CrossFit “Kitchen Sink” Tabata, 9/25/2012

Last night’s CrossFit session was my favorite ever!  Why?  1: There was no running, except for the warmup. And, 2:  I put in a really good performance.  I am definitely a bit competitive, so it felt good to be toward the top of the achievement list last night.

Warmup

  • 320-m run
  • 10 Russian Twists with 20-lb kettlebell
  • 10 jump squats
  • Samson stretch (detailed instruction here)
  • Windshield wiper stretch
  • 10 pull-ups, with or without elastic assistance/jumping
  • 10 6” jumps (find something that’s 6” above your fingertips when your arms are stretched overhead, and jump to touch it)
  • 10 medicine ball burpees (this video, at 1:13)

Skill

Tabata Hanging Power Snatch.  Seriously, who comes up with these names?  My boyfriend commented that this sounds like some sort of sex move for old lesbians.  I don’t disagree, haha! We are the epitome of class, over here.

Here’s what a Hanging Power Snatch looks like (still giggling):

Ladies were using 25-lb bars, and gents were using 45-lb bars. So for a Tabata, we did as many of these as we could in 20 seconds.  Then you get 10 seconds of rest, before moving on to the next round of 20 seconds.  You repeat this 8 times for a total of 4 minutes.  Each round, you really try to keep your number of reps the same as in your first round.  It’s very difficult.  My performance was 11-11-11-10-11-10-10-9.   I’m really happy with that.  I kept a great pace.

WOD (Workout of the Day)

“Kitchen Sink” Tabata, as many reps as possible in each of 5 rounds.

  1. Russian twists (I used a 20-lb kettlebell) – left and right is 1 rep
  2. Air squats – remember to “break parallel” (your butt should get below the level of your knees at the bottom of the squat)
  3. Hand-release pushups
  4. 6” jumps
  5. Military-style sit-ups.  Come up all. the. way.
  6. Mountain climbers – left and right is one rep
  7. Pull ups (with assisting band, or not)
  8. Burpees, hand-release pushup at the bottom, clap at the top.

So here’s how this one works.  You do exercise 1 for 20 seconds, cranking out as many reps as you can.  Say you complete 15 reps of the Russian twists.  When 20 seconds are up, you get a 10-second break.  Then it’s on to exercise 2: air squats for 20 seconds.  Your reps from the squats add on to the reps from your twists.  So, if you did 12 squats, then your total reps are now up to 27 (15+12).  You continue on, doing each exercise for 20 seconds, and adding up your reps as you go. Some items are much easier than others.  You can really crank out a lot of the 6” jumps, for example, but the burpees are pretty slow, so you might get just 6 or 8.  Once you complete the entire circuit once, you get a minute break, and write down how many reps you completed for that round.  You do the whole circuit 5 times, and count your total reps for each round.  So my first round, here’s what I did: 15 russian twists, 13 air squats, 13 pushups, 45 jumps, 12 situps, 26 mountain climbers, 8 burpees.  That’s a total of 143 reps for that round.  I would try to shoot for that in the next 4 rounds.  Each round takes (a grueling) 4 minutes, so with the 1 minute rest between rounds, the whole thing takes 24 minutes!  Here are my results.

  • Round 1: 143 reps
  • Round 2: 138 reps
  • Round 3: 136 reps
  • Round 4: 132 reps
  • Round 5: 141 reps

I’m pretty sure I want to do this exact workout with Kara one day.  I don’t think it will work for a large group at our gym,  because there aren’t enough spots for pullups.  Though, I suppose we could just offset ourselves on the different exercises…  We’ll see!

-Amanda

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s