Tabata This

Jul 9th, 2013

Category: CrossFit

Tabata This

Pat - L sit - 24/7

Pat – L sit – 24/7

Reminder: Brogan will be hosting the kick @$$ endurance program tonight at 6:30pm in front of Southie Green so show up a few minutes early and be prepare to get weird (and more fit!)

National WOD to support to the American Red Cross

This Saturday, July 13th, CrossFit Southie will unite with CrossFit gyms all across the US and participate in “Lift Up Moore,” a fund-raiser for the American Red Cross’ relief efforts in Moore, OK.

Although the tornado struck on May 20th, we might remember that 24 souls perished, hundreds were injured, and the town of Moore was effectively leveled. As such, much work remains and the needs in the community are great. Visit www.LiftUpMoore.com

The CrossFit community has distinguished itself by its past support and participation in such events for the greater good. This event will build upon that tradition.

As an athlete, you will undertake a grueling WOD that memorializes the 5/20/13 date of the tornado, and you can compete on a national leader board and vie for prizes from our sponsors.

1. Take 15 minutes to build up to:

-1 RM Clean (Squat Clean or Power Clean are acceptable)

2. 5 Rounds for Time:

-20 Burpee Lateral Bar Hops
– 13 Squat Cleans (135/95)
By securing the participation of at least 100 gyms and 5,000 athletes, we hope to raise $50,000 for the American Red Cross.

In the time it takes to do 30 air squats, you can sign-up!

Just visit www.EventBrite.com and type “Lift Up Moore” in the search box to find our gym.
Select one of three participation levels:

1. Participate in the WOD only. No donation.

2. Participate in the WOD and make a $10 donation to the Red Cross.

3. . Make a larger donation.

Skill
Front Lever
Back Lever

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

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

DISCUSSION 14 Comments

  1. Joel 07/10/2013 at 12:20 pm

    33 RX. First day back after vacation.
    Row 5, squat 10, pull up 4, push up 6, sit up 8. I should have done more squats and I am not sure what happened to my pull ups but they were not working last night.

  2. Manny Rodriguez 07/10/2013 at 1:44 am

    Started out well with pull ups by the time i got to rowing was not feeling well need some days off to recover.
    32 RX

  3. nicole dholakia 07/10/2013 at 1:21 am

    WOD: 33 red band for pull-ups, push-ups from the knees

  4. Mike Brown 07/10/2013 at 1:07 am

    43 RX

    Should have done more squats. Only did 10. Easily do 12+ next time.
    Should have done more push-ups. Only did 9. 10 or 11 next time

    9 sit-ups (deep burn)
    8 pull ups was tough after the 4th round
    7 calories (most winded from)

  5. Nick D'Ascensao 07/10/2013 at 1:00 am

    37 RX. Row 7, squat 12, pull up 4, push up 6, sit up 8

  6. Micah Risk-Uspensky 07/10/2013 at 12:57 am

    36 Rx. Pacing myself on the difficult sets (push-ups, pull-ups) helped a lot.

  7. jason barrow 07/10/2013 at 12:46 am

    WOD: 39 Rx

    Have done various tabata mash-ups here but tonight was my first time doing a proper ‘Tabata This’. I have a baseline now to measure up against going forward.

  8. JBo 07/09/2013 at 11:48 pm

    WOD: 36 Rx
    Sit-ups: 10
    Row: 5
    Squat: 13
    Pull-ups: 2
    Push-ups: 6
    REALLY liked doing this WOD. Definitely one that I would enjoy revisiting every couple of months.
    Here’s my plan to attain a score of 40 next time.
    I comfortably got through 13 squats each time, so definitely can get 14 there. Still working on pull-ups. Instead of starting out with 5 each round and burning out halfway through, just shoot for 3 each round. Push-ups I was able to get 9 per round for the first 6 rounds, then 7 on the 7th round and 6 on the 8th round. I can probably maintain 8 per round. And that will get me to 40.

  9. Mike Green 07/09/2013 at 11:18 pm

    Consistent. Row (5), Squat (11), Pullups (6), Pushups (8 w 3 sets of 10 before I realized it was going to be diffult to maintain), Situps (8)= 38 Rx

  10. Retta 07/09/2013 at 6:18 pm

    Chuck has crushing video demos lately. Such a talent that is finally get the exposure he deserves. He has a ton of knowledge, he’s a sprint suicide machine, handles the sledge hammer like a boss and the camera LOVES him.

  11. amy 07/09/2013 at 3:06 pm

    In the video Goose mis-spoke the back lever was first and the front lever was second. Sorry for the confusion!

  12. Tom Kuchenreuther 07/09/2013 at 2:48 pm

    37 Rx. 6-12-6-5-8. Pushups fell off hard!

  13. Chris Wilson 07/09/2013 at 12:19 pm

    38 Rx. This was a humbling experience. I completely fell off the cliff with push ups.