090703 – Tabata This

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“Tabata This“
4 min Pull-ups
4 min Push-ups
4 min Sit-ups
4 min Squats

Coach’s notes: Each exercise is done for 4 minutes or 8 intervals of 20 sec work / 10 sec rest, for a total of 16 minutes. There is no rest between exercises. In the end, add up all reps for a total score. Band Pull-ups & Knee Push-ups divided by 2.

Post score to comments. Compare to 081222.

Picture shows the kids (and their parents) who attended our first official kids’ class yesterday. We had a blast! We are shouting “Yay Burpees!” Kids may join at any time.

Overheard at CFR: “I already notice an improvement in my recovery and my focus at Hockey” (after 2 weeks of CrossFit).

Wall Ball Challenge = 50 Wall Ball = HALFWAY!!

25 thoughts on “090703 – Tabata This”

  1. This was my FIRST ever workout at CFR Basement. It will be good to revisit it.

  2. Nice Darcy, sneaking the "first" into there… but wondering why you didn't revisit this workout at my 6am class this morning?!?!

    Had 5 people, scores between 200-320. Score to beat is Tyler's 320. Thanks to Tyler and new Chris for staying for the BONUS (50 Wall Ball for time). The other 3 snuck out.

  3. My 1st 6am workout…..ughhh!! Thinking about switching to this time is gonna take a while to get used to!! Way to go Tyler!! Told you that you didn't want to get beat by an old guy this morning!!

  4. Ha ha…well, I had another late night, Robin. So I had to reschedule to this evening. Otherwise I totally was going to be there!

  5. Okay, well I take back what I said on your Facebook status then. Haha, just kidding!

  7. Sorry for arriving late, 6am crew. I would have liked to have been in the mix with all of you.

    Good to have another convert to mornings in Fabio. Your life will never be the same, buddy!

    Happy birthday Leah!

    Tabata just breaks me every time I do it. By the fifth set of each round, I'm always thinking "Please, let this be over."

    I don't imagine that it will be long before someone beats 320 today.

    PLU – 51
    PU – 65
    SU – 73
    SQ – 131
    ———
    320

  9. DRAGON BOAT LADIES! I just sent out an email with details, let me know if you didn't get it. Anyone else want to join the team? Send me an email. It's a BLAST!!

  10. There was a good reason Tyler was late this morning. A really good reason.

  11. Congrats on your bodyweight Clean & Jerk on your birthday, Leah. Your form is amazing and I'm so jealous! I'm close to BW C&J but still 10 pounds away. I'll trade you for a Muscle-up?!?!

    Congrats Aimee on your first rope climb! And thanks to the full noon class for all being willing to do the 50 Wall Ball for time. I only had to twist a couple of arms.

  12. I would trade for a muscle up anytime Robin or some DU's. : )

    Birthday workout: squat clean and jerks 45-65-85-95-105-115-125-135(PR for jerk)-140 (body weight) – 145 (made the clean but missed the jerk).

    Thanks for the birthday wishes!

  13. Hi Robin.. I had to cancel late for noon today but would like to come at 7.. system won't let me register. Is it ok if i do??

    Danielle

  16. Oly Club:
    Max Squat Snatch 95lb
    Max (Squat) Clean & Jerk 115lb
    (not a PR, but worked on my Split Jerk)

    50 Wall Ball for time 2:57

    Time to beat on the WB is Nolan's 1:43.

  18. Robin – I'd like to come in during the 9:00AM class and do back squats and shoulder press before the 10:00AM group wod if possible.

  19. No problem, Kurt. I'm not sure who's all in for "Eva". I'm out with a hand tear from "Nicole".

  20. PLU-73
    PU-54
    SU-90
    SQ-105
    Total 322
    Stupid Pushups!

    1:35- 50 wall ball for time

    Then a bunch of fun finisher stuff with the tire!

  21. Thanks for the super fun workout guys. Very TIREsome! (haha terrible, I know…)

  23. Told you would do good FLOOD!

    Yes the post WOD stuff was very fun! Very funny Tiff!

    Not looking forward to Eva tomorrow. Hopefully I don't mess up my leg again!

  24. 336 as rx'd. Slow as molasses with the wall ball… I think I was just shy of 6 minutes.