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Lifting Ourselves and One Another

Tuesday, January 19, 2010

“Tabata This”
Row (for calories)
Rest 1 min
Rest 1 min
Rest 1 min
Rest 1 min
Rest 1 min
Coach’s notes:  “Tabata This” explanation from crossfit.com:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Some performance insights and a scoring example from Mark Twight:
   1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
   2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
   3. Rowing first reduces reps on all other exercises
   4. Rowing reps are not seriously affected if done last
   5. Improvement happens really fast when the workout is done consistently (bimonthly).
   6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.
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Comments: 28

Sorry to the 6am class! I just realized I made you do it wrong :s. Should have been 8 intervals of each exercise with a min rest to transition to the next instead of a “tabata mash”. The good news is it was still a good workout!

oopsie! I miscalculated for the board – my actual total was 38. See!? it is too early for math…

6am class (DJ’s version of Tabata This)

Row: 5/5/4/4/4/4/4/5
Squat: 13/11/13/14/10/11/10/11
Pull Ups (blue band): 5/3/4/4/4/4/5/5
Push Ups (girly): 18/16/16/16/14/14/12/12/13
Sit Ups: 11/10/9/11/11/9/12/12

So I wonder what the difference will be in the totals today. Do you get a higher score the way we did it at 6 a.m. or is it better to do it each exercise on it’s own. I would think that you would be more tired doing the full tabata of each (not that it wasn’t a good workout)
Adelle Total 45
Row 4/4/4/4/4/4/4/4
Squat 14/14/14/14/14/14/14/14
Pull ups: unassisted 4/4/4/4/4/4/4/4
Push ups: strict 10/10/10/10/10/10/10/10
Sit-ups: 14/14/14/14/13/13/13/13
1 minute rest between sets.
Don’t have Rick’s individuals, but total was 49

Row – 4
Squat – 16
Pull-ups (blue band) – 4
Push-ups (strict then girly) – 5
Sit Ups – 9
Total = 38

Row 5/5/5/5/4/4/4/4
Squats 15/12/11/11/11/11/11/11
Pull-ups (unassisted) 7/5/4/5/4/4/4/4
Push-ups (from toes) 8/7/7/7/6/6/6/6
Sit-ups 13/11/12/11/10/11/10/10
Total: 35

My apologies to the 9:30am class for timing ‘issues’….I forgot the tabata timer was pre-set to stop after 32 rounds!!! It was a quick fix though….Great energy and work this morning!!!

Row 6/6/6/6/7/6/6/6
Squats 16 x 8
Pull-ups 6/2/2/2/2/2/2/2 Went too hard on the squats…
Push-ups 8/8/8/7/5/5/5/5
Sit-ups 12×8

Total: 41

Row – 7
Squat – 14
Pull Ups – 2
Push Ups – 6
Sit Ups – 7
Total 36
Went way to hard on the first pull up set couldn’t recover the rest of the time.

6am class: DJ’s Tabata This
Row: 6/6/6/6/6/6/6/6
squats: 16/16/16/16/16/16/16/16
Pushups: 11/11/11/11/11/11/11/11
situps: 13/13/13/13/13/13/13/13
I was happy I managed to stay very consistent.
Low score- 53 Still a good workout DJ!

Evan 8/15/7/7/11 – 48
Sarah 5/12/5/6/10 – 38

Neil as rx’d
Squats 13×8
Pullups 5×8
Pushups 7×8
Situps 12×8
Total – 42
Squats 11×8
Pullups 4×8 – could of done at least 5 per rd
Pushups 6×8 – next time 7 per rd
Situps – 14×8
Row – 3×8 – next time 5 cal rows – finished at 13 secs for all rds
Total 38

Row: 9/9/9/8/8/8/8/8
Squats: 16/16/16/16/16/16/16/16
Pull-ups: 6/6/6/6/6/6/6/6
push-ups: 6/6/6/6/6/6/6/5
Sit-ups: 13/13/12/12/11/11/11/11
Total: 46

Neil row – 5, should have gone 6 on row 14 on squats and 13 on SU’s

as rx’d
row 7×8
Squats 13×8
Pullups 9×8
Pushups 9×8
Situps 11×8
Total – 49
messed up on squats should have been 15 minimum

Sub’d Burpees for Row
Target next time 7-18-8-12-14

row 8. 5×9, 3×8 bad planning.
squat 15. 8×15, Should have done 16 at least.
Pullups 7. 4×9, 2×8, 2×7. Damn. died here.
Pushups 6. 8×6, Should have done 7 at least.
Situps 11. 4×12, 4×11

= 47

This is a great workout!

Pull ups – 4 just right
Push ups – 6 – should have gone for 9, went for 10
Sit ups – 10 – just right
Row – 7 – should have gone for 8
squats – 12 – should have gone for 13


Great workout

Row – 5
Squat – 10
Pull up – 3
Push up – 5
Sit up – 9
= 32 Blech Must do better next time

Alvaro jenni.maliel@gmail.com

A. Zercher squats 135,155,175×5
Row 7, squat 17, pull up 6, push up 8, sit up 13
total 51

It’s nice to know that for whatever reason you can’t perform the posted exercises, you can modify them or kindly have them changed completely as in my case today. Thanks Brett. I alternated between double unders and shoulder press using 40lbs for my Tabata and my numbers are sad..although, obviously I needed the practice..
DU -10
BTW, everyone at the 8pm class did great from what I could see.

And nice picture today.

Row: 7/6/6/7/6/6/6/6= 6
Squats: 16×8
Pull-ups: 10/8/8/6/6/6/6/6
Push-ups: 8/8/8/8/7/6/6/6
Sit-ups: 15/15/15/13×5
Total: 47
Thanks Michelle.

“When animals surrender, they go lying on their back. (…) I never go lying on the back. It’s a sign of weakness and surrender.”

-Mikko Salo, a few minutes post 2:49 Fran.

Haha toughest guy ever. Gotta love him.


Row 10, Squat 13, Pull 10, Pushup 10, Sit up 12
Probably should have done a couple more squats and if I had anchored situps I get a couple there. If I do extra squats maybe I am that much more tired for the last 3. I pretty much did 13-14 seconds of work and took extra rest to ensure hitting numbers. Probably rowed too hard at the beginning, had to grind to get 10 the last few sets

40 – died on chinups

Row: 7/6/5/6/5/5 – Only did 6 rnds b/c I felt like I was going to pass out and had to get off the rower.
Squat: 14×8
Strict chin ups: 4/3/3/2/2/2/2/2
Push ups: 6×6/5/6
sit ups: 14×8
Total: 40

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