Rounds | Uncategorized | WOD

# Wednesday 01.09.13

Tabata Time

32 rounds, 20 seconds on, 10 seconds rest:

8 rounds- back extensions

8 rounds push-ups

8 rounds sit-ups

8 rounds squats

This time we will be scoring for total reps. Comment with total reps per exercise and grand total of all reps combined.

Compare to 12.02.11

**90 DAY CHALLENGE: DAY 3**

no caffeine

72

61- girl

63

103

Great wat to get your heart pumping in the morning! Excited about the 90 day challenge. Thank you for the motivation!

BE: 82

PU (girl): 116

SU: 62

SQ: 108

Total Reps: 368

84 push-up

104back

76 cross fit sit ups

170 squats

Total reps:434

Get it done! Have a great day!

5 rounds 10 reps per round plus obliques

Back extensions: total 116 lowest 13

Push-ups total 94 lowest 11

Sit-ups total 64 lowest 7

Squats total108 lowest 13

BE: 76

PU: 96 girl

SU: 77

SQ: 112

Total reps: 361 yay!!

I almost talked myself out of doing it this morning…again. I've been really unmotivated, but because of my dislike of where I'm at physically and the good example I know I'm setting for my kids I had a stern talking with myself. I said, "suck it, get over it and get off your rear. It's time move again. 3 weeks off is enough". So I'm back at it.

SO glad I did this today. I CANNOT thank you enough.

BE-109

PU-99

SU-81

Squats-158

BE: 138

PU: 22 boy, total: 66

SU: 134

SQ: 110

Back ext 130

Push ups 97

Sit ups 72

Squats 126

Total 425

BE – 326

PU – 112

Crossfit SU – 48

Squats – 134

sorry! BE – 167

108

72

62

120

Total: 362!

83

75

70

101

Total 329

Here's my humble "Help". I don't understand how people's numbers are so varied. Shouldn't the totals be multiples of 8?

BE 64

PU 64

SU 64

SQ 64

Total 512

Guess I'm doing this one wrong!

Do as many of the first exercise as you can in 20 seconds, then take a10 second rest. Then do it again for 20 seconds, then another 10 second rest. Do this 8 times for each exercise. Hopefully this makes sense!

Thank you! ðŸ™‚

136

81

78

126

Total:421

BE 144

PU 116 girl push ups

SU 74

S 143

Total 477

161 extensions

98 push-ups

81 sit-ups

108 squats

448 total

BE: 111

PU: 109

SU: 67

SQ: 126

Total : 413

Feeling great! Can't tell you what CF Mamas has done for me -thank you!

BE: 115

PU: 103

SU: 62

SQ: 103

TOTAL: 383

GREAT WORKOUT!!

not pretty but DONE

be: 80

gpu: 72

msu: 47

sq: 91

tot: 290

124

72

52

103

Total 351

Still recovering from my up all night with a sick kid. This kicked my butt .

This is my second day of following your blog and I love it! Even though the workouts are relatively short they are hard and it's just the push I need to get out of the fitness rut I've been in for months. Thanks so much for maintaining this blog!

BE 83

PU 80 girl

SU 85

SQ 76

Total moves: 328

193

95 (gpu)

49

102

439

2.5 mile run

Back extensions 96

Push-ups 67

Sit-ups 46

Squats 97

= 306

me:104

59 (girly and grandma..you know those kind don't you)

46

48

dh: 140

100 with a few girlie

mason twists for the time didn't count

104

be 220

pu 52

su 58

sq 164

total 494

1 mile on treadmill afterward

Pretty close to my records last time, with exception to sit ups, which I only did 3/4 what I did then. Pregnancy obviously has affected my abs. ðŸ˜‰

BE–139

PU–82 (all boy)

SU–117

SQ–182

Total: 520

Always love a good tabata workout-thanks Jenni

I almost didn't do this but so glad I did!

BE 94

PU 116 (modified)

SU 136

SQ 124

Total= 470

Subbed good mornings with 45 lb bar for back extensions

66

133

68

112

379 total

89

56 girl

115 crunches– I'll have to google CF sit-ups

104

Total 364

BE-95

PU-87 (all girl)

SU-129 (all preggo crunches)

SQ-134

total 445

Three days of squats and push ups are seriously kicking my trash!

BE 102

PU(girl) 94

CFSU 70

SQ 92

TOTAL 358

BE: 182

PU: 92 girl

SU: 85

SQ: 150

Total: 509

Thank u for the workout!!!

Subbed back extensions for 8 200 meter rowing machine

P.u. 91

S.u. 121

Sq. 86

Total reps. 298

BE 91

PU (knees) 101

SU (crunches) 117

SQ 115

BE: 93

PU: 72

CFSU: 86

Squat: 135

Total: 386

122

93-girl

133

128

BE-105

GPU's-73

SU's-70

Squats-143

Total-391

Right after a 5 mile run, the first one I've done in a while!

Northglenn group:

Megan : 342

Robyn: 416

Jenelle: 553

Shawntae: 621 subbed bench dips for push ups for shoulder injury

Lauren: 408

Leslie: 378 first WOD!

Courtney: jumped in towards the beginning. I didn't get her total but she sure rocked this WOD!

I just started this yesterday, and I love these workouts! Thanks for posting them!

96 back extensions (w/o equipment)

67 push-ups (on knees)

197 bicycle crunches (counting each knee to elbow as one)

116 squats

ðŸ™‚

65 BE

88 push up

68 situp

69 squat

290 total

First time ever and great! Next time I will worry less and form and hustle hustle hustle! Thanks a lot

Cross fit newbie ðŸ™‚

BE 87

PU GIRL 54

SU 80

SQ 90

Total 311

So excited for this challenge! A program I can do while the baby naps!

I started these workouts last Friday after a month or two of doing nothing. This is my fourth workout. I am sore over my entire body and didn't want to do this workout today. I gave myself permission to take a break but I still had to check and see what the WOD was. Well, I did it and I'm glad. Short and sweet and it was something.

BE=56

PU=53

SU=31

S=47

Total=187

Guess I read that wrong too. I only did 4 reps of each.

BE 154, PU 154, CFSU 87, SQ 152. Total 550. Thank you!

Then 3 mile run in the snow and ice. ðŸ™‚

Back extensions: 98

Push-ups: 136 (girlie)

Sit ups: 146 (if it just says sit-ups do we assume its a normal sit-up unless stated to do crossfit sit-ups?)

Squats: 117

Grand total: 497

I love that this didnt take too long but was still intense. I am loving crossfit more and more every day!

90

134 (girl)

57

142

total:423!

awesome workout! Cant wait for tomorrow!

Be – 200

Pu – 122

Su – 85

Sq – 147

Back Extensions: 148

Push-ups: 103

Sit-ups: 64

Squats: 138

Total: 453

BE-82

PU-79

SU-86 (sub. crunch & reverse crunch)

S-108

total-355

I downloaded a free tabata app that did all the timing for me so I could just stare into space for 10seconds. "Tabata Free" by Parabolic River.

Total: pu: 75-80 (girly and boy-y)

SU: 120

Squat: 128

BE: not sure had a 2 year old on my back for the last couple playing horsie.

BE 150

PU 138 – girl

CFSU 89

SQ 138

Total 515

Arm burning push-ups – even if they were the girl kind! Thanks!

back extensions-120

push ups (girl)-131

sit ups-66

squats-142

total-459

Back 145

Push up 100 (girl from round 4)

Sit ups 71

(are these cross fit sit ups? That's what I did)

Squats 122

438 total

back extensions-120

push ups (most were girl)-120

sit ups-120 (just crunches)

squats-120

BE 186, lowest 19

PU- (GIRL) 73, lowest 7

SU – 63 (assuming CF situps are butterfly…) lowest 6 but I screwed up my timing

SQ – 97 lowest 11 ( I used to be able to do at least 15 per round! boo)

total 419, 43

Be: 250 / compared to 196

Pu: 106 / compared to 77

Su: 111 / compared to 100

Sq: 208 / compared to 162

Total this time 675 yay for improvement!

BE – 154

PU – 91 (still recovering from wrist surgery!)

SU – 79

SQ – 147

Total – 471

215

113 {girl}

50

123

total 501 woo hoo!

135 be

146 pu

96 su

126 squats

503

3 mile run then:

BE-94

PU – 62 (girl)

SU – 69

Squat – 91

Total – 316

BE: 243

PU (KNEE): 63

SU: 76

SQ: 137

TOTAL: 519

4 MILE RUN

143 back

83 (girl)

51

130 squats

total: 407

Ran 1 mile after

Back ext: 169

Pushups: 86

Situps: 86

Squats: 151

TOTAL: 492!!!

*I downloaded Hiit Timer on to my phone, it had a Tabata set interval timer, I just told it how many rounds I needed. It helped alot!

be – 188

boy pu – 122

cfsu – 104

squats – 186

total – 600

BE-127

PU 1/2girl-130

CFSU-76

Squats-215

Total- 548

BE: 177

PU: 78

SU: 62

Squats: 155

Total: 472

That was fun!

Grand total: 558

BE: 188

PU: 110 Unmodified

SU: 88

Squats: 172

BE-98

PU-111

SU-62

Squats-139

Total-410

BE 103 lowest 11

PU (girl) 65 lowest 5

SU 71 lowest 8

SQ 133 lowest 15

Did knee ups instead of sit ups because I have a big raspberry on my tailbone after yesterday's WOD! Ouch!

BE – 117

PU – 78 (girl)

Knee ups – 107

SQ -138

Glad I'm not the only one with the raspberry ðŸ™‚

BE – 115

PU – 112

SU – 99

S – 112

Total – 438

Better than I thought I would do!

196 Back Ext

70 Push Ups (Modified)

63 Sit Ups

140 Squats

489

Back- 111

Push up- 135 girl

Crossfit sit-up- 81

Squats- 142

469 total.

79 back extensions

69 push ups (29 full, 49 knee)

69 situps

86 squats

1 mile run afterward.

Thanks for setting this up – I'm the kind of person who needs a little structure to get me motivated!

78 back extensions

101 wall push ups

81 sit ups

82 squats

Total = 342

Hating it but loving it! At least I did it… 3 days in a row now ðŸ™‚ Go me!!

I could not finish my pushups – my elbow was killing me!

Back Extensions – 123/14 lowest

Pushups – 11/11 lowest

Situps – 72/8 lowest

Squats – 130/14 lowest

TOTAL 336

Would have had an awesome score if I could have done pushups!! AARRGGHH!!!! C'mon and heal, elbow! ðŸ™‚

A yogi here – first time ever doing CrossFit, and now I know that I reeeaaally need to take my inhaler first. Had no idea how intense it would be for cardio!

BE: 120

PU: 99 (some girl, some regular)

SU: 57

SQ: 84

Total: 360

What a workout!

118 back extension–12 lowest

116 pushups (girl)–14 lowest

89 situps (modified)–6 lowest

84 squats–10 lowest

Total: 407

This is slaughtering me…but in a good way. Phew.

be- 109

Gpu – 91

Cfsu – 69

Sq – 91

360!

Back Extensions: 152

Push Ups (girl): 99

Sit Ups (full extension): 56

Squats: 155

Total Reps: 462

Finally committing to home Crossfit workouts!

122 Back extensions

117 Pushups

69 Situps

109 Squats

BE- 233

PU- 80 (will always be girl)

SU- 87

SQ- 160

Total- 560

BE=88

PU=61 (on knees)

SU=86 (Modified for postpartum)

SQ=63

CAN'T believe I finished all 8 sets. Feeling like superwoman right now!!!

BE 82

PU 122

SU 85

Sq 127

Total 416

Back 156 (modified)

Pushups 78 (modified)

Situps 54

squats 79

total 367

(I was counting sets wrong on back and sit ups, I think I only did 7 sets)

This was my first day doing crossfit, I am very excited to pursue this challenge! Thanks for the great blog!

BE – 112

PU (half full/half girl) – 96

SU – 80

Squats – 112

400 Total

BE:120

PU:85

SU:65

SQ:101

BE: 170

Push up: 124

CF situps:85

Squats: 166

Total: 545

BE: 193

PU: 69

SU: 83

SQ: 145

Total: 490

My arms are sore, and my butt is super sore. Other than that I feel great!

For those needing a timer..http://www.beach-fitness.com/tabata/ This works. Also if you don't know what CF sit ups are… just look down on the right side of this page you'll find all of them!

BE: 78

PU: 90

SU: 74

Squats: 91

Thanks so much! See you again tomorrow! ðŸ™‚

173 BE

115 PU

85 SU

168 SQ

total= 541

ouch…..

B.e.- 185

P/u (girl)- 77

Sit up- 94

Squats- 143

Total- 499 (gah, one short of 500!)

BE: 109 but I don't have the right equip for full extension

PU: 99 ugly ones; I totally fatigued out

SU: 39 uglier than the push ups! And my bum hurts, too, from yesterday's WOD.

SQ: 152

Total: 399

I was doing these as a circuit for the first half until I realized I had to be doing something wrong and went to two more websites to check and correct my rounds. And I only realized after I'd finished that I did pull ups instead of sit ups! I was way tempted to skip the sit ups because, hey, I did my four exercises, right? But no, I got back down and did the sit ups. So add 85 rev pull ups to my total!

Also, I downloaded mywod app on the advice of my husband so I could have the tabata timer and keep records of the WODs.

Love to read everybody's comments! Motivating!

531

BE: 96

PU: 78 – girl

SU: 132 – not full extension

SQ: 105

Total: 411

My three amazing weight training students completed the WOD today!

They modified pelvic tilts for back extensions.

CB: Total 462

PT 150

PU 65

SU 110

Squats 137

CH: Total 455

PT 150

PU 98

SU 70

Squats 137

AC: Total 467

PT 148

PU 114

SU 65

Squats 140

I'm very proud of them!

Back 132

Pushups 111 modified after 1

situps 54

squats 160

total 457

friends:

back 126

pushups 124

situps 58

squats 157

total 465

Another great workout, thanks!

BE 93

PU 99

SU 127

SQ 91

back ext 160

push ups (girl) 76

crunches (back hurts with full sit ups) 208

squats 125

total 569

Back – 152

P/U – 71 (4 rounds boy, 4 rounds girl)

S/U – 68

Squats – 111

Total: 402

back ext. 165

Push ups 126

Sit ups 117

Squats 168

Super excited! Super sore!

:0)

BE – 202

PU – 106

SU – 82

SQ – 192

Total – 582 feel the burn!!

BE- 104

PU- 96

SU- 85

Squats- 115

The sit-ups are the killer for me!

Back: 104

Push-ups: 77

Sit-ups: 46

Squats: 85

BE-148 (Supermans)

PU-89

SU-89

SQ-103

Thanks so much for the WOD

BE 133

PU 75

SU 64(reg sit ups- not crossfit)

Sq: 111

This was an awesome workout! My shoulders and legs/butt are feeling the squats and push-ups 3 days in a row.

Thanks for the workout. Nicole

87 BE

62 GPU

102 SU

97 SQ

348

Be 95

Pu 83

Su 60

Sq 110

Total 348

BE106

71 boy 21 girl

Su115

Sq 167

total..480

Back Ext 234

Push ups 90

CFSU's 39

Squats 101.

Thanks for the tips on the free tabata timer apps, that worked great!

Forgot my total, was 464.

Great workout…ran 3 miles prior to the WOD:

BE: 83

PU: 85

SU: 53

Squats: 117

BE: 58 (lumbar surgery-extra careful)

PU: 77 (modified)

SU: 70 (modified–lumbar issue again)

Squats: 95

Total:300

Back ext: 115

PU (girl): 79

SU: 57

Squat: 106

Total: 357!

463 total. Push-ups were so hard today!

BE 62

GPU 40

SU 144 – Crunch

SQ 94

total – 340

wahoo!

BE 76

PU 39 (girly and saaaad!)

CFSU's 56

SQ 72

Total: 243

I did Crossfit before I had kids and finally getting back into it! Felt good even though I won't be able to walk tomorrow!

BE 115

PU 101 girl

SU 92

SQ 112

Total 420

excited about this challenge!

Back ext – 54

push-ups (boy) – 135

sit ups – 26

crunches – 70 (substituted for last 3 sets of situps because of tailbone pain)

squats – 120

Total reps: 405 (335 without crunches)

Plus 2 mile run.

Did it! Was so tired I didn't keep track of my numbers. But I did finish it….to the point of pain!

BE: 155

PU: 69 (girly, for sure! These push ups are killing me…in a good way.)

CFSU: 63 (man, it is hard to be fast on these.)

Squats: 101

Total: 388

BE:143

PU: girl 85; knuckles 32

SU: crunches 51; reverse crunches 72

SQu: 120

Total: 503

I'm so sore from yesterday!

115

95

101

106

Plus 20 min cardio DVD

BE: 163

PU: 124

SU: 70

Squats: 103

TOTAL: 460

Did the WOD after a 2 mile run and 10 minutes of biking

So bummed I can't do this workout today. I fell/slipped down stairs whole holding the babies. We are fine..but I hurt my bum and lats. I will hv to take a brief hiatus. I'm hoping my chiropractor can get me going. Good job everyone!

BE: 68

PU: 67

SU: 45

SQ: 72

Total: 252

My first every Crossfit workout! Thanks for the inspiration!

Back Ext – 108

Push-up – 111

Sit-up – 105

Squat – 90

Grand Total – 414. First Crossfit workout ever. Reminds me a lot of HIIT workouts. I'm sweatin'!!

Back Ext – 131

Push-up – 61 (ouch!)

Sit-up – 104

Squat – 187

Total 483

Better late than never:

BE – 146

PU – 97 (arms burning and last sets not pretty!!)

SU – 67

SQUAT – 155

Total – 465

BE-123

PU (girl)-105

sit ups (ball)-96

squats (5# weights)-138

total 462

How does everyone get such high numbers on BE? What move are you doing? I googled a video a found that since I didn't have the equipment I stood and held a 15lb dumbell in each hand, bent over (at the waist) and rolled my back up. Not sure if that is how they were meant to be done today, but thats what I did. That being said, here are my numbers:

BE-78 (30lbs)

PU-58 (all unmodified!!)

CFSU-85

Squats-147

TOTAL REPS=368

Great workout!!

BE: 66

PU: 68 girl push-ups

SU: 64

SQ: 81

BE 93

PU 125 (all on knees)

CFSU 69

Squats 170

Total=457

So wanted to rest today but I pushed through!!

BE: 159

PU: 70 (girl pushups) – Obviously NEED IMPROVEMENT in that dept!

SU: 66

SQ: 85 w/ 10lb dumbbells

TOTAL: 380

100, 102 (pushups against desk), 98 (crunches), 59 = 359

BE:173

PU: 159 (modified) Arms were jello after this

SU: 82

SQ: 125

TOTAL: 539

back extensions 82

push-ups 55

sit ups 70

squats 83

Total 290

BE: 161

PU: 115

SU: 71

SQ: 153

Total Reps: 500

BE: 177, SU: 85, SQ: 200 Total: 462 No push ups, doc tomorrow

BE-141(oww!)

PU-125

SU-47

SQ-83(made sure to go deep)

=396

153 back extensions. 83 push ups. 59 sit ups. 140 squats. Total 435. Almost didn't do it today but I'm glad I did ðŸ™‚

BE: 90

PU: 84

SU: 84

SQ: 135

Total: 393.

I am doing the Whole30 challenge this month- my times are definitely off as my body clears th junk that its been accumulating.

BE. 96

PU. 64

SU. 45

SQ. 107

BE: 120

PU: 50 (31 Boy, 19 Girl)

SU: 62

SQ: 102

Total: 334

I got confused, I think I did it right:

BE as many as I can as fast as I can for 20 sec then rest for 10 sec then repeat that 20/10 cycle 8 times and counting total Extensions in the 4:10 cycle then the same for the rest of the 3 exercises Totaling a 16.40 min WOD?

(Even though the example video instructs to hold BE for 2 sec?)

BE 149

PU 89

SU 104

SQ 178

= 520

BE: 186 (supermans)

PU 115 (69 girl)

SU 127 (91 crunches…. didnt have a mat and butt/back were killing on s/u)

SQ 192

Total: 620!!!!

BE: 102 (supermans)

PU: 93

CFSU: 63

SQ: 103

Total: 361

63

72

62

108

total: 305

134

79

68

161

442 total

BE 75

PU 59 girl

SU 56

SQ 103

Total: 293

BE- 165

PU-94

SU-84

Sq- 160

=503

BE 163

GPU 77

CFSU 80

SQ 120

Total 440

Just found your site via Pinterest. This is my 1st WOD!

BE:136

PU: 111 (modified)

SU: 81

S: 154

So excited to get into killer shape:)

Denise- Fell down stairs holding BABIES!??!? I am so glad you are all ok! Sounds like you took the brunt of it (good Mama). How old are your babies?

Thanks-that was a scary day! My 2 yr old still says "mom remember when we all fell down the stairs-that was scary."

My kids were 8 months old and 26 mths old.

A day behind, but:

Back: 98

PU: 57

Sit ups: 70

Squats: 95

So all together 320.

Of to do Thursday's workout to catch up!

BE-88

PU-58 girly

SU-50

Sq-83

BE=120

GPU=94

SU=73

SQ=164

Total Reps=451

*I thought the push-ups were bad…then the sit-ups crushed my reps. Another great WOD!

Thanks for these awesome workouts! I've NEVER been so sore in my life. ðŸ™‚

Thanks for these awesome workouts! I've NEVER been so sore in my life. ðŸ™‚

Be 120

Pu chest to floor girlie 68

Sit up 45

Sq 140

Total 373 total.

Forgot to post this day

BE 134 (are these supposed to be done on the floor or ball–I did ball?)

PU 118

SU 91

SQ 137

sub for "good mornings" – 80

girl PU – 77

Sq – 80

SU – 64

Total 301

1.5 mile run before WOD

BE- 87

PU (gpu)- 100

SU- 65

S- 92

total: 338

BE: 99

PU: 76

SU: 64

S: 90

Total Reps: 329

Sorry…forgot to add that after the WOD I jogged for 2.5 miles, then walked .5 miles to make it an even 3.

10'42". Nice.

10'42". Nice.

As RX'd

117

133

92

160

Total: 502

B 100

Pu knee 65

Su 80 on ball

Sq 119

Pat – BE=213 Maria = 203

pu=102 =92 (boy)

su=94 =101 (CFSU)

sq=166 =149

total= 575 total = 545

BE = 203

PU = 128

SU = 85

SQ = 116

TOTAL = 532

Completed on 1/16

BE 84

PU 75

SU 58

SQ 83

Total 300

be 116

pu 102

su 72

squat 104

total 394

Superman: 127

Bpu: 52, gpu 42

Bfsu: 87

Squat: 140

Total: 448