Skill: KB Clean – practice perfect form
WOD: “Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Post Tabata score for each exercise to comments and total for final score.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”
Persistence pays off! The most consistent athlete of our box is… Drum roll please… Hiroshi! Quetly, but persistently he has completed 60 CrossFit training sessions in the past 3 months!
..AND take a look at his progress:
Aug 17. CrossFit Total 385
Nov 6. CrossFit Total 485
Aug 18. “Annie” 10:48 Rx
Nov 9. “Annie” 7.26 Rx
Aug 28. “Lynne” 51 Rx
Nov 25. “Lynne” 111 Rx
Sep 8. Max height box jump - 43 inches
Nov 13. Max height box jump - 47 inches
Sep 24. 400m run - 1:15
Oct 31. 400m run – 1:13
Nov 24. 400m run – 1:11
Got his first muscle-up
Rope climb with no feet
Oct 5. max squats in 1 min - 59
Oct 24. max double unders - 47
Congratulations to Hiroshi! He wins Aero Speed Hyperformance Buddy Lee Jump Rope! Keep it up and don’t loose your number 1 spot!
Runner-ups for the most consistent athlete in the past 3 months are:
JP – 58 training sessions
Carlos – 51
Al – 48
Matt Q – 44
Heather – 42
Anthony – 39
Donna – 39
Sofia – 38
Derrick – 33
GREAT JOB EVERYONE!
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Congrats, Hiroshi!
nicely done hiroshi – great progress
Good Job, Hiroshi!! But, come on guys, I havent been there in a month. My name shouldn’t even be up there. lololol
You were among the most consistent before Nov 6, and because of that you still came up in the top 10 for the past 3 months. Ready to get back into training yet?
It was a joke. Just giving Anthony and Sofia a hard time.
Sofia is back from Ithaca, stretching her quads and rocking the squats! Anthony left for South Africa for vacation though. Probably stuck somewhere in London in-between flights at the moment.. with the glass of wine
He promised to check out the local CrossFit box in Johannesburg, so I’ll call the owner to make sure they take good care of him 
Sofia has an excuse for her bad squats–”exceptionally long femurs”!
Aka Sofia has long legs… Good for you, Sofia!