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Saturday 31 October 2009

Posted by The Coach on October 30th, 2009

“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.”

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Good luck to Carl, our mate from CrossFit Endurance, who tackles the Javelina Jundred 100 mile race today in Arizona. Get some brother!

CrossFit KIds @ The Cell


8 Responses to “Saturday 31 October 2009”

  1. andrew said

    in the row you neasure what?? metres? calories?

  2. Biljana said

    measure the calories for the row. 🙂

  3. Pete Yeates said

    Warm-up = Row 1km, Mobility drills.

    WOD as Rx’d
    6, 18, 7, 9, 12 = 52

    Notes for next time; Row was fine, 19 for squats should be ok, 8 for pull-ups should be easy as went out too hard and faded, same with pushups if paced better could do 11, situps maybe 13 next time.

  4. Jon woods said

    Hey cell crew, for what it is worth, just saying hi. My previous post I was on holidays in France and Spain. Basically got back to Perth and within 3 weeks on a flight to London. And now heading to Sierra leone on Sunday. Really lacking strength training at the moment and trying to work on skills and if weights available in the gym close to where i am staying (maybe not Sierra Leone!) I try to do a wod.
    Anyway enough dribble, cheers.

  5. YUUUUUUUUM!!! Gold star to Paleo pancakes! I just had 4 homemade with a peach and half a banana.

  6. Jane said

    what’s the recipe Tracy???

  7. Lauren said

    Warm-up = 10 minutes cross trainer on Level 10. Speed 11 or above.

    WOD as Rx’d
    7, 15, 12, 18, 14 =

    Post-WOD Notes; Really sore legs from yesterday so a little slow on the squats but was focusing on correcting my technique. I didn’t have a band for pull up scaling so used a squat rack instead which killed my forearms! Tried so hard to get 15 sit ups but didn’t quiet get there. Next time for sure!

    Oh! And I just had my first paleo cookie! I’m in love! So yummy and filling and good for me! I’ve had to hide them from my flatmate too!

  8. Lauren said

    Oops! My total was 66.

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