NOTICE: Crossfit Diesel will be closed on Saturday 2/6/10 due to the snow. Here is your at home WOD!"Tabata Something Else (Abridged)"
Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 are push-ups, the second 8 intervals are sit-ups, and , the last 8 intervals are squats. There is no rest between exercises.
(Post total reps from all 24 intervals to comments.)
Compare to 3/14/09
Photo of the Australian Zone Pyramid
11 comments:
12:00, as Rx'd.
:)
can the intervals be 20 seconds of snow shoveling?
Deb - absolutely.
Push-Ups
12/12/12/12/11/6/7/5
Tabata Score = 5
Total Push-Ups = 77
Sit-Ups
12/12/12/12/12/12/12/12
Tabata Score = 12
Total Sit-Ups = 96
Squats
21/21/21/21/21/21/21/21
Tabata Score = 21
Total Squats = 168
Total Tabata Score= 38
Total Reps = 341
2 cars dug out for time.
rest 5 min then
3 rounds:
Drinking a beer for time
Push-Ups
23/12/6/5/2/3/2/4
Tabata Score = 2
Total Push-Ups = 57
Sit-Ups
13/11/11/10/10/9/8/9
Tabata Score = 8
Total Sit-Ups = 81
Squats
18/15/15/13/15/14/13/13
Tabata Score = 13
Total Squats = 116
Total Tabata Score = 23
Total Reps = 254
My Tabata score is about 60% of Evans. That seems about right.
This is my first Tabata since my ramp up class last spring. I suppose I should of aimed for more consistency early on. Rather than all-out each round.
Pushups
25/19/9/7/6/7/5/6
Tabata Score: 6
Total: 84
Situps
16/14/14/11/10/9/11/10
Tabata Score: 10
Total: 95
Squats
19/15/15/15/15/15/15/16
Tabata Score: 16
Total: 125
Total Tabata: 32
Total Reps: 304
Substitute WOD:
Team WOD: 3 person team, BAMN, shovel out 2 cars, 5 townhouses, assist snow plow in getting out of cul de sac.
Tomorrow's WOD:
BAMN shovel out 1 car in road (probably plowed in).
Evan- Are these all out efforts or should we try to remain consistent through the 8 rounds?
Pat, Both methods are appropriate approaches to this WOD.
A consistent effort can:
1) Maximize your Tabata Score (which is the lowest number of reps completed in any round).
2) Maximize your total rep score.
An all-out effort can:
1) Familiarize you with your absolute work capacity of a given exercise (in a 20 second time domain).
2) Familiarize you with your Phospho. & Glyco. energy Cycle's decay (i.e. 1st set vs 2nd = Phosph. decay / 1:00-2:00 minutes in you'll typically see a les dramatic decay = trailing off of your glycolitic power curve)
In other words:
Sustain for score
All-Out for experience (An invaluable tool)
And let me tell you, the experience of my wife yelling, "Come on you can't do one more push-up!" is invaluable.
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