081207 SUNDAY “Tabata This”


Jason shows good full extension while wife Amy counts reps.

Workout: “Tabata This”

From CrossFit.com FAQs:

“Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:

A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.

18 squats

4 pull-up

6 push-up

13 sit-up

12 row (use the calorie counter and call each calorie a rep)

This score is a 53.”

Post scores to comments.


Article: Happiness is infectious, and your friends’ friends’ friends may influence your happiness.

“In a study that looked at the happiness of nearly 5000 individuals over a period of twenty years, researchers found that when an individual becomes happy, the network effect can be measured up to three degrees. One person’s happiness triggers a chain reaction that benefits not only their friends, but their friends’ friends, and their friends’ friends’ friends. The effect lasts for up to one year.

The flip side, interestingly, is not the case: Sadness does not spread through social networks as robustly as happiness. Happiness appears to love company more so than misery. . .

. . . the researchers found that when an individual becomes happy, a friend living within a mile experiences a 25 percent increased chance of becoming happy. A co-resident spouse experiences an 8 percent increased chance, siblings living within one mile have a 14 percent increased chance, and for next door neighbors, 34 percent.

But the real surprise came with indirect relationships. Again, while an individual becoming happy increases his friend’s chances, a friend of that friend experiences a nearly 10 percent chance of increased happiness, and a friend of *that* friend has a 5.6 percent increased chance—a three-degree cascade. “

Click here for the complete article.

Post thoughts to comments.


DCF Crew Member Katy Stewart and her husband, Elan and son, Drake are featured in today’s Conta Costa Times! They are innkeepers at the East Brother Light Station on East Brother Island near Richmond – how cool is that? The CC TImes reports that they are relinquishing their posts soon. Hopefully, they’ll be closer to their DCF family – that’s a heck of a commute for the DCF Girls class, Katy!.

Read article here: Historic Richmond B&B seeks innkeeper


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  • luca z.

    Loved the discussion yesterday, great points from all sides, now on that note check this Website out http://www.drankbeverage.com maybe we should start drinking this AFTER our WOD while we stretch to counterbalance the effects of the No-Explode or Redline, and apparently there’s also a version on the street which is laced with codeine.

  • Bryan Stornetta

    Wow… lots of responses yesterday, so I thought I should throw this is out.

    I was a competitive cyclist for a few years prior to DCF. At that level, there are A LOT of performance enhancers made available to us. Things to reduce lactic acid build up, decrease recovery time and even increase testosterone levels, etc. After about a year of taking a “safe” supplement I was in the hospital having exploratory surgery in my abdomen looking for the cause of very severe testicular pain. Not only that, my performance had bottomed out, I was losing a lot of weight (I was down to 150lbs… I’m at 175 now- just for comparison), I was tired all the time… they were working me up for cancer, because they didn’t know what was wrong! With the help of one surgeon and Shannon- the in-depth research on the supplement I was taking came back that I was unknowingly taking an anabolic steroid- that had been given to me as a “safe supplement.” Not only that- but the surgeon said he had seen tons of guys in the military with the same problem- and it turned out they were all on the same supplement, too… My point is- be smart… a PR isn’t worth hospital visits and deteriorating health.

    That being said- I did try the NO Explode the other night and it made me feel horrible… so that was definitely the last of that. Also, if you guys are going to get all over one guy member for using a caffeinated product, you should get over all the other members who are regular coffee drinkers…

    Okay- enough said. See you all at class today.

  • Darren

    BTW getting a 12 on a Tabata Row equals you being a stud. especially after doing Squats.

  • Mountain

    How in the world does anyone get a 12 on Tabata Row? I got a 7, and most of the scores I saw were 4 or 5. I didn’t see Bryan’s (I assume he got an 8 or a 9). Craig, of 1:21 fame, what have you scored on a Tabata Row?

  • Craig

    12 Tabata Row?? That was your lowest calorie count for 8 rounds? Hmmm. Did you reset your rower every set? That’s quite a feat. Who witnessed?

  • Rodil

    Does a 12 Tabata Row mean you rowed for 12 calories in the 20 second interval? Or is that a 12 calories/minute pace?

  • Craig

    By the way, Helen at home. Pull ups on the rings & 500m runs. 11:55.

  • Stavros

    Slow down everyone…

    I think the “12 calories for row” was only used by JJ in an example on how to score the WOD. 12 calories in 20 seconds is insane. BTW, did Jorgy take a vow of silence after yesterdays online beating?

  • jorgy

    No vow of silence, I was talked to about some of my remarks so instead of toning it down I just didn’t reply. The whole if you ain’t got nothin nice to say routine… Plus today I got an 8:08 Helen which is very disappointing for me, and I am trying to find my PR time for it to make sure that it is a legal Girls and Heroes WOD time.

  • Darren

    i thought you had around a 7:20 or something.

    I did Angie in park behind house today. No sleep at work for last 3 days wrecked me. 19:19 my 100 pull ups took me forever. I did first 20 butterfly style, then my brain forgot how to do them and i had to do the rest kipping. Butterfly is so much easier. I need to learn it. Jorgy, Stav, JJ i need a class.