Dead-lift 5-5-5-5-5 reps
55%x5/62.5%x5/70%x5/77.5%x5/85%x5
followed by,
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are pushups, the third 8 are situps, and finally, the last 8 intervals are air squats.
There is no rest between exercises.
Post last dead-lift weight and total reps from all 32 intervals to comments.
The Burg Files - Coaching Points
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When doing these strength lifts, whether it is Olympic lifts or power-lifts, you have to stick to the percentages and even err on the light side. Don't go over these percentages. They are in place for a reason. They give you an opportunity to work on other aspects of the movement such as speed and/or technique. You shouldn't(can't) miss any lifts, especially during Olympic lifting. Don't go even a pound heavier, no matter how good today feels. Trust in the program and work on getting better at how your moving and not what your moving.
once again Joe great comments of wisdom on the main website. good job way to share the great things crossfit is doing here.
Tabata-299 total reps
Tabata 292 total; breakdown:
pullups: 39
pushups: 44
situps: 90
airsquats: 119
Great job once again 6 a.m. class!
Shelley
DL: 396
tabata: 357
so, so tired.
don't even say it BC.
368 Tababata
That was my first Tabata Something Else total. That was fun (except for wanting to puke during the situps). Could have gone a little harder during the first few sets of squats (Chuck Norris wouldn't have wussed out like that).
295 reps on tabata. Pullups sucked! Squats damn near made me puke. Great work 6AMers!
Tabata= 376
Already did heavy DLs on Mon so took it easy on them 2day, only got up 2 308# on my last couple sets...tabata got tuff w/o a break, pushups were the hardest 4 me as usual, should have pushed harder thru squats...
Nice work 6amers!!!
Sorry I'm going to miss this one. Or not. Tabata Vegas instead: bourbon; blackjack; beer; craps. I feel a PR.
I'm going to HAVE to throw a flag on that!!!!
253# x5 for DL.
348 reps for Tabata.
Anyone else's hands just killing them? Mine are much more sore than usual.
DL:4x5 @146#
Tabata: 269, dang pull ups and push ups
Great job 6am peeps. Y'all are some funny folks!!! :u)
I would be willing to overlook your little faux pas if you wanted to buy me a beer at happy hour tonight.
I'm just talking out loud....
168#X5 for DL max weight used today (85%)
tabata everything - 343 reps - i think since I had to start with squats since there was no bar available for pullups this was how I got so many reps completed! I was pumped up and ready to go until I got to pushups! Great workout... lots of sweat! I like it! :)
I also won't be here on saturday so my 9:00am spot is open,in case anyone wants it, even though I think its a rest day.
314 for Tabata.
Great job 6:30. My hands hurt!!
Did 185# x5 on DL
Tabata-283- Pullups sucked, made up for it in pushups and situps!
Good job morning monsters!
Nick P
Am I wrong, but from what I understand, Saturday is a scheduled rest day so all those who are on the list to work out at 8AM and 9AM don't have to show up unless they are making up a workout? And even so, 8AM is not available, right?