November 19, 2008
November 23, 2008
The Tit-less Wonder CFDC Blogger Maiko and her lovely new tank. You can get one here!

With Tom out for the next few classes you can expect our Summer subs to be making another guest appearance. Last night it was the return of Alex!!

Warm-up: On the Court, using only half the length:

5x sprints out to mid-court and back
Broad jump out and back
Bearcrawl out and back
5 Burpees
2x Lunge Walk out and back

Back in the studio:

Arm rotations (20x rotating forwards, 20x rotating backwards)
10 Scorpions

Workout: Tabata Something!!

Changing things up by sticking with some bodyweight basics with the Tabata protocol!

So what is Tabata?

Well, it’s the name of a scientist, and you can read about his study here, but for workouts it’s the 20 seconds of work, 10 seconds of rest protocol. You do an exercise for 20s, then rest 10s, and repeat for a total of 8 times before moving on to the next exercise.

As you can see from the whiteboard, our exercises were:

Squats x8
Push-ups x8
Sit-ups x8
Tuck Jumps x8

Scoring: Out of the 8 rounds for a single exercise, the LOWEST amount of reps performed counts as your score for that exercise. So if you knocked off 20 reps for 7 rounds but only got 2 reps for the final round, your score is 2.

It’s been a while since I’ve actually written this in an entry, but POST SCORES TO COMMENTS!

Cool Down: Back on the court!

Frankenstein walk the entire length
Step-to-knee hug to mid court
Step-to-quad stretch (bring foot up, grab foot, and stretch quad) to other side

Some more static stretching in the training studio.

And that’s a wrap! Great work for everyone, especially for those who have never done a Tabata workout before. It’s an interesting mix of pushing but pacing yourself.

Alex will be back teaching the main CFDC class Sunday while Mike (the Olympic lifting one!) will be leading the Elements class. See you all then!



  1. CFDC Maiko says:

    Aye, the chipmunk smile…(big cheeks + smile = super squinty eyes).


    Squats – 16 reps for all 8! Woot!
    Push-ups – 15 reps for 3, then 8 for the rest. Boo!
    Sit-ups – 15 for 2, then 13 for the rest.
    Tuck Jumps – Uhm…that one ended up being 10, but I don’t remember how I did each round.

    Nice little break from what we’ve been doing in CFDC! How glad was I that there wasn’t a Tabata Burpees set! hoho!

  2. Monica says:

    Final Scores: Tabata!

    Squats: 13
    Push-ups: Started at 12….ended at 4 (I think I need to buy Maiko’s shirt to improve)
    Sit-ups: 12
    Tuck Jumps: 18

    Agreed, it was great to do a bit of old-fashioned conditioning…I think this might be the first CF workout I have been too where we didn’t pick up a weight!

    Some of us girls worked on our kipping after class…we are on the cusp of becoming Kipping Queens 🙂

  3. CFDC Maiko says:

    Completely forgot the 3 mins of jump rope for our warm-up. But other than that it was nice to not worry about equipment for a change. And the push-ups really sucked…I think I heard the most groaning and grunting during those eight rounds.

    Yes! The ladies worked on their kipping pull-ups and Sara was able to knock off a few reps! Soon we’ll have an army of kipping CFDCers! ^o^ Keep up the good work, ladies!!!

    Speaking of army, when are we going to get our own flag like The Army of CF Fairfax??

  4. reggie says:

    Squats: 15
    Push-ups: My low was (ahem) 7. I crapped out near the end as I was maintaining 10 push-ups to that point.
    Sit-ups: 11
    Tuck jumps: 5 (but I was being very careful about not putting too much stress on my right knee).

    I have to agree with everyone that it was a nice break from lifting; even though, I am of the barbell “snatch/clean-and-jerk/squat (any variation)/deadlift” mindset every time I come to CrossFit. 🙂

    On a personal note, I now have a Facebook account and profile. Stop by and add me as your friend. I will do the same for you! 🙂

  5. reggie says:

    @Maiko: I didn’t even notice your tank top in class because I was too busy looking at your lovely face! 🙂 Nice tank though!

  6. CFDC Maiko says:

    aaaaaaaaaaw thanks Reggie!!! =D

    And thanks for finding me on Facebook, I didn’t realize how common your name was! hehe

  7. Chris says:

    37 min.
    Well…I do so happen to have a photo of our leader, Mr. Brose with the Mr. Magnus von Magnuson during Icelandic Salmon month a few years ago. Maiko, I’ll scan it and email it over to you.

  8. CFDC Maiko says:

    Duuuude you SOOOOOO posted your comment under the wrong entry! =P Do send pic over! I just sent you a pic of CFDC from 2007! I remember getting herded outside for that pic too, heheh.

  9. Sara says:

    Im a little slow on the posting. I hope I remember my rounds. I know I was close or = to Monica in each.

    Squats – 13
    Push-ups – 7
    Sit-ups – 12
    Tuck Jumps – 14