First Crack at Tabata Training – Crossfit

It gets ya every time
It gets ya every time

Tabata training, holy shit….

Pardon my language, but this melodramatic opening is rather suiting to describe what last night’s WOD was all about. I once again felt like this, this morning…

- Needed to include a post with Grumpy Cat
Grumpy cat is once again correct..

For those of you who do not know what Tabata is explains it very well:  Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

My definition is that it’s a high intense cardio inspired workout that will kick your ass.

Tabata training can include really any exercise. The basic timeline usually looks something like this.

•     4 minutes long (the entire session)
•     20 seconds of crazy intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds

Looks easy on paper… even as I type I’m checking this out thinking hmmmm. Then I remembered.

We did a double Tabata: 8 rounds of v-snaps or sit ups, then 8 rounds of squats & then the maximum about of kettlebell swings i.e. do them until you can’t anymore. EEEK!

If that wasn’t enough we went right from our kettlebell swings into a 400 m sprint. Thank GOD we were running on the padded floor. Due to the squats followed by kettlebell swings I swear to god I was running like this penguin.


Slowest sprinter EVER! My legs were so jelly-like and lacking control that even though I felt like I was running fast, I think it was more like a fast walk.

Still, I think I had a better time this this poor penguin….

It was stupendously strenuous. I feel it all over my body today. Somehow the soreness makes the workout validated. Isn’t that weird?

So the scoring of a Tabata workout is that you take your rep count from your lowest set of reps out of your 8 rounds (ex. Round 1 – 12 reps, Round 2 – 11 reps, Round 3 – 12 reps and so on. Your score would be 11 due to Round 2 being lowest). Therefore you need to ensure your consistent throughout your set. For me, I thought that 12 squats sounded reasonable… Reasonable yes… for the first 4 rounds. Round 5 found me dropping one rep, as did round 7 *sigh*.

Final score for me? 12 situps + 10 squats + 40 kettleball swings = 62

Upon finishing the above workout, I felt simultaneously like this: 08_28_small_freaking_awesome_kit_allen and this….

Let's be honest, I looked much more like this...
Let’s be honest, I looked much more like this…

That’s what my benchmark it. I am considerably modifying this workout. I only used a 18 lb kettlebell, rather then the recommended 35 lb.

Despite my constant whining throughout this post, I really enjoyed Tabata. I’m doing Crossfit to push myself hard and to get stronger. Tabata will certainly help deliver that.

Till next time friends,


I leave you with this... haha
I leave you with this… haha

Crossfit definitions please

When you first start Crossfit, you should be handed a glossary. This glossary should decode all the Crossfit terms a newbie needs to know. I do not know how many times I stopped and looked at the board last night thinking, “what the hell does that mean?”.

It was my second time going to Crossfit, and I have to tell you it was remarkably better then the first – check out my recap of my first time here – DBT – A Crossfit newbie’s first ever WOD. After the DBT (death by Thrusters) workout, I could not travel the stairs for about 5 – 6 days. It was boarding on the ridiculous especially since I had caved and brought Yoga and an ice bath in my life for the week. Finally Saturday came around, and I could move with a slight grimace rather then a groan.


Back to the definitions, it was my first time with Coach Gabrielle, who was amazing. Since I’m still so new, she was careful to have me demonstrate everything once my mobility and warm up were complete. In fact, our strength was actually included in one of our circuits on our WOD (workout of the day). Score for me, I didn’t have to look like the newb I am while figuring out what the push press was all about.

So on the WOD board were:

AMRAP – 20 mins

BJ x 30

PP x 20

PU x 30


I’m no dirty freak, but box jumps are not what pop in my head when I see the word BJ. You can stay silent on this one, but I know you all agree….

Thank goodness Crossfit members have such warm and generous natures as I must have had this look on my face after checking out the board…

Coach Gabrielle guided me with the patience of a saint. She recommended weight, technique and even made me try everything out at least 5 x (Although I think this should have gone toward my rep count…).

So for those of you wondering what the board meant:

AMRAP: As many rounds as possible (I still didn’t know what this one meant until I looked it up this morning)  😦

BJ: Box Jumps… now get the other thought out of your head you dirty bunnies..

PP: Push Press

PU: Pullups

I finished  22 pullups away from a full three rounds. Obviously I’m modifying my program – pullups with band assistance, push presses with light weights and step ups instead of box jumps. Hey – it’s only my second go. This morning I woke up and although I could feel stiffness in my muscles, I could MOVE!!!

I must say I really enjoyed this workout. Loved the circuit training Crossfit is notorious for. I still have not updated my facebook status to brag about my Crossfit workout, but I will say I’m getting sucked in (and have now blogged about it). It’s highly addictive in a great way.