It’s something else, alright

Monday 110425

“Tabata Something Else”

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.

Post total reps from all 32 intervals to comments.

Compare to 100402.

WOD commentary from Hari: The good news is that this is over in 16 minutes. The bad news is that done right, it hurts from beginning to end. The first thing to note is that this is not the typical (minimum reps = score) Tabata protocol. Rather this is the total number of reps. Still, it would be wise not to go out so fast that you end the eighth interval with a huge drop off relative to your first.

This is one of those WOD’s you want to take seriously. This, “Angie,” “Barbara,” and “Cindy” are probably the four clearest indicators of your bodyweight capability.


The legume manifesto
Women and muscle
Live outside your damn banana box
Get some ass
Obesity explained
What’s your gut type?

Consider us prepped: Coaches Court, Jeff, Jacinto, and Allison (i.e., me) post-Coaches’ Prep weekend course with our illustrious instructors E.C. Synkowski, Chris Spealler, and Adrian Bozman (we’re also on tonight’s mainsite photo montage):


  • Scaling options for the WOD, courtesy of Brand X:

    Big Dawgs and Pack:
    As Rxd

    Cut the work in half!

    Do three rounds of work:

    Pull ups- Assisted pull ups (not ring rows)
    Push ups- Box or wall push ups (Not knee push ups)

  • Sean M.

    Speal is smaller than Jeff…

  • Alex Punger

    What happened to our team ranking?

    • Hari

      We were 52 of 54 on the last WOD, which dropped us overall from the teens to number 29.

  • sam.gaberal

    Awesome Picture Guys can’t wait for you guys to use the stuff you learned on everyone at the box.

    Happy Birthday KENT!!!

  • Leslie

    Doing the wods from afar nearly everyday. See you in June!

  • Ian


  • Jai

    For those avoiding gluten, there’s some legistlation coming up that you might want to add your signature to:

    New York City Council Member Daniel Dromm has introduced two pieces of legislation concerning gluten: Int. No. 502 and Res. No. 689. The passage of these bills in New York City will hopefully increase understanding nationwide about celiac disease and the importance of proper labeling. I encourage everyone in New York City to contact your Council Members to ensure they are signed on as co-sponsors of these pieces of legislation. To figure out who represents you, constituents can go to: Additionally, I urge you all to sign up to co-sponsor this legislation. It is your right as a gluten-free New Yorker to help support this legislation!

    You can download sign-on sheets to fax directly to Council Member Dromm from these two links:

    • Thanks for this, Jai!

    • Hari

      Because it’s not like NYC government has anything more important to do.

  • mike n.


  • keller

    seated box jumps: worked up to max height of 42.5″ (28″ box plus three 45# plates plus one 25# plate)

    3x front squat + 1x jerk: 115#, 135#, 145#, 155#, 165#

    amrap 3 minutes

    3 Power Clean 155 lbs
    6 Push Ups
    9 Air Squats / 9 Ring Dips

    *Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6, 1 minute rest between rounds: 3 rounds + 2 reps, 1+16, 2+1, 1+6, 2, 1+2 = 207 reps rx

  • Mike Mishik

    4 rounds:
    6 deadlift 275#
    12 ring dips
    40 double unders

  • jenn

    302 Rx

    2 reps less from my last score a year ago. Though last year I had 15 pull-ups; this year I got 34 – then it just killed my push-ups. Oh well, will need to strategerize better next time.

    • jenn

      Scratch that. I can’t count. I got 305, one more than last year. I feel better now.

  • MC

    Shoulder Presses:
    95-115-135-155 (new PR)-160(f)-160(f)-155

    Mainsite: 270… was hampered by weak grip in the pull-ups, still recovering from sectionals hand ripping.

  • Hari

    (8×7), (5×12,11,9,8), (4×15,4×14), (4×18,17,3×15) = (56,88,116,134)

  • Richard

    278; medium blue band for pull-ups.

  • Jeff

    pull 7, 7, 7, 7, 7, 7, 7, 9 = 58
    push 11, 11, 11, 11, 11, 11, 9, 7 = 82
    sit 9, 9, 9, 9, 8, 7, 7, 7 = 65
    squat 17, 18, 17, 17, 17, 17, 19, 21 = 143

  • Lisa

    263, 10 more than last time.

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