Tabata Holy Crap

Thursday’s WOD:

Tabata Row
Rest 1 min
Tabata Burpees
Rest 1 min
Tabata Sit ups

Row is any damper setting you want (rowing for calories)
Burpees are jump and clap overhead
Situps are unanchored AbMat

Your total score is the TOTAL number of reps you achieve in each exercise.  For example, if in my 8 row efforts I get 2, 2, 3, 2, 3, 1, 2, 1, my total for row is 16.
Post total points for each exercise (3 separate scores) to comments or BTWB.

A tabata interval is: 8 rounds of 20 seconds of work/10 seconds of rest.  So, you’ll start by rowing 20 seconds/resting 10 seconds for 8 rounds.  Rest 1 minute.  You’ll then do the same for Burpees and Situps.  You can start on any exercise (we have 5 rowers, so theoretically 15 people can do this at any time.  The total workout is 14 minutes including the 1 min rest period between exercises.
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The price for the body scan is now set.  It will be $35 for the scan.  Here’s a quick snapshot of what your result will look like (this is one of 4 pages and yours will be in color).  This page shows body fat and lean mass percentages and weights and where they are located on your body.
Robb Wolf’s greatest hits are now compiled in one easy to search document.  Got a health/nutrition question?  Just open the link and search the PDF file for your topic.  You’ll laugh, you’ll cry…it will become a part of you.  Rob, you’ll never get any work done tomorrow.
One more thing to share.
I wanted to pass on how utterly impressed I was with everyone’s performances on “DT”.  This was a tough one.  I saw incredible intensity and drive in the gym.  We had some relative newbies in there (Steve, Kristin, Emily, Suzanne) who put up some great times with great intensity.  The Intensity was overwhelming in there.  
This AM, Nicole did “DT” and was disappointed with her time.  She’s a type A with CrossFit.  She’s driven.  The qualifiers are so close.  So what did she do?  She did that freakin WOD AGAIN this evening.  She used Rx’d ladies weight (105lbs) and beat her AM time by 11 minutes (AM was 26:48 / PM was 15:54).  She smashed her lip in the first round and was spitting blood the remainder of it.  It was a sight to see.  My pictures don’t do it justice, but I’ll post them tomorrow.  I’m no Frost, but the following words came together after watching the environment in that gym tonight:
EVERY THOUGHT COUNTS
My pulse races.
My breathe is deep.
I can feel my heart pounding through my feet.
It shakes my body but not my determination.
Partly nerves, partly anticipation.
I know what awaits me.
I welcome the pain.
I welcome the opportunity to conquer the challenge.
It will all be over soon, but what I gain will last a lifetime.
3-2-1 GO!
The light switch goes on.
It is on.
I am on.
No more anticipation.
The moment is here.
Only drive.
Focus
Intensity
It hurts.
I do not slow.
It Burns.
I do not falter
The clock ticks on, every second counts
The sweat stings my eyes, the bar burns my skin.
This is who I am, this is my soul
It’s me versus me…I WILL WIN
LIVE STRONG AND DRIVEN!

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