« 04.26.2009 Rest Day | Main | 04.28.2009 Day 2 »
20 seconds of work, 10 seconds of rest, 8 rounds of each:
pull-ups
push-ups
sit-ups
squats
Keep track of total reps each round for each movement. Add lowest rep round for each movement for Tabata Score, and add total reps for a Total Score.
post Tabata and Total Scores to comments:
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Tabata ! At Last!!!
I missed it...
Posted by: Sena+1 | April 27, 2009 at 08:55 AM
you so cool...
Posted by: svw | April 27, 2009 at 09:05 AM
Pat, the description for the plat form is as follows, i'll attach the diagram in a seperate post.
Platform Design
Mike Burgener
11 August 2005
take 4 cdx grade 4 x 8 feet of plywood. lay 2 sheets down and cross the other 2 down on top of the first 2. lay 1 piece of 4x8' of particle board in the middle of the 4 sheets. you can put liquid nails down or you can screw down all the sheets together. you now have 2 area's that are exposed....both are 2'x 8'.....you need to go to a feed store or rb rubber in oregon and get either a 4x8 sheet of rubber or 2 sheets of 2x8' of rubber. if you elect to get the 1 sheet of 4x8' you need to cut it in half....no easy task i might add. chalk a line on the rubber and get a tool knife and start cutting. pull up on the sheets as you cut...this will make it easier....it took me 15 minutes to cut thru a sheet. ordering from rb rubber is a more expensive proposition, but easier. drywall screw down all the pieces together including the rubber. if you go to the gallery section of the site, then to training facilities, you will see first hand the platforms at mikes gym being built. easy, functional way to build a platform!! enjoy!!
Posted by: svw | April 27, 2009 at 01:47 PM
http://www.crossfit.com/discus/messages/26/16673.gif
Posted by: svw | April 27, 2009 at 02:10 PM
Coach,
I had to modify the workout a bit because I don't have the added benefit of your coaching and the aid of a stopwatch here at the gym at work.
I had to further modify the workout because portions of it were not sustainable. (Guess this shows my lack of experience kicking in)
8 rounds for time
15 benchpress @ 155lbs
15 Leg Extensions @ 87.5 lbs
15 Sit-ups
15 Pushups
15 Calories on the stationary @ 10 difficulty (out of 20)
After the first three rounds I dropped the bench to 105 lbs and substituted ballsquats w/ 20lbs dumbell for the pushups.
29 minutes.
I think I was really overworking the chest and arms but after thinking about it I probably didn't need to drop the weight as drastically as I did for the bench since I was cutting the push-ups out.
Overall the workout had the desired effect and also drove home the fact that there is no substitute for the shed!
Posted by: Charlie | April 27, 2009 at 05:13 PM
leg extensions?!
who still uses a machine like that?!
Posted by: J9 | April 27, 2009 at 07:17 PM
Hot date (literally had to be close to 90 degrees) with MICHAEL:
3 rounds
800m run
50 back extensions
50 sit-ups
15:37
PR by almost 3 minutes from mid-October
Posted by: J9 | April 27, 2009 at 07:19 PM
8th post, and we finally get some numbers
tabata score, total score:
Dale-43, 368
Diet Pepsi Rob-41, 383
Craig(Frank)-41, 378
Pat-39, 358
Steve-38, 336
Matt-35, 332
Deb-34, 302 (ring pull-ups, and some modified push-ups)
Greg-30, 317
Randy-25, 272 (ring pull-ups)
Charlie, nice work... remember to keep it simple buddy.
Steve, thanks for the platform info.
To the group, very nice work today in the heat. Great numbers posted for some first time Tabata, and subtle to dramatic improvement amongst the vets.
Tomorrow will be hotter, and the wod will be more difficult (I think??!!)
Posted by: Pat | April 27, 2009 at 07:34 PM
Charlie,
Check out this link from CF VA Beach for some options of "WODs on the Road":
http://crossfitvb.com/wods-on-the-road/
Plenty of running, squats and handstands included in here - but it gives you alternatives for when you have limited or no equipment available.
I'll also email you a larger document of bodyweight exercises that gives you plenty of fun options for when you cannot make it to the Shed.
Posted by: J9 | April 27, 2009 at 08:10 PM
Compare to 11.15.09:
Check out the incredible improvement!
J9: 388, 40
Craig: 293, 24
Pat: 325, 35
Matt: 276, 29
Rob: 195, 20
Sena: 416, 51
Steve: 298, 31
Dale: 348, 36
Sena and I Tabata tomorrow!
Posted by: J9 | April 27, 2009 at 08:28 PM
J9, That would be great. thx! Also that is an impressive time!
Coach - I will try to remember that. Sometimes I over-engineer it.
Posted by: Charlie | April 27, 2009 at 08:32 PM
another great workout my legs were surprisingly like ruber when i got home. you should of taken a picture of giant matrix that was drawn on the white board to keep count, very impresive. I guess we are out growing the shed(especially when Steve marks off his territory)
Posted by: diet pepsi rob | April 27, 2009 at 08:56 PM
Lol, right on DP, wait until you see the area i section off for myself at the new box!!
I have a feeling we're gonna need all the chalk we can get to draw outlines of bodies on the floor...
and by the way, what the hell is "ruber"?
Posted by: svw | April 27, 2009 at 09:11 PM
After watching the video I have just one question; What temp did they keep that gym at that enabled him to go through that whole wod without sweating???
Posted by: Charlie | April 27, 2009 at 10:04 PM
ruber is short hand for rubber. it's text lingo get with the times
Posted by: dpr | April 28, 2009 at 08:01 AM
tabata score, total score:
Sena-50, 429 (ring pull-ups)
J9-47, 425
Thanks for the working the clock and recording reps, Coach!
Posted by: J9 | April 28, 2009 at 07:39 PM
Jeff-36, 368
John-36, 361
Posted by: Pat | April 29, 2009 at 10:36 AM
Alex-20, 241
Posted by: Pat | April 30, 2009 at 09:15 AM