My Perfect Tabata

Good afternoon peeps! Hopefully your Thursday is off to a great start 🙂

I was up at the crack of dawn (for me during the summer) at 5:15 to get ready for an early morning Avalon Crossfit session. Since I had a meeting from 8-12 I thought it would be best to get an early start with my workout this way I could spend the rest of my day doing whatever I wanted.

Of course, I stayed up a little too late last night and did not want to MOVE this morning. I also had a bit of a stomach ache. There were two main reasons I didn’t bail:

  1. John was the trainer and I love taking classes with him.  I usually take him on Monday and Wednesday nights be he has since changed his schedule (and I have changed mine) I haven’t taken a class with him in forever.
  2. The class was full and people were on the wait list.  I think it would be extremely rude of me to bail or late cancel 10 minutes before class starts.  If that isn’t accountability I don’t know what is!

I had 4 gummy chews on my way out the door.

I then sat in my car and tried to convince myself to leave. I guess I can chalk it up to a guilty consciencous as to why I got it done this morning!

Oh, and 4 people who registered dind’t show up. So annoying.

Warm up: length of the floor

  • World’s Greatest Stretch
  • Balance on one leg

Strength:

  • 5 x 3 shoulder press*
  • alternating with 4 x 5 false grip ring pull ups and weighted GHD back extensions (25lbs)

*We were to do max weight and as the bar got heavier I started (incorrectly) doing a push press. John said a shoulder press and a push press are close enough (isn’t that a nice way of saying “you’re wrong ladies”), but they work slightly different muscles. I corrected myself for the last set and maxed at 45lbs.

Then I began to feel all sorts of soreness from the beginning of the week.

Warm up #2- “To get our blood moving”

  • Jumping jack craziness- regular, cross-legged, high jump
  • Run in place craziness

WOD: Tabata This! 20 seconds on/10 seconds rest for 8 rounds

  • Squats
  • Pull ups (modified using band)
  • Push ups (real ones!)
  • sit ups

In Tabata you are essentially doing 4 minutes of work for each of the above and resting for 1 minute between each exercise.

Your score is the lowest number of reps for each added together, so you don’t want to go out fast then drop reps each time.

  • Squats: 12 per 20secs (this was consistent for 8 rounds)
  • Pull-ups: varied each round (homegirl got tired), lowest rep count 4
  • Push ups: 7 per 20 sec
  • Sit ups: 9 per 20 seconds

Tabata this score: 32

 

I love Tabata because doing 20 seconds of work doesn’t seem like much (though it does catch up to ya!). I loved the squats and sit ups because I can push through the burn, but I am still not good at pull ups so that bums me out! In my perfect Tabata push ups would NOT be included!

Let me tell ya,  it was a great way to start the day.  I knew I wouldn’t regret the workout.  I NEVER do!

 
If you could pick 4 exercises that would make up your perfect Tabata, what would they be? Which exercises would you avoid?

Advertisements

Making Adult Decisions

Today I realized with the help of a co-worker (Hi Janet!), that I need to end my hiatus of being lazy and starting posting again!  Sometimes life just gets a little hectic, and when it does blogging tends to take the back seat for me.  I hope you take no offense to that 🙂  Most of the time when I am not posting I am thinking of posting and wishing I had a device that could read my mind, edit, insert pictures, and post.  Wait, isn’t that something an assistant could do?  Any takers??  Anyway…

Today’s breakfast was something you have seen before with a little twist!

Over Night Oats!  Made with 1/2 cup oatmeal, 1 tblsp chunky peanut butter and cocoa powder, and enough milk to keep the oats floating.  I like the oats flaoting more than I do when they absorb all the liquid!  Using the cunky peanut butter was a good choice because it added a slight crunch in each bite.  Very filling!

I also had an iced coffee and a banana.

After school I headed straight to Verizon to (finally) get rid of my stupid Blackberry Storm.  I don’t know if any of you have ever had one of these, but I can tell you it is single-handedly the WORST phone ever!  I have already replaced the phone a zillion times for various reasons but Sunday, when I was unable to make and recieve calls, I knew it was time to give it the boot.

I did what any responsible adult would do: traded up to a white iphone!

I have waited so long to get my hands on an iphone and it was worth the wait to get the white one, haha.  And since I am a sucker for a deal I also got a hard case, car charger and protective covers for the screen.  I swear the customer service reps at Verizon see me coming from a mile away!!

Of course the first, and only, app I currently have is Facebook 🙂

For the last few weeks I have been diligently keeping up with my Avalon Crossfit routine.  I attend 4 to 5 classes a week and take a balance of the Avalon Crossfit classes and bootcamp classes.  The classes make me feel strong and I am starting to see some small changes in the muscles in my upper body (shoulders, triceps, back, etc).  I know that toning up isn’t something that happens over night so I need to just keep plugging away until I get there.

Luckily I LOVE being a part of a program like Avalon Crossfit.  It makes it really easy to enjoy  workout when you are pushing yourself and feeding off the energy of the instructors and other participants!  Last night I headed to class at 6:30.  The WOD was called “Tabata 5” where there were 5 exercises you did each for eight rounds, 20seconds on/10 seconds off.  Holy moley!

  • kettle bell swings (12kg)
  • push-ups (I did an odd assortment or real ones, knee ones, and chest to the ground ones)
  • ab mat sit-ups
  • air squats
  • mountain climbers (there were sooo hard!)
We also started the class with over head squats.  We did 5 sets of 5 and I was able to comfortably squat with a 45lb.  I didn’t really max myself out like I should have now that I look back at it.  In my defense, I was thinking about the WOD we would be completing after and I wanted to safe my energy for that!
Running is a story for another post so I will save it, save it!
I am snacking on a Go Lean chocolate peanut butter bar before I head to bootcamp.  It is my first time trying this kind of bar out.  It has a whole bunch of protein and 180 calories so I am hoping it will give me the energy I need to get through a hard workout!
Do you have an iphone/ipod/ipad/itouch?  WHat is your favorite app??
Later,
~L

Taking Stock

A new favorite routine of mine is taking CrossFit Bootcamp class on Saturday mornings.  The class starts at 10:30 so it isn’t too early, but it is early enough to not interfere with my Saturday plans.  It gets me up and going in the morning, and now that the weather is getting nicer I can begin to appreciate it being the reason to get out of the house on a Saturday.

In the two months I have been a member, none of my BootCamp classes or regular CrossFit classes have been the same.  The only things they have in common is that they are insanely challenging and have me sweating before the warm-up is over.

No complaints here.

And it is amazing that I am willing to go out in public after a class with my hair slicked back into a pony tail and wearing damp clothes.  It is like a badge of honor after class.  I have no shame about it.

Yesterday’s Bootcamp was run by Tristan.  The Tabata workout only lasted 4 minutes a round, but it was killer.  Tabata is where you go all out, doing as many reps as you can in 20 seconds and then take a 10 second break.  This combination of 20 sec on, 10 secs off allows your body to partially recover and gives you the chance to train at a higher intensity.  The 10 second break flies by, let me tell you.  Basically you are constantly moving for all 8 rounds.  I mean, it took me 10 seconds to get ready for the next exercise in the series!

Here is what we did:

  • plate push-ups
  • ab mat sit-ups
  • plate jumps
  • plank
  • plate squats
  • mountain climbers
  • plate burpees

I did real live push-ups for all 8 rounds this time!  I may be crazy, but the seem easier with one hand on a plate and the other on the ground.

And, you are right, plate burpees (where you raise a 25lb plate over your head during the upward motion of a burpee) are not as fun OR easy as they sound 😉

After CrossFit I headed to Ira Mazda to get my BRAND NEW car (let’s remember, it is 5 days old) to get an inspection sticker and pick up my registration.  I would say I have spent more time than necessary at that dealership and was happy with the prospect of seeing them…maybe never again!

I stopped at Trader Joe’s to pick up a bunch of stuff and also got a skinny vanilla latte from Starbucks.

Well, when I got out of my car to wait for them to take it into the bay…I discovered this:

That’s right…SOMEONE backed into my car and broke my grill 😦   I can’t even make a sad face sad enough to capture my mood!  WTF people!  I don’t even know when it happened because I had just noticed it when I got up to the dealership.  But what kind of person backs up and hits a car that hard (where it obviously made damage) and then doesn’t leave a note.  Grrrrr.

While I waited for them to now give me a sticker AND a quote for the damage ($439 in case you are wondering), I helped myself to a complimentary Nutri-Grain bar.

To be honest, I felt like eating 439 of them just because I must be there most valued customer!  I beginning to think I am single-handedly making business thrive at Ira Mazda.  Maybe I should buy some stock in the company??

Sandra Bullock has been quoted saying, “I’m a true believer in karma. You get what you give, whether it’s bad or good.”  And I believe that too.  So while I am trying to figure out what it is I put out there to have this happen to me, I hope that person who hit my car is getting what they gave.

Do you believe in karma?  That what you put out there in the universe, whether it be actions, thoughts, or an attitude, will come back to you?

Off for a Sunday morning run and some family time.

~L