WOD Thursday 17/01/2013
“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.
5.30am
Locky 7/15/10/10/12=54 rxd
Cathy 3/11/5/4/7=30
Lynne 4/13/3/4/10=34 rxd
Alan 7/15/9/10/10=51 rxd
Liv 4/15/2/5/11=37 rxd
Paula 3/15/5/5/8=36 rxd
Chazza 4/14/4/6/10=39 mod
Matty.F 6/14/6/5/7=38 rxd
Corey 5/12/7/6/6=36 rxd
Mel.P 5/16/5/4/9=39 rxd
Kurt 5/12/6/5/7=35 rxd
Kelly 3/5/3/8/2=21
Carlie 3/9/4/5/6=27
Justin 5/15/6/8/8=42 rxd
Shano.C 6/12/9/8/10=45 rxd
Megzi 6/14/6/4/10=40 rxd
9.15am
Mick 7/16/8/10/10=51 rxd
Paul.G 4/16/5/6/8=39 rxd
Mull 5/17/5/4/10=41 rxd
Jenny.B 5/15/3/4/8=35 rxd
Mitchy 6/11/7/5/9=38 rxd
Cliffnuts 6/16/6/10/10=48 rxd
Sue 6/10/4/7/7=34
Richo 6/13/4/5/6=34 rxd
Bianca 7/16/6/6/9=44 rxd
Ellen 4/10/6/4/8=32
Jayden 5/13/5/5/9=37 rxd
Sarah 3/10/4/5/8=30
Larns 5/12/3/8/7=35
Brenno 5/10/5/4/7=31
Jen.K 5/15/4/7/10=41
Tamara 4/8/8/9=29 mod
Bryce 6/15/6/10/10=47
Stu 7/18/10/10/10=55 rxd
Stevo 7/10/7/4/9=37 rxd
Lisa.W (Intro) Welcome
4.45pm
Jacob 5/8/2/1/9=25 rxd
Tommy 7/15/8/6/10=46 rxd
Simmo 8/15/6/3/7=39 rxd
Hayley 5/14/6/3/9=37 rxd
Pitas 4/6/4/2/2=20 rxd
Brooke 5/12/5/4/10=36 rxd
Keiffy 6/12/7/5/8=38 rxd
Matty Mac 5/15/6/5/10=41 rxd
Heidi 4/10/4/6/9=33
Shelbs 5/7/3/6/8=29
Brucey 6/8/5/6/8=43 rxd
Cailin ??
6.00pm
Tracy 4/10/9/8/3=34 mod
Tanners 7/12/10/22=59 mod
Smokin 8/15/7/8/11=49 rxd
Gilli 5/10/7/5/8=35 mod
Pete 7/13/8/6/8=42 rxd
Daniel 6/10/6/10/3=37
Corina 5/15/5/5/10=40 rxd
Suz 6/14/7/5/9=41
Randy 8/8/9/5/10=40
Martin 4/7/6/4/7=28 rxd
Ben 6/8/4/5/8=31
Zanki 7/12/8/12/13=52 rxd
Aido 7/17/10/8/11=53 rxd
Rach 10/12/35/5/6=68 mod
Lockstock and Disco!! Smokin Effort Fellas!! Coach Solid as Always!! Looking forward to the burn. š
1.6k time trial. 7:51 average pace 4:58/km
Awesome morning at Crossfit 4551 followed by 600m swim!! Ok it was scaling option 100 at a time but Iām working on it !!:) Huge thank you to the legend Clifford Davis/Kankle for the help with my swimming technique!!! God knows I need all the help I can get. Iām going after the 9.15 on Friday if anyone is keen for a swim and a coffee!!:) Caloundra Aquatic Centre
I’m there sue seeya at 9.15
Nice work ladies!!
Workout today – carry 2 x 30 odd kg rollers on each shoulder approx 6-700m x 2 and then shovel coal that is about 30cm deep for about 40mts (am absolutely fucked this arvo)
Certainly sounds like your WOD Scotty!!
Love your work Big Dawg!!
Scott that’s huge lucky you do crossfit or that would be hard going!!:)
Did hill sprints this morning 20mins and mobility for my shoulder. Couldn’t make it in as it is mumsy and dadsy’s 40th wedding anniversary dinner.
62 in again today well done all, lets bring home day 3 with something a little different tomorra š
First RXD baby. Thanks to Alan for the advice and reminding me to check my ego. Paced myself and kept my form.
Yeah top effort mate, congratulations!
Well done Martin something you will always remember!!
Great to hear!!
congratulations martin on your first rxd, onya mate! definatly something to be proud of!
1.4k run + Tabata WOD
Burpie 7
Squat 14
Sit up 11
Push up 5
37
Awesome Greg, good to see your keeping up the training
Onya Greggo, great to see the consistency mate your killin it š