Wednesday 7.11.12

The hills outside of Marine Base, Camp Pendleton.  CrossFit threw us for another loop this year and added a fourth day of competition!  The CrossFit Games starts today, not Friday.  Check out what the athletes will be doing today here.
Skill: Turkish Get Ups or make up a strength day you missed

Conditioning: "Tabata Something Else"
-Pull Ups
-Push Ups
-Sit Ups

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight of Gym Jones:

- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example: A total score of 48 is determined by adding up the lowest number of reps in any set of each exercise:
19 squats
8 pull ups
9 push ups
12 sit ups
This score is 48

Post weights and times to comments.


  1. DL 1x5@150,1x5@185,1x5@225

    Metc 6,7,10,11 (GHD,35#Sq,RingPushup)

  2. back sqt: 3x5 at 70% (175) then ME (8)

    metcon: 30 total (subbed hspu for push ups)

  3. DL: 125 @ 2x5, 140 @ 1x5
    Metcon: 32, 5 pullups, 8 pushups, 9 situps, 10 squats

  4. SWOD: Deadlift 305x5

    WOD: "Linda"

    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

    Deadlift: 1 1/2 body weight: 250lbs
    Bench press: body weight: 165lbs
    Clean: 3/4 body weight: 125lbs