090322 SUNDAY


Lauren (with the 20lb weight vest) and Travis have a ‘photo finish’ at the end of their 400m walking lunges.

Workout: “Tabata This” (last posted Dec 7th, 2008)

Tabata Squats

Tabata Pull ups

Tabata Push ups

Tabata Sit ups

Tabata Row

No rest between exercises. The order can be changed if necessary.

From CrossFit.com:

“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

12 push-up

13 sit-up

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

This score is a 53.”

Post scores to comments.



Sweets cravings makes sense for some kids

“. . . “The relationship between sweet preference and growth makes intuitive sense because when growth is rapid, caloric demands increase. Children are programmed to like sweet taste because it fills a biological need by pushing them towards energy sources,” said Monell geneticist Danielle Reed, PhD, one of the study authors.

Across cultures, children prefer higher levels of sweetness in their foods as compared to adults, a pattern that declines during adolescence. To explore the biological underpinnings of this shift, Reed and University of Washington researcher Susan Coldwell, PhD, looked at sweet preference and biological measures of growth and physical maturation in 143 children between the ages of 11 and 15.

The findings, reported in the journal Physiology & Behavior, suggest that children’s heightened liking for sweet taste is related to their high growth rate and that sweet preferences decline as children’s physical growth slows and eventually stops. . . “

Click here for complete article.

Does increased ‘sweets’ intake mean increased growth (especially for bone growth), or do these kids just need calories (in which fat might be a better option)?

Post thoughts to comments.

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  • Nick

    Rhodes were you wearing your grips when you broke the bar?
    Miss you bro. Training is not the same without ya.

  • Craig

    That picture is awesome! Lauren is so quiet and seemingly not competitive when Travis snuck up quietly from behind trying to pass her before the finish. He might have done it, but Jeremy and I shouted “here he comes” and Lauren, turned and looked, then screamed “noooo!” and took several fast, large steps to nudge Travis at the finish. Priceless moment.

  • Jeremy Jones

    We are already talking about having a fundraiser for the families of the fallen.

    More to come.


  • Craig

    Great class this morning. Big Dave’s first time with the Tabata clock & a big class..so he was a bit nervous – it can get confusing, especially with a big group. Glad to have you there this morning, D!

    Excellent Newbie group today. Everyone came in under 7 minutes – very impressive! David nailed a 3:50 and Mark a 4:05. I hope we can get you in as part of the crew.

    Jeff and Kathy (post 40 crew!) both sub 6!

  • Andrew

    Ugh I hate sit ups:

    Tabata This

    squats: 20
    pull ups: 6
    push ups: 6
    sit ups: 6
    rower: 5
    total : 43

  • Yvonne

    Bryan Stornetta, congratulations! Check out Bryan’s pic on main CrossFit site. He is right in the middle flashing the horns.

  • Andrew

    A few hours after the Tabata This WOD, I ended up doing the CFU wod which was:

    Run 4x400m on 3 minutes
    rest 5 minutes
    Run 8x100m on 40 seconds

    What does “4x400m on 3 minutes” mean? You run 400m a total of 4 times. You start every 3 minutes. If the first 400m takes 1:10, you get 1:50 of rest time until it’s time to start your next run. These are all out sprints.

    I ended up with:


    1:15 – 1:27 – 1:38 – 1:43


    14 – 14 – 13 – 13 – 13.82 – 14.3 – 15.22 – 14.72