41

    Thanks Patrick. Good job everyone!

    Great newsletter Baukje 🙂

    1. 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

  4. Wu x 2

    WOD: “Tabata This”
    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.

  5. Wu x 2 and mob.

    WOD: “Tabata This”
    Row = 5
    Squat = 11
    Pull-up (ring row) = 7
    Push-up = 6
    Sit-up = 10

    Total 39


  6. mobility
    wu x 2
    skill Rowing

    WOD: “Tabata This”
    Row = 5
    Squat = 10
    Pull-up (ring row) = 8
    Push-up (Knees) = 8
    Sit-up = 9

    Total 40

  7. Wow!! Pucky just around the corner…




    Push ups (recently started doing them with arms in right position… Tough++… Also on fists for sore wrist)


    Final score:37 Rx´d

  8. Sweet photo Charles!
    Awesome article Baukje!!

    So happy to have great folks like you at our gym!

  9. 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. 🙂

  10. Wu x 2

    WOD: “Tabata This” 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!

  11. Mobility
    WU x 2

    Rowing technique review

    WOD: “Tabata This”
    Row = 5
    Squat = 15
    Pull-up = 6
    Push-up = 5
    Sit-up = 10

    Total: 41 Rx

  12. 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

    1. Great progress Tara! It’s satisfying to feel progress with push ups 🙂
      I’m a physiotherapist, so if you’re looking for treatment for that Achilles, let me know

      1. 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 🙁
        I’m thinking I have to have an account for this WordPress thing?

  13. MOB WU X 2
    Tabata This
    Total: either 34 or 35 can’t remember everything is still a blurr.

    Cashout: Don’t puke!

  14. Open Gym


    OHS 1 RM
    55×5 – 75×3 – 85 – 95 – 105 – 110 (PR) – 115 (10# PR) Yay!

    WOD: 5 min time cap

    30 OHS @ 80#


  15. 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!

  16. Mobility

    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!

  17. Open Gym


    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 🙂

    Thanks for the class Kevin

  18. Mob/ WU x2
    Group mob

    Skill: rowing practise

    WOD: Tabata This……

    Row(cals)- 4
    Rest 1 min
    Squats – 11
    Pull ups(ring rows)- 5
    Pushups- 5
    Situps- 9

    Total(only count lowest round)- 34

  19. 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

  20. – 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!

  21. Rowing technique review

    WOD: “Tabata This”

    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.

  22. 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!

  23. Great newsletter Baukje!
    Wu x 2
    group mob
    practice rowing

    WOD: “Tabata This” 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.

  24. Heather Colleen

    WOD: Tabata This
    Tabata Row (cal)
    Rest 1 min.
    Tabata Squat
    Rest 1 min.
    Tabata Ring Row
    Rest 1 min.
    Tabata Push-up
    Rest 1 min.
    Tabata Sit-up
    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.

  25. 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

  26. 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!

  27. 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.

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