Posts Tagged ‘Tabata

20 min rollers

Tabata anyhow (no specified gear)
20 sec on
10 sec off


  1. Press 1RM in 4 minutes
    Rest 10 sec
  2. Tabata Push Ups (low score)
    Rest 10 sec
  3. KB Swings @ 16 kg: AMRAP in 4 minutes

Score = press 1RM in kg + low # in tabata push ups + total KBS

Score: 162


Press: 50 kg (Failed a rushed 52.5 kg at the very end)
Tabata Pushups: 14, 7, 6, 4, 4, 4, 4, 5 (not good)
KB swings: 108 (set the bell down momentarily at 98, regripped mid-air on 102)

The press progressed predictably enough. Empty bar to 40, to 45, to 47.5 to 50. With more rest and less rush I might have gotten the 52.5 up, but we’ll never know. Amazing how stubborn that number is to get up, and now it never really seems to fall either. At any rate, it was a nice change to go heavy without feeling like you’re dawdling the day away.

The first round push-ups were “paced” at 14. Seven in the second round was disappointing but not a shock. Six in the third was to plan. Four was … uh oh, that’s my score. And every four thereafter I had to fight for. The fifth in round eight was only courtesy of being satisfied with four with seconds to spare in the previous round.

The swings were always going to be the strong suit. Memories of doing two, three and five minute Girevoy sets at Jeff’s had me wisely choosing the 16 kg bell. The first 25 were almost weightless; breathing kicked in at about number 30 and it was steady going until sweat started making grip a serious issue toward the century. Happy with those though.

All up it’s a fun exercise, although I’d have to be stronger feel like I was really cranking it in the first 2/3.

My back has been a little tight after the deadlifts, but it’s good to be back at them with some regularity. For fear of jinxing the whole deal, my intention is to follow CFE programming fairly closely while trying to keep strength progress consistent (happy with slow and steady) via  CrossFit programming. I’m undecided as to whose programming and have been winging it lately, but Craig from CrossFit Performance appears to have something good going on there, and it’s pre-synced with CFE. Besides, how can you not love this:

100 Thrusters @ 50%
AFAHP for time . You can rest the bar in the FS  position but evey time you drop the bar you run 400 meters.



  • Tea
  • Big plate of silverbeet sauteed in butter, one carrot and two fried (in buttered pan)  eggs
  • Chai tea
  • Coffee
  • One of Ash’s Indian treats (nuts held together with date mash)
  • Almonds
  • Coffee
  • Big chicken & avocado salad w a few chips
  • Pear, orange
  • Pork chop w veggies
  • Hot cocoa


Row 5 min
Tabata push-ups: Min score = 4 (!!)

20 GHD sit-ups (Rx: 35)
25 Back extensons
x 4 rounds

DIY GHD: bench, swiss ball, leg curl machine. It’s probably a combined effect, but back extensions feel effortless compared to the sit-ups (obviously the range of motion is far less). The eccentric phase of the sit-up is the killer, and I feel it in the back.


  • Oats w/WPI, apple, almonds [4/4/8]
  • Coffee
  • Tuna w big veggie salad + olive oil [4/4/6]
  • Coffee
  • WPI, two carrots, almonds [2/2/4]
  • Chicken stir fry w hokien noodles + almonds [4/6/6]
  • Tea
  • 3/4 cup of blueberries w two spoons of vanilla yoghurt

Bike: trainer

20:10 x 8
Good old Tabatas.

Legs ran out way before lungs did.


  • Oats w/WPI, almonds, apple [4/3.5/12]
  • Coffee
  • Chicken and veggie stir fry w rice vermecelli. Out of fat. :\ [4/4/0]
  • Coffee
  • Sardines, apple [2/2/0]
  • Almonds! [0/0/6]
  • Tahini! [0/0/6]
  • Steak pie, veggies, tahini [4/4/12]
  • Two eggs, apple, olive oil [2/2/4]


Bike / Interval: Tabata
+ commute (one way)

Tabata bike:
20 seconds on, 10 seconds off x 8


0:08:00 (no distance recorded. HR max 92%)




Wednesday 080611
Deadlift 3-3-3-3-3 reps

Row 1,000m (efficiency row): 0:03:58
Deadlifts: 3 x 5 @ 55 kg, 1 x 3 @ 95kg

Exercise Sets/Reps/Dist Weight/Time
Deadlift 3
3 reps
110 kg


The efficiency row (pinched from Gym Jones) is great. I was surprised that I wasn’t a lot slower, and the enforced stroke rate makes for much better concentration, pacing and form.

I did the deadlifts in the work gym with uncoated iron plates and those barely-textured, whispy thin bars. Not the best but it was that or not lifting at all because we were off to Revolution. 115kg felt alright, if a little sketchy on the grip. I stepped it down to 110 to make sure I didn’t drop the bar and never went back up. That little bar just peeled out of my hands, even with a neutral grip and the most vicious hook I could muster. I almost dropped it a couple of times, and I’m pretty sure I rounded trying to lower too fast and too carefully on at least one attempt.

Not very cool, but better than nothing.



  • Oats w mixed berries, protein, nuts [4/2xFat]
  • Coffee
  • Paleo salad + egg + olive oil, nuts [4/2xFat]
  • Beef & burgandy pie, spinach & fetta quiche, coffee
  • Cottage cheese, nuts, pear [2]

Bike / trainer / Interval

CFE 25/4:
20 seconds sprint
10 seconds recovery
8 rounds

Max HR:


Avg HR:




  • Oats w protein, berries, nuts [4/2xFat]
  • Tea
  • BBQ lunch: salad, sausage, 2 chicken kebabs
  • Coffee
  • Oats w protein, berries, nuts [2]
  • Vegetable Fritata, nuts, apple pie [~4]
  • Oats w protein, berries, nuts [2]


I wanted to get some intervals in on the trainer but flat tyre redux put an end to that plan. Lactic acid in the legs by any means with very limited time available was the prescription.

Exercise Sets/Reps/Dist Weight/Time
Bottom to bottom Tabata squats 19 reps (min) 0 kg
1 Hand Swing 2 min es 16 kg
KB Snatch 35 reps es 16 kg
Jumping Squat 3 x
(10 reps, 10 breaths)
20 kg



Tabata squats bring the burn!


  • Muesli w/protein, blueberries and nuts
  • Coffee
  • Sandwich: olive oil, cheese, tomato
  • Sangria, cheese, dips
  • Pea and tomato risotto @ Mick and Jo’s OMG, so nice!
  • Tea
  • 2 yo-yos

February 2020
« Dec    

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg