Tabata Overload

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Sunday 111113

A.
Snatch practice

B. “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 110425.

Erika writes: “Hi, Allison. I have a photo for you in case you’re in short supply! I went to Crossfit of Fremont today (I’m originally from California) and worked out with these awesome people. Here I am immediately post-wod with Jeff on the left (the owner and head trainer) and Nick (also a coach). I got WERQ’d!”


* * * * *
Here’s what’s on tap for Monday’s WOD classes:

A.
Deadlift 5-5-5 @ 70% of your 1 rep max

B.
Row 3×500 meters

Responses

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    Snatch practice – getting much better. Getting mobile before is definitely helping with my ROM in both shoulders and hips- multiple singles of 65, 75, 95. Definitely could have gone heavier. Form is getting better. Thanks Kevin for tips.
    Tabata something else: 321 reps (64 pullups, 60 pushups, 90 situps, 107 squats)

    • Anonymous

      Nice work!

      • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

        thanks man

  • Peter

    Snatch practice- slowly making progress here.  Got two reps of 70lbs, which is more than I’ve ever snatched, could probably go higher for a 1RM. 

    Tabata something else- 48 pullups+71 pushups+97 situps+120 squats=325 reps. 

  • Steve Slo

    Pull Ups: 45 (7,7,6,6,6,5,4,4)
    Push Ups: 50 (8,8,8,6,5,5,5,5)
    Situps: 83 (12,11,10,10,10,10,10,10)
    Squats:106 (15,13,13,,12,11,12,14,16)
    TOTAL: 284

    • Jim S

      Way to go with the pull-ups Steve.

  • Michael North

    Snatch practice was fun.  Bunch of singles at 65 and 95 lbs.  Echo Nick’s thoughts, form definitely improving with improved mobility.

    Any thought to a dedicated olympic lifting class on a weekly (or twice a week) basis?  I would be interested in attending.

    Tabata something else: 226
    Pull-ups (blue band): 46
    Push-ups: 28
    Sit-ups: 63
    Air squats: 89

    Two things that make me happy.  Using a thinner band for pull-ups and off my knees for push-ups.

    • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

      Nice work.

  • Zoe

    Pull ups- 42
    Push ups- 66
    Sit ups- 97
    Squats- 106
    Total- 311 Rx’d

  • Jim S

    My slow steady journey to shoulder mobility continues… Worked with a bare bar, but happy to finally be able to complete the snatch, catch it in a squat, and have my shoulders adequately rotated to keep from throwing the bar on the floor in front of me. I figure I’m 500 lifts into the 10,000 it will take to achieve mastery. :)

    wod: 48+72+68+83 =  271

  • Anonymous

    12 + 54 + 66 + 87 = 219

  • Jay

    snatch 115#
    pullups 59pushups 55situps 81squats 112total 307

  • Paul B.

    44 Pull-ups, 64 Push-ups, 64 Sit-ups, 108 Squats = 280

  • Asegal04

    Pull up 57
    Pushup 71
    Situp 99
    Squat 96
    Total 323 rx

    snatch is getting better, Kevin gave me some good tips today. Week 4 of crossfit in the books.

  • Jeff B.

    366 RX.  I lost my note sheet of the breakdown.

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