Tuesday, February 9, 2010

Tuesday, February 9, 2010

Tabata Mash-Up: Deadlift + Sit-up
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are deadlifts @ 225/155-lbs., and the even intervals are sit-ups. There is no rest between exercises, except a one-minute break after round 16.

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


  1. jwood30 | February 9, 2010 at 12:04 am

    I am definitely signed up for the Massacre. JW

  2. tbferg | February 9, 2010 at 9:21 am

    Unlike Firebase, I am extremely score-oriented, so I’ve been mildly obsessing about howt he Massacre scoring is going to work. Will our scores be scaled to reflect the scaling of the workouts? Is there a score “reward” for doing the workout as prescribed, or close to it? Are we going to give the guys a handicap if they’re so chicken only 5 of them show up? I need answers!

    • Rob | February 9, 2010 at 10:37 am

      I personally won’t turn down a handicap. . . .

      • jwood30 | February 9, 2010 at 11:29 am

        Rob, I just want to know, what’s with all the negativity? JW

        • Rob | February 9, 2010 at 12:14 pm

          No negativity here! But there is a reason they used to name hurricanes only after women. . . .

  3. coach | February 9, 2010 at 10:30 am

    Tamra F.: 300 (115-lbs.)
    Borja G.: 290 (165-lbs.)
    Ralph A.: 250 (135-lbs.)
    Samir M.: 270 (115-lbs.)
    Kris C.: 269 (95-lbs.)
    Guy F.: 249 (115-lbs.)
    Jeremy N.: 206 (185-lbs.)
    Jessica H.: 281 (115-lbs.)
    Sean M.: 205
    Jen M.: 253 (95-lbs.)
    Neil A.: 296 (185-lbs.)
    Antonio G.: 167 (135-lbs.)
    Mayra C.: 329 (95-lbs.)
    Mike D.: 259 (135-lbs.)
    Linda K.: 230 (45-lbs.)
    Jonathan H.: 270 (135-lbs.)
    Jeff W.: 256 (185-lbs.)
    Joe P.: 232 (165-lbs.)
    Rob K.: 263
    Adam H.: 281 (115-lbs.)
    Sidra C.: 224 (115-lbs.)
    Thomas M.: 285 (115-lbs.)
    Kyle F.: 250 (115-lbs.)
    Jason H.: 204 (115-lbs.; sub: knees-to-elbows)
    Adam C.: 279 (135-lbs.)
    Matt W.: 221 (165-lbs.)
    Ravi S.: 283 (115-lbs.)
    Josh O.: 282 (165-lbs.)
    Sean F.: 319 (95-lbs.)
    Dave R.: 291
    Glenn C.: 324 (135-lbs.)
    Jenn J.: 289 (95-lbs.)
    Steve D.: 342
    StuLu.: 232 (185-lbs.)
    Christy P.: 402
    Daniel B.: 251 (115-lbs.)
    Kristie K.: 244 (65-lbs.)
    Susanna B.: 172 (95-lbs.)
    Roselena R.: 220 (135-lbs.)
    Amy S.: 323 (45-lbs.)
    Sue R.: 252 (45-lbs.)
    Meghan M.: 298
    David S.: 249 (95-lbs.)
    Marc B.: 256 (135-lbs.)
    Wayne C.: 227 (165-lbs.)
    Stuart W.: 246 (135-lbs.)
    Gary C.: 235 (95-lbs.)

  4. StuLu | February 9, 2010 at 12:02 pm

    This from the Caps morning workout at Kettler:

    “Defenseman Mike Green came onto the ice at around 9:15 this morning, 15 minutes after practice was scheduled to begin. At the end of the skate, Boudreau had Green do some extra wind sprints as the rest of the team looked on.”

    That would have been 150 Burpees if he worked out at MPH. Pussy.


    • Need A Bionic Back | February 9, 2010 at 1:25 pm

      And it would have been OV (and the rest of the team) doing them, not Green. By the way StuLu, OV lives around the corner from me – love to hit his house at Haloween and “trick or treat” for Caps schwag.

      John S.

  5. tubameat | February 9, 2010 at 2:16 pm

    yay situps! my rear end has just healed from the last time we did them- someone please explain how to tape up my precious butt. many thanks!

    steve d

    • train2live | February 9, 2010 at 5:49 pm


      I am working on a demo. Stay tuned.

      Dave O

  6. jwood30 | February 9, 2010 at 5:33 pm

    Keep squattin’ Steve. JW

  7. Erez | February 9, 2010 at 6:14 pm

    Erez: 371 (sub: 55-lbs. dumbells to floor). I used the heaviest ‘bells available at the hotel gym.

  8. tubameat | February 9, 2010 at 8:12 pm


    guy and gurls of the TAC: today i did my situps with my nylon jacket folded up under my bottom. it was very slippery and i was kinda moving around on the floor as i did them, but my ass feels GREAT postwod. no chafing, no abrasions, no nuthin’. so, taping the crack may not be necessary- try sitting on something slippery. and now you may bring on the jokes.

    keep squattin’!

    steve d

    • tbferg | February 9, 2010 at 9:56 pm

      That’s what she said.


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