Wednesday, January 6, 2010

Wednesday, January 6, 2010


Congratulations Sean F., for completing our Elements Workshop curriculum!

split jerk
3-3-3-3-3

Compare results to June 2, 2009.

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is no rest between exercises.

This workout is scored by the total repetitions completed from all 32 intervals.

Compare results to August 11, 2009.

workout courtesy of crossfit.com

5 Comments

  1. coach | January 6, 2010 at 9:40 am
     

    –Scores–
    Borja G.: 135-145-135-135-135-lbs., 254
    Alex M.: 115-115-115-115-115-lbs., 326
    Amy D.: 73-73-73-73-73-lbs., 201 (sub: jump-stretch pull-up, red, single-leg burpee)
    Tamra F.: 95-105-115-115-115x-lbs., 270 (sub: jump-stretch pull-up, green)
    Ralph A.: 65-65-65-65-65-lbs., 187 (sub: jump-stretch pull-up, blue)
    Kris C.: 63-68-68-68-68-lbs., 343 (sub: jump-stretch pull-up, blue)
    Ted K.: 75-80-85-80-80-lbs., 188 (sub: shoulder press, single-leg burpee)
    Lynsey H.: 53-58-58-58-58-lbs., 257 (sub: bodyrow)
    Ravi S.: 95-95-100-100-100-lbs., 221
    David O.: 135-135-135-145-155-lbs., 275
    Caitlin F.: 90-95-95-100-100-lbs., 240 (sub: jump-stretch pull-up, green)
    Mike S.: 135-155-165-175-185-lbs., 366
    Josh O.: 165-165-175-175-175-lbs., 324 (sub: jump-stretch pull-up, blue)
    Mayra C.: 75-75-80-80-80-lbs., 305 (sub: jump-stretch pull-up, blue)
    Ivy F.: 110-115-120-120x-120-lbs., 262 (sub: jump-stretch pull-up, red)
    Jeremy N.: 165-165-175-185-195-lbs., 248
    Jessica H.: 80-85-90-95-100x-lbs., 305
    Sidra C.: 95-100-105-105-105-lbs., 297 (sub: jump-stretch pull-up, blue)
    Sean M.: 135-135-155-165-175-lbs., 206 (sub: jump-stretch pull-up, blue)
    Jen M.: 75-80-85-85-90-lbs., 262 (sub: jump-stretch pull-up, blue)
    Johnathan H.: 125-130-135-140-140-lbs., 246
    Neil A: 105-105-105-105-105-lbs., 307 (sub: shoulder press)
    Jeff W.: 105-105-105-105-105-lbs., 275
    StuLu: 115-115x-105-105-105x-lbs., 228
    Christy P.: 125-130-135-140-140x-lbs., 372
    Dave R.: 185-195-195-205-205-lbs., 416
    Dennis D.: 85-85-85-85-85-lbs.
    Lisa C.: 65-70-65-65-65-lbs., 261 (sub: jump-stretch pull-up, blue)
    Linda K.: 33-33-33-33x-33-lbs., 208 (sub: bodyrow, knee pushup)
    David G.: 115-125-135-135-125-lbs., 205
    Jenn J.: 65-65-65-70-70-lbs., 215 (sub: jump-stretch pull-up, green)
    Rob K.: 135-135-145-155-165-lbs., 362
    Steve D.: 155-165-175-185-195-lbs., 385
    Adam H.: 95-95-105-115-115-lbs., 226 (sub: jump-stretch pull-up, red)
    Alan N.: 95-95-105-115-115-lbs., 🙁 (sub: sit-up)
    Sean F.: 65-80x-70-75-75-lbs., 252 (sub: jump-stretch pull-up, green)
    Amy S.: 43-53-53-53-58-lbs., 256 (sub: jump-stretch pull-up, green)
    Wayne C.: 95-115-135x-125-125-lbs., 289 (sub: jump-stretch pull-up, red)
    Erin H.: 43-53-53-53-53-lbs., 273 (sub: jump-stretch pull-up, red)
    Daniel B.: 53-53-63-63-63-lbs., 279 (sub: jump-stretch pull-up, blue)
    Koji H.: 80-85-85-85-85-lbs., 306
    Joanna L.: 53-53-63-63x-53-lbs., 275 (sub: jump-stretch pull-up, green)
    Roselena R.: 95-115-115-115-115-lbs., 303 (sub: jump-stretch pull-up, green)
    Lee P.: 95-95-105-105-105-lbs., 207 (sub: jump-stretch pull-up, green)
    Joe F.: 95-115-135-145-145-lbs., 362
    Ricky B.: 165-165-170-175x-175-lbs., 225
    Stuart W.: 95-95-105-105-105-lbs., 266 (sub: jump-stretch pull-up, blue)
    Guy F.: 115-125-135-135-135-lbs., 238 (sub: jump-stretch pull-up, green)

    Reply
  2. Mrs. Finkenstadt | January 6, 2010 at 9:58 am
     

    Absolutely awesome numbers on both parts of the WOD everyone! I had a huge endorphen rush from this workout. How can you tell, you ask? Well here is the list of things I forgot today: as I was leaving the gym, realized I forgot to change out of my weight lifting shoes, but who cares so kept walking; at 17th street realized that I left my purse at the gym, so turned around to get that; almost (but not quite) forgot my shower supplies heading up to the shower in my office building; remembered that I forgot my towel when I was IN the shower. So, that’s how I know today was a particularly energizing workout.

    Reply
    • train2live | January 6, 2010 at 11:32 am
       

      Ivy,

      Too Funny! I can totally relate though. I hope the rest of your day goes better.

      Dave O.

      Reply
  3. daviesag | January 6, 2010 at 10:53 am
     

    John:

    Thanks for great coaching today. This was only the 2nd time I have done split jerks and your comments – particularly regarding foot position and pulling both legs back towards the torso – really helped me understand how to get this to work.

    Amy

    Reply
  4. cjsiegel | January 6, 2010 at 3:16 pm
     

    60-60-60 (30lb DBs)
    156 (3’pushup, 3’situp, 2’squat)

    Reply

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