Yesterday really got out of hand and I never got back to my computer to write up the workout, so I wanted to remedy that today. Made it in for a Noon workout on Weds with Coach Drea and Lorna.
It’s been a while since we’ve done tabatas in a workout. A “tabata” is a form of interval training. 20 seconds of work followed by 10 seconds of rest for 8 intervals. 4 minutes total. You can do it with just about any kind of movement. Usually you track the lowest number of reps you got in any round, but apparently we were adding reps from all the rounds — which is good because I had some bombs.
We started with Nicole’s warm-up of the week and I showed once again how little flexibility I have in certain directions. 🙂 And after that we did a little bit of squat work, working on not going too deep or too shallow, but “just right” as Crossfit Goldilocks might say.
The workout was:
- Tabata pull-ups
- Tabata push-ups
- Tabata sit-ups
- Tabata squats
Pretty simple. And I knew I was doomed from the beginning. 🙂
So how’d I do:
- Pull-ups: 10, 0, 4 (shifted to jumping pull-ups), 5, 6, 7, 6, 7 = 45
- Push-ups: 12, 5, 5, (shifted to knee push-ups), 3, 6, 6, 5, 5 = 47
- Sit-ups: 10, 10, 10, 10, 9, 9, 9, 10 = 77
- Air squats: 12, 12, 12, 6, 12, 10, 10, 10 = 84
- Total: 253
Let’s talk about a few of the areas where I ran into issues:
- Pull-ups: I came out of the gate too hot. Doing 10 pull-ups in a row left me dead on arrival for round 2. I couldn’t convince myself to get back on the bar. Had to drop to jumping pull-ups.
- Push-ups: Same thing. Came out of the gate too hot. 12 push-ups in 20 seconds killed me and it got worse. But knee push-ups are no easier, so adjusting to those took a bit as well.
- Sit-ups: I felt pretty good here actually.
- Air Squats: I felt pretty good here as well. On the round of 6, Drea was coaching me a bit to ensure that I didn’t collapse forward and after that I stayed pretty consistent again.
The bench press workout earlier in the week left a mark and I was definitely sore. Pacing would have been better on the first two movements. Shooting for 5 or 6 and not going for big sets of 10 or 12 would have been smarter.
But I was glad I did it. 🙂 Thanks Drea!