Posts Tagged ‘Crossfit Tabata’

Weekly stats
* Running – 30 miles
* Bike/spinning – 0 miles
* Swimming – .36 mile
* Rowing – .6 kilometers
* Crossfit – WOD (workout of the day) – 3 and 1/2 total
Some nice, high intensity running this week, some on the road workouts and my first visit to the Crossfit Lincoln affiliate!  8 milers on Sunday and Thursday were at a good clip – 9:30-9:40 pace.  A nice set of repeat 400’s on the track Tuesday with a healthy does of metabolic conditioning in between each repeat completed the running highlights.  Got a little swimming and rowing in as well.  Also been reading and researching about nutrition.  I’ll post more as a learn and find meaningful content.

Sunday, Day 57 –  8 mile run with the dogs!  Squeezed this run in between church and a later lunch.  Fun to roll out with some definite time pressure.  Right at 9:50 clip.

Monday, Day 58 – Crisp morning during Spring Break. 3.25 run mile while Rachael was riding her bike.  Then a little Tabata inspired swim session of 8 x 25 yard no breath repeats and 25 yard recovery lap.  2 minutes per lap total and no breath laps were in 19 to 22 second range.

Tuesday, Day 59 –  Coach Dave K – meet Lincoln Crossfit!  And what a great orientation workout.  Learned a ton (didn’t quite lift that amount ;-)!  May have to wait a few days for part two.   This first one focused on validating deadlift, sumo lift, medicine ball clean form.  Then a great workout.  1k rowing warm up, push ups, GHD situps and back, air squats. Then form instruction by Phil and a Tabata session – 6 rounds (20 sec on 10 sec off) of 95lb deadlifts, situps and 14lb wall ball. Score – 9 deadlifts, 10 situp, 7 wall ball (low score). Totals 61 total deadlifts, 66 situps, 54 wall ball.

To add more fun, PM session was our weekly track workout.  Anelle, Andi, Joy and Sherri! 8 x 400’s w/ 200 rest and mix of push ups, air squats, situps. 1.35, 1.39, 1.40, 1.31, 1.35, 1.37, 1.38, 1.41.  4.25 total miles.

Wednesday, Day 60 –  Crossfit WOD – following Lincoln.  Cash In- Tabata of dips (used assisted 40lbs @ Y) low score was 9, total 61. 18.22 for the main WOD. 5 rounds of bench, back squat, pull ups. Rd 1 155 bench x 3, 135 BS x 7, 12 pull, Rd 2-5 145 bench (6, 7, 6, 5), 135 BS (7,8,6, 7), Pull (11, 10, 10, 11, 12). Cash out – GHD BE’s – 60 seconds 24, 21, 24 – got them right, hammy’s were trembling.

Thursday, Day 61–  8.45 miles of running, with Heidi and Y gang at a 9.39 clip.  Slow 1.25 mile warm up (10 minute pace) then cruising speed at 9:20 for 5.9 and final 1.25 in 10.30.  Perfect morning.  Will repeat same run on Day 68 for 9 mile total

Friday, Day 62 – In Roseville MN, a traveling WOD over 28 minutes.  AM – 100 air squats, 2 minute wall sit. PM  – 100 pushups, 10 handstand pushups. 50 jump rope, 50 situps, 25 superman, 50 bicycles, 50, oblique extension (25/25) and 50 mason twist.

Saturday, Day 63 – 6.1 mile run from hotel in Roseville to Lake Johanna and back.  Nice day – upper 30’s.  Beautiful trail.  Kept a 9:40 pace again.  Want to keep this pace for 20 miler next Saturday and ratchet down Thursday run pace to 8:50.

So many fun new torturous routines in Crossfit’s Workout in the Day.   The emphasis on each one is 1) anaerbobic burst 2) whole body movement and 3) time.   A new one today for the Bellevue University Cross Fit  was a Tabata .  In 20 minutes someone moves through 4 routines, with a 20 second on and 10 second recovery rep rotation of 8 in each.  The score is calculated by choosing your low score.  So the pressure is on to at least hit minimum.

tabahatta this or that

Raw Tabata score on the window

Today the routines were, squats (air squats, no weights), pull ups (jump in my case) and situps.  Sounds easy?  Sure until the 2nd or 3rd rep rotation / set.  My score (again the low) was Rowing 6 calories, Squats -11, Pull Ups 8 and Situps 8 for a total of 33. The sum total was 56 calories for Rowing (500 meters), 99 squats, 78 pull ups and 79 situps.   Nice little 20 minute workout!