TabataFest2013

  • April 19, 2013
  • By :
Pat P- The world on his back
Pat P- The world on his back

Warm-Up
400m run
20 Bandy Good mornings
20 Bandy Pull Aparts
20 Barbell low bar back squat
200m run

Strength – (20 mins)
Low bar Back Squat
2-2-2-1-1-1

Gymnastics
EMOM:4
Odd- Max Muscle-ups
Even- Max Handstand push-ups

WOD
Tabata Mash Up
1. Power Snatches
2. Overhead Squats
3. Ring Push-ups
4. GHD Sit-ups

Rest 1 minute between movements. Your score is your lowest number of reps for any of the 8 intervals.

Games- 135,95
Regional- 115,80
Open- 95,65

42 Comments

  • Dudley

    04/19/2013 @ 11:13 pm

    Lbbs: 265pr, 275pr; emom: 8,12,4,4; WOD: 3,0 (was doing 3 then failed squat snatch 3x on 8th tabata), 6, 5.

    • Dudley

      04/19/2013 @ 11:17 pm

      WOD=regional. And congrats to Mullins for throwing the world on his back.

      • Mullins

        04/20/2013 @ 1:31 am

        Thanks Dudley

        Squat: 400 pr – happy to finally get the 400 number. Have been working towards it for awhile now.

        WOD 1: 12/5/5/1
        WOD 2: 3/3/7/8 at regional

        • Bish

          04/20/2013 @ 10:57 am

          Atta boy Mullins!

  • Dudley

    04/19/2013 @ 11:13 pm

    Lbbs: 265pr, 275pr; emom: 8,12,4,4; WOD: 3,0 (was doing 3 then failed squat snatch 3x on 8th tabata), 6, 5.

    • Dudley

      04/19/2013 @ 11:17 pm

      WOD=regional. And congrats to Mullins for throwing the world on his back.

      • Mullins

        04/20/2013 @ 1:31 am

        Thanks Dudley

        Squat: 400 pr – happy to finally get the 400 number. Have been working towards it for awhile now.

        WOD 1: 12/5/5/1
        WOD 2: 3/3/7/8 at regional

        • Bish

          04/20/2013 @ 10:57 am

          Atta boy Mullins!

  • Bish

    04/19/2013 @ 9:16 pm

    Squat cleans: 255 missed 275
    Slip jerks: 235
    Regional wod:
    3 Rounds
    7 deads (345)
    7 mups
    Then 3 rounds
    21 wall balls
    21 TTB
    100′ farmer carry
    28 burped BJ’s
    100′ farmer carry
    3 mups
    17:23

  • Bish

    04/19/2013 @ 9:16 pm

    Squat cleans: 255 missed 275
    Slip jerks: 235
    Regional wod:
    3 Rounds
    7 deads (345)
    7 mups
    Then 3 rounds
    21 wall balls
    21 TTB
    100′ farmer carry
    28 burped BJ’s
    100′ farmer carry
    3 mups
    17:23

  • Alec

    04/19/2013 @ 2:38 pm

    360lbs (got a double PR! at 355, 360) felt like could’ve gone another 10-15 lbs but ran out of time, EMOM a bunch of reps, and 24reps at regionals on tabata.

    Encouraging words from Lando, although I’ll admit it’s hard to block out the sight of sexy Schurko working out next to me 😉

    • Shamwow

      04/19/2013 @ 3:23 pm

      Sick PRs! Maybe it was your shoes?

      • Schurko

        04/19/2013 @ 5:43 pm

        Or was it the short shorts?

  • Alec

    04/19/2013 @ 2:38 pm

    360lbs (got a double PR! at 355, 360) felt like could’ve gone another 10-15 lbs but ran out of time, EMOM a bunch of reps, and 24reps at regionals on tabata.

    Encouraging words from Lando, although I’ll admit it’s hard to block out the sight of sexy Schurko working out next to me 😉

    • Shamwow

      04/19/2013 @ 3:23 pm

      Sick PRs! Maybe it was your shoes?

      • Schurko

        04/19/2013 @ 5:43 pm

        Or was it the short shorts?

  • Schurko

    04/19/2013 @ 1:38 pm

    great post, Matt. very true.

    squats: up to 405#
    EMOM: 5, 3, 2 (almost ripped my arm out of my socket), 4
    WOD: 4, 5, 7, 6 @ regionals

  • Schurko

    04/19/2013 @ 1:38 pm

    great post, Matt. very true.

    squats: up to 405#
    EMOM: 5, 3, 2 (almost ripped my arm out of my socket), 4
    WOD: 4, 5, 7, 6 @ regionals

  • Will

    04/19/2013 @ 12:01 pm

    Warm-up: done
    LBBS: 335# almost got 345# but not quite. Next time.
    EMOM: 0, 5, 1, 5 had some issues with height of rings on MUps. Hit a bunch without missing post-WOD so not too worried about the EMOM debacle. HSPUs still suck
    WOD: 4+5+6+7=22 @regional weight

  • Will

    04/19/2013 @ 12:01 pm

    Warm-up: done
    LBBS: 335# almost got 345# but not quite. Next time.
    EMOM: 0, 5, 1, 5 had some issues with height of rings on MUps. Hit a bunch without missing post-WOD so not too worried about the EMOM debacle. HSPUs still suck
    WOD: 4+5+6+7=22 @regional weight

  • Shamwow

    04/19/2013 @ 2:49 am

    What I would give to be able to do the gymnastics part of the WOD tomorrow…

  • Shamwow

    04/19/2013 @ 2:49 am

    What I would give to be able to do the gymnastics part of the WOD tomorrow…

  • Goose

    04/19/2013 @ 1:16 am

    Great Post. Lando sure has a way with words, as also demonstrated in the infamous Paltos exile.

  • Goose

    04/19/2013 @ 1:16 am

    Great Post. Lando sure has a way with words, as also demonstrated in the infamous Paltos exile.

  • mattw

    04/19/2013 @ 12:58 am

    Made up Wednesday w/ Hanson & Rios….

    Cleans: 225/235/245×3
    Pullups: 13/18/13/15
    WOD: #175 missed 8 and half the last round (made up both 2mins after w/Hanson)
    This was a challenging workout.

    Hanson and I witnessed an impressive feat tonight. Before the cleans started to get heavy, Rios made sure to let us both know his max was 215 and probably shouldn’t jump from 135 right to 185. Hanson and I did our 3, he followed suit no problem. Then we added 10s to either side. Hanson went. I went. Rios knocked 3 back chest high, again no problem. We added 5s to make it 215 and encouraged him to get it out of his head what weight was on the bar. This was his 1 rep max. Rios stepped up slightly shaky, failed his first then made 2 in a row, failed his next, took a quick walk and made his 3rd. Then to call it a day he nailed one at 225. He was beyond excited, and it was really cool to watch and be a part of.

    I think sometimes, as athletes following this competitor programming, that aspect of crossfit which initially drew us all in gets lost. We get caught up (myself included) in individual scores, who put up what weight in a workout, this time that time ad nauseam.

    Lando made a great post on his competitor programming site last month during the opens, which made an impression on me. I’d hyperlink it below but you need to register to his site so I’ll just paste it below. Its long (this post is already) but I think we all will benefit from reading it.

    March 6th, Daily Positive Thoughts- Aaron Landes

    Every day is a new day and new training session bringing about the potential for new victories, PRs, and breaking through old limits. It is easy to think that everyone else is leaps and bounds ahead, especially with the Opens approaching and the age of social media making it easy to see 35 different people’s progress every day. This person set that PR, this one did this workout in sub 5:00, this person killed their old time in that old Open WOD.

    Tune it out and turn it off. The only thing that matters is your own progress. If you do a workout that 2 years ago yielded a certain result, and you improve that result by over 25%, that is an insane amount of progress. That should be a victory for the day and an entire training week in itself. It doesn’t matter if another athlete you compete against did the same workout faster. You cannot control their times. If you PR a lift every time you attempt in a month then that is real success and progress no matter how much it is compared to another athlete.

    Remember Epictetus. Worry only about what you can control and you will be eternally at peace.

    Practice taking a positive thought out of the gym with you after every single session. Even if the session seemed to be filled with defeats and disappointments, failed lifts and missed goals. Take away anything no matter how small, even something like the good feel of the pickup of a snatch, or the 8 UB butterfly CTB pullups that you have never been able to do before in an otherwise terrible WOD. Hold onto that positive thought the rest of the day and into your next session.

    Mental skills develop in practice no differently than physical skills. Repetition is needed to change a habit. Start the practice now.

    Keep the eyes forward. Block out the person next to you and whatever they say they are doing. They aren’t with you every day, aren’t in your head, aren’t in your logbook. They don’t know how far you have come, and it doesn’t matter how far they have come. Focus on what you can control: Your training and your positive thoughts. Your desired results will come at some point down the path.

    • Kenny "F'n" Powers

      04/19/2013 @ 10:12 am

      great to hear these stories. We all get stuck in a rut from time to time and its great to see what a little encouragement will do.

      Awesome job Rios, Mattw and Hanson.

      • Rios

        04/19/2013 @ 5:19 pm

        I can attest to the fact that I was indeed beyond excited. Though I’m not properly a Toastie, I like jumping in with you guys now and then . . . you guys push me beyond my comfort zone and force me to work harder, be stronger. Thanks for the shout-out, Matt.

        Let’s all keep working hard, crush the “Marathon Monday” wod tomorrow, and show these terrorists that they can’t keep us down.

        • Mattw

          04/19/2013 @ 9:15 pm

          No need for the thank you. You earned it….

  • mattw

    04/19/2013 @ 12:58 am

    Made up Wednesday w/ Hanson & Rios….

    Cleans: 225/235/245×3
    Pullups: 13/18/13/15
    WOD: #175 missed 8 and half the last round (made up both 2mins after w/Hanson)
    This was a challenging workout.

    Hanson and I witnessed an impressive feat tonight. Before the cleans started to get heavy, Rios made sure to let us both know his max was 215 and probably shouldn’t jump from 135 right to 185. Hanson and I did our 3, he followed suit no problem. Then we added 10s to either side. Hanson went. I went. Rios knocked 3 back chest high, again no problem. We added 5s to make it 215 and encouraged him to get it out of his head what weight was on the bar. This was his 1 rep max. Rios stepped up slightly shaky, failed his first then made 2 in a row, failed his next, took a quick walk and made his 3rd. Then to call it a day he nailed one at 225. He was beyond excited, and it was really cool to watch and be a part of.

    I think sometimes, as athletes following this competitor programming, that aspect of crossfit which initially drew us all in gets lost. We get caught up (myself included) in individual scores, who put up what weight in a workout, this time that time ad nauseam.

    Lando made a great post on his competitor programming site last month during the opens, which made an impression on me. I’d hyperlink it below but you need to register to his site so I’ll just paste it below. Its long (this post is already) but I think we all will benefit from reading it.

    March 6th, Daily Positive Thoughts- Aaron Landes

    Every day is a new day and new training session bringing about the potential for new victories, PRs, and breaking through old limits. It is easy to think that everyone else is leaps and bounds ahead, especially with the Opens approaching and the age of social media making it easy to see 35 different people’s progress every day. This person set that PR, this one did this workout in sub 5:00, this person killed their old time in that old Open WOD.

    Tune it out and turn it off. The only thing that matters is your own progress. If you do a workout that 2 years ago yielded a certain result, and you improve that result by over 25%, that is an insane amount of progress. That should be a victory for the day and an entire training week in itself. It doesn’t matter if another athlete you compete against did the same workout faster. You cannot control their times. If you PR a lift every time you attempt in a month then that is real success and progress no matter how much it is compared to another athlete.

    Remember Epictetus. Worry only about what you can control and you will be eternally at peace.

    Practice taking a positive thought out of the gym with you after every single session. Even if the session seemed to be filled with defeats and disappointments, failed lifts and missed goals. Take away anything no matter how small, even something like the good feel of the pickup of a snatch, or the 8 UB butterfly CTB pullups that you have never been able to do before in an otherwise terrible WOD. Hold onto that positive thought the rest of the day and into your next session.

    Mental skills develop in practice no differently than physical skills. Repetition is needed to change a habit. Start the practice now.

    Keep the eyes forward. Block out the person next to you and whatever they say they are doing. They aren’t with you every day, aren’t in your head, aren’t in your logbook. They don’t know how far you have come, and it doesn’t matter how far they have come. Focus on what you can control: Your training and your positive thoughts. Your desired results will come at some point down the path.

    • Kenny "F'n" Powers

      04/19/2013 @ 10:12 am

      great to hear these stories. We all get stuck in a rut from time to time and its great to see what a little encouragement will do.

      Awesome job Rios, Mattw and Hanson.

      • Rios

        04/19/2013 @ 5:19 pm

        I can attest to the fact that I was indeed beyond excited. Though I’m not properly a Toastie, I like jumping in with you guys now and then . . . you guys push me beyond my comfort zone and force me to work harder, be stronger. Thanks for the shout-out, Matt.

        Let’s all keep working hard, crush the “Marathon Monday” wod tomorrow, and show these terrorists that they can’t keep us down.

        • Mattw

          04/19/2013 @ 9:15 pm

          No need for the thank you. You earned it….

  • dudley

    04/19/2013 @ 12:50 am

    do folks burn toast fridays at ~6pm? can’t do AM tomorrow

    • mattw

      04/19/2013 @ 12:59 am

      I’ll be there at 6pm.

      • Dudley

        04/19/2013 @ 3:47 am

        Awesome

  • dudley

    04/19/2013 @ 12:50 am

    do folks burn toast fridays at ~6pm? can’t do AM tomorrow

    • mattw

      04/19/2013 @ 12:59 am

      I’ll be there at 6pm.

      • Dudley

        04/19/2013 @ 3:47 am

        Awesome

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