Friday 090501

**Wish Jason luck as he and Robin head to the Regional Qualifiers...No doubt that it is gonna be a tough competition, Only the top 5 will make it to the CrossFit Games...that means Jason and the other 4 that finish behind him!**

 

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Comments

[Billy Wiland]

Jason Provencher: Blessings, Bro!!! You are going to rock the house! Thank you for representing CrossFit Tulsa!!! You have ALREADY made us proud!!!

Bryan Lloyd: thank YOU for the shout-out to CF-Tulsa-Kuwait!

B-Dub: Linda under 30-minutes ~ excellent!!! That has GOT to be one of my least favorite workouts!

[Paddy]

GO JASON. Be Aggressive!!! B E AGGRESSIVE!!!

[Lori R.]

Good luck Jason. You guys have fun and drive safely.

Thanks Robin (and Brandon) for the coaching yesterday on my first attempt at cleans (even though with just a 20# ball). For all I did wrong, I must have done something right, Robin, because yes, its the shoulders - not the forearms - that feel it this morning.

[Doug]

Be blessed Jason and be safe.

I also owe everyone an update: I thought I was jumping on a 36" table, but alas I was wrong. I finally broke down to measure it and the actual height is 31". I in no way meant to build up my strength, I really just assumed it was 36" (it sure does seem that way when jumping on it). Any ways, I am going to build up a 36" platform though and will be jumping on that in the next few 'dungeon' WOD's so I will let all of you know how that goes.

[Billy Wiland]

CrossFit Tulsa Kuwait showed-up today... highly motivated, but not yet fully recovered from FGB yesterday.

Tabata-Something-Else/Half: 16 instead of 32-intervals = 2-minutes, in lieu of 4-minutes per movement = 8minutes total in stead of 16minutes... as follows:

Kevin: 141
Steve: 172
Rishi: 213
Marcus: 233

Kevin: great job pushing yourself ~ clearly you were exhausted… the head pounding and all the rest of it.
Steve: way to pace yourself: your overall consistency was near perfect.
Rishi: what can we say ~ you are a sit-up machine!
Marcus: you are a pitbull!

Great push! All of you!!!

[S. Ha]

Go Jason Go! Good luck this weekend.

Barbara did the tabada with the following 4 exercises:
Rowing--her calories ranged between 4-6 for the 8 intervals
Push ups--between 10-12...8 intervals
Sit ups--between 8-11...8 intervals
Squats--between 10-12...8 intervals

Barbara rocks!!

[Jerimiah]

"Tabata Something Else"

total reps from all 32 intervals

Lisa(Green Band/Mod Push-up) 247
Greg 299
Angela(Black Band/Mod Push-up) 211
Jerimiah 262

[Bryan Lloyd]

Jason,
As Pat said, be aggressive dude!
Good luck and one final word REPRESENT!!!!

[Jade]

Jason, best wishes! I definitely think you need to use my secret weapon...the Pellegrino. At the very least you will make everyone think you are a pansy, then you can show them all up! I know you are prepared, now just have fun. :)

On a side note, I was planning to be in Dallas this weekend for a friends b-day and I was going to come cheer you on. However, I've been deadlifting some 50lb boxes of tile and haven't finished yet so I'm not going to make it after all. Oh well, maybe next year.

[Kurt]

WOD as RX'd:
Pullups: 10/8/8/8/8/7/6/5
Pushups: 11/10/11/8/6/6/6/6
Situps: 12/12/12/12/12/12/12/11
Squats: 12/12/11/10/10/10/10/12

Total: 306

[Paddy]

4:30 & 6pmers did the HQ-WOD
"Tabata Something Else"
Pullups/Pushups/Situps/Squats = Total

Kurt 60/64/95/87=306
Jamie 75/67/77/113=332(Band/No Knee-Pushups)
Jade 60/85/114/166=425 (Rx'd Woo-Hoo!!!)
Paddy 78/80/80/125=363
Alexey 61/55/80/104=300 (Band Pullups)
Daryl 72/69/122/143=406
Marlowe 53/84/91/103=331 (Band Pullups)
Lori 57/71/75/104=307 (Band Pu/Knee Push)
Brandon B 69/74/79/109=331

Exellent job by everyone. Also Jade Wiland became the 1st member of the Women's Dead Hang Pullup Society; not to mention a smoking score on Tabata Something Else.

[Paddy]

Brian Sislo came in and amazed us all.

First for a warmup he ran 2 miles;

Then he did "Elizabeth" 21-15-9 rx'd of
135 Full Squat Cleans
Ring Dips
Time: 9:41

For an encore he did an alternate version of Tabata Something Else:
KB Swings(70#)/Pushups/Situps/Squats
60/74/100/138=372

He told us he was going to do "Eva" but we stopped him before Rhabdo took over.

We should have sent him with Jason to the SW Qualifiers to represent CrossFit Tulsa.

As a Trainer it is always fun to watch our guys and gals as they push themselves everytime the walk into the gym.

Brian needs a nickname. Cast your vote on one or we can just call him "The Machine".

[Billy Wiland]

Pat Paddy Harker: Bro! I like the name of the new society which you started for the ladies! It reminds me of DPS, but much cooler: Women's Dead Hang Pullup Society... The DubDHP Society... Nice! and of course I am honored that Jade Wiland became the first member today! And regarding Brian's nickname... he seems to be part Pit-bull and part Machine… Pit-Machine ~ PM.

I went ahead and completed TSE as rx'd

Pull-ups: 15/15/15/15/09/09/09/09: 096
Push-ups: 20/20/20/20/10/10/10/10: 120
Sit -ups: 20/18/16/14/12/12/12/15: 119
Squats: : 20/20/18/18/16/16/16/16: 140
Tabata Something Else: TOTAL: 475
m/35y/70”/163#

[Paddy]

WOW!!! I thought your lovely wife's score was incredible...you must have been drinking the Pelligrino. LOL

[Billy Wiland]

Paddy: Hahahaha!!! Indeed, brotha! ...with a lime twist! ...and a Prius parked out back ;-)

CORRECTION POST RE: CROSSFIT TULSA KUWAIT
Kevin Lavallias: 153

my apologies for the mis-count. coach-b