Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups 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.
Until the pull-up bar is assembled here at CrossFit Boston we are substituting the kettlebell swing.
Scoring Example:A total score of 53 (Execllent score, BTW) 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
12 row (use the calorie counter and call each calorie a rep) This score is a 53.
Melissa and Liz pushing each other while finishing "Nancy".
9 comments:
bring it!
One giddy camper, here, with the KB swing substitution.
Feel free, Neal, to take whatever time you need to install that pull-up bar. No need to rush, now.
k.
Karen's objections notwithstanding, install the damn bar :)
look at me making a blog account!
12 situps +
6 pushups +
15 squats +
10 kbs (30#) +
8 d unders (subbed for row) =
51
nice work y'all!
7 pushups
15 squats
5 swings (I missed the chime on this one, other rounds were around 9ish)
5 cal rows
10 situps
For a grand total of 42. On the updside, it was good to see Karen again!
Jo
10 swings (1.5 poodles)
5 cals
16 sit-ups
10 push-ups
11 squats
= 52 total
First decent result this year.
Toby
I haven't posted for the past week because I've been getting ready for my last Navy SEAL PST (no Crossfit and lighter workouts to recover during the week leading up to it). I took it yesterday and scored my best yet. Thanks Neal!
500yd swim, combat sidestroke: 8:42
10 min. rest
2 min. max push-ups: 86
2 min. rest
2 min. max sit-ups: 91
2 min. rest
Max. strict pull-ups: 21
10 min. rest
1.5 mi. run in boots & pants: 9:46
--- Doug
go doug! thats awesome!!!!
Doug! Great to hear from you and even better to hear about your results! Keep it up.
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