WOD
"Tabata This S**t"
Push ups
Sit ups
DB Hang Power Clean
DB Renegade Rows
Tabata is 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds (which amounts to 4 minutes). This is the case for each movement where the clock does not stop between transitions.
Your score is the lowest round from each movement added together. For example, if you get 8 reps for 7 rounds but on the last round only manage 6 reps, your score for push ups is 6.
Post score to comments/Logwod.
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If you didn't hear in class today, we have announced that those attending the Performance Summit this Saturday may now sign up for what food item they would like to bring. Exactly what you're making is not necessary at this time, only which category. You have the option of placing your name under Main Entree/Meat, Side/Veggie Dish, Appetizer, or Dessert/Fruit. These sheets are posted in the main office. Thanks for your cooperation.
I'm with you BC could have done 7-8 rows....kinda whuzzed out.
Good to be back at 6am but gonna sleep in tomorrow and hit the Nooner.
B
I too kinda feel like I dogged the rows. I went a little light with the DB so I really pushed to get 8 every round on the cleans, and that killed me. That first set of rows was pretty much catch up.
Liked this WOD. Good work at 5AM Toby (we were the only 2).
I agree with everyone who has posted previously. The first round of rows was by far the hardest because the cleans were pretty tough.
Good work 6am! Fun group! It was kind-of old school...
6am: 9, 13, 5, 6. 33 total. Should've done more cleans and possibly rows. used 50# DBs.
7am: back squat, 3-3-3-3-3
262, 267, 274, 279, 284.
then 15 132# thrusters
60s KB hold (1.5 pd KBs)
21 98# thrusters
60s KB hold (rx'ed was 90s)
36 65# thrusters
60s KB hold (rx'ed was 120s)
finished around 12-13 min.
thanks for the encouragement on that last KB hold, everyone. those were worse for me than the thrusters.
His interpretation of CrossFit vernacular:
"How'd you do on the WOD?" = I already know how you did on the WOD, I just want you to tell me how you did, then ask me how I did so I can see the look on your face when you realize how badly I crushed you.
Knew I wasn't going to keep up with all those crazy fast boys at 6 am, so just set goals for each movement, put my head down (figuratively, of course, since I ALWAYS keep my head up for push-ups :D) & tried to stay consistent.
One of my favorites from Drywall:
“Good job hitting that PR!” = No one gives a shit, I’m just hoping this will shut you up
- Straight Sets @ 135, 135, 140
Pull Ups (Used Handles to Change it up)(Cant Drop Until All Reps Are Completed)
1st - 5 Weighted, 7 Strict, 9 Kip
- 25# DB
2nd - 4, 6, 8
- 30#
3rd - 3, 5, 7
- 35#
4th - 2, 4, 6
- 40#
5th - 1, 3, 5
- 45# (Just barely)
Giving my legs and lower back a break, tweeked it on my clean yesterday... Might do a light distance run tonight...
5x3 @ 184#
These felt slow and weird.
Tabata
27 (5, 10, 8, 4) w/35#
I went easy on the pushups, per Ricky's suggestion... I've gotten 6 or 7 in the past and had planned to do 7 or 8. That first set of rows was a bitch.
Was planning to go back at 3 to finish up the day's games prep wods, but I've only just gotten home (it's almost two... I got stuck in the parking lot of the dog food store) and I haven't had lunch yet. Maybe I'll dig out my sandbags and call that a substitution.
220-242-264-279-289x2 reps
Thruster Kb Hold
10:18
Hold were killer way harder than I thought they were going to be.
Tabata this SH*T looks fun, may try to do it before class! Remember guys if you are coming to the Performance Summit please let us know or sign up in the front office to bring either Entree/Side/Dessert/Appetizer. If you cant make it in just let us know which one you want.
Be safe out there and see yall soon
39 w/ 50# (11, 15, 5, 8). Could maybe have gotten another clean, but they felt HEAVY. I thought this was tough. Then, as I sat sweating, I watched much of my 630 class start another WOD at 730. Then I didn't feel so tough.
Thruster/holds - 8?
Tabata - 33 - 5, 12, 8, 8
Evening - DNF - did 2 or 3 rounds strict... I honestly lost track.
Went to 6:30 class and got 38 for my tabata score. Did12/13/5/8. Started out doing 7 reps but my grip went out in my left hand causing me to really struggle with the db cleans.
Worked on ring handstands, broad jumps, and kb snatches at 7:30.
30 with 35#; 7,11,8,4 (pushups, situps and cleans were right on) rows I wussed out on as I had 12-13 seconds left before rest time every round including first one so I don't know what I was thinking.
HSPU, KB snatch and broad jump:
DNF: I couldn't get any HSPU's with the DB's; feels completely different than hands on the floor
HSPU's; resorted to one abmat kipping for WOD with hands on floor. I could get 3 in a row some rounds but mostly 1 or 2. I realized afterwards I should have been doing 6 HSPU's per round instead of the 5 I did. I used 1 pd on KB single arm snatch first round then switched to 1.5 pd. I was in middle of KB snatch on 5th round when time was up.