Sunday, 29 Aug, 2010

Posted by Mandee on August 28, 2010   |   12 Comments

Test 3

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron368 (23 x 16). Post score to comments.

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12 responses to “Sunday, 29 Aug, 2010”

  1. dunnbball says:

    I never thought I’d say this, but I really enjoyed the 5K run this morning. Thanks Dennis for getting everyone together and for going through the Pose drills. We should make this a regular thing for CFHSV. Headed to NY… see y’all in a week!

    5K run in 31:35 (80% RPE)

  2. Dennis B says:

    A big KUDOS and thanks to all that motivated me to knock out the 5km CC run.

    Great job everyone on POSE drills and a fun run. Everybody was POSE positive and did great. Hard to find in runners abroad. I stayed POSE a lot of the way, but on the big up hill I broke forward at the waist and on the down hills I know I was heel striking. Always and area to work on to perfect POSE.

    5km time was 21:42. Thanks for the push Aaron.

    I agree with dunnbball, perhaps we meet like this on more occasions just for fun.

    Train Hard, Train Smart, Train to Survive!

  3. Aaron says:

    Great turn out and a lot of fun this morning. Thanks Dennis for the mini clinic! Y’all have my vote. We should try to meet maybe every other Sunday morning for a Pose clinic/fun run.

    21:22 for the 5k, stayed within my prescribed intensity. Goal was 85-90% RPE, averaged 89%.
    Like Dennis I stayed in Pose with the exception of a couple times going downhill, where I hit the brakes and heel striked.

    On another note…my legs are wrecked from this weeks wod. They are not looking forward to this afternoon’s Tabata

  4. Katie says:

    The 5K run was good to loosen up my legs some. They are totally trashed from this week. It took about 1 mile to loosen up. Still pretty slow for me, 29:41. Weather was perfect!

  5. Aaron says:

    240 (20*12)

  6. Dennis B says:

    Man you could feel, taste, and even smell the intensity in the air today for both groups that attcked “Test 3.” Great job to all, I am humbled everyday by CFHSV athletes.

    Gotta Love CrossFit!

  7. Tye says:


    It was awesome to see what the second wave of athletes did today. Helps shed light on just how far I’ve got to go. Great work.

  8. Russell says:

    As Rx’ed

    24 on squats (PR by 1) and 27 muscle ups. Arms felt waaay weaker than I would have imagined. My 30 M/U for time score is just over 3 minutes. Tough workout.

  9. Daniel says:

    5×3 back squat, 225,255,265,275,285

    50 18″ jump,
    40 squat
    30 situps
    20 pushups
    10 pull-ups


  10. Jake Naumcheff says:

    21/15= 315

    Muscle-ups just weren’t there today. Great work by everyone today

  11. klowe says:

    19/18 – horrible WOD. Amazed about how the quad burn totally wrecked any muscle up stamina. Spent A LOT of time staring at the rings vs actually using them

  12. Patrick says:

    Rx’d 18/12 = 216

    Gotta learn a better technique of covertly sandbagging my Tabata squats. Dennis caught me.