Friday, 15 Oct, 2010

Posted by Mandee on October 14, 2010   |   42 Comments

“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

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72, 
Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.
Post Tabata score for each exercise to comments and total for final score.

Compare to 100217.

“I Gave Up Coffee For CrossFit” with Kristan Clever – video [wmv] [mov]

Living the CrossFit life

Physician Revives a Dying Art: The Physical

42 responses to “Friday, 15 Oct, 2010”

  1. AmandaJ says:

    Woot woot Tracy!!!!

  2. KLowe says:

    Great article about the dying art of the physical exam and the Stanford 25. There is an old saying in vet medicine “for every one thing you miss for not knowing, you miss 10 for not looking”.

    The physical exam is the life-blood of veterinary medicine. Patients don’t talk, patient history is given 3rd party, and we don’t have the luxury of expensive tests on the health insurance tab. I take tremendous pride in the PE’s that i perform and I’ve been the victim of shitty human PE’s as the article suggests. Don’t get me wrong, modern medical technology is amazing and I’m sure saves lives but getting back to good human physical exams and meaningful consultations is the keystone to helping to correct the United States health care crisis.

    Good find on the article. Thanks for posting.

    • Ramsay says:

      I’m not a doc, but had to fight mine to give me tests… when a person can’t walk and has declining health it needs to be handled more than just popping a pill and saying let me know how it worked. Learned a lot when I got sick, people don’t realize they need to be their own advocate too. Great article.

  3. AmandaJ says:

    Fellow Liz Hurley cheerleaders: Where is a good place to be for the race? Is anyone planning to meet up at a particular place/time?

    • Lindsey says:

      I posted on the blog page but no one responded. I’m going to tell everyone to meet by the Huntsville Middle school track… it is also were they have the luminaries set up, around 7-7:15. We will be there until the races start so come whenever! Hopefully we can at least get a group picture and then cheer everyone on.

      • katherine berger says:

        Hi Lindsey,

        Just wanted to say THANK YOU so much for all you have done to help organize our CFHSV team for this event! It is going to be awesome!

        Also, if you don’t see me and the kiddos cheering everyone on, it is because I am having some pain issues and a little trouble getting out and about for too long. I am seeing the doc today though and will do my best to be there!

        Go CFHSV!


      • AmandaJ says:

        Lindsey, that sounds like a great plan! Good luck to everyone!

    • Kerri says:

      Sorry Lindsey, just didn’t think to look over there. Hopefully we can get everyone gathered up for a pic before the fellas run……
      We all know how hard it is to get over a dozen people together, but, we can def. try. I know Erin is running with her Alumni group, but I ran into her today when I was picking up my packet, so, hopefully even those that are committed to other groups can even hop over and we can get a group shot. =o)

  4. Larry Lowe says:

    row: 10-9-8-7-6-6-6-6
    squat: 13-13-13-13-13-13-13-13
    Pullups: 10-8-8-8-8-8-6-6
    Pushups: 8-8-8-8-8-8-8-7
    Situps: 13-12-10-10-10-10-10-10

    Total = 42

    I this is a pr by 1, but not very happy with results.

  5. Aaron says:


    Disappointing today, scored 46 (6-16-6-6-12) on 100217 (waa!) Still trying to get my fitness back up after taking time off. (double waa!) Disappointed with this score. (shut-up!) I had nothing on the pull ups today (excuse), shoulder still feeling weak on the pushups (excuse) and felt incredibly nauseous during the situps (excuse). Almost met Pukie today (man up pussbot!)

  6. Justin says:

    Ties PR from last time, but got there a different way. Last time was 8-18-8-8-12. Pullups were rough today. Felt pretty sick after the workout. Hopefully that one won’t come up again for a while.

  7. Tye says:


    First time with this one, and I’ll know to not be as ambitious on pullups and pushups next time. Row/Squats/Situps were the same for all 8 intervals, pullups and pushups started at 10 and 12 respectively, and went down from there.

  8. russell berger says:

    Hey guys,
    Coach Dennis Berry has kindly offered to host an open gym session tomorrow from 12 noon to 1:00PM. If you have any skills, movements, or drills you would like to get help with, or would just like to come in and do your own workout of the day, please feel free to join him.

    This open gym will require you to have an Orange-level wristband or higher to attend. If you don’t know what this means, email me or ask your coach today!


  9. Karen says:

    5-14-5-10-12=46 (PR by 10!)

    I didn’t remember doing this one in Feb. so didn’t check my other notebook till I got back home. (4-11-5-5-11)

    Legs were shot during squats, but stayed pretty consistent on everything. 5 cal on row across the board, 15 on squats till last 2 rounds and dropped to 14. Got overzealous on pullups and did 10 first round then dropped to 5 for remainder (in reality I was trying to catch my breath still from rowing and squats). Consistent 10 on pushups. Situps started at 15 then dropped to 12 after 2nd round. Erratic eating and attendance is my issue right now, but I’ll get back in the groove.

    I’ll be sore as CRAP tomorrow but I’ll be in Auburn rooting for my Tigers so my mind will be preoccupied with that!

    Good Luck to all running the Ribbon Run!

    • Aaron says:

      Strong work on the PR!

      Do you or do you know anyone needing two tickets to the game? My neighbor is a season ticket holder and can’t make the game. She has two tix (Section 15, Row 11)and is asking $250 for the pair ($125 each). I was there for the Clemson game, outstanding seats.

  10. Penelope says:

    4-14-4-7-10 = 39 (pr by 6). Great 6am class today!

  11. tracey says:

    49 total (5-18-5-9-12) didn’t game push ups very well or at all. 15—9 dahhh! 🙂 have a great weekend! im on my way to south alabama with the Heath man.

  12. Jake Naumcheff says:

    8-19-10-12-15 = 64 PR

    Gamed this perfectly. I’m pretty sure had I tried for any more on any of the exercises I would have crashed and burned in the later rounds. Tried to go for 14 on the push-ups and after the first 2 rounds knew it was too much.

    Squats still need to get better.

  13. Robert S. says:

    7-15-6-7-11: 46 (pr by 6)

    After over a year of CF pukie finally stopped by the see me today. He brought a 6 point pr and a little emesis. I suppose it had to happen sometime. Pullups were the worst for me, and the only movement I didn’t score better than last time on.

    • Kerri says:

      I give this a BIG thumbs up Robert!!! Congrats to Pukie finally sneaking up on you!!

      I agree about pull-ups that’s actually the point where I felt like I was gonna toss my cookies! I’m glad Pukie went home with you today, and didn’t lurk around the box this afternoon!

  14. Aaron says:


    Had all 5’s on the row except for one round when I accidentally changed the units and tried to change it back while rowing… in retrospect I should’ve waited until the 10 sec rest and changed it over to see how many Cals because I discovered the machines are smarter than I thought. 🙂 They keep the total amount when changing the units back!

  15. Katy says:


    Had all 5′s on the row except for one round when I accidentally changed the units and tried to change it back while rowing… in retrospect I should’ve waited until the 10 sec rest and changed it over to see how many Cals because I discovered the machines are smarter than I thought. They keep the total amount when changing the units back!

  16. Brian says:

    7-10-3-5-8 = 33 (PR by 12)

    “Tabata this” was my 3rd WOD I ever attempted. My 33 is by no means excellent, but for me I think this was a big win.

    I started off strong on the Push-ups but ended up dropping to 5 by round 8. I held 10 on Sit-ups until the last round.

  17. Tye says:

    Made up the benchpress workout this afternoon.

  18. Kerri says:

    6-15-3-12-15=51 PR by 8!

    Started out with 6 on pull-ups, but, my hand ripped during round 4, and that cut out any chance of maintaining my reps.
    Overall though, I’m happy with the improvement in squats/push-ups/sit-ups. I SO want to maintain 7 on the row next time!

    Last time was:

    • Jake Naumcheff says:

      First off Kerri, that is a huge PR! However I think there is something that should be pointed out about this score.

      Your ROM was no where near our gym standards. I distinctly remember telling you more than several times to get your chin over the bar or come all the way up on your sit-ups.

      It’s great that you can move as fast as you did but when 3/4 to possibly all your reps were questionable I think you need to be aware of that.

      In competition it’s very simple. Get away with what you can get away with. However in our gym we need for everyone to be held to the same full ROM standards so that we can compare our times against each others. Otherwise the scores and times we give have no weight behind them.

      • Russell says:

        Good observation Jake. Kerri, use this knowledge to make yourself stronger. ROM is a black and white issue, it’s either there or it’s not. Keep working on static pull-strength, like ring rows and strict pull-ups. Also keep in mind that lopping technique and power play a huge role in the top of the pullup.

      • katherine berger says:

        I just wanted to add that this is something that everyone in the gym can reflect on from time to time. It can be easy to start going fast and lose form and/or sacrifice ROM because you really want to beat an old PR or challenge a gym “rival”…but it is not legit.

        Even if you end up a second ahead or ten pounds above a PR, it is not real and sooner or later, it will catch up to you. Whether its your conscience getting to you or a competition where ROM standards show that you aren’t quite where you said you were, you will eventually show that accuracy or form were not really there.

        It is awesome to have that CF mentality of winning–beating yourself, beating your team mates, whatever…just make sure you are doing it in the right spirit. Win because you are dialed in and doing things right and take your losses and own up to them. No excuses.

    • Kerri says:

      Wow Jake….I’d think that a score of 3 reps on pull ups, make it CLEAR that I didn’t count any that weren’t up to ‘standards’.

      As for the sit ups….I didn’t count the one(s) you called me out on. Sure I may have missed some, and counted them (because I felt like I was coming up to ‘standards’), rather than if you were there and counting them for me and not counting some,but this was in NO WAY an effort to ‘inflate’ my PR.

      Thanks for the call-out, and I’ll be sure to remember this, when counting any reps, weights, rounds in my WODs.

      2 of my 5 Tabata scores did not improve, however, 3 of them did.

      Anyway, I will always do my best, and make the best efforts I can to not ‘cheat’ myself in and outside of the gym. I take pride in who I represent myself to be, but, I’m also human and make unintentional mistakes, just like we all do.

  19. Kerri says:

    Lindsey and Brad went to the spaghetti dinner, and Lindsey said that the luminaries weren’t up around the track.

    She still wants to meet at the track, across from the school between 7 and 730 to try to get a group pic!

    See you all bright and early in the am! I’m going to post on tomorrow’s WOD posting whenever it posts too.

  20. tracey says:

    Tracy, super booty shot! You go girl! Crossfit women everywhere will covet those buns.:) well guys too.

  21. Jake Naumcheff says:


    Looking at your responses on the blog you have made since my comment to your PR it seems you took this as somehow a personal attack towards you.

    My comment was not meant to be taken as mean or hateful. I was simply expressing that as one of the athletes in our gym that does compete, and from what I can tell plans to compete in the future, you need to be aware of your mistakes.

    If the same comment was made towards me (which it has been before, by Russell) I would be thankful to that person for calling me out and holding me to a higher standard. We could easily let everyone (including yourself) have fantastic times and PR’s that were held to crap standards. In reality it would only reflect bad on our gym and be cheating everyone who partakes in a workout at CFHSV.

    You are also one of the top level athletes who trains at our gym. I would hate for someone who is participating in their first workout at CFHSV to notice that none of your sit-ups looked remotely close to the demonstration we gave prior to beginning the workout. This would give people a reason to follow suit. Simply because they look up to you and others in our gym (as they should) that are consistently at the top of the whiteboard.

    You can take this as an attack and a reason to be bitter or use it to your advantage. It has been brought to your attention now and that is all I meant to do.