TABATA Something Else

Warmup:
clean up gym
back extensions
double under practice
good mornings
wall ball

WOD: "TABATA Something Else"
8 rounds per exercise (20 seconds of work-10 seconds of rest)

Pullups (8,8,8,8,8,8,6,6) = score 6 (60 reps)
Pushups (10,10,10,8,8,8,8,8) = score 8 (70 reps)
Situps (8,8,8,8,8,7,6,7) = score 6 (60 reps)
Squats (10,10,10,10,10,10,10,10) = score 10 (80 reps)

Total Score 30 (270 reps)

TABATA

Warmup:
pvc pass thrus
5,5,5,3,3,3 Press (95#/115#/135#/145#/145#)

WOD: "TABATA"
TABATA squats and pushups

Squats (20,19,17,21,15,15,13,17)
Pushups (20,11,8,9,8,8,6,7)

Level 1 Certification - Day 1

WOD #1: "TABATA Squats"
8 20 second rounds of max effort squats with 10 seconds rest between rounds. Score = to round with lowest # of reps.

1. 20
2. 20
3. 16
4. 15
5. 15
6. 14
7. 14
8. 15

Score = 14

WOD #2: "FRAN"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 8:20 Rx

I'm having a great time at CrossFit Atlanta this weekend for the cert. I didn't PR FRAN, but I did spend all day doing lifting technique drills and tabata squats. I want to revisit FRAN soon. Gotta get some rest for Day 2.

Heavy TABATA

Warmup:
3x15 GHD situps
3x15 pullups (1 set dead hang)
3x15 knees to elbows

WOD: "Heavy TABATA"
Five 20 second rounds per lift getting as many reps per round as possible. 10 second rest between each round and between each type of lift. Ends up being twenty 20-second rounds with 10 seconds of rest between each one.

Lifts:

• Push Press (95#)
• Overhead Squats (95#)
• Sumo Deadlift High Pull (95#)
• Back Squat (95#)

	1	2	3	4	5	Score	Total
PP	10	11	10	8	8	8	47
OHS	6	5	5	6	5	5	27
SDLHP	5	5	5	5	5	5	25
BS	5	7	5	5	7	5	29
						23	128

Rx

TABATA

Warmup:
15 situps
15 jumping squats
15 windmills (each arm)
30 second sampson stretches
squat clean practice
muscle up practice

WOD: "TABATA"

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

8 rounds Squats

8 rounds Push Ups

8 rounds Sit Ups

8 Rounds Pull Ups

Squats: 13 (15,15,13,13,13,13,13,13=108 reps)

Pushups: 7 (15,13,12,10,10,8,7,7=82 reps)

Situps: 9 (10,10,9,9,9,9,9,9=74 reps)

Pullups: 6 (6,6,6,6,6,6,6,6=48 reps)

Total Reps = 312

TABATA score = 35

TABATA

Warmup:
3x15 back extensions
row 500 meters (2:11)
skin the cat practice
turkish getup practice

WOD: "TABATA"
8x20 seconds work w/ 10 sec rest intervals through 4 exercises for a total of 32 20-sec work intervals. Score is total reps.

Wall Ball (20#): 10/12/10/10/9/11/10/10 = 82 reps
Knees 2 Elbows: 5/5/7/5/6/5/5/5 = 43 reps
Box Jumps (24"): 15/10/10/8/10/10/10/10 = 83 reps
Pushups: 12/10/10/10/8/8/7/7 = 72 reps

Total Reps = 280

The total # of reps could be off a few either way. I forgot to write it down at the gym and was trying to remember.

TABATA Something Else

Warmup:
Run 3 laps
2x15 knees to elbows
2x15 kettlebell swings (1 pood)

WOD #95: "TABATA Something Else"
8 20 second rounds per exercise with 10 seconds rest between rounds. Move to the next exercise after 10 seconds rest. Total of 4 exercises (32 20 second rounds). Total score = total reps.

Pullups 10/6/5/5/3/4/4/4 = 41
Pushups 12/10/8/8/6/8/8/10 = 70
Situps 8/6/6/6/8/8/8/8 = 58
Squats 10/10/10/10/10/10/10/15 = 85

Total score = 254

TABATA Something Else...

Warmup:
3x15 situps + back extensions
2x10 medicine ball cleans

WOD: "TABATA"
6 sets of 4 exercises (20 seconds work/10 second rest between sets). 1 minute rest between exercises. Total score = total reps.

1. Kipping pullups (8,6,6,6,4,4 = 34)
2. Pushups (10,10,8,8,8,8 = 52)
3. Situps (11,8,9,12,10,11 = 61)
4. Squats (14,10,11,11,11,18 = 75)

Total score = 222

David switched us from 8 sets to 6 sets. Today was the first time I actually did a WOD with kipping pullups. I had been doing them in warmup, but not in an actual WOD. I guess I broke the seal and there's no going back.

Where was Drew and Titus?

TABATA

Warmup:
3x15 knees to elbows + situps + air squats
Kipping pullup practice

WOD: "TABATA"
5 sets of 4 exercises (20 seconds active/10 second rest between sets - 1 min rest between exercises). Lowest reps scores.

1. Tire flips w/ lg tire (6,6,5,5,5 = 5)
2. Pushups (10,10,8,5,5 = 5)
3. Air squats (16,16,15,15,15 = 15)
4. Sumo dead lift high pull (13,12,10,8,5 = 5)

Total score = 30