Ok sounds great but how many mins do you do the squats for?

Norm,

The Tabata interval is very specific. It's a 20 second work interval followed by a 10 second rest, then immediately back into a 20 second work, etc. It's done for a total of 8 intervals, or 4 minutes total.

Enjoy!

After doing this at the seminar I have made, easily, 10 people suffer from the tabata. It's amazing that it is coming back to haunt me. Coach, Lauren has anyone from the Boston area been telling you to get back at me?

Neal,

Sounds like you're suffering from some of that karma described by Dan John (or was it Coach Burgener?) at the seminar: Stuff you do that comes back to bite you.
;-)

Carrie,

Believe me, I am SUFFERING!

At the bottom of the squat should you be sitting on something? I know a lot of people use a large medicine ball to check depth, would this be used as a seat to sit on when resting?

lately i have been dragging. My want to train as intensly has been lowered. I can still push through the workout with the no change in pounage or time, but the excitement isn't there. this scares the ,you know what, out of me. this has never happerned before. Its like my body is telling me to lower the tempo just a tad. It could just be mental fatique from finals( or at least that's what I'm hoping). Its not a want to stop traing just slow down for awhile. any advice on what this is or should i just shape up and train through it.

Tabata score 15
Mile time 6:55 (including 38 seconds getting the #@!*? treadmill started)

No - you don't sit on anything at the bottom. You stay in a good squat. I was even told not to rest my arms on my knees while in the bottom "rest". These are really hard so expect your score to be lower than your normal tabata score. They are also an awesome 4 minute workout.

Tabata score: 14
Mile: 6:43 min
That squatting rest is no rest at all... I love it!

Did Tabata squats a couple of days ago. First time ever with a barbell - just the barbell, in a front squat. Scored 10 for most rounds. Hardest part (at the time) was keeping my elbows up for the full 4 minutes. Today I'm walking funny and my legs are tender to the touch.

Is it okay to rest in a good asian, ass to ankles squat? I can still hold good form and it's where I usually start my drive for most of those squatting exercises.
or is the idea to keep the thighs under load at the parallel?

Jim,

If they say the ten second rest don't seem as short at the bottom of the squat, then it has to be ass to ankles, at least I sure hope so....

OW!!!!! I am not recovered from doing these this weekend!!!

Thanks Cesar, I'll take that as gospel...unless I hear from the prophets. Jim

I think in saying "the ten second rest don't seem as short at the bottom of the squat" means they just seem long because you're under stress the whole ten seconds.

Reed,
What you are describing can be caused by several things, but it is certainly an indication of overtraining (or rather underrecovering). If you are in finals and not sleeping enough, that can do it. You should probably back off, maybe take off a day or two and use that time to sleep or at least rest. If that doesn't cure it, back off the intensity for a few days. After that, if you're not injured but still don't feel the old enthusiasm, then suck it up and train through it.

Jim,
The "rest" is the bottom of the squat, which is not resting. The asian position is resting with the back rounded. You can't maintain proper form and not have the entire posterior chain engaged (which won't feel like resting). It's only 4 minutes, but this one is a solid 4 minutes of effort and pain.

Tony,
Thanks for the info, That is actually what I expected. I just had to hear it said... "a solid 4 minutes of effort and pain". Cheers, Jim

This is for Reed. YOU HAVE THE CLASSIC SIGNS OF OVERTRAINING. TAKE A WEEK OFF!!!!!! That means active rest, stuff you like to do like games, surfing, or just nothing. Your PR's will skyrocket. Remember: Your workout is only as good as the quality of the recovery. Rest, eat well, hydrate, quiet your mind.

Tabata Score 12
Mile 7:29

I am really glad tomorrow is a rest day. That was the slowest mile I have run in years.

Yesterdays workout completed today - 15:35

Tabata squats bottom to bottom 15
Step machine 5 min
proceeded with
Hand stand push ups 15 + 8 + 8
Pullups 33
Divebomber 30

then a core strength exercise

Brian MacKenzie's core strength test www.brianmac.co.uk

Core strength test
:

• Position the watch on the ground where you can easily see it
• Assume the basic press up position as in the picture above.
•
• 1. Hold plank this position for 60 seconds
•
• 2. Lift your right arm off the ground
• Hold this position for 15 seconds
•
• 3. Return your right arm to the ground and lift the left arm off the ground
• Hold this position for 15 seconds
•
• 4. Return your left arm to the ground and lift the right leg off the ground
• Hold this position for 15 seconds
•
• 5. Return your right leg to the ground and lift the left leg off the ground
• Hold this position for 15 seconds
•
• 6. Lift your left leg and right arm off the ground
• Hold this position for 15 seconds
• Return you left leg and right arm to the ground
•
• 7. Lift your right leg and left arm off the ground
• Hold this position for 15 seconds
• Return to the basic press up position - as in the picture above
12. Hold plank this position for 60seconds

Bridge 90 seconds

Tabata squats - 15
~mile run in ~6 minutes

Well, I DID feel good about my tabata score before I read everyone elses ;)
I got 7. I really expected a 4 or so, this is my first ever tabata.
I then "ran" a mile in 11:45. Not a bad time for me (I averaged 12:30 in HS, even when I was in good shape).

Is the "score" on the Tabata the number of reps you do per "set" of 8?

Tabata score 12. Ouch!!
Next time I'm going for 15.

Mile time was 7:20.31. (4 laps on track)
I couldn't actually feel my legs for the first 200m.

Question: The mile time was four laps at the middle school track near my house. I know I can't replicate that time on a treadmill (I do about 8:15).

I want to make sure that when I run outside, I'm doing the right amount of work. I will measure the track when I get a chance, but is there any evidence that the treadmill times are slower in general over similar distances?

tabata = 11
mile time = 7:14
slow mile on uneven terrain - it was hard to walk, much less run, after the squats.
total tabata squats = 109, choked on the last couple of rounds.
cooled down with
30 pullups (26+4)
30 bar dips
40 janda situps (10x4)
20 reverse hypers
HSW 36', 49' - still hitting the wall at 50'

Stephen - the tabata score is the lowest number you manage to eek out on one of the 20 second intervals. Try to do as many as you can each round though.

Tabata = 18
Mile run = a very painful 8:36

All squats and the rest just below parallel; full extension/chest out/eyes forward every rep. No stopping at the top at any time. These about killed me in Colorado, but they were better this morning.

The following run was the worst mile time I have posted in at least a year. Could barely make my legs move at better than a staggering shuffle in the beginning...I knew I was in for a painful end time sprint when my 1/2 mile time was 5:08. There was no way I was going to post a ten minute time so I almost gave myself a heart attack trying to make up time that last half mile.

5x2 52# TSC pullups (yes, the elbows were straight)
5x2/2 52# TSC pistols
2x15 pullups - no kip, dead hang, straight elbows
2x15 10# clubbell swipes - more elbow work

tabata = 12 (15 til last set, legs obliterated)
mile 8:34 first 400 took 3:15
nice, trio of workouts for the legs

HQ this am.
Mile Run, 50 DB thrusters (low weight 20lb DBs), 25 glute-ham situps, 1/2 mile run, 40 thrusters, 20 sit ups, 400 m run 30 thrusters, 15 sit ups. Time @ 30 min. The Thrusters are a tough exercise--full range of motion, rock bottom--even with lighter weight, the reps are still challenging.

tabata score 14
mile run 7:34

The first tenth of a mile my quads did not agree with what I wanted them to do. I ran outside today 42 degrees outside, and it did not help that i was running up hills in both directions.

Did a 4 mile run in 33:00 instead of todays WOD.

Jim

Tabata Bottom Squats: 15
Mile Run: 9:50

Started to low on the squats, my last interval was 18. Weak lower back inhibiting my running motion.

Tabata - 17
1 mile - 6:40

I wish I had video of the first 300m.

Tabata score: 13. Mile time: 7:54. Video of first 200m of the mile: Priceless!

Tabata was 15-15-15-15-15-15-14-13. Damn!

I felt like my legs had been put in a blender. I know the mile was slow (my current best is 6:59), bute every lap split got faster: 2:18, 1:59, 1:55, 1:42. Active recovery!

Tabata squat - 14 ( 15 on all rounds but one )
1 mile - 7:40 ( forgot to start timer right after the last squat so its probably a little more like 8 min. )
Turkey trot at work (2 mile run for time) talked me in to one more mile. Took 11 min. for that mile!

Wicked hard to get up from that "rest" period

Oh, that was fun...

Tabata [nasty] squat score - 16
Mile run - 5:41.07

Kept my hands loose and hanging during the "rest" phase of the Tabata...no bracing or leaning. I have to say, the first 5 reps or so back into each work cycle felt really good...flushing out those muscles. The first 30 seconds of the run felt like I was running on stilts...I couldn't feel/bend my knees.

I had to do yesterday's WOD today and did todays yesterday.;(?
Well here it goes.
Today WOD is TS of 16, Mile run at 10:58:09.

Yesterday's time as followed...15:33:86
Finished with Front Squat @115#x15, Dumbbell swings@50#x15, Touch Dead Lifts @135x15, and dips x 15.
L8
Eric-SLC
Jim Howe you still owe me a workout. Maybe Solitude this weekend, instead.
Kelly Moore, what are swipes?

Tabata Score: 15
Mile time: 7:03

Judging from the other comments and from my experience, the posting has it backwards: ten seconds at the bottom of a squat seems much shorter than ten seconds standing up.

The 1st quarter mile can't really be considered a run; it was more like a limping waddle as I tried to coax my quads into performing something resembling a run.

Wife:
Tababta: 14
Mile: 9:50 pushing 60#
Slow! Starting the run up hill right after the squats was a challenge.

Tabata "Bottom to Bottom" Squat
Run 1 mile

TABATA score was 9 (max=15) but with all the form faults committed (rounded back on rest, brief pause at top) my score gets beat down to a 5 due to demerits; thanks to Jeff(BrandX) for calling the faults!
Mile time was 7:29 (50sec slower than my most recent straight out time).
I'm impressed at how much more pain the Bottom squats can elicit, especially after the 10sec rest - the up portion felt like a thigh explosion! And I honestly felt like a cripple for the first 25meters of the run until my muscles remembered how to run.

tabata 17
mile 6:32
Much like the others the first few steps on that mile were pure comedy. I was so embarresed because there was a pretty girl jogging around the track while i was doing my workout! The legs came back on the 2nd lap but the heart rate never recovered from the squats.

tabata 14

subbed 1600 m row for run 5:56

Run is the definitely my fear right now. Even only one mile. Need to break through this.

Tabata - 12
1 mile job/walk - 12:15

tabata - 13
1 mile - 9:55

hi all.. i am new to all this and i love this program..i have been doing this for a week and a half and i can feel changes already..anyway..just wanted some input on how i am doing..i am 6'6" 300 lbs and 45 years old..and trying to lose the weight..i am a cop in the air force and i need to be in fighting shape..as for today did the squats the best i could do was 12..i had to come up and rest every other minute..felt my legs were going to fall off..did the mile in 11 minutes which is a best for me..felt the clown wanting to come up and out...any help in some guidance on my progress.. would be helpful...thanks to u all

Egads... that was an evil variation on an evil exercise (can't wait to make my players do this one!).

Tabata score - a pathetic 9 (my legs were still aching after the last two days) started with a 17-15-12-12-10-10-9-9.

8:26 mile run (13.5 times around the track at my gym); by the second time around, my legs were coming back - until then I looked comical.

That one came out of nowhere! I am really embarrased at my pathetic (foul-wridden) Tabata effort. I started with a (what I thought to be) easily obtainable score of 15. After three rounds I came to a standing position and decided to stay there. Walked it off (searched for a thigh-fire-extinguisher) for five and did the workout over. Finished with a demoralizing score. Jumped on the treadmill and ran hard to try to save some face.

Final T-Score= 10.
Mile= 6:45.

Finished with 9 consecutive Muscle-Ups and some Iron-Cross practice. Getting closer.

-D.

9 and 8:05
Man this one looks nice until the fouth set and then you just wish it would end. Couldn't feel my legs for the first 200 yards of the run. that bottom to bottom is a killer, I only thought the normal tabata was bad. But now I have met it's older brother.

Tabita score = 16
Mile run - 7:20
Ouch. I'm going to lay off all of my extra curricular work today, except hitting clockwork squats with a 45 lb clubbell later.

Eric - I'm not Kelly, but swipes are a drill where you start by cleaning either one or two clubbells. You then smoothly bring them alongside your head to hanging behind your back, where you then explode them forward and back into a swing. Continue for reps. This involves an explosive contraction of the posterior chain (the cleaning portion), followed by an explosive contraction of the "anterior chain" (the casting part).

I needed to pretest a workout for my kids, so I did:
KB Swings 1.5pood
RDL's 65lbs
Wallball 20lbs @ 10' target
Anchored Ab Toss (with feet anchored on standing partner's calves, leaning back so shoulders 8" off ground, 10lb Dynamax MB tossed back and forth)
Pullups
Pushups
18-15-12-9-6-3 in 26:35

12 on the squats
Did a 11:53 run over unknown distance. 1.75 miles?
The bottom squats were great. Really let me sink into the hole during those 10 second "rests". It took me about 2 seconds to come out of it towards the end.

Mad Monk,
Just keep up the good work. Do the WODs with as much intensity as you can maintain (too much and you'll burn out, too little and you'll get bored). Watch your diet also. The Zone diet is ideal, but if you just keep your carbs and protein intake about equal and take plenty of healthy fats, you'll see a remarkable transformation in your body and your conditioning.

My first go around at a WOD from Crossfit. It was interesting. I think I'll stick with it and see how it goes.

-Tabata bottom squat = 18
(I used a crate that was right at or maybe .5 inches higher than parallel, so it might be a skewed score).
-Run = 6:55

tabata squat scores 23/23/23/22/22/22/22/22 bottom to bottom used a 14" box for depth
mile run=6:56

tabata 12
mile 9min.

First 5 mile run ever: 46.07 (pr!)

May do the tabata if I don't feel like butt later.

11 on the Tabata with an 8:10 mile on a ten lap track. It really, really hurts to "rest" at the bottom!

Tabata score: 15

Thought I measured the mile correctly but the clock said 6:09. No way this 5'9" 230 pounder is running that fast. I measured it again and it was .7 mile.

squats = 11 (lost my 12 on round 7--gack!)
mile = 6:50 on a treadmill

however: After squats, hobbled to treadmills--all full! Walked to bikes, biked for a minute. Treadmill opens up; jogged to treadmill and ran. I was happy enough to use the speedup of the treadmill to get my legs to run properly.

(what a burn in those "rests"!)

Jeff
Tabata 12 No faults
Mile 7:15

Connor
Tabata 6
Mile 6:50

Keegan
Tabata 8
Mile 8:00

Tabata: 10 (better than the 7 in CO)
Mile: 9:29

18 / 7.05 mile.

Tabata Score: 10 - first time for Tabata squats.

Mile: 8:38 - A disapointing time due to the squats and some left knee pain (from an impact injury).

I'll second that resting at the bottom hurt like "hades."

B2BT's: 16
Mile: 10:45 on treadmill.
14.5 months of diligent CrossFit, and my mile pace has increased 0%. Off to play with the clubs...

Tabatas: 16, 16, 15, 14, 13, 13, 13, 12

I know my form was going bad in the end because my back was hurting (lower lumbar area). Which was starting to bother me last night.

8:38 mile. I wasn't that winded. I had to stop every 1/4 mile or so because my back was hurting so much. I have never felt that kind of pain from running. I must have really been doing the tabata squats bad.

woke up w/ sore legs and thought the soreness would go away as the day went along...nope. i decided to let my legs recoup and just did some ring work, light jump rope, and quadrant hoping. dont worry, i'll be doing this one tomorrow.

wasn't sure until now how to score tabata (my bad). had a couple of 5 sets, but also 3 sets of 20. legs very rubbery during 1st few laps. had to stop to stretch calves and tie shoes--10:21 in mile.

Let my legs rest some more so skipped today. Scored an 8 for the Tabatas in Colorado - tough! Instead, did 5 rounds of 10 situps and 5 ring dips, followed by some stretching.

(and this from Leanne -- Lynne & Kelly - thanks for all the help with deadlift form over the weekend!)

Tabta bottom to bottom: 18 (PR)
approx. 7:30 mile (i used a wall clock so it's not exact but pretty close i think)

Pretty funny looking for the first 400 meters. When i felt like slowing the pace I kept picturing TJ saying "come on keep going, you can rest when your done" - his coaching during Fran helped me realize that I can push harder than I have been. Thanks TJ. And thanks to all. Great weekend in Denver. Let's do it again soon :-)

Tabata score: 8
Mile: 15:32

As high as it is, that's the first time I've run a mile in less than 16 minutes since I was in the army. Yo, Crossfit!

Tabata score of 10. Always rested at bottom, slightly fudged some on the turnaround at top.
Mile: 7:25

The first few laps around the court were highly comical on the mile.

All in all, this was one of my favorite Crossfit workouts that I have done. Deceptively simple... but knocks you on your rear!

Tabata score:9 or 10; if it's everytime I hit bottom, then 10. High was 14 and the later rounds got to 10 and 11. Difficult part was coming up from the deep squat. All were hams to calves.
The run started as a stagger and ended at a decent clip.
9:20
Overall, I'm pleased with the effort.

Tabata Score: 11
mile time: 10 minutes, but I think it may have been more than a mile.

b2b tabata squats =12(14x4)
mile run=7:52
like others, starting up out of the bottom "rest" was brutally painful

Tabata Score: 11
Mile time: 7:51

Tabata score= 12
Mile time= 6:43

That sucked...

t score 10
could not hold at bottom for 10 sec rest towards the end
mile in 9:08
a very challenging 13 minutes

tabata: 17
mile run: 6:00 (ten mile/hour pace on the treadmill).

Missed doing this on Wednesday so I'm doing it Thursday.

I have no idea how to figure out my tabita score so here are all my results:

15/15/13/12/10/10/9/10

mile in 8 minutes on the dot.

First WOD done as written.

Tabata = 5 (much harder this way)

Mile = 13:37

First 440 was 4:44 and improved each lap. Not bad for a beginner!

Tabata score 10
1 mile run 6:42
jumped rope 5min

Legs were on fire. Good quick WOD

tabata=13
mile=8:08

Tabata score: 6
7:58 mile run

Tabata score: 10 (17/15/14/13/11/10/10/11)
mile time: 7:42

wow

Tabata: 19
Mile: 6:32

As with most others, the 1st 50m of the mile run was more of a shuffle as the legs started to respond. Felt really strong and picked up the pace quite significantly in the last 200m.

I liked this WOD; one of the few where I did reasonably well.

11/20 Saturday Class at Brand X:

Tabata 9 before faults (Max 12). Make it -4. Wahhhh!
Run: fagedaboutit. No idea how long that was. Longer than 10 maybe less than 15 minutes.

+50 HSQ and 5 Rope pulls (climbs for those who could)

And, yes, getting up out of the "rest" was exquisite.

Bottom to Bottom Tabata Squat Score= 12 (12,12,12,12,12,12,12,12)

1.413km run in 7:23

Awesome workout.

run - 7:55
tabata score - 15

So I did this on thursday...

Someone from work was talking about how I should give his workouts, so we came to doing a trade of workouts, I'd do his and he'd do mine...he's mostly a weights guy, so it was leg day with him. I "suggested" a easy 4 min warm up and suckered him into B to B tabata :) That was fun. We then did his routine on all the leg machines which went fine for me. Haven't done those in years and my weights have all about trippled so that was cool to see.

Tabata Score - 11

tabata squats killed me.
score - 11
run - 6:54
had to coax my legs into forward movement...went something like this
Me: "come on, you can do it"
legs:"have you lost your mind?"
Me: "4 laps and it'll be over"
legs:"4 laps?!, it's over now"