Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments.
Compare to 191209.
Comments on 201105
51 Comments
There is nothing better when playing with your grandkids than be able to sit and stand from a little child’s stool/chair when you re 78 years old!
CFWUx2
8*8 15*8 6*8 12*8 46 Cal total rowing
40,2:00(rings),55,1:50,55
67 squats (last two times 63 reps)
80s L sit. 2x:05 second holds on floor/ round
47 ring rows with feet on 20”/ rings at hip ht
90 seconds FREE handstand (first :20 UB!)
58 calories
A pretty solid PR here on everything except L sit, but I got extra rest on last time, and I haven’t been doing my SLiPs as much. Moved away from the wall to free handstands since twice now I’ve maxed out on wall HS during this WOD. Was surprised to do so well, holding most of the first 3 rounds and only having a lot of trouble getting into a handstand the final round or 2! Rowing only improved by 3 calories...but I’m lighter so that’s surprising.
I also felt amazing compared to last time. The minute was enough time to recover and I wasn’t crazy out of breath except for the last few rounds of rowing and squats. Hit total muscular failure on ring rows and handstands...
177/41/69”
Back squat 40 kg - 66 reps
L-sit - 90 sec
row 40 kg - 74 reps
wall Hsh - 100 sec
burpees - 47 reps
181209
Back squat 40 kg - 64 reps
L-sit - 80 sec
Ring row - 62 reps
Free handstand hold - 94 sec
Double unders - 240 reps
M/34/6'/175#
Back squats: 82
L-sit: 1:17
Ring rows: 50
HS hold: 2:00
Row: 66 calories
M/55/185/6’0”
Tabata totals:
Back squats (95 lbs): 81
L-sit parallette holds: all rds unbroken
Strict pullups: 65
Handstand holds: all rds unbroken
Echo bike: 50 Cal
76
80
85 Towel Pull Ups
48
65
46
18s through (feet on ground l-sit)
47 (false grip for half)
89 wall assisted
96 35# kB swings
M/25/5'8"/160lb
CrossFit AFK
11-11-10-10-10-10-10-timer didn't do last round...
(72, 95lb)
20-20-20-16-16-16-16-12
(136, Tuck hold on rings)
9-6-5-4-4-4-3-timer didn't do last round... again…
(35, feet set just above rings)
20-20-20-20-20-20-20-20
(160, handstand on wall)
8-16-24-32-39-47-55-63
( ~ 7-8 cals, ouch)
60-160-57-60-28 s
dislocated my shoulder so I did everything with one arm:
single arm DB front squat 20#
8-8-8-8-7-7-7-7
L sit on floor straddle
20 second holds across the board
single arm ring row
7-7-7-8-7-7-7-7
single arm DB push press 20#
10-8-7-7-7-7-7-7
echo bike for cals
4-4-3-3-3-4-4-3
F/24/5’5/140
CrossFit AFK
BS - 13 rx
Barbell pull ups - 10 (these sucked)
L sit - 20s
Plank - 20s
1 foot jump rope - 49
85 - 10s (switched to 20s butterfly kicks after round 3 of perpetual failure) - 55 - 55s - 259 jump rope singles
Need to work on the weaknesses!
64-84-41-115-63=367
new to me... interesting!
80-78-56-127-81 (sub 45# SDHP for row)
191209: 72-71-68-137-65
M/47/67”/180
95# BS 60
Knee tucks on bucket parallettes 119 seconds
Bent over rows 95# 49
HS hold 68 seconds
Row 38 calories
334 total reps
back squat: 73
l-sit, fesses au sol: 2min40
ring row: 133
handstand hold: 2min40
row: 855m
Back Squats - 78
Tuck L-sit - 98 seconds
Ring Rows - 67
HS Hold on wall - 130s
Row - 66 cals
M/27/204/6’1”
63
154
61
140
63
481 total
Sq. :75 reps @ 95#
L sit: 103 sec. on parallettes
RR: 63 reps
HSH: 144 sec. against wall
Row: 53 calories
191209:
68 reps @ 95#
110 sec. on parallettes
58 reps
124 sec. against wall
65 calories
Scaled
Back squat @ 40kg - 75
Sit up - 40 ...fail🥵
Ring rows - 86
Push ups - 65
Row - 36 cal
😅👍
79 BS reps
106 sec L-sit
80 false grip ring row reps
100 sec handstand hold
52 cals
75
50
45
52
65
So hard 💪
Rx except sub burpees for rowing
BS: 74
L-sit: 80 seconds
RR: 60
HH: 160 seconds
Burpees: 51
Squat @ 95lbs - 80
L-Sit - 105 seconds
Ring rows - 59
Handstand hold against wall - 160 seconds
Row - 68 cal
Is it just me or are ring rows always harder than you think they'll be?
I too was surprised by how hard the ring rows got. And the concluding row.
Good work on the WOD!
Almost same sc as previous. Lsit tuck hold from parallelette/hs against wall
Today: 47/130/47/130/57 = 411 reps
12/9/19: 56/125/60/115/61 = 417
BS - 50 @95lb
Lsit - 63
BB rows - 55 @95lb
HS - 71
Row - 50cal
As rx’d, 400 total.
Back Squat: 12-12-12-12-12-12-12-12
L-Sit: 10-10-10-10-10-10-10-10
Ring Row: 10-9-7-6-6-6-6-6
HS Hold: 13-12-14-13-13-11-14-14
Row: 8-8-8-8-8-8-8-8
Row at the end was unpleasant, but glad to hold 8 cals each interval.
47m/5'10"/180
Wrist popped again yesterday. 🙄 Done with subs:
55 squats, 45#; 8/7/7/6/6/7/7/7
134 sec hang knee raise holds from forearms; 15/17/17/1717/17/17/15
53 ring rows; 7/7/7/7/7/6/6/6
160 sec pike holds off elbows; all 20 seconds
42 cal row
444 total
95lbs squats
10, 8, 6, 6, 6, 5, 5, 5
bridge 20 sec on 10 sec break for 8 rounds
95lbs deadlift 8, 6, 6, 5, 5, 5, 5, 5
30lb dumbbells sit down shoulder press 8, 6, 6, 6, 6, 6, 6, 6
30lb dumbbells row 6, 6, 6, 6, 6, 6, 6, 6
Back squats: 83
L-sit on parallettes: 100 seconds
Ring row (legs on bench): 59
Handstand hold against wall: 108 seconds
Row: 59 cal
= 409 total
m/52/5'11"/200#
Back squats (65#): 78
L sits(btwn stools): 112secs
Ring Rows: 60
Handstand hold: 160secs
SDHP (45#): 91
M/40/5’8”/190
No rower, no rings, no P’s, can’t do handstands. Scaled/subbed:
Tabata
Backsquat: (95#): 48
Tuck hold using KB’s for P’s: 63 seconds
Pull-ups: 44
Pike handstand hold off box: 120 seconds
Sledgehammer slams: 42
M39/6’0”/190
BS - 5-7
L - 10-20
RR - 5-8
HS - 10-20
ROW - 6-7
shoulders still felt yesterday’s fiasco
Rx
BS 59
L sit 41
ring row 59
handstand holds 141
row 43
Squats 65# - 7
tuck hold on parallettes - duration (sort of)
invert row on parallettes - 6
shoulder press 65# - 5
SDHP 45# - 9
for some I did too many reps in early rounds, and my tabata score, lowest rep round, suffered for it
75lbs back squats
tuck holds on TRX
TRX ring rows
handstands with heels touching wall
elliptical trainer for calories
92 squats
150s tuck hold
55 ring rows
143s handstands
25.5 calories
Handstands - bummed - should have booked the full 160. I had tech problem on rd.5, then I fell on rd.8! Ugh!
Tabata back squats, | 95 lb. 63 reps
Rest 1 minute
Tabata L-sit 60 Sec. one leg tucked Total
Rest 1 minute
Tabata ring rows 58 feet on ground
Rest 1 minute
Tabata handstand hold 34 Sec. Total
Rest 1 minute
Tabata row 52 Cal.
BS - 67 (Rx'd)
L-Sit - 86 sec
Ring Row - 78
HS Hold - 92 sec
SDHP - 71 (65#)
No rower, so subbed SDHPs. HS Hold were with back to a wall. First 4 rounds of L-Sit were on rings, then hung from pull-up bar for last 4.
95lb BS Rx: 65
tuck hold on parallettes: 148seconds
ring rows: 44
HS hold back against wall: 81 sec.
SDHP 53lb Kettlebell: 80
Is this full video available on YouTube or some other platform?
It’s on CrossFit’s YouTube channel as well.
BS 63 reps
L-sit 115 seconds
Ring Rows 60
HS hold 108 seconds
Row 40 calories
L-sits scaled to knee tucks on parallettes. All else Rx.
Back squat 43.5kg : 66reps
L sit tuck paralette : 4 rd's unbroken
Ring row : 78reps
free hand stand hold : 0 unbroken
Rameur : 72 calories
back squats: 79reps.
ring rows: 43reps.
row: 60cal.
https://youtu.be/1N4SInycdiA
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Back squat - squatting with light weight and lots of reps and little demand on upright torso
L-sit - pulling from the hips, exaggerated by holding still
Ring row - pulling at mid-range
Handstand - changing orientation and pushing overhead, exaggerated by holding still
Row - a monostructural movement that can be started and stopped easily while keeping count of something
WHAT ABOUT THE FORMAT
Emphasize the push of the hips then hold still for a pull, emphasize a pull for the shoulders then hold still for the push, then put it all together in a format that allows for a big stamina feel but not compromising on intensity.
TECHNIQUE SCALE
4 minutes of practice at each station, rest 1 minute between
CONSISTENCY SCALE
:40 on
:20 off
4 cycles of each, no rest between
INTENSITY SCALE
Kipping Toes to bar for L-sit, make sure ring rows are kipping, handstand push-ups for handstand hold
or
do the row first
or
do 2 sets of Tabata row instead of the 1-minute rest instead of doing it at the end
MY STUFF
Didn't count reps, subbed 1-foot jump rope for row, raced a few of our kids from the gym in a mile a few hours after. I don't want to say I miss SLIPS, but I kinda miss SLIPS
GENERAL FEAR LEVEL: 6
Me too! I miss the slips; doing them on my own from time to time.
I did SLIPS yesterday because they were in the compare to. But yes I like when they write it in. I'm less likely to skip it if they tell me to.
Squatting is so basic; yet, these five points of performance might be the five most important things you learn.