12.21.2010



W.O.D. 12.22.10

Tabata This

Pull-ups
Squats
Push-ups
Sit-ups

A Tabata, created by Izumi Tabata is 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals. In the WOD we will be performing all of the above exercises-Tabata style.

Holiday Schedule Begins Today:
The schedule for 12.22 is 6AM, 12PM, 4:30PM & 5:30PM

Local Certifications:
Registration for the CrossFit Kids Certification at CFKoP has been posted click here to register.

Quote:
"To love what you do and feel that it matters, how could anything be more fun?"
-- Katharine Graham
Results:

Rx+
Aimee 339 (GHD)
Grans 320 (GHD)
Steph Ellis 241(GHD)
Meighan 315(GHD)

Rx
Tim G 287
Todd 320
Jim C 291
Liz 291
Matt J. 474 suspect snakes
Jerry 432
Dorothy 289
Plentus 483
Brian R. 336
Mel 329
Miranda 301
Danny 334
Jeff 318
JZ 315
Todd 364
Shoeless 245 (21 GHD)
Olan 303
Cate 409
WW 252
Donkey 334
Borden 282
Shawn 323
Paul 264
Sam B. 450
Jen S. 337

Scale
Pat 234
Meghann 245
Melinda 301
Steph 206
Mike S 233
Patti 247
Kristin T 276
Kim G 235
Karin 199
Sarah S 271
Sharon 244
Denise 267
Kate 256
CC 295
Rob Ph 307
Jackie 268
Lindsey 286
Ditty 247
Conn 293
Dana 342
Flounder 269
Sarah J. 219
Jeff Hi. 288

Detailed Photo Results:







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8 comments:

  1. NikkiDecember 22, 2010 at 7:06 AM

    6am results:

    (Coaches' note - we counted TOTAL reps, not lowest round.)

    Rx+
    Aimee 339 (GHD)
    Grans 320 (GHD)

    Rx
    Tim G 287
    Todd 320

    Scale
    Pat 234
    Meghann 245
    Melinda 301
    Steph 206
    Mike S 233
    Patti 247
    Kristin T 276
    Kim G 235
    Karin 199

    ReplyDelete
  2. DorothyDecember 22, 2010 at 10:40 AM

    This is what Olan was doing this weekened:

    http://www.youtube.com/watch?v=JYtLD59Busw

    ReplyDelete
  3. Aimee LyonsDecember 22, 2010 at 10:54 AM

    Dorothy! I knew there was a reason his burpees were getting better :)

    BTW I love the "log roll" burpee- Thanks for a new idea!

    ReplyDelete
  4. TPDecember 22, 2010 at 1:34 PM

    The Nooner results!

    Rx+
    Steph Ellis 241(GHD)
    Meighann 315(GHD)

    Rx
    Jim C 291
    Liz 291
    Matt J. 474 suspect snakes
    Jerry 432
    Dorothy 289

    Scaled
    Sarah S 271
    Sharon 244
    Denise 267
    Kate 256

    Great class today sticking with the Tabatas and being good sports about a nice CINDY 3rounder for time after.
    Notes for tonight's class are to watch that snake on the pushups and hold yourself accountable!
    Also, great formwork for Sarah S getting that KIP down today so easily.

    ReplyDelete
  5. Chris P.December 22, 2010 at 7:37 PM

    This comment has been removed by the author.

    ReplyDelete
  6. Chris P.December 22, 2010 at 7:41 PM

    This comment has been removed by the author.

    ReplyDelete
  7. Chris P.December 22, 2010 at 7:41 PM

    5:30 You Gotta Tabata A Whole Lotta

    not sure who scaled pull ups and push ups, apologies if I got it wrong

    Rx
    Donkey 32/115/57/130=334
    Borden 30/119/52/81=282
    Shawn 53/124/66/80=323
    Paul 47/96/51/70=264
    Sam B. 90/131/109/120=450
    Jen S. 48/144/46/99=337

    Scaled (banded/jumping pull ups, or knee push ups)
    Ditty 16/84/53/94=247
    Conn 40/97/60/96=293 (scaled push ups?)
    Dana 49/131/58/104=342
    Flounder 48/115/51/55=269
    Sarah J. 46/83/38/52=219
    Jeff Hi. 49/128/4170=288 (banded pull ups?)

    awesome stuff guys, great efforts all around. Also very fun warm up with the relay burpees and 4 person push ups!

    ReplyDelete
  8. Jen S.December 25, 2010 at 5:53 PM

    my s uats were 134 not 144.

    ReplyDelete