Saturday 2.18.12

I love CrossFit.  It's hard to explain what we do.  A lot of the old school lifting gyms think this is what we do.  That's what my SWAT Team always thinks, then we did "Tabata This" for training this week and they changed their tune....for a few days.  As popular as it is getting, it is still not the typical way to workout.  We've all tried to share what CrossFit is with other people, it just doesn't work does it?  I find the best way to explain what we do, is to invite people to The Compound and show them.  Saturday's 8 AM is still a free workout day!

Conditioning: "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 Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. With a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 47 is determined by adding up the lowest number of reps in any set of each exercise.
- 18 squats
- 4 pull up
- 6 push up
- 13 sit up
- 6 calories rowed
This score is a 47.

Post scores to comments.


  1. sooo love the men working out in polo shirts! i think the compound needs to have an 80's themed wod in near furture. Leotards,polos,leg warmers and head bands required!!! Who's in? =)

    1. That would be AWESOME!

    2. Please Erica dont subject us to the 80's again, once was enough.

  2. Nutrition Challenge Wrap Up
    Row: 9:46
    Push Press: 81#
    7's: 5rds + 4 thrusters
    PR'd everything!!!

  3. Row:5

  4. Row: 6, Squat: 16, Push Up: 5, Pull Up: 6, Sit Up: 12= 45 total

  5. Tabata This: row=6,squat=10,push up= 0 (was 6 until my tricep cramped and Craig told me i get none), pull ups=3,

  6. Loved Michelle's title for this so I'll use it also.
    Nutrition Challenge wrap up: 2k row 7:45(pr)
    3rm push press 147(pr)
    "7s" 7 thrusters 45#/7 burpees
    7 rounds +2 thr.(3 reps more)
    lost 2 1/2 lbs.(the weight loss is ok, I ate like line backer most days and still lost a little) but got a little stronger/little faster. Ill take that and this all happened in only 32 days so figure that through the course of one year and it suggest's to me to keep coming back,set new goals and welcome the newbies. Another aspect of this was meeting new gym rats with similar goals in mind and supporting one another.

    1. I always love your posts Doug! You're an inspiration!

  7. 2k row: 8:25.1
    3rm push press: 110#
    7's: 6rounds + 7 thrusters + 4 burpees

    feeling great!!!