Tabata Mashup (woohoo, love this workout)
8 rounds alternating each, 20 sec on, 10 sec off
Pullups and Swings
4 min rest
Pushups and SDHP
4 min rest
Situps and Jumping Squats
Total Accumulative Reps - 574
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Rebecca's Quest for Wellness Blog
About Me
- missdynamo
- * Crossfit Addict
Eat Well, Move Well, Think Well
Blog Archive
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2008
(93)
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August
(16)
- Not been feeling too great the last few days so I'...
- WODTabata Mashup (woohoo, love this workout)8 roun...
- Monday's WOD21/15/935kg clean into thruster42/30/1...
- Ode to Crossfit
- WOD3 rounds400m Run15 Pullups20 single arm snatch1...
- WOD5 ROUNDS12 box jumps12 swings12 sdhp12 pushups1...
- WOD"Tabata Something Else"8 rounds of max reps in ...
- WODAMRAP 20 min.10 swings10 MB cleans10 pushups10 ...
- Rest DayDay 5 of paleoFood was good today. Found s...
- Day 4 of eating paleo - And did 5 workouts this we...
- Day 3 of eating paleo - going good. Waited too lon...
- Day 2 of paleo. I've found that I do not like goin...
- still feeling slow in the workout. Day one of pale...
- Traveled again to san francisco this last week, pr...
- I'm having a lot of fun lately doing Crossfit. Fee...
- Was on vacation with my family for a few days so i...
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August
(16)
Benchmarks
Speed
500m Row - 1:56
1000m Row - 3:43
2000m Row - 8:36
5k run - 30:30
400m Run - 1:39
WOD's as Rx'ed
Fight Gone Bad - 280 (9/12/08)
Jackie (1000m Row, 50 Thrusters, 30 Pullups) 13:10 (4/28/08)
500m Row - 1:56
1000m Row - 3:43
2000m Row - 8:36
5k run - 30:30
400m Run - 1:39
WOD's as Rx'ed
Fight Gone Bad - 280 (9/12/08)
Jackie (1000m Row, 50 Thrusters, 30 Pullups) 13:10 (4/28/08)
Kelly (5 rounds: 400m run, 30 Box Jumps, 30 Wall Ball) 28:46 (8/29/08)
Helen (3 rounds: 400m run, 21 Swings, 12 Pullups) 12:37 (9/16/08)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats) 11 (7/14/08)
Filthy Fifty - 28:45 (9/30/08)
Power Lifts
Deadlifts (1RM) 87.5kg (4/5/08)
Deadlifts (3RM) 81kg (5/22/08)
Back Squat (1RM) 67.5kg (4/5/08)
Front Squats (3RM) 55kg (4/15/08)
Push Press (3RM) 39kg (4/8/08)
Thrusters (1RM) 45kg (4/29/08)
Overhead Press (1RM) 30kg (5/1/08)
Olympic Lifts
Push Jerk (3RM) 50kg (4/24/08)
Hang Power Clean (3RM) 45kg (4/17/08)
Crossfit Total - (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 182.5kg (67.5, 27.5, 87.5) 4/5/08
Bodyweight Exercises
Max Pullups -
(in 2 min.) - 34
Max Situps -
(in 2 min.) - 66
Max Pushups -
(in 2 min.) - 37
Helen (3 rounds: 400m run, 21 Swings, 12 Pullups) 12:37 (9/16/08)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats) 11 (7/14/08)
Filthy Fifty - 28:45 (9/30/08)
Power Lifts
Deadlifts (1RM) 87.5kg (4/5/08)
Deadlifts (3RM) 81kg (5/22/08)
Back Squat (1RM) 67.5kg (4/5/08)
Front Squats (3RM) 55kg (4/15/08)
Push Press (3RM) 39kg (4/8/08)
Thrusters (1RM) 45kg (4/29/08)
Overhead Press (1RM) 30kg (5/1/08)
Olympic Lifts
Push Jerk (3RM) 50kg (4/24/08)
Hang Power Clean (3RM) 45kg (4/17/08)
Crossfit Total - (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 182.5kg (67.5, 27.5, 87.5) 4/5/08
Bodyweight Exercises
Max Pullups -
(in 2 min.) - 34
Max Situps -
(in 2 min.) - 66
Max Pushups -
(in 2 min.) - 37
NWCrossfit
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