Posts Tagged ‘Pullups’

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TABATA Score sheet - so much fun in 20 minutes!

Over a year has passed since my first Tabata.  That workout was the second Crossfit torture I was introduced to in February of 2010.  I’ve done a few on my own since.  Today was my first as prescribed (Rx’d in CrossFit lingo).

Results:

  • Rowing – 500+ meters, 6 calories
  • Squats – 14, 13, 14, 13, 13, 13, 13, 14 = 93
  • Pull ups – 7, 6, 5, 6, 5, 5, 4, 5 = 42
  • Push ups – 14, 12, 9, 9, 8, 9, 7, 7 = 68
  • Situps = 13, 11, 12, 11, 11, 11, 11, 11 = 91

 

Now a little comparison to frosty, snow covered day at Bellevue University’s gym on February 17, 2010.  We left off the pushups that day (shame on us).

  • Rowing  was equal
  • Squats +2 —  held 2 more or 13
  • Pull ups + ? less but unlike the jump they were Rx’d.  I dropped 1 due to not reaching chin to bar on round 7.  So 4 or 4 less
  • Push ups +7  whoops missed that one before – started with 14 (mistake, Tabata is about pacing as much as first burst) and ended up with 7
  • Situps +3

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 16 minute workout!

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Angie is a nice, no sense workout that requires minimal equipment (pull up bar). This heart pounder involves 100 continuous reps of pull-ups, push ups, squats (air) and situps. I took my first pass at a Droid recording and subsequent Power Director video edits. So my disclaimer, this ain’t polished.

Of benefit in reviewing this is my breakdown in form on push up (not perfect chest to ground, but it was outside on partial snow, so chilly!) and my buns didn’t go low enough on squats. The second one, squats, have been a struggle, yet important and beneficial one to correct, of mine the last four weeks since beginning CrossFit. They’re improving. But still not to full CrossFit range of motion standard. Meeting that standard ensures improved triathlon performance as well!

Here’s the video – please be gentle. =]

Weekly stats
* Running – 21.35 miles
* Bike/spinning – 16 miles
* Swimming – 2.26 mile
* Rowing – 6.2 kilometers
* Crossfit – WOD (workout of the day)  – 4 total and my hips were a howling!

Solidly sore week of Crossfit WOD, running miles stuck at 20 but ramp up on swimming, rowing and biking!  Felt like Roger Craig of Nebraska and 49er fame, well not in legit athleticism but in terms of versatility – he was one of the first to run/catch for 1,000 yards in the NFL.  The weather and various sore parts of the body called for that same versatility.

As I am working through and adjusting to pain/recovery/strength impact of WOD.  In reading a lot of Crossfit’s founder Greg Glassman’s work, a recurring theme is this will take your body 4-8 weeks to adapt.  Many people use Crossfit as their only workout routine.  So am feeling OK, that my body says ouch!  Plus it’s in areas that are notoriously weak for runners, as shared previously, the hip flexors, glutes and quads.  I can see a positive impact though in the speed work  and hoping that  shows well in races just a few weeks ahead!

Sunday, Day 22 – 15 degrees and 30 MPH wind/ snow led to easy decision – go inside!  But no dreadmill for me.  Instead  opted for an adult life long of 2 miles – 70 laps.  Took just under an hour and 37 minutes but felt great.  Was recovered from the Crossfit WOD’s and really felt good and consistent.  Was a little giddy at the end.  And hungry.  One benefit of cross training is the ability to swap routines!

Monday, Day 23 – Had some time while Annaliese was at a birthday part.  In the south part of Lincoln and decided to stop in the Cooper Y and see how the kids were doing.  There I spied the only C2 rowing machine.  Forget the bike, couldn’t resist.  So began with 5k of rowing in 26 minutes and CF WOD in 8 minutes.  Of the WOD you say?  It was only 8 minutes but an intense one – 5 rounds mod of 4 hand stand pushups, 8 kettle  bells (substituted 35 lb dumbell for a 1 pood approximation) and 12 situps, plus 4 hspu

Tuesday, Day 24 –  7.75 of running (2 with dogs friends in the morning and 5.75 on the track) and a CF WOD over lunch – 500M rowing, 21-15-9 reps of overhead squats (65lbs) and pull ups and 500M rowing.  Then repeat miles on track 7:15, 7:26, 7:22 and 200’s.  What a day.  Cold Soak #2 at home.

Wednesday, Day 25 – Tabata this and that you can kiss my…. never mind.  Ok didn’t think it would be so tough, but it was.   There were four routines: rowing, squats (air, no weight), pull up and sit ups.  Per routine for 4 minutes you ramp up for 20 seconds and rest for 10 seconds for a total of 8 sets.  The lowest number is your score.  My low scores were rowing- 6 (calories) , air squats – 11, pull ups – jump – 8,  situps – 8 =33.  Totals for 8 sets were 56 total cal row, 76 pull up, 78 situps and 99 squats.  Was happy my squat form has improved quite a bit. Was worried what tomorrow might bring.  Cold Soak #3 to finish the day.

Thursday, Day 26.  Spinning Class with Jessica – nice to be back.  Hips and upper legs were S O R E from Tabata the day before.  Was debating whether to try the WOD or just hold to 3 WODs this week.  Decided to spin and crank the WOD as best I could.  So 16.2 biking and then the WOD of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (55 reps) of Bench, Clean and Deadlift.  My hips and lower back were sore from Monday to Wednesday WODs (gee think I said that already) so kept bench at 115 (not quite my weight, really), and 95 for clean/ deadlift.  Lowered clean for 3rd set.    Felt nice getting it done and cold soak #4 of the week would follow.

Friday, Day 27– An easy day on sore legs / hips – 3.25 mile run in the snow with my dog friends and a 500 yard swim.  Got some swim racing in with my 8-year-old daughter Annaliese – she won!  On my geek side added some pages to this blog including an HTML export from a  hybrid training log in Google Doc.  Been tweeting a whole more to (gave up Mafia Wars to have time, think it’s a good payoff)

Saturday, Day 28—  10.35 miles with Laura Ceraolo a mix of putting on cleats/ yak trax  and taking them off, then repeating 7 times.  Snow and melt left a partial glaze everywhere but not consistently enough to just keep the yak’s on.  Still nice to crank out 10!