Tabata Stuff

Tabata
Sit-ups
V-ups
Deadlift 135#
Total Reps: 212
Vups were the worst of the lot.

jp

Fri, Sat, Mon

Friday

Front Squat
5 sets of 3.  Don't remember the loading.  Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ???  12??

Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans

Then...

Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17   6/17   5/12   3/8   3/12

Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes

Did 190#, but failed on 195
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36

jp

Tabata Tuesday

Tabata of Sit, Pull, Push, Sprawl

Sit-12
Pull-5
Push-5
Sprawl-7
Total: 29
STR was 3 x 2 Back Squat: 185#

Dead Lift and Tabata Row

2RM on Dead Lifts.

I got 315# which beats my 1RM…  :)  Happy Days!

Tabata Rows for Calories – I got 7 on each round.

jp

Friday, Sunday 'Funday', and Monday Grind

Friday

STR: Romanian Dead Lifts - 3 Set of 10 reps (?#)

WOD: 3 RFT:
15 Deadlifts 185/115 (175#)
10 HandStand Push Ups (5 Negatives and 5 push-ups)
Time:???

Sat: Played at Crossfit Omaha's fund raiser and had a good time. 3 team workouts for the day left me pretty tired, even if we scaled them all.

Monday:
2 min AMRAP Double Unders: 42
Tabata Front Squats @ 95: Total Reps 32

jp

well, well, well...

Took all of Memorial Day weekend off.  On Tuesday we had alternating tabata squats and sit-ups.  8 rounds of each.  I got 242 rounds.  Not too shabby.  Then 4 x 100m sprints.  On the 4th one I pulled my hamstring. Down hard for the rest of the week. :(

Saturday at home I did
10!
Ring push-ups
Sit-ups
9:30

jp

Alternating Tabatas

Alternating Tabata
KB SDHP (55/35)
Situps
Reps: 171


Some double under practice.


jp

Friday and Saturday

Tabatas
8 rounds of each exercise - Each round is 20 seconds of work and 10 seconds of rest

Burpees
Sit-ups
Mountain Climbers
Wall balls

Count the lowest rep of each eight for each exercise and score that number.

Burpees - 5
Sit-ups - 12
Mnt. Climbers - 5
Wall Ball - 4 (bad second round... :( )
Score - 26

Saturday

20 minute AMRAP of

400m row
21 - 135# Deadlifts

Finished five full rounds with 250m of rowing...

jp

Tabata Row

Tabata Rows

8 rounds 20:10 for Calories

7-7-6-6-6-5-6-7
Score: 5

Tabatta Double Unders

Tabatta Double Unders are what they are.

Warmed up with the Bear.  Ended with 125.

Max: 12; Min 3 – I got to the point when I was trying to force them vice taking a nice easy jump with the rope.

Cash Out was overhead squat fundamentals.

jp

Sit-ups and Tabata Front Squats

75 sit-ups (attempt as few sets as possible)

Tabata front squats at 65# (8 rounds of 20 sec work/10 sec rest)

75 sit-ups (attempt as few sets as possible)

One minute rest between sits and tabata after last person finishes their sits. 

Score number of sets to complete sit-ups and lowest count on tabata front squats.

I was able to get the sit-ups in a single, unbroken set for each round and had a high tabata count of 11 and low tabata count of 7.  Score was 1-7-1. 

Different workout, but kind of fun, except during the tabatas.

jp

Tabata - Bottom to top and Snatch Balance

Thursday: Bottom up Tabata drills

20 second work, 10 seconds rest

8 rounds of bottom to top squats, resting in bottom of squat
Rest 120 sec
8 rounds of push-ups, resting in plank
rest 120 sec
8 rounds of sit-ups, resting in the up position
rest 120 secs
8 rounds of sprints/runs
Done.

I didn't count my reps. Just did the most I could. I know it sounds easy, but if you haven't tried Tabata drills, they are a burner. Only good thing was their wasn't pull-ups!


Friday was a skill development day.  Worked on Snatch Balance as part of the Snatch progression.  


Followed by moving over 1500 lbs of weights from Chris' garage to the trailer then from the trailer to the new box.  Workouts start Monday!

jp

Double Dipping

Today was a killer.  I work at a Dept of Defense office with uniformed military guys and they sometimes have unit exercise that I try to catch.  The problem is that I worked out my normal routine in the morning then had to do the second workout an hour later with the military guys...  I'm beat!

Workout #1

Standard Warm-up

100 Burpees for time

Time: 9:46 -- I was real happy to be sub 10 mins!

Stretching

Workout #2

Warm-up (jumping jacks, stretch, pushups, etc)

Tabata Drills: 8 rounds of 20 sec of work followed by 10 sec of rest

- Sit-ups

- Squats

- Pushups

- Sprints (I walked due to the knee)

More Stretch

One spent puppy... :)

jp

Catch me up...

So,

I’ve been bad about posting and working out the past few weeks.  Things have been busy.

Last week I got a few workouts in…  Mostly body weight MetCons. 

Monday this week was Tabatas

Pull-ups 6

Push-up  7

Sit-ups 8

Squats 20

My total end was 41

Tuesday was travel and Wednesday was lazy/sleep in from a post midnight arrival

Thursday (Today) was 8-8-8 Front Squat and Deadlifts

Fronts ended with 145#

Deadlifts with 205#

The 8 rep was different and seemed really long.

jp

Tabata - Row, Push-ups, Sit-ups, Squat

4 rounds of tabata 20:10

Rows in calories: Worse = 6; Best = 10
Push-ups: Worse = 12; Best = 20
Sit-ups: Worse = 12; Best = 14
Squats: Worse = 16; Best = 20

Totals: 46

jp

Half a Tabata

Chris preprogrammed for me since I usually won't make Saturday workouts.

1/2 a Tabata

20:10
Squats
Sit-ups

Min Effort on each
Squats: 16
Sit-ups: 12

Short and sweet, well short and done anyways!

jp

WOD - Tabata This

As Rx:

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

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

As completed at base gym

Tabata Squat (10)

Rest 1 minute

Tabata Pull-up (3 – Slipped on 7^th set)

Rest 1 minute

Tabata Push-up (5)

Rest 1 minute

Tabata Sit-up (10)

Rest 1 minute

Tabata Row (85 – we measured meters vice calories for some reason, my guess is that it was about 8 cal)

Scores: 36

jp

Tabata Running 1 min Run - 45 Secs walk

Was at the Sectionals this weekend with Chris and no real access to a gym with substantial equipment.  Decided to do a run on the treadmill, Tabata style.

Started with 45 sec walk at 3 mph
Run for 1 min at 6 mph
Walk 45 sec at 3 mph
Run 1 min at 7 mph
Walk 45 sec at 3 mph
Run 1 min at 8 mph
Walk " "
Run 1 min at 8
Walk
Run at 8
Walk
Run at 9
Walk
Run at 8
Walk
Run at 8
Walk
Run at 8
Walk
Run at 9
Walk to the end at 18 mins.

Felt good for a run.

jp

Endurance WOD 19 Jan - 20:10 x8

This is a late report. 

Tuesday’s Endurance WOD was a Tabata of 20 sec on 10 sec off for eight rounds.

I completed 888 meters in that time frame.

Also did the BodPod test and I’m down to 203.4 lbs and down to 21.4% body fat.  These are all good things.  Since my first test when I first started crossfit I’ve lost 11 lbs overall and gained about 10 lbs of muscle… 

jp