Tag Archives: Tabatas

Playing Catch-up

Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.


It feels like I’ve been gone for weeks but it’s only been 4 days. We started with Tabata Pull Ups. I suck…that’s all I have to say! I use the black band, but can only do straight pull ups instead of kipping pull ups because the band is so strong. I got 12 the first round, but that doesn’t matter. With Tabatas you take the lowest number and I think that was 1, if you can even count it as a pull up! Tomorrow I’m going to try to do some kipping pull ups with the green band.

The WOD was “Michael” but slightly modified. Instead of the prescribed 800 meter run, we did 600 meters. So, it was 3 rounds of a 600 Meter Run, 50 Back Extensions, and 50 GHB Sit Ups. My run was horrible, as usual, but I was able to make up some time on the sit ups and back extensions. 50 is a lot…a…lot when you’re doing them in a row like that. Plus, you try doing 50 back extensions and do a 600 meter run right afterward! It’s tough when your legs feel like jello. Shane had to cut off our workout at 30 minutes, although I’m not sure why since we still had some time. I finished my 3 runs and 3 sets of sit ups but didn’t finish the back extensions. I went and got some water and tried to catch my breath when I looked at the time and saw 5:45. I decided I had plenty of time to finish my last 50 back extensions (and I would have been upset with myself if I didn’t finish them) so I got back on the GHB and knocked them out. I’m not sure what my overall time was because of the break in between, but I would imagine it’s around 33-34 minutes.

source: teachpe.com


Every time I dropped down for my back extension I had sweat drop off my nose onto the floor. I wonder how much they spend on cleaning supplies for that gym. I’m hoping they clean it on a normal basis!

400 Meter Sprint? Are You Crazy?!

It’s Tuesday!! That means I get my butt kicked in CrossFit. Our warm up today was a 400 Meter Sprint for time. Uh….what? You want to time my 400 meter sprint? HAHAHAHA….ok…I’m slow. I’m not a runner. My normal mile is about 16:30…so I was a little intimidated by this. We lined up on the road and as soon as Shane said “GO” I tried to push my legs as fast as I could go. I finished last, which was expected. My time was 2:12. While I wasn’t that happy with that time, it was only about 20 seconds behind the person before me and as Michelle said that works out to about a 9 minute mile! So, I cut my normal mile in half. I like looking at it that way better!

The WOD was Tabatas of Squats, Push Ups, Butterfly Sit Ups, and Ring Dips. I kinda like tabatas, but at the same time they’re painful!  For those of you not familiar with Tabatas, basically you go all out for 20 seconds and do as many reps of the assigned exercise as possible, then rest for 10 seconds. You repeat this cycle 8 times. You keep track of your lowest reps and that becomes your score. So, for example, I did 13 squats (my most) and averaged about 10 squats, but my lowest rep round was 9, so I get 9 points for my squats. The next time we do squat tabatas I’ll be able to compare my score to today’s score. So, how did I do?

First…Ignore Chad and Cortni. They’re both beasts and it’s not fair to compare myself against them! Michelle did very well. I ended up with a 9 for my squats, 8 for push ups (I was happy with this score!), 7 for sit ups, and 6 for dips. Overall, I’m pretty happy with my score. I feel like I’ve come a long way in the 3 months I’ve been going to CrossFit. All of us (Alaina, Alan/Alen/Allen, Michelle) have. I’m excited to see what the rest of this year brings.

OH…another small victory for me. We had to do burpees in our warm up as well (only 5 each round, 2 rounds) and while they still sucked, I felt pretty strong doing them!! I don’t know that I could have done much more than 5 in a row but I was able to hop my legs back and hop them up to my chest whereas before I’d have to step back.

In other news, I had my 6 month check with for my Tracheal Stenosis today. Dr. D said everything looked stable. The area has healed well and while it’s slightly tighter than when I had the dilation done, it’s still much better than before the dilation and the “shelf” (a ridge of scar tissue) isn’t growing back (yet.). So, I got a clean bill of health and go back in another 6 months. He also told me that I needed to get to a healthy weight because the more fat you have, the more cells you have, the more demand your body has for oxygen. “I’m not telling you to lose 100lbs, or 2olbs, or even 10lbs, just get to a healthy weight.” Umm…ok. How do I get to a healthy weight if I don’t lose lbs?! Of course, I’m already working on this. He’s told me this before, but I thought he might notice a 30lb weight loss since the last time I saw him…guess not. Some men just aren’t very observant!

Speedy, I Am Not

It’s Tuesday…that means I get my butt kicked in CrossFit. Our warm up was Handstand Tabatas. I did ok until round 7 and 8. My arms were shaking like crazy and I wasn’t able to hold it the entire time. However, it’s much better than I had done with the bars. I was actually up on the wall, although not very close. I need to work on that.

The WOD was a 400 Meter Run, 50 Squat Thrusters, 30 Pull Ups, 20 Kettlebell Swings, and another 400 Meter Run. It was one round for time. I am not a runner. My body just doesn’t move very fast. I was last…by quite a bit, which is embarrassing but I’ll get over it. I used the 35# bar for the Squat Thrusters. They were tough as you got into the higher numbers, but I think I could have done some with the 45# bar; However, I don’t know that I could have done all 50. Of course, the pull ups were jumping pull ups. They’ve been hurting my arches the past few times. I need to pay attention to how I’m landing. I’d like to use the band, but I don’t know that my grip is good enough for that yet. Shane told us to push ourselves with the weight of the dumbbell for the kettlebell swings. I was going to use a 25# bell since that’s what I used last time and it destroyed me. All of the 25# bells were taken though so I went with a #30 bell. I was very happy with how well the kettlebell swings went this time. Since Michelle gave me some pointers last time, I tried to follow her advice and it made a great deal of difference. I was able to do 10 in a row before resting a bit when last time I was struggling from the first one. Of course, the last run was useless. I was so much slower than the first one. My time was 14:50 which wasn’t that great, but I’ll take it. I feel like I pushed myself the best I could.

After the workout we did GHB Sit Up Tabatas as well. Those were tough and when I tried to get off the machine I could really feel it in the front of my hips. I’m sure I’ll be a little sore tomorrow!

Happy Midweek tomorrow!

Can Old Dogs Learn New Tricks?

I have a confession, I stayed up past midnight reading a book. Yes, sleep is important but so is learning what happens to the Sinsar Dubh and Mac!! I was feeling alright as the afternoon went on, but tonight’s workout made me feel quite weak. I have a couple of hypotheses on that…ok…so what did today’s workout entail?

My hamstrings were extremely tight and sore from Tuesday’s workout, so starting with a tabata of the boot strapper was a bit painful! The boot strapper is a stretch where you bend down and hold on to the toes of your shoes, then squat down where your but hits your ankles and the knees are outside of the arms. Then you stand up still holding on to your toes until your legs are straight and you’re bent all the way over. At first, this made my hamstrings scream a little bit but they loosened up…then the quads started burning! Who would have thought a stretch would be that tough to do tabata rounds? Then we moved over to practicing the muscle-ups by putting our feet on a box, leaning back and pulling ourselves on the rings with your chest toward the ceiling. That was quite hard. I am constantly reminded of how little upper body strength I have when we do exercises like this.

The WOD, “Elizabeth”, was 3 rounds for time. 1st round was 21 reps of each exercise, followed by 15 reps, and then 9 reps. We did a new lift today, at least new for me. It was a squat clean. Basically, you do a clean and go straight into a squat. I used a 45# bar while the recommended weight for a woman is 95#. OUCH. It’ll be a while before I get there. I’m not very good at the squat clean. The biggest issue was me not getting my elbows out far enough which was forcing me to lean forward instead of staying on my heels. Eventually, I just had to do the clean, then squat…had to have a little rest in between. I felt weak doing these. I think the main issue was the fact that my lower back and hamstrings were still very sore and I think they fatigued faster. Then again, maybe I was just a wuss today because I stayed up too late. Hopefully next time I’ll do better. I am a little disappointed in my performance, but we can’t be happy all the time.

The ring dips were more jumping presses than actual dips. We were trying to work the triceps better than the lower bar dips allow. Shane kept telling me to go straight up…I didn’t realize I was leaning until he griped at me. All in all, it was an off night. It was very cold outside, but I was sweating my butt off in the building. I think the lack of air circulation makes me sweat more. It also causes me to get overheated a bit. After the workout was done, I finished in 13:35 by the way, I cooled down a bit before going outside. Soooo, when I went outside I froze my butt off! I had been sweating so bad that I was still wet and the cold wind didn’t help!

All in all, I got my butt kicked by “Elizabeth”, learned a new lift, and burned some calories!