“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.
this looks like FUN!!!!!!
Holy Dogs@#t! FML.
wow
was waitin to try my hand at this one
Dang! I have to work ALLLLLL day….I am bummed.
There’s one thing I miss from the old site… You could click on the images for a larger image. In this case it would be easier to see who’s who in the picture. The method doesn’t matter as much as the fact that it would be cool to be able to enlarge them.
Hells yes.
Simon says open your hips.
http://www.sanfranciscocrossfit.blogspot.com/
Andrew has a good point.
Amber, can you insert the toggle function to advance/go back WODs vice having to always go back to the main site.
It’s a great function when using a mobile browser.
Thanks.
Is the strategy to start out at a medium effort and then build from there? Otherwise, you burn out and end up with just 2-3 reps as your low score. Is this right? Or is this a duh-huh Charlie….everyone knows that?
Charlie:
The idea is to maintain as high of a power output as possible throughout the duration of the workout. Whatever strategy you use to make that happen is up to you. My recommendation is to try as many ways to make it happen as possible. Maybe this time moderate your pace, next time go hell bent right out of the gate. Just make sure you notate it in your journal for comparison.
You people are so demanding! Haha.
1. The photos should be acting like that… it’s how I set up the photo uploader thingy for Thomi. But she may be posting them differently than we talked about. I’ll mention it to her next time I see her and see what’s up.
2. Yeti, I think you’re talking about “previous post/next post” or something like that. I’ll fix that this morning.
PS this WOD is going to kick my ass. Box jumps AND wall balls, why not throw in some burpees for good measure and make sure I’m dead!?!?!!!
Bummer, I can’t make it tonight. Big bosses are in town have to entertain all day & evening, this is not fair
Thanks Amber!
Rita – - bring your bosses, I’m sure they will be entertained.
Great idea, Yeti! Except, it might be a little too late to change the agenda
Have fun tonight ya’ll
Day Two of Zoning…
I miss Bagels damnit. and Pasta!!!!
Matt bagels are great on cheat days. In fact I think they are better than great. Especially fresh out of the oven. Melts in your mouth like a donut fresh out of the oven. With cream cheese or as an egg & cheese sandwich.
Yeah. I miss bagels. Broccoli just isn’t a fair substitute.
Pizza Bagels!!!…Split the bagel in half, Get some Organic Pizza Sauce, Cover with some good ole’ 2 percent Mozza cheese… I think if Dr. Sears ever had a Pizza Bagel, I think it would be a favorable carb.. How could it NOT Be. Jeez.
Anyone going at 7? This workout = scary
I’ll be there at 7 =)
That was lots of fun!!!!!!! Not really!!!!!! 29 total as rx’d good luck everybody its a killer!!!
Side note: Lisa is the yoga thing on sunday open for anybody? ie my wife is interested.
Made up Gwen today. 15/10/9 @ 140. Got a little sloppy joe on that second one.
I can’t get my head wrapped around this scoring. It hurts to think about it.
PA MATT..
PA MATT…
i’m not sure if you like baking, but you could try spaghetti squash. it’s pretty easy to make and a great substitute for pasta. just cut it in half, scoop out the seeds, stick it on a cookie sheet in the oven at 375 or 400 for about 40 minutes. until tender, then just scoop out the insides and top with sauce. 2 cups is 1 block of carbs.
WORD to the spaghetti squash. You’ll never want real pasta again…. or not.
I can’t get down with spaghetti squash. There are not many vegetables I don’t like but that’s one of them. Have y’all tried tofu shirataki noodles? They are the deal. More info here. You can also find them at the asian market but they aren’t labeled in english, you kinda have to know what you’re looking for. Perfect in noodle soups and stuff.
uh-oh. I think I hijacked the WOD post… Thanks for the Info, I’ll give it a try. I’m not a BIG fan of Veggies, there are very few veggies that I do like (potatoes being one of them, go figure…) huge fan of Fruit though!
Great job tonight everybody! That was a fun class to run.
Just got home. Just wasn’t in the cards:(
push press 7 (35lb dbs)
rowing 7
medball cleans 3
sdlhp 4
box jump 5
total: 26
Box jumps (step ups) 7
Push Press (22#) 9
Rowing 4
Wall balls (10#) 4
SDLHP (42#) 4
Total 28
Row 3 (33)
love being pushed by you guys and your energy!
wall ball 6 (51)
SDLHP 5 (47)
Box jump 5 (49)
Push Press 8 (79)
score= 27 total = 259
Lots of fun working out in a class
9/10/7/9/5 = 40
Matt, that’s not how we roll around here, bagels are not in most of our diets and def not when trying to improve your times. (SAVE THE BAGELS FOR YOUR CHEAT DAY MY FRIEND). And stop making my mouth water with such blasphemy. Learn to love your veggies and they will do you right, as well as improving your performance.
Word to your mutha on the spaghetti squash and the shirtaki noodles! I made a yummy spaghetti squash bake with fake chorizo sausage and cheese…..YUM!
Also, regarding the much anticipated yoga class….Andrew and Moti pointed out that it might be like 30 degrees on Sunday. How about we wait until the weather warms up officially? Or we can make it a field trip to my studio. If the vote is for a field trip, it would have to be 12noon or after.
wall ball: 6/63
SDLHP: 4/34
Box Jump: 7/56
Push Press: 4/33
Row: 3/44
24/230
field trip!
oh, I know…
I was saying, I miss eating Bagels and it’s only Day Two.
That is definitely on my Cheat Day List (Pizza Bagels)
My mistake, I wasn’t clear before.
LOVE YOUR VEGGIES AND SORRY POTATOES DONT COUNT. HISSSSS. EVIL.
I will wear one of those shirts…. to bed! Oh! Shnappy shnapps.
Row 6
Wall Ball 7
SDHLP 4
Box Jumps 7 (maintained with a foul!)
Push press 4
Total Low=28, Total high=39
Thanks for the fun class. Rob, go get your voice back.
I sooo hate that I missed this one
I wish I could make it in on Tuesdays & Thursdays. What’s the scoop on the Yoga class on Sunday – I miss all the good stuff!
Yeah Shay it was soooo fun. NOT! I vote yoga at the studio, Weezy which one do you teach at? I have wanted to get back into doing yoga consistently and I really need it now that I’m doing this stuff haha.
wall ball: 11/88
sdlhp: 7/68
bj: 9/72
pp:8/71
total: 40/299
lets try that again, forgot the row:
row: 5/42
wall ball: 11/88
sdlhp: 7/68
bj: 9/72
pp: 8/71
total: 40/341
5/5/5/5/4 = 24
… I am physically unable to move to look at the paper to see what my maxes were :-/
WB 6/51
SDHP 8/79
B-J 10/83
PP 12/99
Row 5/41
Total= 41/353
wow!!!! that was something else
WB (10#) 6/53
SDHP (42#) 5/48
BJ 6/55
PP (42#) 4/43
Row 3/33
24/232
I hope I added right…so late
That was fun! (Ow)