W.O.D. 2.17.10
"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".

Tabata score for each exercise will be combined for the final score.
E.G., 10, 22, 9, 15, 15 = 71

"Hybrid Winter Challenge" with Rob Orlando by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Athlete Profile:
Our very own John Warnek on the 2010 CrossFit Games page. Give John some KoP love on the comments! Can't wait to see the show at Sectionals John!


"If you under-train, you may not finish, but if you over-train, you may not start."
- Stan Jensen

Jen S 35 (ghd)
Mike V. 45
Swine 47 (ghd)
Nick 36
SAZ 29 (jumprope)
Tom 26
Lauren 27
Kevin 36
Olan 36
Ray 25
Cindy 38
Megs 41 (ghd)
Jim C. 39
Jerry 48
Donkey 34
Kristen 38
Kel 32
JZ 43
Nikki 50
Mike B. 41
Curtin 40
Miranda 39
Gina 39
Han 32
Steph 26
Vincent 36
Justin 35
Steve A. 45
Katie 30
Kerry 45
Aimee 53 (ghd)
Mike F. 38
Granny 45 (ghd)
Pukie 45
Ironman 54
Laura 58
Shawn 44
Gary 38
Plentus 63


Nikki said...

Way to go John! And congrats Aimee for CFKoP making the affiliate blog!

TrishaLou said...

This looks like a grrrrrreat workout! man I miss the energy at the box. just not the same when you're doing it yourself...

Ray said...

Tabata rules!

Cindy said...

Love the vid and the profile John ... way to represent KoP!!

Dorothy said...

Did this one at my work gym. Left a giant puddle of sweat on the floor which I named Lake Tabata.

Pushups from knees.
Total score was 41
-row 5
-squat 15
-pullup 5 (50lb of help on the pullup assist machine.)
-pushup 6
-situp 10

Ray said...

Tabata kicked my ass, but I got this really cool key chain sneaker out of the deal!

Anonymous said...

MDA today was a good one & mentioned CF a bunch.


Like the "why you don't look like a fitness model" link aimee had on the blog the other day, It reinforces the idea that true health doesn't always translate into the expected appearance of fitness! healthy comes in all shapes and sizes. forget about losing weight or getting ripped. Love your self and your body, and make choices from that place. Chances are you will lose weight and get more ripped but accept the body those choices bring(even when it doesn't look like an elite athletes body)

getting down from the soap box now.

Dorothy said...

Yes Steph, I couldn't agree with you more. Keep saying it because I need to keep hearing it. There was a slide show on the internet of the Olympic's best bodies. And I noticed that they didn't look like fitness models either.
I am constantly reminding myself to focus on what my body can do rather than what it looks like. When I think about what it can do, I think it is pretty amazing.

I love my little sneaker too. I have decided to accessorize my backpack with it. Perhaps I will put it on a gold chain and wear it as bling.

Jen S. said...

haha Dorothy! Embrace the sneaker! :)

Don't give up my trish...keep at it and let us know what you're up to!!

Laura Pappas said...

Yes Trish keep it up on your own! I'm sure you're diligent about doing burpees everyday lol :) Hope you're staying warm out there!

TrishaLou said...

Thanks Jenny!
I did the Tabata work out today. Kicked my ass. Of course I had to change it up a little becaues of the gym I'm in but...it worked out ok. I know I'll be sore so that's all that counts at this point!
I, too, had a Lake Tabata...You know I sweat :)