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
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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.
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
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!