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Thursday, December 23rd, 2010 - Tabata “Bottom to Bottom” Squat, 1 mile
Posted: 22 December 2010 05:05 PM   [ Ignore ]
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Thursday 101223

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Post Tabata score and mile time to comments.

Compare to 041117

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 22 December 2010 07:52 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack:
as Rx’d


Puppies:
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

We score the following at BX.

Take two points off your score for each instance of the following “faults”:

1.  Resting at the top.  If you stop at all in the top position -2
2.  Rounding back. If you round your back in the bottom position -2
3.  Propping.  If you use your hands or elbows to prop yourself in the down position or sit on your hamstrings -2
4.  Chest falling forward - 2
5. Pushing through the toes-2

Do NOT count the rep if you fail:
1.  Depth.  If you don’t go below parallel -0
2.  Extension.  If you have do not fully extend your hips at the top -0
3.  Extension.  If you have do not fully extend your knees at the top -0

Conceivably you could get a zero here.  Good form throughout is the ultimate goal.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 23 December 2010 02:49 AM   [ Ignore ]   [ # 2 ]
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WOD 101210

For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

For time:
35 Box jump, 20 inch box
35 Jumping pull-ups
35 Dumbbell swings, 10 kg
Walking Lunge, 35 steps
35 Sit-ups
35 Dead lift, 40 kg
35 Supermans
35 Squats
35 Burpees
35 Double unders

19:49

Had to change some of this workout (push press and wallballs) due to niggling elbow injury picked up a few days ago.

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M43/180cm/80kg

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Posted: 23 December 2010 04:38 AM   [ Ignore ]   [ # 3 ]
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Tabata “Bottom to Bottom” Squat, 1 mile

7 squats
7:57 mile

My actual squat score was 9, but beyond the fourth round, I couldn’t stay in the squat position during rest without hamstring sitting. Bottom to bottom squats are the worst of the worst. Truly awful.

But another great CF morning.

Merry Christmas and Happy Holidays, everyone!

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Posted: 23 December 2010 04:58 AM   [ Ignore ]   [ # 4 ]
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Warm Up: Joints + 2X Samson Stretch + 2X 10 Air Squats + 55 Anchored Sit Ups + 35 Back Extensions

WOD: Tabata “Bottom to bottom” Squats

R1: 20
R2: 20
R3: 20
R4: 17
R5: 15
R6: 11
R7: 10
R8: 10

Run 1 mile (1600m)= 7:48

Up to round 3 I was doing ok. The waiting at the bottom just made my legs feel like clay after round 4. Dunno how I made it over to the treadmil for the run, I was cowboy walking from riding an elephant raspberry

Much tougher than it appeared to be on paper.

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Diego
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CrossFit, so out of this world Luke Skywalker did it on Dagobah with Coach Yoda
CF Birth: 11th Sept. 2009
M - 42 - 5’7 - 165 Lbs

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Posted: 23 December 2010 05:22 AM   [ Ignore ]   [ # 5 ]
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“Randy”

75 Power snatch with 2x15# dumbbells
7:23

Still no barbell so I have to use DBs all the time now.
15# DB is light but was heavy enough to keep the intensity and speed for a short hard metcon.
75 reps broken in 7 sets of 10 + 1 set of 5.

Last time 100606: 7:46 with 40# barbell

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F/29/5’10/100

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Posted: 23 December 2010 06:28 AM   [ Ignore ]   [ # 6 ]
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Damn, this looks like fun!  Perhaps I’ll attempt tomorrow, in between cooking for Christmas dinner! 

Was away for a week diving in Southern Leyte, Philippines.  I gotta tell ya that diving really takes its toll on me physically.  I don’t feel sore, but just really, really tired after even just two dives a day, hence my lackluster effort to try to squeeze in some WODs.  My wife wants to try CF over the holidays, so we were doing a few diagnostics together.  I did my 2-min max situps and 2-min max push-ups on Tuesday.

Tuesday, 2010-12-21
2-min max sit-ups:  79
2-min max push-ups:  60

Wife did 57 situps in 2 minutes, not bad at all.  We’ll try push-ups and squats later to give herself some goals for the next year.

Today, I also did
100 burpees, for time:  9:40.  Did the first 20 and then sets of 10 but next time, I’ll try sets of 15 to cut back on rest.  Want to be closer to 8 minutes rather than 10!

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M40/6’2”/157lbs
My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
What is INITECH?

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Posted: 23 December 2010 06:31 AM   [ Ignore ]   [ # 7 ]
Big Dawg
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Nutts

Pack:
For time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate

23:28

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Posted: 23 December 2010 06:47 AM   [ Ignore ]   [ # 8 ]
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12/23/10 0600   WOD 002   Tabata B-B Squat + Fran   Level: Puppy

B-B Squat*    7 Rounds Tabata   10/r
Elliptical Run   1.0mi/11’7”  L3

Asst. Pull-Ups   20, 8+8, 5+5*  190-130=60lbs
Push Press*    20, 8+8, 5+5   40lbs
Total: 7’15”

* Sitting during rests.  Used ex ball; will use bench to eliminate bounce.
* Couldn’t Thruster after Squats.  “+” is a five breath rest.

Warm-Up: Walk-thru workout.
Adds: Ell Run: 0.5mi/5’5”  Upper Body: 1X/25’
Cool-Down: Milk. Stretch on bus.

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M / 53 / 6’2” / 187   Began: 12/22/10   I’m not any sort of expert or even very fit.  I’m just trying to post something sensible and hopefully helpful to pre-puppies like myself.

Anything worth doing is worth beginning badly.  Never do nothing, even if you can only do a little.

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Posted: 23 December 2010 07:03 AM   [ Ignore ]   [ # 9 ]
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WOD 1:

Back Squat 3-3-3-3-3 reps

WU:
10 min C2 rower @<25 spm: 2644m
2x12 squats, back extensions

10x 135 Back Squat
5x 225 Back Squat

WOD:

275, 295, 305, 310, 315

$ out: 200 pushups. done in ladders of 5 (13 ladders total). rest only as long as it take to do the reps. works best with a partner.

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M 31/6’0”/209 lbs.

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Posted: 23 December 2010 07:13 AM   [ Ignore ]   [ # 10 ]
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CFWU (3 X 10; upped sit-ups to 15) + mobility

.com WOD from 101207

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
155-185-205-225-235-255-265-275-275-255

Scott

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M 43/6’2”/226, CF DOB 100414 @296#

You have to break when you have muscular failure, you choose to break when you have mental failure. - Garddawg (I’m going to paint this on the wall in my garage.)

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Posted: 23 December 2010 07:21 AM   [ Ignore ]   [ # 11 ]
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Sore today, so I did a 3k row.

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F 28 years/5’8”/22 weeks, Due May 8th

CrossFit Binghamton

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Posted: 23 December 2010 08:33 AM   [ Ignore ]   [ # 12 ]
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Randy

As Rx’d (ran with the big dogs today)

8:45

(obviously the big dogs ran a lot faster - back to the pack with ya lad)

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“Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and the glory of the climb.” - Winston Churchill

“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” Winston Churchill

M41/6’/192 - now 184

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Posted: 23 December 2010 08:35 AM   [ Ignore ]   [ # 13 ]
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Tabata “Bottom to Bottom” Squat, 1 mile

so then I had this great idea:  I have some time left in my lunch, why not tackle this workout too, right after finishing Randy

6 (lost four points for propping, and rounded back during rest at bottom)
9:33

not smart

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“Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and the glory of the climb.” - Winston Churchill

“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” Winston Churchill

M41/6’/192 - now 184

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Posted: 23 December 2010 08:40 AM   [ Ignore ]   [ # 14 ]
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cfwu x 2

Tabata squat
Run 1 mile

Gym being used, very bad weather outside and the treadmills were in use so I did the spin bike for 5 min.  My legs almost gave way after the tabata squats.  Lowest rep 10.

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M/41/6’7”/300# down to 286#.

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Posted: 23 December 2010 09:09 AM   [ Ignore ]   [ # 15 ]
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WOD from 12-22-10
“Randy”

45# Powersnatch, 50 Reps
5:07

Warmup
CFWU 2 X 15

Cashout
10 knees to elbows
20 back squats 45#
5 Kees to elbows
10 knee raises

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M 45 / 5’11 / 185
CF DOB - 09-02-2010

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