September 10, 2011
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!
Dave Leys 15/6:55. Post Tabata score and mile time to comments.
Compare to 101223.
"CrossFit Being" with Jesse O'Brien, CrossFit Journal preview video [wmv] [mov]
"SEALFIT: Mikko's Anthem" by Rogue Fitness - video [wmv] [mov]
WOD Demo with Dave Leys - video [wmv] [mov]
WOD Demo with Paradiso CrossFit by Again Faster Equipment- video [wmv] [mov]
"You have to expect things of yourself before you can do them."
Posted by Pukie at September 10, 2011 5:00 PM
- Michael Jordan
One of my highlights of going to this years games was meeting Dave Leys, one of the original inspirations, class act, genuine cool dude...
that's one helluva birthday present. i thought i was gonna do a made up wod for my 33rd. but this is what i've been hoping for. thank you hq. :)
How many rounds of Tabatha squats are we supposed to do?
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
I want two things from the video, that sweet stache and a crossfit nerd shirt
I want that CrossFit Nerd t-shirt!!! Can't wait to do this WOD tomorrow it looks motivating.
When 'resting' in the bottom of the squat, can we relax into an ass to ankles position? Or is the intention to keep around the 90 degree area?
There should be a Crossfit Hall of Fame, and Dave Leys should be the first inductee. I remember watching his videos back in 2000...has it been that long?
Did b2b squats at our box today (cf otg in eht nj) and they were BRUTAL. LOVED IT! GET SOME EVERYONE!
Ed, nice pushups, that's bad ass
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
Squats were 17,17,15,12,12,12,12,12
run was 8:32 mapped out on my road outside my house.
Squats were good at the bottom, coming out of the hole for the first rep or so was BAD.
Run was on the main road outside my house at 9:00 PM in the dark on the shoulder with a white T shirt and a torch. It was fun, and I over run it a little looking for the turn arround. At the turn I picked it up. God to be out of my comfort zone for a workout.
Score id squats 12
squats were 15,15,15,15,14,14,12,12
so squat point is 12
run time is 8:03
run on tread mill.
Hows that squats?? Looks like push ups
It's really only 3 minutes and 50 seconds of exercise.
MUST have Crossfit Nerd t-shirt!!!!
My god i've never seen such a funny WOD. Those vids when they have to start running hahaha.
Will def try this
One of the fastest miles I've ever run and it happened to come after a B2B Squat tabata. What are the chances of that. Glutes will feel this all day today and tomorrow.
As predicted, this was awful.
OUCH! I though I was gonna be fine on the run till I actually started it. Haha that first 1/8 of a mile takes it's toll on you that's for sure.
Seems like the 20 sec on time was the rest time.
this morning at 11...
pour yvangt fot french Invictus Team
The photo is not related to the WOD
I'm scared. Can't wait to try this one! Been off WOD for about four years now...just started up again last week!
What was happening to the guy next to Mikko in the SealFit video?
The baddest man on earth has a sense of humor!
#21...Sure looked like he either had to take a dump, or he was in some serious pain...Or both!
14/8:37 on X-country trail behind the barn.
Finally some sunshine in upstate NY!
16 : 7:55
Did skill work after and was finally able to link bar muscle ups together. Strung 3 together twice.
20/6:45 as Rx'd
Scott DeTore CrossFit Kryptonite
my first time doing cross fit WOD I did 12/ 10:32mile
12/7:29 on a track.
Last time was 11/8:30, road run. Nice improvement.
Ouch. No, seriously...OUCH!
My back was very sore when I woke up and I thought maybe I should skip this one. But my pride won the day, so I stumbled out to the garage gym.
After five minutes of stretching and warmup, I set my Tabata timer and settled in to a nice easy pace. Legs were ok, but my back really started to hurt around set 4. Thought about stopping, didn't.
By the time the squats were done, I was feeling some serious discomfort.
By the time I "jogged" two blocks I literally stopped and fell to my knees. At this point I'm in agony.
So I stop, sit down and stretch for a good 45 seconds. I figured this would definitely be time to throw in the towel and head home.
Got up, started to walk, then shuffle, then jog and finally hit the mile marker after what seemed like an eternity!
The walk home was almost worse than the run and I really hope I didn't do any damage. It's a drag getting old :)
Time for a contrast shower and a big breakfast, that'll help!
Anyway, as Rx'd: 10 / 9:56
14/7:00, out side up hills.
EOD Ed! Bad a$$ ... Way to represent! We miss you at CrossFit Wright-Patt!
Train wreck of a post held up in filter..
17 Squats 8:41...Slow....
subbed a 9/11 memorial 5k run this morning
The rest was worse than the squats
Ed, you are an inspiration for all your airmen!
CFSB Deadlifts 3 Rep sets
235 x 3
255 x 3
270 x 3 (PR is 280)
7 BW Back Squats (155#)
7 CTB PU
4 Rounds (Just couldn't get under the bar again)
7/11:40 as Rx'd
The 20 seconds of B2B squats were easier than the rests. Brutal. Been at it for 2 months and a week so far, and my fitness levels are improving in leaps and bounds.
Tabatas improved from last time; run time was exactly the same. After a few sets of the squats, I couldn't wait for that "rest period" to end.
Me: 15 / 6:29
Geo: 14 / 8:30
Great WOD! Definitely helps to stretch out the ol' hip flexors beforehand.
18/7:24 PR (last time 18/8:07 on icy roads)
Mariana f/24/5'4"/115: 12/10.43 (cramped during run)
Anna f/61/5'2"/128: regular tabata squats/1200m run: 6/10.0
"Rest" period definitely harder than the "work" period!
Jamie - highest 18/ lowest 12 - 7.31 on track
Cristina - Highest 15/lowest12 - 9.49.
sq 19 16 12 11 10 10 8 10 total 96
Holy leg smoker, the rest at the bottom was tough. Legs wouldn't move for the start of the run.
11/ 7:43 (PR)
@home- hill loop
God this feels great!
Did B2B Pistols=8 reps low/12reps high
1 mile run=6:40
B2B Pistols very difficult/awkward, I was fighting balance the whole time! Just wanted to try something different to see if I could do it. Should've video taped it I'm sure it looked interesting to say the least.
Was pacing for 13 reps, mis-timed the third round and got caught by the timer at 12 reps.
Nice one, still have flashbacks from the last time.
10 & 8:44
(20, 20, 20, 18, 10, 12, 10, 10)
The 10 second "break" was key...haha
12 reps/11 mins.
I'm not really happy with my run time, but my legs were not having it after the squats.
14/8:02 Scott DeTore is the real "Pocket Hercules"! Great numbers Scotti!
PR'd my squat snatch today by 20 pounds!
115# may not be much for some of you bad a$$ ladies, but I have a little hitch in my giddy up this afternoon from today's success.
Started Stronglift's Madcow protocol for my strength bias component.
So after Squats, bench, row, weighted chins & dip I did the CF WOD. 1st time doing B2B T-Squats.
B2B T-Sq 13-12-9-6-6-6-6-7
1 mile run (twice around block) 9:24.93
score = 6/9:24.93
15 / 6:55
Outside, 70 degrees -- perfect day for this workout.
Stoked: right knee, 2 mos. after cleanout, is solid. Trying to incorporate POSE-like elements in running...
Splits: 1:51, 3:31, 5:18 (including stop to re-tie left shoelace!), 6:55
was bad at the rest on some sets, otherwise, as rxd (ran to and from track too, about 3mi round trip fwiw)
14/7:43 on a track (23dec10: 12/7:37 on a treadmill)
Everyone should experience at least once the joy of standing up to initiate the last round of the tabata and feeling like the blood is going to explode out of their legs. Awesome!
Long story involving back spasm. Ugly.
19/16/16/14/14/15/13/14, 8:04. abma x 17 after vs
18/15/14/12/11/12/11/11, 8:31 rain. abmat x 15 after. 12/28/10
Tabata: B2B Squat 11
Tabata: Heavy Bag 62
15/ 6:40 on dirt track.
#17 good to see you are still a freak staff.
10 / 8:20 up a really long hill.
Ugh, didn't take my rest intervals at bottom as Rx'd...next time...did appreciate dave leys video: those first few meters after the squats finish *are* tough...
got to love the "REST". 19/6:20
W/U: 500 m row; CFWU x 1; Burgener w/u & ROM DRILLS
1) Snatch balance 5 x 2
2) back squat 5 x 5 light
3) tabata bottom to bottom, run 1 mile
11 reps/7:31 mile
That was really tough. Felt it in my lower back almost as much as my quads!!
GO "EOD" Ed!! Way cool that you made the main site!!
W/U: SP, 3x5 at 95-110-125 (de-load).
As Rx: 14/7:14 (active rest).
Run on outside road course (67F, raining, wearing VFF). Second time doing this WOD. Reps per round: 21-21-19-18-15-15-14-14. Since this is my active rest cycle, I didn't push the intensity.
The run was pretty close to a swim. Splashed through deep puddles as the rain pounded my body. Last time I did this, there was a 16F wind chill and flurries. Today was a lot more fun.
What weight do you use for the squats?
Had a fever this week. Feeling better so dis the chipper.
For time: 21:05
20 Walking lunge steps
15 Pull-ups (6 + 9 w 40lb asst)
35 Box jumps, 20 inch box
45 Single unders
25 Knees to elbows ( captains chair)
20 Kettlebell swings, 1 pood
15 Hang squat cleans, 20 pound dumbells
20 Back extensions
20 Wall ball shots, 12 pound ball
9 pull ups (1+8 w 40 lb asst)
7:21 mile (YMCA track)
10 / 8:43
13 / 7:08. Rough for the first 1/8 mile after the B2B.
11 on the Tabata / 7:20 mins on the mile run
9/7:53 2000m row. 9 minutes from last squat. 613 mile.
I sprained my ankle a couple days ago and running is not good for it, so I decided to row. However I feel like rowing is easier than running for me so I decided to do 2000m instead of the mile.
Stupid indoor track forced me to slow on the curves. I never run a mile that slow. My last 2 mile was 12:50.
12; 11:30, not sure why I did so bad on the run trying to work on the barefoot running form though;
9/10:40, 35 degrees didn't help any!
After the run, definitely felt like I could've gone harder...
End of my first week doing crossfit. Still haven't learned to go all out yet. I think I could have gotten 13 or maybe 14 on the tabata.
19, 15, 17, 15, 15, 12, 12, 12,
12, 12, 12, 13, 14, 15, 17, 15
One less squat since Dec. but almost 30 sec. faster on the mile. Good trade off.
Longest mile I ever ran.
Tabata score 6
Jello legs for the first 1/8 mile into the run.
Awful workout, really wanted to cry after first 1000 m.
14 / 11:00
Run was on a dirt road & this is by far my worst run time. It was also my first time doing B2B tabata squats & my legs felt it! This WOD is definitely going on my "needs improvement" page.
Just noticed that I did the tabata for 8 minutes instead of 4. I guess my mind was assuming it was doing the squats from "Tabata something else".
No wonder my legs are so sore.
Proud to see my home box, Paradiso Crossfit, on the main page. Looking good Diso, BL and McCoy. And yes, to everyone else, the Crossfit Nerd shirt is a must have.
Decided to just match dave leys on the squat, and try to blow out the run... obviously that didnt work as expected. Still, i believe this it the best mile run time i have ever put in.
Swim, 30 laps in 18:26, hit 500m mark at 13:38. maintained a steady pace. (rest 2.5 hr)
5rnds of 100m Run + 25 DU: 3:14 (rest 10min)
1 rnd of FGB: 32+31+42+30+19 = 154
5min Airdyne - 106 cals
5 rnds of 5 front lever to back lever in tuck position and then 50 hollow rocks
19/8/17/17/15/10/8/8 siezed up on rd 6
20,17,16,16,15,16,15,16 - 5.56 mile
20 17 16 16 15 16 15 16 - 5.56 mile
Ran a 5K 9/11 Heroes Run at a local university. Beautiful morning and beautiful cause.
Tabata "Bottom to Bottom" Squat
10REPS / 4MIN:37SEC
This was brutal, it was my first time, I thought I did good but I got smoked.
Tabata bottom squat
14-14-10-10-12*-12*-11* *couldn't hold bottom squat rest because I am a pussy
1 mile run
12:14 ouch. I suck!
That was painful.
13/7:48 (In boots/pants. Hilly run)
Did this outside yesterday. Lost a few seconds fiddling with my watch trying to move from interval mode to regular stopwatch mode.
Squats went something like: 16, 15, 15, 13, 13, 12, 12, 12
@124 - you don't suck, you finished it. Better than a large percentage of America could do...
I thought tabata was 20 on 10 off. The wod demo is apparently even at 15 on 15 off. what's the dealio?
3 mile run 22:30
20 Sit ups
score 11 time 8:00:44 run might have been a little long.
sets were 17,13,14,12,11,12,11 and 12
Wife did her WOD a day after mine:
13 / 10:54 (pushing the stroller)
As r'xd 15/7:10sec
12 lowest, 17 highest - Slowest mile in the history 7:19 (1700meters)
Done after 12-hour work shift: 13/8:03
19, 21, 21, 20, 18, 17, 15, 16
Terrible performance, couldn't stay at the bottom all 10 seconds for last 4 tabata reps, and took short breaks on treadmill during the mile - Did 9-9-11 WOD (10 2 rep DL sets) today also.
***I did more squats overall but the lowest was the same as last time
***Last mile 7:15
1st mile in my Vibram Five Fingers and didn't seem to exacerbate my plantar fasciitis
Sub'd 2k row: 8:22
.25 mile run in 3:19
difficulty staying in the bottom of the squat
Run: 1 mile (trail run @work)
+2 reps on the SQ, across the board big improvement
+0:43 on run! huh? strongly suspect under-measurement on previous run.
Couldn't hold the squat during the "rest" period after the 3rd interval
Hoped to improve from last time but could not.
10 (while speaking to someone so aim for 12 next time)
7:01 (waiting for treadmill to speed up!)
1st 100m was comical.
14 and 8:19
First 100m was comical.
15 with 7:55 mile on treadmill
12/7:42 - man that was hard!
Did after thruster WOD at Triangle.
Pretty good job pushing from beginning on run. Pretty good job on squats. Good tech. Tight lumbar. Probably need to not bottom out at bottom of squat. Just need to hold regular bottom position.
12/23/10: 10/7:53 15,15,13,12,10,10,10,10
bottom squats then run to 1st st and back
5:50 for both
12reps - 7:38mi.
tough, but surprised I was able to get a sub 8min mile after doing the squats...
Mile run: 9:12
Mile run: 10:48
CFWU x 3 improvised in a DoubleTree hotel
Ran on treadmill
Ran the mile in about 7:30, but it took my a few seconds to get to the treadmill. Gotta admit that I stood up a few times when the burn was too much. Anybody who avoided standing for the whole four minutes is truly incredible!!
I felt like I was running fast. That's what heavy legs will do to ya. Damn.
Squats = rest
Rest = pain
Run = shame
1.6km t/m @ 3% & 12.5 - 15kph
down on squats. up on mile. in pain after 4th round squats. had to stand in each of last 3 rounds. get up to 15kph quicker next time - around 400m.
12/8:59 - 23.12.10
7:30 mile, not sure what my tabata score was.
On Biz trip to Arizona.
Need to work on that running skills a bit more.
Anyone know where I can get one of those "Cross-fit nerd" t-shirts?
12 / 6:57 on 2 jan 12 at the farm