Total Tabata with HumanX Gear

In the last couple years there has been an increased interest in High Intensity Interval Training (HIIT) in the fitness world. One of the most popular types of HIIT has been Tabata training. Named after it’s creator, Japanese scientist Izumi Tabata, the Tabata style workout is 8 rounds of 20 seconds of work with 10 seconds of rest, for a total of 4 minutes. I love Tabata because the built in rest lets me go hard for those 20 seconds, knowing I have a short rest period coming. For this workout we are going to do 4 complete Tabata rounds with 4 different movements!


The First Movement is: Jump Rope!


I love the HumanX Gear X4 Speed Rope for jump roping. You can pick your poison on this tabata, either single jump ropes or if you are efficient at Double Unders go ahead and give those a whirl. Remember we are working for 20 seconds and resting for 10 seconds for a total of 8 rounds.

After we get you feeling nice and warmed up with the jump rope we are going to move on to our next tabata: Kettlebell Single Arm Press.

IMG_7537Start by hoisting the Kettlebell up to your shoulder as pictured. You can use the HumanX Gear Kettlebell Arm Guards to protect your forearms from the Kettlebell. From here you are going to tighten your core and press the Kettlebell up to a locked out position.



Since a full tabata is 8 rounds we are going to alternate arms each round. So you will end up doing 4 rounds on each arm

The third movement we are going to do is a seated row using the HumanX Gear PowerAmp Resistance Band.



Sitting down and positioning the band on the middle of your foot start with arms parallel to the deck and back nice and straight.


Keeping that back straight, core tight pull those bands back, focusing on activating those back muscles.

Do this for 20 seconds on, 10 seconds off for a total of 8 rounds.

To finish off our Total Body Tabata we are going to plank it out! If you have a yoga mat, or the Eco-Fit Mat, you can use that. You can also use an AbX to cushion your arms on the floor. For this one you want to make sure you keep your core tight and back flat. You don’t want a saggy plank! You also don’t want your butt high up in the air.



You’re going to hold the plank for 20 seconds and then rest for 10, again for 8 total rounds.

And there you have a Total Body Tabata!

Have you ever done a tabata? Love it or hate it?



Yesterday was a special day… my birthday!

My twenty-eighth birthday to be exact.

Birthdays have always been fun to me. They are another day to celebrate and look back on the past year and set goals for the year ahead. I have a blurred memory of lots of my birthdays growing up… the first one I remember was when I was 4. I remember getting this big brown teddy bear that I actually may still have in the basement… There was one that was a surprise party on Easter Sunday, that may have been my 7th I think. I had my easter dress, bonnet, and gloves on and heard the loud SURPRISE as I walked in the door and promptly collapsed to the floor. My sweet 16 was another little surprise party with my youth group friends. On my 18th birthday my parents surprised me by pulling a “Pimp my Ride” style stunt and completely redoing my 96 Pontiac Sunfire turning into what was lovingly dubbed the Smiley-Mobile. Think bright yellow, flashy lights, and a windsheild decal that said Smiley (which was my nickname back then)



Excuse the quality of these pictures… I’m pretty sure they were taken with a disposable camera. And I had to dig them out of an old photo album, like a physical photo album… not one on a hard drive somewhere.

Anyway, that was my pride and joy for awhile. Until she died. RIP Smiley. As I was thinking about all my past birthdays and this one came up I realized that was TEN years ago. Gosh, at 18 I seemed so… young. And yes, I was wearing a tiara made out of silver pipe cleaners…. Oh life. It seemed so simple back then. I remember vividly imagining where I would be in 10 years. Man, was I wrong. And I’m so thankful too. Garth was right when he said Some of God’s Greatest gifts were unanswered prayers.

As I look back on the past 28 years there are so many life lessons and defining moments. One of the most important lessons I’ve learned, especially in the last 10 years, is to not to live life solely based on expectations. Not just your own expectations, but that of those around you and society. I am no where I expected to be when I pictured 28. I’m actually in a much better place than I could have ever imagined.

#familyselfie at the circus! #moolahshrine

A post shared by Courtney Norman (@imperfectlycourtney) on

I have a handsome husband and a beautiful daughter.


I am in the best shape of my life.


I have the most amazing CrossFit family. I have a wonderfully supportive online community (you guys are awesome!) and I get a new chance to inspire people every single day.

I truly am blessed. Yesterday everyone made me feel so special. I can’t thank you all enough for that.

Here is to another year full of loving fiercely, laughing loudly, and living large.

What’s one of your most memorable birthdays?



Fitness Outside The Box and Other Ramblings

Sometimes when I stay quiet on the blog for too long it is because I don’t feel like I have anything deep or profound to say. Just because I don’t currently have something deep, profound, or emotional to say doesn’t mean I don’t have anything to say at all. So today I feel like rambling on about random things….

Did I ever tell you about the time I won the USSF Missouri State Weightlifting Championship?


Last summer right before my surgery I spent a good 6 weeks on a dedicated Weightlifting Programing Cycle. We heard about a local meet going down and decided to sign up. There was like 8 of us all together. 3 girls. It was rather informal and not a USAW Sanctioned meet or anything. We competed in 3 events: Snatch, Clean & Jerk, and Clean & Press. I was pretty reserved with my attempts. My shoulder was having issues so I stuck with a pretty nasty 95 on the Snatch. I got a no rep called on one of my jerks because I pressed it out, but ended up hitting 125. I hit a not so impressive 90 on my Clean and Press. HOWEVER. one of the other girls competing started out too heavy on her clean and press and couldn’t make any of her 3 attempts at the lift, leaving her with a 0. She totally smashed my other 2 lifts but because I came out conservative on my clean and press and hit all 3 lifts and she had a 0, I ended up winning. So technically I am the USSF Missouri State Weightlifting Champ.


I won my $50 entry fee back and I was invited to “nationals” with them, which are next month in Kansas City. I don’t think I’m going, but getting the message about signing up reminded me I never told this story on here. and it’s a good one! ha.

One of the things I’ve been trying to do lately is think about ways I can use my fitness outside the box. I love love love CrossFit. But now that I’m in the best shape of my life I want to branch out and try things I was always intimidated to try. Last month we put together a fun event with another local fitness business, Pink Lemon Studio. We had a handful of our members break out of the box and try a Pole Fitness Class. What a blast!

Pole Fitness at Pink Lemon Studio in Wentzville


It was seriously one of the toughest workouts I’ve had in awhile. It was such a fun experience. It was also sponsored by my friends at Fabletics, who provided some sweet swag for all the attendees! I enjoyed it so much that I’m actually trying out another class there on Sunday – It is called Buti Hoop and incorporates parts of Buti Yoga, Plyometrics, and Hula Hooping (which I can’t do to save my life). So that should be interesting!

Oh, and about Fabletics… They released another set of outfits this month that are totally on point.


This is the Voyageurs out fit which came with this awesome headband, the Valhalla Tee, and the Salar Space Dye Capri. I paired it with one of the many Oula Tanks I already had. I love the longer length of this tee and the adorable open back…



I have these space dye capris in pink as well and they are probably the most comfortable capris I have right now. So Soft. You basically need them in your life. Use my referral link and get 50% off your first outfit!

And since we are now talking about things we just needed to have in our life, I may have accidentally purchased my very first Kate Spade purse. The other day I was just planning on stopping in at the outlets to get Payton some shoes and I somehow ended up in the Kate Spade store… which just so happened to be having 50% off the entire store…. I walked out, I swear. But then I felt like I’d regret not buying the purse I have been eyeing forever when it was 50% off. So I walked back in and bought it. And I love it.


It’s so pink and pretty and perfect! It was my early birthday present to myself! My birthday is just over 2 weeks away so it is totally justifiable, right? Right.

Not only did I buy myself a pretty awesome birthday present, I happen to have a pretty amazing husband who bought me my very own barbell!! It is an Again Faster Team Barbell, which has a mixture of needle bearings and ball bearings. I can’t wait to get my hands on it! It’s on the way now… Cue the delivery man stalking!

Alright that’s enough rambling for today. I’ll be back soon with an awesome Total Tabata workout for you!

Tell me, what is on your mind? Have you ever won a competition? Or bought yourself an awesome birthday present?