“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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We’re in this together, you guys
“How Would You Stack Up?” in the 2010 CrossFit/USAW Weightlifting Open.
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)
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!
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
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!
Rx’d
240 (20*12)
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!
18X12=216
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.
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.
5×3 back squat, 225,255,265,275,285
then
50 18″ jump,
40 squat
30 situps
20 pushups
10 pull-ups
32:15
21/15= 315
Muscle-ups just weren’t there today. Great work by everyone today
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
Rx’d 18/12 = 216
Gotta learn a better technique of covertly sandbagging my Tabata squats. Dennis caught me.