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Thursday, January 26, 2012

"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".

Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.

Compare to 101011 and 10/19/10.

WOD Demo with CrossFit Balance - video [wmv] [mov]
at

11 comments:

  1. Carport CrossfitJanuary 25, 2012 at 8:09 PM

    Big Dawgs and Pack:
    As Rxd

    Puppies:
    Cut the work in half!

    Buttercups:
    Do three rounds of work:

    ReplyDelete
  2. AmberJanuary 25, 2012 at 10:01 PM

    "Look, Mom - no hands!!"

    Since I am giving my sweet little shoulder a break, I think I may sub something like this.
    Row (or DU)
    Squat
    Lunge
    Back Extension (or Good Mornings)
    Situp

    Followed by LOTS of stretching.

    ReplyDelete
  3. AnonymousJanuary 26, 2012 at 8:22 AM

    See ya'll tonight! This WOD I can do! WOO!

    ReplyDelete
  4. CoriJanuary 26, 2012 at 8:39 AM

    rachel - if you have anything going on with your IT band, achilles, or lower half, i advise you not to squat (and possibly even row) until you know what is wrong. my .02. take it or leave it. we could have you do only arm work and the situps. if you come to the 5:30p class, amber and drew can help you out if you need to modify. if you come to the 6:30p class, i will help you modify.

    ReplyDelete
  5. AmberJanuary 26, 2012 at 11:32 AM

    CIRCUS COUPON CODE - "clown"

    Use that code for half off tickets!! We just got some great seats for tomorrow morning.

    ReplyDelete
  6. PaulJanuary 26, 2012 at 7:40 PM

    45

    ReplyDelete
  7. AmberJanuary 26, 2012 at 8:14 PM

    5 box jumps 24" (16@20",5,6,6,7,6,6,6)
    20 squats (22,22,22,21,20,20,20,20)
    13 lunges (15,16,16,14,13,13,13,13)
    10 back extensions (12,12,11,10,10,10,10,10)
    11 situps (14.14.13.11.11.11.11.12)
    59 TOTAL

    I love CF! The 6:30 class was great - 9 of going at the same time. I am glad to be able to do a modWOD with the class and to have my family there :)

    ReplyDelete
  8. PumaJanuary 26, 2012 at 8:44 PM

    39 then a little "bonus" work: 50 jumping lunges/50 K2E/50 push presses (45#)/50 double unders. Yay Crossfit!

    ReplyDelete
  9. CoriJanuary 26, 2012 at 9:17 PM

    i wasn't planning on working out today...but cynthia came to the 7:30p class, and i just couldn't let her wod alone.

    row: 6
    squats: 19 (doh! 20 each round except 19 in round 8 poo!)
    pullups: 6 (next time, do 8-10. i totally cheated myself and rested too much)
    pushups: 6 (tried to hold onto 8 but i fell off round 4)
    situps: 12 (tried to hold onto 13 but dropped off in round 7)

    score: 49

    ReplyDelete
  10. AnonymousJanuary 27, 2012 at 7:46 AM

    Good WOD!
    SCore= 37
    I think I should be doing better at pullups! This is what I get for cherry picking and not being able to wod consistently!

    Good job Brooke! You did so great!
    It was fun to be your partner :)

    ReplyDelete
  11. DREWJanuary 30, 2012 at 2:34 PM

    59

    8 burpees
    20 squats
    12 push up
    7 pull up (to much game)
    12 sit up (out for 15)not enough game

    ReplyDelete