11/28/2011

''Tabata This!'' (11.28.2011)

Warm-up Drills (11.28.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)




''Tabata This!'' (11.28.2011)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.28.2011)
Rest for tomorrow... You'll need it.

Mobility WOD

CrossFit Endurance WOD (11.28.2011)
''Short Tosh''
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
Bike: 3 rounds of 1/4mile, rest 1/4 time, 1/2mile, rest 1/2 time, 1mile, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time

Post times to comments.

17 comments:

Michelle said...

Tabita:
Row-6, squat-16, pull-up-3, push-up-6, sit-up-10

Mtn Rob said...

4/11/8/6/8

Anonymous said...

Tabata This!:
6/13/3/6/3

-Dubs

Mike M said...

Tabata This!
10/19/5/6/11

Anonymous said...

Tabata This!
3/9/5/5/6
MrsSB

Grinster said...

"Tabata This"

Subbed Bike for Row-6
Squat-11
Pull-up-3
Push-up-6
Sit-up-6

Also made a believer out of a co-worker!

lewis.robertdavid@gmail.com said...

Tabata This!
Previous Score
Lowest - [6/14/5/6/11]
Totals - [61/131/51/65/98]


Row - 11/11/9/8/8/7/7/7
Squat - 23/20/20/18/18/18/17/16
Pullup - 7/5/5/4/4/4/4/3
Pushup - 20/11/8/8/7/7/7/7
Situp - 16/15/14/13/13/12/12/12

Lowest - [7/16/3/7/12]
Totals - [68/150/36/75/107]


Pullups were Dead Hang in a door jam of the apartment. Fairly significant PRs today.

-Bert

Silverback said...

Tabata This!
5/15/3/7/10

Kim said...

Tabata This
4/13/4/8/10

Alison said...

"Tabata This!"
2/12/3/6/8

Joshua said...

"Tabata This!"
Row:5
Squat:14
Pull-ups:3
Push-ups:4
Abmat Sit-ups:10

Peter said...

Tabata This!
6/16/6/6/8

Crossfit Barn 2.0 said...

TABATA THIS!

Row: 9
Squat: 13
Pull-ups: 6
Push-ups: 8
Abmat Sit-ups: 8

-Derek

Meg said...

Tabata This!
4/15/4/8/8

Traps said...

Tabata this

8/15/5/7/7

Jay

Anonymous said...

TABATA THIS!
Row-5,
squat-14,
pull-ups-2,
push ups-6,
9-abmat situps
-Magpie

Mint said...

Tabata This!:
6/1/10/8/14