“Tabata That!”
Tabata Jump rope
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push press, 20 lbs
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Butterfly sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Write down your reps each time during your 10 second rests.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
Compare to 07.29.13
90 DAY CHALLENGE X: DAY 1
Vi-shake
no caffeine
(In case any of you missed Saturday’s post)
no caffeine
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Caffeine is a drug stimulant found in coffee, tea, soft drinks, energy drinks, dietary supplements and certain foods. Though caffeine may pose some benefits, such as mental sharpness and increased energy, it can also pose dangerous risks. People respond differently to caffeine, so risk for such dangers varies. Excessive caffeine consumption heightens a person’s risk for harmful effects.
REDUCED BONE STRENGTH
Excessive caffeine intake may cause the body to rid itself of calcium–a nutrient vital in supporting bone strength. People at risk for osteoporosis, a condition characterized by brittle bones, may exhibit higher risk for osteoporosis and bone fractures if they consume caffeine regularly. According to research published in the Journal of Bones and Mineral Research in Dec. 2009, elderly women are at highest risk for caffeine-related bone problems. Elderly women who lack calcium in their diet and consume caffeine frequently exhibit greater instances of osteoporosis and bone fractures than women deficient in calcium who do not consume caffeine.
INCREASED BLOOD PRESSURE
Increased blood pressure often occurs when people have blockage in their arteries, adhere to diets high in saturated fats, exercise too little or are genetically predisposed to high blood pressure. Caffeine intake can also trigger blood pressure spikes. According to Mayo Clinic hypertension specialist, Sheldon G. Sheps, M.D., the amount of caffeine found in two to three cups of coffee can raise a person’s systolic pressure (the top number in a blood pressure reading) 3 to 14 millimeters of mercury (mm Hg) and diastolic pressure (the bottom number) 4 to 13 mm Hg. Such increases prove particularly dangerous for people with high blood pressure or heart-related diseases. In general, people who consume caffeine regularly or in excessive amounts may exhibit higher blood pressure than people who do not. Caffeine found in energy drinks and dietary supplements is often accompanied by additional stimulants, such as the herbs guarana and ginseng. These herbs exacerbate blood pressure risks.
ADDICTION
Caffeine may lead to physical dependence. In an interview with U.S. News and World Report, professor Roland Griffiths, of Johns Hopkins School of Medicine explained that though people are hesitant to consider caffeine addiction a drug addiction, the basic mechanisms by which people become dependent upon caffeine are similar to classic drug addiction. As with any addiction, withdrawal symptoms arise when those addicted to caffeine reduce or eliminate caffeine from their lifestyle. People who routinely drink coffee in the morning may experience withdrawal symptoms if their coffee is delayed or missed. Symptoms of caffeine withdrawal include headache, lethargy, foggy thinking, depressed or irritable mood and even nausea or vomiting. Excessive or frequent caffeine intake pose greatest risk for addiction.
EMOTIONAL EFFECTS
Excessive caffeine intake can disturb a person’s moods and emotional health. According to research published in the journal Drug Alcohol Dependency in September 2008, nervousness, restlessness and anxiety are common consequences of caffeine toxicity. People may have difficulty sitting still and may develop heightened paranoia, jealousy and other worrisome emotions. Once the stimulant effects of caffeine wear off, the post-caffeine “crash,” or drop in mood and energy, may pose added emotional side effects. People with depression, anxiety and other psychological disorders may hold higher risk for adverse emotional effects.
INSOMNIA
Excessive caffeine consumption may cause insomnia, which is a common sleep disorder characterized by difficulty falling to sleep, remaining asleep or having nonrefreshing sleep for at least four consecutive weeks. According to the National Sleep Foundation, seven out of 10 people who exhibit the highest caffeine intake have insomnia. The more caffeine a person consumes, the more likely he is to develop insomnia. Insomnia causes daytime sleepiness and often leads to further caffeine consumption, as a person struggles with daytime wakefulness. Caffeine-induced insomnia may also cause mental fogginess and reduced cognitive abilities. If left untreated, insomnia may increase a person’s risk for weight gain, obesity, mood swings, dependency on sleeping pills, reduced immune system function and automobile accidents.
PHYSICAL EFFECTS
Caffeine toxicity also affects a person’s physical well-being. According to the Mayo Clinic, excessive caffeine drinkers may develop nausea and additional digestive symptoms. Caffeine in any amount is known to increase a person’s heart rate and blood pressure; over-consumption of caffeine may have dramatic negative effects. People with heart-related health conditions, such as hypertension, or high blood pressure, may have increased risk for heart attack. Heart palpitations and arrhythmias, which are irregular heartbeats, have also been reported. Muscle tremors, extreme shakiness and headaches may also occur. When shakiness is severe or coupled with intense irritability, risk for accidents and injuries increase.
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If those aren’t enough reasons, I don’t know what is!? Challenge yourself. I know this will be hard for some of you but you have nothing to lose by trying it for 90 days….only insight and health to gain. Start on Monday, if you have to have coffee, go buy some decaf. Get ready, here we go!! 🙂
Aw, I have to count my worst?
SRJ 45
Squat 20
PP 27
Pushup (real) 5 (pathetic)
BSU 10
Total 107
Yeah, I rather count my best- I actually had some good numbers on several rounds!
JR- 24
Squat- 11 (butt to floor)
PP- 7- (30#….arms were shaking!)
PU- 7- started w/ boy ended with girl
BSU- 10
Total- 59
Lower score than a year and a half ago…but this time was w/ a real jump rope & heavier weight.
JR 38
Squats 12
PP 11 (20 lb)
PU 13 (almost all girl ones)
Bus 10 (arms crossed)
Total 84
JR 36 (my jump rope and feet weren't working well together this morning)
Squat 15
Push press 10
Push up 8
Sit up 12
Total 81
I love Tabata
Subbed jump rope with jacks and didn't count reps bc at gym and didn't bring anything to keep track with.
Skipped last two rounds due to time
JR 44
Squat 20
PP 24
PU 10
BSU 10
Total: 108
JR–59
Squat–19
PP (35lbs)–11
PU–10. All boy
SU–12
Total:111
26, 11, 12 w5#, 13 modified, 12
Jr:38 (started late :/)
Sq:16
Pp:18
Pu:10 (pathetic mpu-arms were toast after PP)
Bsu: 8
Total of 90
On a better note…grand total was 819 reps! Awesome!!
Jump rope 33
SQ 12
PP 12 (20#)
Pu 9
BS. 8
Total 74
Loooved this WOD..
First time,
34
10
5
5
7
JR – 38
S – 15 (butt to floor)
PP – 12 (30#)
PU – 6 (GPU to floor) – sad… shoulders were falling off
BFSU – 9
Total = 80
Didn't do this last year (about to have a baby) but did 101 two years ago. Form is much better now and twice the weight on PP.
I hate putting my lowest scores! 😉
SJR- 40
Butt to floor squats- 10
PP (25 lbs)- 13
PU- 8
BSU- 11
Score- 82
Great workout!
JR – 47
Squat – 16
PP #45 – 11
PU – 10 (hand-release style)
BSU – 10
Total = 94
JR 36
S 18
PP 13
PU 7
SU 8
Total 82
80
Love tabata!
JR 44
SQ 12
PP 12
PU 7
SU 10
Total: 85
Double unders 17
Squats to below parallel 12
Push press 25# 8
Push ups girl terrible form. Not all the way down to chest touching 7
Bfsu 10
1st time…got a little confused at first.
JR 16
Sq 15
PP 10
PU 8 (girls)
BSU 7
Total: 66
Jr 42
Squat 10 butt to floor
PP 13
GPU 12
BSU 10
Oh total 87
Subbed jumping jacks for jumprope, 20# kb SDHP for pp
22
12
8
10
10
Total: 62
31 jumping jacks
10 s
8 pp
6 gpu
7 bday
Total: 61
Ouch!
JR – 37 got tangled
Squat – 18 butt to floor
Pp 45 # – 12 had to drop to 20 for two rounds but went back up to finish.
Push ups – 8 three rounds strict boy, 4 rounds mbpu, and one round girl push-ups to recover and finish. Shoulders we're toast after pp.
Bsu – 12
Total 87
Then handstand wod.
Had to sub Bicycle crunches for butterfly sit-ups or my score would have been lower.
JR = 43
Squat = 13
PP = 13
PU = 5
SU = 32
Total = 106
JR 49
SQUATS 11
PP 11
PU 7
SU 11
TOTAL 89
35
12
12
7;(
10
44
16
13
10
11
50, 23, 16, 9, 11 total 109
Jr 40, squat 11, pp 12, pu 10, bfsu 8.
All went up from last year except squats, and I think that's because now I'm doing them correctly, lower.
JR 39
S 11
GPU 6
bSu 5 I was doing these wrong I think :/
No weights for PP. PUs killed me. Lots to work towards 🙂
Didn't have time yesterday, yada, yada, yada…but I did this today. I will say I am out of shape. It was WAY hard!!! I'm not posting my score – just take my word, it's sucky. I guess sucky is better than nothing, though – right? 😉
I didn't get to it yesterday either. But I did it today!
Subbed jumping jacks for the jump rope because my kids were busy running by me. And I did knee push ups. Otherwise as rx'd.
24, 12, 9, 8, 7
JR 34
Push up 7
squat 13
sit up 11
5.3 mile run
JR 50
Squat 16
PP 14(25#)
GPU 11
BFSU 10
JR 36
S 11 (deep squats)
PP: 13 (20#)
GPU: 5 (fighting for each one, my arms were so dead!)
BSU: 9
Total: 74
Maybe one of the hardest work outs I've ever pushed through. Awesome and I can't lift my arms anymore.
I gotta say, I'm much more motivated by posting the highest reps! I put those in parents to make myself feel better…
Subbed jax for Jr, 20 (24)
Squats 17 (21)
Pp 11 (21)
Gpu 9 (15)
Bfsu 9 (10)
Total 66