Warm up:
2 rounds of:
200m Row
5 Thrusters (bar only)
5 Pull-ups
10 Push ups
15 Squats

Work to a heavy press

“The Newest Tabata”

Front squat (115 lb./75 lb.)
Sit ups
Double unders
Box jumps

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

The score is the total number of reps for all of the eight intervals.

Post press loads and Tabata score to comments.



Rest days are as important to your development as a CrossFitter as nutrition, practice and WODs are. Rest days are so hard to take because you feel like you are missing out, and if you take a rest week, you start getting the “itch” to get back to the gym by day 2.

Rest days and weeks are crucial because they allow your body time to heal. Our bodies take a pounding in CrossFit, and I never fully understood that until a PT friend of mine said, “Take the workouts you do. Look at how much weight you move on one rep and multiply that times the number of reps. It’s easily over 2,000 pounds in one workout. Over the course of month, you very easily will move 35-40 tons of weight. IN ONE MONTH.”

Your body needs time to rest. Learn to cherish your rest days, and it’s good to take a rest week now and then.

Rest also includes how much sleep you get every night. If you have an unrestful night, you are guaranteed to have a tough WOD the following day. I read this recently about sleep and rest:

“We work hard. There is money to be made. Degrees to be earned. Ladders to climb. Busyness is next to godliness. We idolize Thomas Edison, who claimed to live on 15 minute naps. Somehow we forgot to mention Albert Einstein, who averaged eleven hours of sleep a night. In 1910, Americans slept nine hours a night; today we sleep seven and are proud of it. And we are tired because of it. Our minds are tired. Our bodies are tired.”

It’s no secret I love to sleep. I purposefully go to bed so that I can usually get 9 hours of sleep every night; sometimes, I only get 7.5 hours, but most of the time, I get 9 hours (or more) of sleep every night. Don’t judge. 🙂

I know, some of you are thinking, “There is NO WAY I can go to bed that early.” But I challenge you to look at what time you wake up, and try to get to bed as early as possible to maximize your sleep time. Try it and see how you feel.

Post thoughts to comments.

Wednesday WOD, January 9, 2013

9 thoughts on “Wednesday WOD, January 9, 2013

  • January 9, 2013 at 7:52 am

    95# press
    “The Newest Tabata”
    283 rps RX

  • January 9, 2013 at 1:03 pm

    “Tabata Something Else”


  • January 9, 2013 at 3:21 pm

    80# press
    376 – “the newest tabata”, GHD sit-ups

  • January 9, 2013 at 5:30 pm

    Tabata – love this workout!

  • January 9, 2013 at 8:10 pm

    90# press
    317-newest/ GHD sit ups

  • January 9, 2013 at 8:12 pm



  • January 9, 2013 at 8:36 pm

    Strict Press: 195#
    Newest tabata: 314 reps

  • January 9, 2013 at 8:46 pm

    Press at 95
    Tabata at 342. Love me some double unders!!!!

  • January 9, 2013 at 9:24 pm

    467 I believe. RX

Comments are closed.