WOD #1
Complete as many reps as possible in 10 min of:
- Chest to Bar pull-ups
rest 3-5 minutes
WOD #2
- Tabata “Bottom to Bottom” Squat
- Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Record tabata score and mile time separately.
Compare to October 3, 2011
Jason is AMUSED!
WoD 1: 45 Pull ups (one pull up every 10 secs) then my hand ripped and went to ring rows 25ish ring rows
WoD 2: 97 Squats (Active hold for 3 rounds, passive for 4)
Mile: 10:28- frustrated with this time…
Hand care! http://crossfitcharlottesville.com/2011/07/11/crossfit-charlottesville-guide-to-hand-care-and-tear-free-living-v1-0/
28 pullups, one at a time. Last few I couldn’t really get my chest over the bar.
84 squats, with some squirming during the rests. 7:53 mile.
WOD 1: 32 muscle ups
WOD 2: 100 OHS w/ PVC — active bottom w/ PVC down
9:34 mile (first run in Inov8’s = calf hell)
WOD 1: 102, mostly just chin over bar
WOD 2: 92 squats, 6:08 mile
WOD 3: throwing up in the bathroom, paying for eating a bowl of cereal an hour before.
WOD 1: 85 c2b pu
WOD 2: 115 squats, 8:02 mile
WOD 1: 23 kipping PUs (spread out over 30 secs, then 20)
WOD 2: 4 front squats at 67# every 30 secs, 8 rounds
no mile run
PUs: 55 (red band C2B, not super motivated on these to be honest)
WOD: 110 squats, 7:50 mile (8 fewer squats, but 5 seconds faster than last time)
WOD1: 82 C2B, ripped my hands 🙁
WOD2: 106 squats (with a mostly active rest…) and 9:00 mile
WOD 1: 50 Strict (ish) Pull Ups
WOD 2: 102 Squats, 6:55 mile
PUs (not C2B): 57 in 7:30 (got 50 in just over 5:00, then tore both hands and decided it was quitting time)
WOD 2: 108 squats, 8:14 (13 fewer squats, 29 sec faster)
PUs: 50 blue band (with bathroom break, heh)
WOD: 76 squats, 8:01 1600m row
PU’s: 70 just pu’s/no C2B
WOD 1: 146
WOD 2: 7:42
That’s ridiculi. In case you don’t know what that means, ridiculi is plural for ridiculous meaning that 146 squats is more than ridiculous.
85 PU (25 ctb/60 strict with a few sloppies toward the end)
82 squats with 100% passive rest. I am filing a lawsuit against my legs for non-support.
7:58 run. Not too shabby for my first hard mile in months
Now that’s funny right there!
WOD1: 80 pull-ups — mostly c2b, some chin-ups.
WOD2: 89 squats + 6:45 1 mile
WOD 1: struggling, worked on negatives
WOD 2: 66 squats / 9:50 run
WOD 1: 61
WOD 2: 65 +/- 10
Mile: 8:15
only tabata – 129
WOD 1: 65 rx
WOD 2: 83
Mile: 8:46+Flying squirrel (took a tumble mid run)
you were awesome on the C2B’s!! inspiring!
48 C2b, one every 15 seconds, should have tried for every 10.
83 square, 8:18
WOD1: 65 blue band pull ups
WOD2: 75+ squats (estimating bc totally missed the counting idea for the first round or so)
Mile: 8:02
WOD 1: 50 red band pull ups
WOD 2: 98 squats (went to inactive squat in bottom starting in round three), 7:11 mile
WOD 1: 70 kipping PU
WOD 2: 91 squats (active for 5 rounds then passive for two then active last round, I died)
7:43 minute mile (brutal)
104 RR, 91 squats, 9:32 mile run
76 rx (not including a few where I slammed into the bar with my trachea)
89 squats (I think, lost count) and 9:24 run – way worse than last year. Maybe I’m tired?
WOD 1: 72 C2B (was trying to work on stringing together and keeping kipping rhythm. during last 3 minutes or so, some reps had iffy bar contact. ripped in last minute and did some dead hang C2Bs with chin up grip).
WOD: 73 squats – all true active “rests” with hip crease right below knee level
1600m row 6:42
86 C2B PUS
125 Squats
7:14 Mile
DL Heavy Single: 402# (+25 pr)
Mile: 6:05 (no squats)