Benchmark: “Tabata This” – CFS

May 19th, 2016

Category: CrossFit

Benchmark: “Tabata This” – CFS

530am Throwback - In Orange!

530am Throwback – In Orange!

IMG_0043Please join us in congratulating Melissa & Tom Bavin on the birth of their daughter, Olivia Scarlett Bavin! Olivia was born on Thursday, May 5th at 2:34AM, weighing 6 pounds 11 ounces. Both parents and daughter are doing well. Tom and Melissa are original members of CFS and are a huge part of our community … they got engaged here! Melissa worked out in classes up until the very end of her pregnancy. She completed the benchmark WOD “Helen” Rx’d just a week before giving birth! What an inspiration to all of us! We are looking forward to seeing everyone back in the gym, and we can’t wait to meet little Olivia. Congratulations, Melissa & Tom! We love you!

Skill
L-sit
Dragon Flags

Alternating Tabata
L-Sit
Plank Hold

WOD
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement

Scores/Comments from 8/20/15

Conditioning Class: WOD
Every 3 minutes for 24 minutes:
20/15 Calories on Assault Bike
100m Sprint

Conditioning Class: Core
3 Rounds
10 Strict Leg Raises
5 Dragon Flags
Rest as needed between rounds

DISCUSSION 7 Comments

  1. jason barrow 05/20/2016 at 1:06 am

    Woooo congrats guys.

    7/9/13 – 39 Rx
    6/11/15 – 40 Rx
    8/20/15 – 42 Rx
    5/19/16 – 43 Rx (PR)
    (Future Barrow, you left yourself notes in your notebook for next time.)

  2. Nick Alonso 05/20/2016 at 12:53 am

    WOD: 50 Rx (8-15-7-8-12) 1 rep PR
    8/20/14: 49 Rx (7-15-7-8-12)
    Congratulations Tom and Melissa

  3. kathy Baker 05/19/2016 at 9:37 pm

    Endurance 2400m row 72 cals on bike and a shit ton of sprinting

  4. Mike Quigley 05/19/2016 at 7:09 pm

    Love the old school photo of the 5:30am crew in orange!
    Congrats Tom and Melissa!

  5. melstec 05/19/2016 at 5:19 pm

    Apparently I’ve done this one a few times….
    Today: 42 (but subbed ring rows for pull-ups due to a minor kitchen injury last night) (5-15-7-5-10)
    8/20/15: 38 rx (5-12-5-6-10)
    6/11/15: 40 rx (5-14-5-6-10)
    8/28/14: 40 rx (6-14-5-5-10)
    6/9/13: 31 bands for pull-ups & push-ups

    Sweet Baby Livy!!!<3

  6. kathy Baker 05/19/2016 at 2:46 pm

    WOD: 1800 cal slow row using mostly my arms 2 save legs . No squats but did push ups and sit ups no score
    Congrats Melissa & Tom

  7. Frawls 05/19/2016 at 12:15 pm

    Skipped Tabata to do this with Mase: 1 Round of 30 HPC (115#) 15 HSPU 3 Legless Rope Climbs 2 Rounds of 20 HPC 10 HSPU 2 LLRC 3 Rounds of 10 HPC 5 HSPU 1 LLRC. At the 30 minute mark: 21 Squat Cleans (115#) 15 Thrusters (115#) 9 C&J (115#)
    22:43
    6:12
    Can’t hold a pen right now.