Posts tagged tabata

The Tabata Method

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First off I have to share the story of Tiffany, a CrossFit athlete who came to our gym a non-believer — and has a story like so many people out there.

Success Story: CFI Athlete Tiffany C.

…Always been overweight. For as long as I can remember I was the big-boned best friend, the girl with the “great personality.” 

… I was developing a love of exercise-induced endorphins that would rival Anastasia’s obsession with Mr. Grey. (50 Shades of Grey reference for all you ladies out there!) I began doing doubles at the gym several days a week and lost a few pounds initially. But I got comfortable. I knew exactly how hard to push myself without stepping outside of my comfort zone. I became complacent and eventually plopped my behind on a spin bike that initiated the longest weight-loss plateau in the history of the universe.

So proud of Tiffany and so thankful that I got to be a part of it all– she’s such a fun girl and the transformation she and her hubster have made is inspirational. She weighs less than she has her entire adult life. Let me tell you, she’s a hottie too!  So with that inspiration at my back, I once again get re-inspired to give it my all and re-commit to my wellness.  I am so lucky that I get to see people just like Tiffany regularly changing their lives through CrossFit and its community. It really helps to make it all worth it every single day —

Today was a workout called Tabata Ouch!  You will understand why after I explain what it is.

Warmup
DROM
800m run

Skill
Push Press
SDHP

WOD

“Tabata Ouch”
(completed like tabata something else)

Tabata Push Press 95/65
Tabata SDHP 95/65
Tabata Sit Up
Tabata Bar Facing Burpee

total reps: 222

From wikiTabata method

A popular regimen based on a 1996 study[5] by Izumi Tabata uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol.[6] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

I love the Feeling of Tabatas in the Morning

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I love going to workout in the AM. It’s like hanging out with your friends for an hour every day — we laugh, support and egg each other on. Today was no exception — and I liked the workout! It was one of those basically using your body weight and going at it hard –a met con.

Do you have problems waking up? You are probably thinking that’s a dumb question — Most people do. Here are some ideas to help you wake up:  33 Tips To Help You Wake Up Early. The only thing that is missing from this list is a real discussion about types of foods  you eat. When I eat sugar or processed foods, I don’t sleep as well. Doesn’t matter what time of day I eat it — my sleep is not as restful and I have issues falling to sleep. Try to skip crap food for a few days to see if your sleep improves and helps you wake up feeling refreshed!

My arms are still somewhat sore –and I have this burning sore feeling from all the burpees and Monday’s workout. Later tonite, the 2nd workout of the Games is announced — everyone likes to give their idea of what its going to be — personally I have no idea. It’s going to be hard – that’s all I know.

Warmup
40 Double Unders
2x–

Ring Rows
Shoot Thrus

Skill
Squat Therapy
OHS

WOD
“Tabata Something Else”

Pull Ups
Push Ups
Sit Ups
Squats

Complete 32 intervals of 20 on 10 off, where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

What is Tabata Training? 

Tabata Time!

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I did indeed head to CrossFit this evening to workout –

It was Tabata Time!

Warmup
2 rounds
10 Pass Thrus
10 Toy Soldiers
10 Reverse Toy Soldiers
5 Dead Hang Pull Ups
10 Ring Rows
10 Squats

Skill
Hollow Rocks/Toes to Bar

WOD
Tabata Bottom-to-Bottom Squats, Push-ups, Toes-to-Bars
14-12-6
Tabatas Suck in more ways than ever. You try holding that squat on the rest period.

A Chilly Fall Morning

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I am going to tell you that when it starts getting chilly — it really does make it harder to get up. Being in bed, all warm and cozy and then add in that it’s Monday.  Yeah not a great combo but I went anyway. I was very very happy to see that we were not OUTSIDE for the workout today. I am happy I took some rest days this weekend. It makes all the difference. I also took extra time with the infamous pain ball and rolled the heck out of my shoulders. I have a tweak that makes it hard to turn my head to the right side and after a few minutes with that LAX ball — it’s no longer an issue.

Warmup
25 Double Unders
–2x–
10 Squats
10 Push Ups
10 Ring Rows

Skill
Push Press

WOD
20-15-10
Push Press (95/65)
Knee to Elbow
–tabata squats–
time: 5:51m (63#)
tabata squats:91

This week is going to be so much better than the last few weeks. I am focused and know what i need to do to get the job done. When the universe is trying to tell you something, and you continue to ignore it, it gets louder and louder because there’s a path you are meant to follow.

CrossFit Workout: Tabata ‘Ouch’

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Been a crazy long weekend — Family Fun Fest, A friends house for an outdoor movie night, extra CrossFit training session, A birthday party. Someone stop the bus, I want to get off! Seriously — there was very little down time. This is the last week before school starts for the kiddos too. Hard to believe the summer of 11 is just about over.

I woke up tired. No bones about it. All that non-paleo eating is catching up to me. I feel a few pounds heavier and just sluggish. I have to figure out what is going on in my head to get me back on the right track.  Stress is a very hard opponent.  I know I can — I just have to buckle down and focus!

Today’s workout was a challenge — mostly because my hands have very big calluses and blisters on them, making it very very difficult to do pull ups. I had to sub out the pull ups in the workout for ring rows — it was seriously that painful.

Warmup
800m run
10 good mornings
10 Pass Thrus
3 5s HandStands

Skill
Pull ups

Workout
Tabata KB Swing
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (I subbed ring rows)
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Totals: 72,136,54,71,96

Tabata This, Tabata That

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Tabatas were on the menu for today. Nothing like some intense interval training to kick start your morning. If you haven’t done Tabatas before — try them. They are a great thing to do if you are traveling — just need a stop watch to keep track of your time and go at it with any series of exercises.

What is a Tabata? For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

warmup
800m run
2x
10 pass thrus
10 OHS
10 good mornings
10 whirly birds
10 kick to handstand
10 hamstring stretches

skill
headstand (start with a tripod, then go up into a headstand)

wod
Tabata Push Ups
Tabata Sit Ups
Tabata Single Unders
Max Dead Hang Pull Ups in 2 min
total: 7,10,32,8

Hooked on a feeling…

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Starting the morning with a workout is a great feeling — seriously. It may be hard to get up out of bed but I rarely meet anyone who doesn’t feel better after wards. It’s even great when you have to do a Tabata! workout — I am sore and wiped out, but I feel good.

I am so hooked on the feeling, that it has become harder and harder to take a rest day. Getting up early doesn’t even phase me anymore! I hope I’m not the only one that feels that my workouts are one of the main highlights of my day.

Warmup
run around the bldg
DOM Drills

Skill
Double Unders – I got maybe 2! Ugh!

WOD
Tabata!
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
Total = 311

Cool down
stretching

You say Tabata, i say…

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Another great workout this morning.

warmup x2
high knees
walking lunges
heel to butt
springs

core x2
shadows
leg raises
bridge with leg raises
50 push-ups

workout
15,12,9,6,3
snatches
farmer run 15lb db
TGU (alternate sides)
burpees
tabatas x2

I made it through to round 9 – since this is a new camp session, there was time up front to work on form and instruction so we ran out of time at the end. Next week – I will finish.

How to Do Tabata Squats

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