bata Mash-up: 20 seconds of work, 10 seconds of rest, 8 rounds
pull-ups
push-ups
rest exactly 4 minutes… then mash-up
push press – 45#
box jumps
Tabata mash-up is simple: 20 seconds of pull-ups, 10 seconds rest, 20 seconds of push-ups = 1 round, we are going to do 8, rest for 4 minutes, then do the same format for push presses and box jumps. Keep track of your reps, total them up and get a total score for the WOD.
post scores to comments:
main site rest day
**LABOR DAY WEEKEND HOURS**
SATURDAY – 7:30AM – 12:30PM
MONDAY – 7:30AM – 12:30PM
What happened to posting just one mash-up with: that’s it, no bouns, go home and rest?
Atleast the 1st one is O’RedShed friendly.
Paleo Challenge continues for September!
If you missed out on the first 30-days of the challenge, or just want to continue, please visit:
http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/
SEPTEMBER CHALLENGE INFO
Starting tomorrow, we will be working toward 2 specific goals through hard, targeted workouts and Paleo nutrition:
1 – A better score on “Fight Gone Bad”
and
2 – Stronger, faster, and better push-ups
We will be measuring this by two metrics on September 5th:
Benchmark #1: “The 300-rep FIGHT GONE BAD”
3 rounds for time:
20 20#/14# Wall Ball to 10 foot target
20 Sumo Deadlift High Pulls @ 75#/55#
20 Box Jumps @ 20″
20 Push Presses @ 75#/55#
20 Calories on the rower (if you don’t have a rower, sub a 400m run or 20 Burpees. Don’t use the SDLHP substitution!)
(NO REST! Just keep going.)
If you can do this in sub-17 minutes, you have a 300+ FGB score!
…then at LEAST 3 hours apart…
Benchmark #2: TABATA PUSH-UPS
8 rounds:
20 seconds of max push-ups
10 seconds of rest
Full elbow lock-out at the top and chest, chin and thighs touch the deck on the bottom on each rep. If you cheat, you will make the whole challenge pointless.
Use the variation of push-ups you can get at least 20 total reps with, but no more than 100 reps with.
Stick to the one variation you use. Example: do not go to your knees if you started with regular push-ups.
Since we are doing the pull-up/push-up mash-up today, I am going to use that as one of my benchmarks to repeat in 30 days.
I will work on adding a paleo challenge section to this website so that those interested can stay informed!
Give it a try!
Paleo works!
What happened to posting just one mash-up with: that’s it, no bouns, go home and rest?
Atleast the 1st one is O’RedShed friendly.
Paleo Challenge continues for September!
If you missed out on the first 30-days of the challenge, or just want to continue, please visit:
http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/
SEPTEMBER CHALLENGE INFO
Starting tomorrow, we will be working toward 2 specific goals through hard, targeted workouts and Paleo nutrition:
1 – A better score on “Fight Gone Bad”
and
2 – Stronger, faster, and better push-ups
We will be measuring this by two metrics on September 5th:
Benchmark #1: “The 300-rep FIGHT GONE BAD”
3 rounds for time:
20 20#/14# Wall Ball to 10 foot target
20 Sumo Deadlift High Pulls @ 75#/55#
20 Box Jumps @ 20″
20 Push Presses @ 75#/55#
20 Calories on the rower (if you don’t have a rower, sub a 400m run or 20 Burpees. Don’t use the SDLHP substitution!)
(NO REST! Just keep going.)
If you can do this in sub-17 minutes, you have a 300+ FGB score!
…then at LEAST 3 hours apart…
Benchmark #2: TABATA PUSH-UPS
8 rounds:
20 seconds of max push-ups
10 seconds of rest
Full elbow lock-out at the top and chest, chin and thighs touch the deck on the bottom on each rep. If you cheat, you will make the whole challenge pointless.
Use the variation of push-ups you can get at least 20 total reps with, but no more than 100 reps with.
Stick to the one variation you use. Example: do not go to your knees if you started with regular push-ups.
Since we are doing the pull-up/push-up mash-up today, I am going to use that as one of my benchmarks to repeat in 30 days.
I will work on adding a paleo challenge section to this website so that those interested can stay informed!
Give it a try!
Paleo works!
What happened to posting just one mash-up with: that’s it, no bouns, go home and rest?
Atleast the 1st one is O’RedShed friendly.
Paleo Challenge continues for September!
If you missed out on the first 30-days of the challenge, or just want to continue, please visit:
http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/
SEPTEMBER CHALLENGE INFO
Starting tomorrow, we will be working toward 2 specific goals through hard, targeted workouts and Paleo nutrition:
1 – A better score on “Fight Gone Bad”
and
2 – Stronger, faster, and better push-ups
We will be measuring this by two metrics on September 5th:
Benchmark #1: “The 300-rep FIGHT GONE BAD”
3 rounds for time:
20 20#/14# Wall Ball to 10 foot target
20 Sumo Deadlift High Pulls @ 75#/55#
20 Box Jumps @ 20″
20 Push Presses @ 75#/55#
20 Calories on the rower (if you don’t have a rower, sub a 400m run or 20 Burpees. Don’t use the SDLHP substitution!)
(NO REST! Just keep going.)
If you can do this in sub-17 minutes, you have a 300+ FGB score!
…then at LEAST 3 hours apart…
Benchmark #2: TABATA PUSH-UPS
8 rounds:
20 seconds of max push-ups
10 seconds of rest
Full elbow lock-out at the top and chest, chin and thighs touch the deck on the bottom on each rep. If you cheat, you will make the whole challenge pointless.
Use the variation of push-ups you can get at least 20 total reps with, but no more than 100 reps with.
Stick to the one variation you use. Example: do not go to your knees if you started with regular push-ups.
Since we are doing the pull-up/push-up mash-up today, I am going to use that as one of my benchmarks to repeat in 30 days.
I will work on adding a paleo challenge section to this website so that those interested can stay informed!
Give it a try!
Paleo works!
What happened to posting just one mash-up with: that’s it, no bouns, go home and rest?
Atleast the 1st one is O’RedShed friendly.
Paleo Challenge continues for September!
If you missed out on the first 30-days of the challenge, or just want to continue, please visit:
http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/
SEPTEMBER CHALLENGE INFO
Starting tomorrow, we will be working toward 2 specific goals through hard, targeted workouts and Paleo nutrition:
1 – A better score on “Fight Gone Bad”
and
2 – Stronger, faster, and better push-ups
We will be measuring this by two metrics on September 5th:
Benchmark #1: “The 300-rep FIGHT GONE BAD”
3 rounds for time:
20 20#/14# Wall Ball to 10 foot target
20 Sumo Deadlift High Pulls @ 75#/55#
20 Box Jumps @ 20″
20 Push Presses @ 75#/55#
20 Calories on the rower (if you don’t have a rower, sub a 400m run or 20 Burpees. Don’t use the SDLHP substitution!)
(NO REST! Just keep going.)
If you can do this in sub-17 minutes, you have a 300+ FGB score!
…then at LEAST 3 hours apart…
Benchmark #2: TABATA PUSH-UPS
8 rounds:
20 seconds of max push-ups
10 seconds of rest
Full elbow lock-out at the top and chest, chin and thighs touch the deck on the bottom on each rep. If you cheat, you will make the whole challenge pointless.
Use the variation of push-ups you can get at least 20 total reps with, but no more than 100 reps with.
Stick to the one variation you use. Example: do not go to your knees if you started with regular push-ups.
Since we are doing the pull-up/push-up mash-up today, I am going to use that as one of my benchmarks to repeat in 30 days.
I will work on adding a paleo challenge section to this website so that those interested can stay informed!
Give it a try!
Paleo works!
What happened to posting just one mash-up with: that’s it, no bouns, go home and rest?
Atleast the 1st one is O’RedShed friendly.
Paleo Challenge continues for September!
If you missed out on the first 30-days of the challenge, or just want to continue, please visit:
http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/
SEPTEMBER CHALLENGE INFO
Starting tomorrow, we will be working toward 2 specific goals through hard, targeted workouts and Paleo nutrition:
1 – A better score on “Fight Gone Bad”
and
2 – Stronger, faster, and better push-ups
We will be measuring this by two metrics on September 5th:
Benchmark #1: “The 300-rep FIGHT GONE BAD”
3 rounds for time:
20 20#/14# Wall Ball to 10 foot target
20 Sumo Deadlift High Pulls @ 75#/55#
20 Box Jumps @ 20″
20 Push Presses @ 75#/55#
20 Calories on the rower (if you don’t have a rower, sub a 400m run or 20 Burpees. Don’t use the SDLHP substitution!)
(NO REST! Just keep going.)
If you can do this in sub-17 minutes, you have a 300+ FGB score!
…then at LEAST 3 hours apart…
Benchmark #2: TABATA PUSH-UPS
8 rounds:
20 seconds of max push-ups
10 seconds of rest
Full elbow lock-out at the top and chest, chin and thighs touch the deck on the bottom on each rep. If you cheat, you will make the whole challenge pointless.
Use the variation of push-ups you can get at least 20 total reps with, but no more than 100 reps with.
Stick to the one variation you use. Example: do not go to your knees if you started with regular push-ups.
Since we are doing the pull-up/push-up mash-up today, I am going to use that as one of my benchmarks to repeat in 30 days.
I will work on adding a paleo challenge section to this website so that those interested can stay informed!
Give it a try!
Paleo works!
I bet SvW already has his reps calculated for each round!
I bet SvW already has his reps calculated for each round!
I bet SvW already has his reps calculated for each round!
I bet SvW already has his reps calculated for each round!
I bet SvW already has his reps calculated for each round!
its easy math J9, i calculated it months ago!
i think i’ll start that push up tabata with my double under practice just for giggles and see what happens.
f paleo!
its easy math J9, i calculated it months ago!
i think i’ll start that push up tabata with my double under practice just for giggles and see what happens.
f paleo!
its easy math J9, i calculated it months ago!
i think i’ll start that push up tabata with my double under practice just for giggles and see what happens.
f paleo!
its easy math J9, i calculated it months ago!
i think i’ll start that push up tabata with my double under practice just for giggles and see what happens.
f paleo!
its easy math J9, i calculated it months ago!
i think i’ll start that push up tabata with my double under practice just for giggles and see what happens.
f paleo!
I bet you SVW is gonna wear his compression knee highs for the box jumps.
I bet you SVW is gonna wear his compression knee highs for the box jumps.
I bet you SVW is gonna wear his compression knee highs for the box jumps.
I bet you SVW is gonna wear his compression knee highs for the box jumps.
I bet you SVW is gonna wear his compression knee highs for the box jumps.
legs hurt
legs hurt
legs hurt
legs hurt
legs hurt
i’ve got the full length stretchy pants on today KG, no frontin’!
i’ve got the full length stretchy pants on today KG, no frontin’!
i’ve got the full length stretchy pants on today KG, no frontin’!
i’ve got the full length stretchy pants on today KG, no frontin’!
i’ve got the full length stretchy pants on today KG, no frontin’!
talk about the board taking a turn for worse….
talk about the board taking a turn for worse….
talk about the board taking a turn for worse….
talk about the board taking a turn for worse….
talk about the board taking a turn for worse….
with you on the leg and butt pain – but NOWHERE as severe as the front squat pain a few weeks back.
with you on the leg and butt pain – but NOWHERE as severe as the front squat pain a few weeks back.
with you on the leg and butt pain – but NOWHERE as severe as the front squat pain a few weeks back.
with you on the leg and butt pain – but NOWHERE as severe as the front squat pain a few weeks back.
with you on the leg and butt pain – but NOWHERE as severe as the front squat pain a few weeks back.
When you have a job where you spend 90% of your day sitting on your a$$, you really feel each workout. It is better to keep moving.
When you have a job where you spend 90% of your day sitting on your a$$, you really feel each workout. It is better to keep moving.
When you have a job where you spend 90% of your day sitting on your a$$, you really feel each workout. It is better to keep moving.
When you have a job where you spend 90% of your day sitting on your a$$, you really feel each workout. It is better to keep moving.
When you have a job where you spend 90% of your day sitting on your a$$, you really feel each workout. It is better to keep moving.
modified:
Ro-424
Melanie-398
KennyG-338
Maryanne-344
CK-291
Cheryl-346
Amy F-313
DP-429
Lisa-266
as rx’d:
Beard-311
SvW-382
Randy-355
Matt-368
Bill-369
Jorge-461
Charlie-435
Deb-285
Cam-390
Janice-282
Scott-375
modified:
Ro-424
Melanie-398
KennyG-338
Maryanne-344
CK-291
Cheryl-346
Amy F-313
DP-429
Lisa-266
as rx’d:
Beard-311
SvW-382
Randy-355
Matt-368
Bill-369
Jorge-461
Charlie-435
Deb-285
Cam-390
Janice-282
Scott-375
modified:
Ro-424
Melanie-398
KennyG-338
Maryanne-344
CK-291
Cheryl-346
Amy F-313
DP-429
Lisa-266
as rx’d:
Beard-311
SvW-382
Randy-355
Matt-368
Bill-369
Jorge-461
Charlie-435
Deb-285
Cam-390
Janice-282
Scott-375
modified:
Ro-424
Melanie-398
KennyG-338
Maryanne-344
CK-291
Cheryl-346
Amy F-313
DP-429
Lisa-266
as rx’d:
Beard-311
SvW-382
Randy-355
Matt-368
Bill-369
Jorge-461
Charlie-435
Deb-285
Cam-390
Janice-282
Scott-375
modified:
Ro-424
Melanie-398
KennyG-338
Maryanne-344
CK-291
Cheryl-346
Amy F-313
DP-429
Lisa-266
as rx’d:
Beard-311
SvW-382
Randy-355
Matt-368
Bill-369
Jorge-461
Charlie-435
Deb-285
Cam-390
Janice-282
Scott-375