Tuesday, October 20, 2009

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 090809.


Ruth supervises as Rad installs her handiwork, our new CFRX sign, on the outside of the building. Thank you both so much for making this happen – we appreciate it more than you know. This will also be the last Harrell sighting for a while…Rad and Emily are relocating to Savannah this coming weekend. You guys will be sorely missed; CFRX wishes you and your family the very best as you move on to greener pastures.

Published in: on October 19, 2009 at 9:42 pm  Comments (31)  

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31 CommentsLeave a comment

  1. I can’t wait to see it!
    Bye Emily and Rad, you will be missed. Come back and visit!

  2. Bye Emily and Rad. I will miss you.

    The sign looks so good. I’m so proud of you guys!

    pull-ups= 38 with Red band
    push ups=64 PR
    sit ups=87PR
    squats=95 PR
    total= 284 PR

    • What’s better than PR’s? Getting PR’s on your birthday! :mrgreen:

    • Happy birthday, Nanci!

  3. Hooray for body-weight workouts! : )

    Pull-ups: 71 (PR by 7)
    Push-ups: 85 (PR by 15)
    Sit-ups: 113 (PR by 13)
    Squats: 143 (PR by 22)

    Total: 412 (PR by 57)

    • wow!

    • Show off.

      • You can rub my nose in it next time overhead squats come up. , )

  4. Big thanks to Rad for his super masonry installation skills, to both he and Damon and Alex for going up on the ladders with heavy things, and to all the ladder-holders who kept them safe!

    • Beautiful job, Ruth!

    • Beautiful work Ruth! We loved participating showing it off. I plan on a more formal response to our departure from CFRx so that will be coming shortly. You will all be missed more than you know.

  5. Pullup: 39; green band (PR by 6; used green on 8/9 also)
    Pushup: 49; modified; (-5 from 8/9)
    Situp: 63 (no change)
    Squat: 92 (pr by 15)
    Total: 243 (PR by 16)

  6. That’s one SWEET Sign!

  7. happy birthday nanci!

    i forgot to look for the sign…..best wishes emily and rad in your move. i’ll miss you.

    pullups: 8-5-5-4-3-3-3-3
    pushups: 12-9-6-6-4-5-5-4
    situps: 15-15-15-13-14-13-13-13
    squats: 14-19-13-14-13-12-12-13
    total: 306

    the last time i did this (5/1/09 total: 324) i was using the red and blue bands for pullups and dropped down to knee pushups in the 3rd interval…lower score today but happy about getting stronger. i heart crossfit.

    • That’s a huge gain! yay!

    • Nice, Hwang!!! Way to power through despite those rips!

  8. Could not bring myself to do this one alone. It’s hard to time yourself, and even harder to try and bring the intensity in an empty gym. Tried to stick with a similar calisthenic theme and decided to go with “Mary.”

    HSPUs and pistols easy and unbroken. Pull-ups were an issue, though. My elbows have been on fire since “Tyler,” and pulling has become extremely uncomfortable. Arms are still stinging/burning an hour later…ouch.

    AMRAP in 20
    5 HSPU
    10 Pistols
    15 Pull-ups

    As Rx’d
    9 rounds + 5 HSPU & 10 pistols (PR by over a round)

  9. couldnt sleep today so early workout was on the agenda. i did “angie” since i was a bit late for the group workout. again, lack of calluses slowed me down in my pull-ups, push ups were hard, did 70 sit ups on floor and 30 on extension machine to spare the coin slot blister, and hammered thru the squats. time: 29:23. need to knock off 5 min next time.

  10. fun doing this workout with Mike, Miguel and Pat! It was great moral support. This one is always tougher than it sounds. I gave it my all but didn’t reach my PR of 367.

    Pullups- 57 (+1 from 5/1/09)
    Pushups – 80 (-6 from 5/1/09)
    Situps – 95 (+2 from 5/1/09)
    Squats – 127 (-5 from 5/1/09)

    Total: 359 (-8 from 5/1/09)

    Rockin’ sign!!

    • you four are awesome. i’m going to start calling the 7am session the power hour!

      • HA! 7am Power Hour! I like it. Join us anytime.

        • yes, please join us!

          • ok! i’ll be there on friday!

  11. The sign is awesome! We are lookin’ all official!

    I remember when I first started Crossfit, I was always impressed at the weight Emily was lifting…so strong! Emily and Rad, best of luck with the move! We’ll miss ya!

    As rx:
    Pull Ups: 13-13-10-8-7-7-5-6=69 (+8)
    Push ups: 13-9-7-4-5-4-4-4=50 (+2) these suck. hehe.
    Sit ups: 14-14-13-13-12-12-11-11=100 (+5)
    Squat: 18-16-15-12-10-9-11-11=102 (+2)
    Total: 321 (pr of 17)

    Squats are still where I think I have some area to improve…push ups are just always difficult…but squats, my legs start burning and I just lose my speed and take breaks. Just need to keep going.

    • Amarinthia,
      I remember the lack of pull ups you once could do. You have excelled in everything you have done. What amazing strides you have made. Thanks to everyone for all your encouragement!!!!!!!

  12. Yeah, the sign looks great!

    As rx:
    40 (-3) + 65 (-3) + 108 (+9) + 110 (+12) = 323 PR

    (I wrote it on the board wrong the situps were 108, not 98, even using a calculator, I cannot add right!)

    The pullups were BAD, my hands really hurt and could not find a rhythm. My pushup form was a lot better because I went a LOT lower than last time I did them, but not quite chest to ground. However, I have not been able to do any pushups for about two weeks because of my back so that is encouraging. I have been working on situps using my arms to help and that is definitely making a difference! But the big gains were in squats, they felt really “good”!

    Also, Dr. Sadri fixed me up…I am much better after he worked on my back! yay!

  13. Wow, first two movements were seriously weak. Then it got a little better.

    Pullups: 46
    Pushups: 47
    Situps: 77
    Squats: 81
    Total: 251

  14. 52-54-97-115 = 318

  15. Completed on 10/21

    Pull-ups: 14, 13, 9, 7, 7, 6, 7, 5 = 68
    Push ups: 12, 10, 9, 8, 8, 7, 7, 6 = 67
    Sit-ups: 14, 16, 17, 17, 15, 15, 16, 15 = 125
    Squats: 17, 15, 15, 14, 16, 14, 14, 14 = 119

    Total: 379 (+48 PR)

    Double digit improvement in every movement except push ups.

  16. pull: 9, 7, 7, 7, 6, 5, 6, 5 = 53
    push: 21, 12, 9, 5, 6, 5, 5, 5 = 68
    sit: 10, 12, 10, 9, 10, 9, 8, 9 = 77
    squat: 12, 12, 12, 12, 11, 11, 10, 13 = 93

    rx total: 291

    burned out bad on push-up, and need to be doing more situps and squats next time.

  17. pullups – 40 w/ black band
    pushups – 54 modified
    situps – 88 anchored
    squats – 87

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