2010.01.13

Today’s work out was a Tabata WoD. If you’ve never done one of these before, the good news is that it’ll be over quick (16 minutes, start to finish). The bad news is that “Tabata” is one of the three phrases in the CrossFit vocabulary that I never want to hear (the other two are “burpees” and “V-ups”).

The idea is 8 consecutive rounds of a single exercise, with each round being 20 seconds of work followed by 10 seconds of rest. The clock never stops, even between exercises, so you don’t ever get any more than 10 seconds of rest. Also, keep track of the *lowest* number of reps you do for any of your 8 rounds – that’s your score for that exercise. There are target scores for each exercise.

We also did some extra shoulder work at the end, which was completely optional. It requires a partner, though, so it helps if you’re working out with someone else.

Warm Up
3 rounds of: 25 jumping jacks
25 sit-ups

WoD
8 rounds of: 20 seconds of air squats 10 seconds of “rest” in squatting position
8 rounds of: 20 seconds of thrusters 10 seconds of actual rest
8 rounds of: 20 seconds of push-ups 10 seconds of actual rest
8 rounds of: 20 seconds of V-ups 10 seconds of actual rest

Bonus
5 rounds of: 30 seconds of punching with resistance band

Exercises
· Air SquatsYou’ve all done air squats tons of times, so you know proper technique. The catch here is that instead of resting for 10 seconds, you have to do a squat and stay down in that position for 10 seconds. After your very last 20 second work period, you don’t have to go down into a squat. You’ll need the time to set up for the thrusters anyway.Target score: 12
· ThrustersGrab two dumbbells, at a comfortable weight – keep in mind you’re doing a bunch in a short period of time (most guys used 15-20lbs, most women used 8-10 lbs). If you’re not familiar with the technique, hold the two dumbbells at about shoulder height, palms facing outward (e.g., “rack” them at your shoulders). Do an air squat. As you come up, press your arms directly above your head. Bring the weights back down to starting position to finish the rep. Make sure to keep a good lumbar curve through all of that (i.e., don’t lean forward, and bring the weights straight up & down). In practice, you can make it a continuous motion by going directly into your next squat after the overhead press. If you do so, make sure to bring your arms back down before you start the squat.Target score: 10
· Push-upsTry to touch your chest to the ground for your reps.Target score: 13
· V-upsLie on your back, keeping your arms parallel to the ground “above” your head (if you were standing, they’d be directly over your head). Bring both your torso & your upper body perpendicular to the ground, and touch your hands to your toes. Bring yourself back to starting position to finish the rep.Target score: 10Scale down: Keep your feet perpendicular to the ground the whole time, and only move your upper body. You still have to touch your hands to your toes.Scale down more: Bend your knees. You have to move both your upper & lower body (no more keeping your feet up in the air), and touch your hands to your knees instead.V-ups are evil: Do crunches instead
· Punching with resistance bandGrab one of those resistance/elastic bands, and wrap it behind your upper back. There are two ways to do this: 1. Have the grips on the band sticking out between your arm pits, and hold it so the plastic grip is between your thumb & index finger (but the grip isn’t wrapped around your palm & back of your hand), or 2. Have the grips on the band coming around the outside of your shoulders, and hold it so the grip *is* wrapped around your palm & back of your hand. Either way, the middle of the band should be behind your back.Have a partner stand behind you, holding the middle part of the band. Throw straight lefts & rights as hard as you can for 30 seconds – you don’t want any looping motion to your punches. As you punch with your left, have your partner pull back on the band to add resistance to that side. When you throw with your right, your partner pulls back on the right side. Essentially, they’re adding resistance to every single punch you throw.
It’ll be a quick workout, even if you include the extra punching at the end. Still, it’ll be a good workout. As always, have fun with it.