Friday, November 6, 2015

CrossFit Tabata

Friday, November 6, 2015

Coach Jeremy

MBS II (6AM) – Taylor, Chris, 3 others and me

Warm Up

5 rounds of 15 seconds on 10 seconds off of Russian KB Swings (12kg), Goblet Squats (12kg), Kip Practice, Ring Rows


“Tabata This” – Air Squats, Row (for calories), Pull-ups, Sit-ups, Push-ups.  Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times.  Each exercise is scored by the weakest number of reps in each of the 8 intervals.  Rest 1 minute between rotating exercises.

I enjoyed this workout.  We did Air Squats to a med ball and I was able to get between 9 and 10 on all of the rounds (score=9).  Rowing was also pretty good and I got between 5-7 calories per 20 second work period (score=5).  Pull-ups were hard.  I started with 6, but quickly fell to 3 reps (score=3).  Sit-ups were OK.  I started strong at 9 and dropped to 7 by the middle rounds (score=7).  Push-ups were the worst.  I got 8 on the first round before quickly decaying to 3-4 per round (score=3).  Total = 9+5+3+7+3=27.

I did enjoy the body weight stuff and finished with banded shoulder stretches and squat against wall.

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