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5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Rest exactly 3 minutes between rounds.
There is a 45 Minute Cap on this workout.

Consider scaling the volume back depending on your capacity. 10-20-30-40 Reps for time is an acceptable alternative, for example. Make every rep perfect.

Read: Thoughts On Scaling Pull-Ups in "Barabara"

Post time and Rx to comments.
compare to 2.15.12

SBKIRT at the Harvard Boat House

C.R.A.S.H.-B Competition Today!

The SBK Indoor Rowing Team (SBKIRT), 17 strong, is competing at the CRASH-B World Indoor Rowing Competition at Boston University's Agganis Arena today. This concludes 20 weeks – TWENTY!! – of training. Their program mimicked what it's like to train for the Olympic team. As the SBKIRT members can attest, it wasn't as glamorous as it sounds – there were many weeks of boring, low-intensity rowing and high-volume weightlifting, followed by several more weeks of high-intensity workouts with names like "Tabata Tabata Tabata," "Trough," and "Hell" (AKA "A Very Dark Place"). And two 6000m tests and one 2000m test thrown in for good measure. The goals for the group were 1) improve rowing technique, 2) improve stamina, 3) learn how to race, and 4) improve mental toughness. The whole group has achieved all these goals in spades.

SBK Indoor Rowing Team
Joe Blankush
Alex Cox
Gina Gatto
Jason Horowitz
Ryan Joyce
Colette Komm
Marian Lai
Melissa Lloyd
Monte MacDiarmid
Peter Mattis
Katie Mears
Cloyde Mills
Adele Myers
Christian Reiss
Dan Reshef
Charmel Rogers
Jennifer Stopka

The 2012 C.R.A.S.H-B Sprints 
Rich Froning's 300lb Snatch CrossFit

Reader Comments (23)

To all Crash B’ers - the dark place will recede. Best of luck, you all are well prepared and will do incredible things.

February 17, 2013 | Unregistered CommenterDMak

Go Crash-Bers!!!

February 17, 2013 | Unregistered CommenterDeb

Good luck, CRASH-Bers!

February 17, 2013 | Unregistered CommenterRebecca C

CRASH B'ers, we're all pulling for you!!!

February 17, 2013 | Unregistered Commentermichele

Pull like hell, CRASH-Beasts!

Barbara in 36:14, ring rows and knee pushups but did not scale volume (I would have dropped the number of pullups had I done banded ones, but ring rows are fine). Pushups and situps were the worst, ring rows and squats went by nicely.

Glad I came at 9 instead of my usual 10 so I could get it over with sooner!

February 17, 2013 | Unregistered CommenterStella

Fronning snatches 300. IN NANOS!!! Unreal.

February 17, 2013 | Unregistered CommenterJakeL

Two races so far at CRASH-Bs -- Marian and Mel. Both pulled PRs! Marian got 8:52.3 and Mel got 9:13.5. Next round of SBKers go off
at 3:00. Stay tuned!

February 17, 2013 | Unregistered CommenterNick Peterson

Kill it, Crash B crew!

Happy not to have to tackle the brutality of Barbara today, enjoyed spectating from the platform, excellent efforts all around.

Strength amidst brutality:

Squat 45x5, 95x5, 135x4, 185x3, 225x2, 255x5x3
Bench 45x5, 95x4, 135x3, 165x2, 180x5x3
Clean 45xdrills, 135x3, 155x2, 170x3x3

Missed a the last clean rep twice due to lack of commitment but got under it with another attempt both times. Major milestone today in the squat, as I hit my previous 1RM for 3x5. Bench reps are feeling smoother lately too, better at keeping my feet on the floor. Interested to see how much further I can go there.

February 17, 2013 | Unregistered CommenterTodd

Strength Cycle day 243

Bench: 200x3x5 (5 triples)
These got better as I went.

Clean: 145x2x5

Squat: 225x5, 255x5, 275x5, 255x5, 225x5
Ditching the singles program and moving back to 5's, more volume and working on form.

Met-Con: 300m row and 10 ball slams (30#) for 3 rounds. 5:15
My splits on the row were atrocious, but this was a good intense workout programmed by Mig.

February 17, 2013 | Registered CommenterRob Is

Mistake #1
Going out last night and drinking for the first time in months. (4 drinks)

Mistake #2
Getting home around 12:30pm

Mistake #3
Scarfing down a "healthy breakfast wrap" at Maybells since they werent doing an omelet today

42:28 as Rx'd
Down from a 37:23 Barbara on 2/15/12

All was going swimmingly until after the second round. Started to get dizzy and feel last night and that morning wanting to come up on me. Especially in rounds 4 and 5 I felt like every sit-up had the potential to make me barf, especially all the head movement in that and squats I started to realize that I was in fact a little hung over.

Finished, felt shitty.. threw up. Felt awesome

Last time I did Barbara was mid-paleo challenge, I got a better score and then felt AWESOME afterwards. Goes to show..

February 17, 2013 | Registered CommenterDavid Osorio

Never done Barbra before but I did a few no's-no's leading into this wod just like David.

Mistake #1
Going out last night and drinking to a point where I couldn't see straight.

Mistake #2
Getting home around 5:00AM and walked home 30 minutes in the freezing cold.

Mistake #3
Only sleeping 3 hours.

Mistake #4
I think I needed more rest from doing Diane and then running 10 miles. My hammys are pretty up set at me right now. :(

39:46 RX

Overall that wod kicked my ass, got all my pull ups unbroken. Does anyone else find the sit-ups the hardest part of this wod or is it just me? Once I was done it took about 45 minutes to be revived. I couldn't walk, talk, let alone look at someone for those 45 minutes.

February 17, 2013 | Unregistered CommenterShimi

I did a woefully bad Barbara in 48:00. Biggest obstacle was the push ups. I need to get stronger at that. And maybe not pushing myself to get the squats done faster.

BTW, I know this sounds weird but I love this kind of all out workouts.

February 17, 2013 | Unregistered CommenterIsaac Green

Oh and good luck to all the Crash-Bs. Especially the 6am crew.

February 17, 2013 | Unregistered CommenterIsaac Green

I got a big ole DNF on Babs today. Finished 4 rounds in 31:00 but my head was splitting and I just wasn't feeling right so I decided to throw in the towel after starting round 5. I've been training for long enough to know the difference between quitting and being smart and I'm sure this was the right thing to do. And I didn't even go out drinking last night!

February 17, 2013 | Unregistered CommenterBetz

Great jobs by all the CRASH-Beasts today in Beantown! Here are all the times:

Joe Blankush: 6:57.0 PR
Alex Cox: 6:58.0 PR
Gina Gatto: 8:12.7 PR
Ryan Joyce: 6:51.6
Colette Komm: 8:36.8
Marian Lai: 8:42.3 PR
Melissa Lloyd: 9:13.5 PR
Monte MacDiarmid: 6:27.7 PR
Peter Mattis: 6:41.0 PR
Katie Mears: 7:22.8 PR
Cloyde Mills: 7:38.5 PR
Adele Myers: 8:34.9 PR
Dan Reshef: 7:31.4
Charmel Rogers: 7:15.3 PR

February 17, 2013 | Unregistered CommenterNick Peterson

so impressed! I hope you guys had a great time!

February 17, 2013 | Unregistered Commentermichele ma belle


I saw you on the ground with a shirt over your head. I asked "Are you okay, dude?" to which there was no response.. I thought maybe you were decompressing or maybe fell asleep. Should have known better

February 17, 2013 | Registered CommenterDavid Osorio



First miss this cycle. Controlled it, even turned it around at the bottom, stopped moving after a few inches up. A little tight in the adductor earlier in the workout and it popped up on that one.
Next time

Back Ext

AB Wheel Rollout
10x10 knees

February 17, 2013 | Unregistered CommenterJeremy

Finished 5 rounds scaled at 37:11 the worst for me were the squats after I was done I was to tired to even talk . Willie and I drove home and sat in the car motionless and speechless for about 20 min just starring at our front door thinking how are we going to get to the door from the car. Thanks Barbara !!

Great job to the crash- Bers!!!!

February 17, 2013 | Unregistered CommenterNancy

I neglected to say Reshef also PR'd today at the CRASH-Bs!

February 17, 2013 | Unregistered CommenterNick Peterson

Congrats to all the Crash B'ers, great fucking job!
DO's post was so funny, I was walking our dog last night about 12:30 and saw a somewhat "stout" looking DO getting out of a cab. Good on ya' David!

February 17, 2013 | Unregistered CommenterDMak

I missed Wed class so I did Fran: 7:30 Rx'd
I think rd's were something like - thrusters (11/6/4, 6/5/4, 5/4) kpu's (14/7, 8/7, 9)
Great coaching from Laurel.

February 17, 2013 | Unregistered CommenterKevin M.


scaled volume: 10-20-30-40
-kipping pullups
-knee pushups
Time: 29:55

lower legs extremely sore and tight from a 5 mile run on Sat the day before; haven't run more than 2 miles at a time since... maybe ever. so calves were really barking at me. decided to scale the volume so I could be sure to get thru the work as this was my first barbara.

pullups ... first round unbroken. second round i think was 7 and 3. fourth and fifth rounds were about half and half. last round was 5-3-2. my hand split on the 49th pullup. grr.
pushup ... knees. 10 and 10 for first round. after that the sets got smaller (7s, 5s, and eventually down to 3s and 2s and a couple singles).
situps ... all unbroken. this was the most restful part of this workout for me. my mentality was to just count down from 30, breathe deeply, and not let myself stop.
squats ... first 2-3 rounds were 20 and 20. then 15-15-10. last round was smaller sets.

next time i'll go for full volume. i think it would take A LOT of specific push-up training for me to complete this workout with strict push-ups though -- 150 is so many.

February 18, 2013 | Unregistered CommenterWhit H

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