20th
August
2008
Thursday Aug. 21, 2008
posted in WOD |
Ring Dips
3-3-3-3-3
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments
Memories since day 1 of CrossFit Edmonton put together by Sandra Drake. Thanks Sandra!
CFE News: Please remember that we are closed for this evenings classes. The morning classes are as scheduled. Also, next Saturday will be our CrossFit Social at our new facility. Full details will be posted on Monday.
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pull ups:
kipping 3,2,3,4 then modified to jumping 9,9,9,10
total 49
push ups from toes: 6,5,3,3,3,2,3,2
total 27
sit ups: 16,14,12,12,11,10,10
total 96
squats: 15,17,16,13,13,12,12,13
total 109
score 285
Pullups – 48
Push Ups – 58
Sit Ups – 48
Squats – 89
Bethany’s first grown-up CF WOD:
Jumping pu’s – 7,6,7,6,6,5,6,6,=49
Pushups (toes 6 rounds, knees 2 rounds) – 6,8,4,6,8,6,9,3=50
Situps – 8,9,10,10,8,8,8,6=67
Squats – 16,14,15,17,21,15,13,14=115
Total = 281
Sandra:
rx’d:
pullups – 6,4,3,1,2,1,1,1=19
pushups – 10,8,5,4,4,4,3,3=41
situps – 12,12,12,12,11,11,13,13=96
squats – 16,15,17,16,16,16,16,16=128
Total = 284
Oh, forgot about ring dips:
Did reps with purple & black bands & a couple of so-so ones unassisted. Remember to keep elbows in.
Thanks for all your help today Chris & for helping Beth with her ring dips & jumping pu’s!
Way to go Bethany!!
She’ll be rarin’ to go for CF kids in September!
R/d – body weight
pull – 13,8,6,5,5,5,5,6 = 53
push – 13,10,10,8,7,7,8,7 = 70
sit – 10,10,10,9,9,9,9,10 = 76
squat – 18,15,16,16,17,16,16,17 = 131
Total = 330
Pull Ups..purple…40
Push Ups..first 2 sets from toes then shoulder screaming..63
Sit Ups..72
Squats..110
Total..285
Way to go boo! Good job.
R/D – purple band
Pull-ups (black band) 8,3,3,3,2,3,2,3 – 27
Push – 6,4,5,3,4,3,3,3 – 31
Sit – 63
Squat – 76
Total – 198
pullups 8 8 5 6 5 5 4 3 44
pushup 10 10 8 5 5 5 5 5 53
situp 9 10 10 10 11 11 12 12 85
squat 12 12 12 13 14 14 15 17 109
total 291
no ring dips due to overabundance of modifications required by participants in this class (No we did not beg or plead for a break. Right Chris?)
pull-ups(green band) 8 6 5 4 6 4 4 4 total 41
push-ups(from knees) 17 10 10 6 6 7 6 6 total 68
sit-ups 10 10 11 12 9 10 11 7 total 80
squats 12 10 14 14 10 12 12 15 total 99
total 288
no ring dips
ring dips with black band – unable to do body weight
kipping pullups = 28
pushups from toes = 65
situps = 72
squats = 99
total = 264
Ring Dips
purple band X 3 (too easy)
black band X 3 (too easy)
BW X 3
BW X 3
BW + 2lbs X 1
WOD
Kipping PU’s 9,8,6,6,6,6,6 = 47 (somehow I missed a round)
Push ups 9,8,6,6,6,3,5,4 = 47
Sit ups 11,12,10,10,10,11,11,10 = 85
Squats 13,13,12,12,12,11,12,13 = 98
TOTAL: 277
Longest post ever . . .
ring dips- purple and green bands together
WOD
Pull ups-58 green band
Push ups-53 from knees
Sit ups-62
Squats-90
Total: 263
ring dips:
3 x bw
3 x bw
3 x 2.5lbs
3 x 5lbs
3 x 2.5lbs
W.O.D:
pull ups: 13,10,6,6,6,6,6,7=60
push ups: 11,8,7,7,6,6,5,5=55
sit ups: 12,10,10,10,10,10,11,11=84
squats: 15,14,14,13,13,13,13,17=112
total: 311
Dips BW+10 x 3
WOD Rx’d
Pull ups 10 8 6 5 5 5 5 5 = 49
Push ups 9 9 8 6 6 6 6 5 = 55
Sit ups 11 11 11 10 10 10 10 10 = 83
Squats 14 13 12 12 12 12 12 15 = 102
Total = 289
WOD @ Gym
Pullups: 37
Pushups: 47
SitUps: 64
Squats: 112
Silly Pullup Bars at gym are inward palm facing and slippery, no chalk so I had trouble with grip.
Pull ups : 57 (10,9,8,7,6,6,6,5)
Pushups: 43 (8,7,6,5,4,5,4,4)
Situps: 65 (8,8,8,8,8,8,8,9)
Squats: 72 (12,10,10,10,8,6,7,9)
Total 237
Ring Dips done with black band. Done well trying to get the body weight ring dip
Back after a week off because of sore neck. I have to modify anything involving my neck or back muscles for a couple of more days
step ups for pull ups – 71
back extension for push ups – 86
sit ups – 90
squats – 97
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