September 10, 2011Saturday 110910Tabata "Bottom to Bottom" Squat 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.
Ed Spivak. "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." Comments
One of my highlights of going to this years games was meeting Dave Leys, one of the original inspirations, class act, genuine cool dude... Comment #1 - Posted by: Ted at September 9, 2011 5:12 PMthat'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. :) Comment #2 - Posted by: aermio m/32/5'7"/150 at September 9, 2011 5:16 PMHow many rounds of Tabatha squats are we supposed to do? Comment #3 - Posted by: Jon at September 9, 2011 5:37 PMFor twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. I want two things from the video, that sweet stache and a crossfit nerd shirt Comment #5 - Posted by: Warren B at September 9, 2011 6:03 PMI want that CrossFit Nerd t-shirt!!! Can't wait to do this WOD tomorrow it looks motivating. Comment #6 - Posted by: zamora_hector at September 9, 2011 6:08 PMWhen '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? Comment #7 - Posted by: Jay at September 9, 2011 6:23 PMThere 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? Comment #8 - Posted by: Jay at September 9, 2011 6:25 PMDid b2b squats at our box today (cf otg in eht nj) and they were BRUTAL. LOVED IT! GET SOME EVERYONE! Comment #9 - Posted by: Doug S. at September 9, 2011 6:28 PMEd, nice pushups, that's bad ass Comment #10 - Posted by: Brian at September 9, 2011 7:10 PMTabata "Bottom to Bottom" Squat Clock starts for run on rising from last squat. Score id squats 12
so squat point is 12 Hows that squats?? Looks like push ups Comment #12 - Posted by: josh at September 9, 2011 8:55 PMIt's really only 3 minutes and 50 seconds of exercise. Comment #13 - Posted by: sam_r at September 9, 2011 10:02 PMMUST have Crossfit Nerd t-shirt!!!! Comment #14 - Posted by: Erin at September 9, 2011 11:49 PMMy god i've never seen such a funny WOD. Those vids when they have to start running hahaha. Will def try this Comment #15 - Posted by: Chirs at September 10, 2011 1:24 AM11/6:09 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. Comment #16 - Posted by: Mike at September 10, 2011 2:26 AM17/ 5.50 rxd Comment #17 - Posted by: Stafford o'leary at September 10, 2011 3:08 AM10/7:34 As predicted, this was awful. Comment #18 - Posted by: Lucas Cooper at September 10, 2011 5:01 AM12/6:27 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. Comment #19 - Posted by: Fernando m/22/5'9/153 at September 10, 2011 5:17 AM10/7:46 Seems like the 20 sec on time was the rest time. Comment #20 - Posted by: keithl at September 10, 2011 5:19 AMthis morning at 11... as Rx'd 20/6:28min Comment #22 - Posted by: Jonni Wettervid at September 10, 2011 5:33 AM#6 14/5:55 Comment #24 - Posted by: Justin R M/5'11"/180/34 crossfit west village at September 10, 2011 5:59 AMI'm scared. Can't wait to try this one! Been off WOD for about four years now...just started up again last week! Comment #25 - Posted by: Jeff at September 10, 2011 6:16 AMWhat was happening to the guy next to Mikko in the SealFit video? Comment #26 - Posted by: Mike at September 10, 2011 6:17 AMThe baddest man on earth has a sense of humor! Comment #27 - Posted by: James at September 10, 2011 6:17 AM21 highest #21...Sure looked like he either had to take a dump, or he was in some serious pain...Or both! Comment #29 - Posted by: Eric at September 10, 2011 6:43 AM14/8:37 on X-country trail behind the barn. Finally some sunshine in upstate NY! Comment #30 - Posted by: james.patrick [M/49/66"/135] at September 10, 2011 6:48 AMm/42/150/5'7 16 : 7:55 Did skill work after and was finally able to link bar muscle ups together. Strung 3 together twice. Comment #31 - Posted by: texinma at September 10, 2011 7:09 AM20/6:45 as Rx'd my first time doing cross fit WOD I did 12/ 10:32mile Comment #33 - Posted by: Jody at September 10, 2011 7:20 AM11/6:55 Comment #34 - Posted by: fathertyme m/33/6'/165 at September 10, 2011 7:40 AMm/46/185 15: 6:58 Comment #35 - Posted by: cosmo at September 10, 2011 7:56 AM30/M/135 12/7:29 on a track. Last time was 11/8:30, road run. Nice improvement. Comment #36 - Posted by: Eric E at September 10, 2011 8:01 AMM/39/5'10"/193# FRAT 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. Nope. 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 Never Quit! Comment #37 - Posted by: Playoff Beard at September 10, 2011 8:18 AMM/26/5'9/160 14/7:00, out side up hills. EOD Ed! Bad a$$ ... Way to represent! We miss you at CrossFit Wright-Patt! Comment #39 - Posted by: Ed at September 10, 2011 8:42 AMTrain wreck of a post held up in filter.. Comment #40 - Posted by: Playoff Beard at September 10, 2011 8:53 AM17 Squats 8:41...Slow.... Comment #41 - Posted by: Jonathan at September 10, 2011 8:54 AMsubbed a 9/11 memorial 5k run this morning 14/ 6:30 Ed, you are an inspiration for all your airmen! Comment #44 - Posted by: linda at September 10, 2011 9:30 AMM/37/160 M/22/200 M/51/153/1-1-06 CFSB Deadlifts 3 Rep sets WOD AMRAP 8:00 4 Rounds (Just couldn't get under the bar again) Comment #47 - Posted by: bingo at September 10, 2011 9:58 AM7/11:40 as Rx'd 15/7:17 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. Comment #49 - Posted by: Bill M. m/46/5'3"/133 at September 10, 2011 10:06 AMAs rx'ed: Me: 15 / 6:29 Great WOD! Definitely helps to stretch out the ol' hip flexors beforehand. Comment #50 - Posted by: tgremillion M/30/6'1/185 at September 10, 2011 10:08 AM43/m/176cm/73kg 18/7:24 PR (last time 18/8:07 on icy roads) Comment #51 - Posted by: Memuc at September 10, 2011 10:16 AM13/7:33 Comment #52 - Posted by: Chris bham m/46/200/69" at September 10, 2011 10:29 AM13/6.52 101223: 11/7.04 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! Comment #53 - Posted by: Espinosa m/26/5'11"/165 at September 10, 2011 10:29 AM11/5:56 Comment #54 - Posted by: Magnus 25/5'8"/155-160 at September 10, 2011 10:43 AMJamie - highest 18/ lowest 12 - 7.31 on track 15 / 6:15 Comment #56 - Posted by: Jetté 42/M/5'11"/170 at September 10, 2011 11:09 AMsq 19 16 12 11 10 10 8 10 total 96 11/ 7:43 (PR) 10/7:48 Comment #59 - Posted by: jessew35 at September 10, 2011 11:59 AMm/19/160/5'9" 12/6:28 mile Did B2B Pistols=8 reps low/12reps high 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. Comment #61 - Posted by: Ben W at September 10, 2011 12:27 PM12 reps Was pacing for 13 reps, mis-timed the third round and got caught by the timer at 12 reps. Comment #62 - Posted by: Sheldon N (M/34/6'/183) at September 10, 2011 12:55 PM13/8:12 Nice one, still have flashbacks from the last time. Comment #63 - Posted by: gb 44/m/71"/185# at September 10, 2011 1:07 PM15 and 6:35 Comment #64 - Posted by: TRN III at September 10, 2011 1:09 PM10 & 8:44 (20, 20, 20, 18, 10, 12, 10, 10) Comment #65 - Posted by: Nessa 42/f/5'3"/135# at September 10, 2011 1:24 PMPITT: 15/7:02 TRDD: 10/7:56 The 10 second "break" was key...haha WINDSOR CROSSFIT 12/8:03min Comment #67 - Posted by: ChrisB at September 10, 2011 2:01 PM12 reps/11 mins. 14/8:02 Scott DeTore is the real "Pocket Hercules"! Great numbers Scotti! 10/10:32 Comment #70 - Posted by: M.Crooke at September 10, 2011 2:25 PMPR'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. Comment #71 - Posted by: Kim Malz~FitMom in CT (F40/130/5'2") at September 10, 2011 2:33 PMStarted Stronglift's Madcow protocol for my strength bias component. B2B T-Sq 13-12-9-6-6-6-6-7 score = 6/9:24.93 Comment #72 - Posted by: Jeff_Roddy/m51yo/185/71" at September 10, 2011 2:40 PM12/7:41 Comment #73 - Posted by: TJO 43/185 at September 10, 2011 3:00 PMM/34/5'4"/145lbs 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 Comment #75 - Posted by: matt h - m49 | 5'11" | 185 bwt at September 10, 2011 3:42 PMm/26/6'/188 was bad at the rest on some sets, otherwise, as rxd (ran to and from track too, about 3mi round trip fwiw) Comment #76 - Posted by: aemory at September 10, 2011 4:02 PMAs rx'd: 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! Comment #77 - Posted by: rb (M/34/5'8"/154) at September 10, 2011 4:17 PMM/39/5'10"/193# 10/9:56 Long story involving back spasm. Ugly. Comment #78 - Posted by: Playoff Beard at September 10, 2011 4:21 PM19/16/16/14/14/15/13/14, 8:04. abma x 17 after vs Tabata: B2B Squat 11 M/35/5'11"/230# 9/11:07 Comment #81 - Posted by: Jack B. at September 10, 2011 4:41 PM15/ 6:40 on dirt track. 10 / 8:20 up a really long hill. Comment #83 - Posted by: robin deguzman at September 10, 2011 4:56 PMUgh, 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... Comment #84 - Posted by: matt h - m49 | 5'11" | 185 bwt at September 10, 2011 4:59 PMgot to love the "REST". 19/6:20 Comment #85 - Posted by: Shawn w. at September 10, 2011 5:02 PMW/U: 500 m row; CFWU x 1; Burgener w/u & ROM DRILLS wod: 11 reps/7:31 mile Comment #86 - Posted by: Steven M. Platek at September 10, 2011 5:03 PMM/30/210/77" 10/7:30 That was really tough. Felt it in my lower back almost as much as my quads!! Comment #87 - Posted by: Broomstick at September 10, 2011 5:18 PMGO "EOD" Ed!! Way cool that you made the main site!! Comment #88 - Posted by: Bill Hoogsteden at September 10, 2011 5:42 PMM/33/200/71" 12/6:32(road) Comment #89 - Posted by: Jason Tu. at September 10, 2011 5:45 PM40M/5'10"/172# W/U: SP, 3x5 at 95-110-125 (de-load). As Rx: 14/7:14 (active rest). C/D: skipped. 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. Comment #90 - Posted by: rjf (Since 07-20-07. WOD no. 1136) at September 10, 2011 5:49 PMholy crap 13/8:05 Comment #92 - Posted by: jeff at September 10, 2011 6:10 PMM/41/6'/206 12/9:39 Comment #93 - Posted by: Pjduenas at September 10, 2011 6:28 PMWhat weight do you use for the squats? Comment #94 - Posted by: Chris at September 10, 2011 6:31 PM15/7:23 Comment #95 - Posted by: BH2 m32/178 at September 10, 2011 6:44 PM12/6:30 Comment #96 - Posted by: sweeton at September 10, 2011 7:10 PM11/8:09 (1.1mi) Comment #97 - Posted by: Phil B at September 10, 2011 7:17 PM11/10:07 Comment #98 - Posted by: Dan 29/6'/248 at September 10, 2011 8:03 PMHad a fever this week. Feeling better so dis the chipper. For time: 21:05 high 20 m/39/6/190ish 14/7:14 Comment #102 - Posted by: Eric H. at September 10, 2011 8:54 PM13 / 7:08. Rough for the first 1/8 mile after the B2B. Comment #103 - Posted by: J Magner at September 10, 2011 8:55 PM19-20-16-16-12-12-12-13 11:29 Comment #104 - Posted by: Gabe Hayashi at September 10, 2011 9:32 PM11 on the Tabata / 7:20 mins on the mile run Comment #105 - Posted by: Graig - M/30/5'9"/185 at September 10, 2011 10:18 PM9/7:53 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. Comment #106 - Posted by: Chaun M/22/6'6"/200 at September 10, 2011 10:22 PM7/7:20 Comment #107 - Posted by: aermio m/32/5'7"/150 at September 10, 2011 11:21 PM17 not 7. 7:20 mile Comment #108 - Posted by: aermio m/32/5'7"/150 at September 11, 2011 12:14 AMAs RX'd 13/ 7:11 Comment #110 - Posted by: Pat D m/24/167/5'6" at September 11, 2011 3:53 AM7/6:30 Comment #111 - Posted by: rodmp at September 11, 2011 3:56 AMas rx'd 19/6:48 Stupid indoor track forced me to slow on the curves. I never run a mile that slow. My last 2 mile was 12:50. Comment #112 - Posted by: Tom Jackson M/28/175/5'10" at September 11, 2011 4:18 AM12; 11:30, not sure why I did so bad on the run trying to work on the barefoot running form though; Last time: 10/7:32 After the run, definitely felt like I could've gone harder... Comment #114 - Posted by: Saam at September 11, 2011 7:32 AM12/8.01 Comment #115 - Posted by: controlfreak at September 11, 2011 8:18 AM12/8:21 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. Comment #116 - Posted by: Brizendine at September 11, 2011 8:47 AM9/7:15 19-17-17-16-16-15-13-15/7:21 Comment #118 - Posted by: Nick at September 11, 2011 10:47 AM14 / 7:28 @ home Comment #119 - Posted by: JDisch at September 11, 2011 11:34 AMM/16/6'0"/167 19, 15, 17, 15, 15, 12, 12, 12, 8.50 mile 22/m/5'11"/171 Comment #121 - Posted by: Logan S at September 11, 2011 12:54 PM14/6:21 m/37/6'1"/200 Comment #122 - Posted by: Rough Robbie at September 11, 2011 1:33 PM11/7:31 Longest mile I ever ran. Comment #123 - Posted by: jpw at September 11, 2011 1:40 PMTabata score 6 10:54 mile Comment #124 - Posted by: Scooter at September 11, 2011 1:44 PM12/7:17 11/7:45 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. Comment #127 - Posted by: Spaytonowens at September 11, 2011 2:45 PM10/6:20 Comment #128 - Posted by: Moises Del Mar 166lb;1983 at September 11, 2011 3:37 PMJust 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. Comment #129 - Posted by: Logan S at September 11, 2011 3:51 PMProud 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. Comment #130 - Posted by: Sweet Assassin at September 11, 2011 3:52 PM41/m/185 15 6:48 Comment #131 - Posted by: JackM at September 11, 2011 4:01 PMC: 15/7:36 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 Comment #133 - Posted by: brian p m/34/5'8-1/2"/173 at September 11, 2011 5:21 PM8/7:39 19/8/17/17/15/10/8/8 siezed up on rd 6 Comment #134 - Posted by: Jim D. 50/m/5'1"/165 at September 11, 2011 5:32 PM9/8:03 Comment #135 - Posted by: myles456 at September 11, 2011 5:37 PM20,17,16,16,15,16,15,16 - 5.56 mile Comment #136 - Posted by: Angelo P at September 11, 2011 5:53 PM20 17 16 16 15 16 15 16 - 5.56 mile Comment #137 - Posted by: Angelo P at September 11, 2011 5:54 PMRan a 5K 9/11 Heroes Run at a local university. Beautiful morning and beautiful cause. Comment #138 - Posted by: Thinlizzie at September 11, 2011 6:06 PMm/43/200/5'11" Tabata "Bottom to Bottom" Squat 10/7:50 Comment #139 - Posted by: slowweak at September 11, 2011 6:47 PM19-18-18-15-11-10-10-10 10REPS / 4MIN:37SEC 21/♂/5'8"/154# Comment #140 - Posted by: westsidesurf at September 11, 2011 6:58 PM12/7:11 m/45/190/5'8" Tabata bottom squat 1 mile run 12:14 ouch. I suck! Comment #142 - Posted by: bs6440 at September 11, 2011 7:31 PMM/33/6'3"/200 That was painful. 10/7:57 Comment #144 - Posted by: Abhi at September 11, 2011 9:27 PMM.36.173 15/6:46 C 14/5:58 12 / 12:00 Comment #147 - Posted by: bwk5015 at September 12, 2011 5:22 AM13/7:48 (In boots/pants. Hilly run) Comment #148 - Posted by: Bubbles 36m/185/69" at September 12, 2011 6:13 AMas rx'd @ Home 14/8:03 Comment #149 - Posted by: ferb44 180# at September 12, 2011 6:27 AM15-15-15-12-12-12-12-12 Gunnar: 13/6:57 13/7:33 Comment #152 - Posted by: Bells 38/195 at September 12, 2011 9:23 AMM/32/5'7"/155 10/7:51 Comment #154 - Posted by: ekh3 at September 12, 2011 10:16 AM10/7:51 Comment #155 - Posted by: ekh3 at September 12, 2011 10:19 AMC- M/33/5'9"/155 Did this outside yesterday. Lost a few seconds fiddling with my watch trying to move from interval mode to regular stopwatch mode. 12/7:38 Squats went something like: 16, 15, 15, 13, 13, 12, 12, 12 Comment #157 - Posted by: Antun Karlovac at September 12, 2011 10:41 AM@124 - you don't suck, you finished it. Better than a large percentage of America could do... Comment #158 - Posted by: gr8phul1 at September 12, 2011 11:37 AMI thought tabata was 20 on 10 off. The wod demo is apparently even at 15 on 15 off. what's the dealio? Comment #159 - Posted by: Warm&FuzzyGuy at September 12, 2011 3:47 PM3 mile run 22:30 score 11 time 8:00:44 run might have been a little long. sets were 17,13,14,12,11,12,11 and 12 Comment #161 - Posted by: b hirt at September 12, 2011 6:48 PMWife did her WOD a day after mine: f/29/501/140ish M38/6'1"/180lbs 12 lowest, 17 highest - Slowest mile in the history 7:19 (1700meters) Comment #164 - Posted by: Pers.Anton at September 13, 2011 12:03 AMM/26/160 GregA-wu Done after 12-hour work shift: 13/8:03 Felt good! Comment #165 - Posted by: Y. Zhou at September 13, 2011 6:27 AM15/5:35 Comment #166 - Posted by: Justin at September 13, 2011 9:27 AM23/7:19 Comment #167 - Posted by: kpb/48m/180 at September 13, 2011 1:15 PM18/6:35 Comment #168 - Posted by: gr8phul1 - M/33/5'11"/170# at September 13, 2011 2:10 PM11/6:39 Comment #169 - Posted by: therozfather. 31/M/194 at September 13, 2011 5:02 PMM/42/5'8"/163 12/6:25 Comment #170 - Posted by: Jon at September 13, 2011 6:15 PM19, 21, 21, 20, 18, 17, 15, 16 8:30 mile 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. Comment #171 - Posted by: TZ at September 13, 2011 6:49 PMM/173/31/5'7" 11/8:00 Comment #172 - Posted by: Mark S. at September 14, 2011 1:25 AM20/19/17/16/15/13/15/14 6:58 Mile ***I did more squats overall but the lowest was the same as last time ***Last mile 7:15 Comment #173 - Posted by: JoeR at September 14, 2011 4:17 AMF/41/5'6"/145 11/9:19 1st mile in my Vibram Five Fingers and didn't seem to exacerbate my plantar fasciitis Comment #174 - Posted by: mom to five at September 14, 2011 5:50 AM09/13/2011 Sub'd 2k row: 8:22 8 Comment #175 - Posted by: TommyKrackCorn at September 14, 2011 5:56 AM7 squats difficulty staying in the bottom of the squat Comment #176 - Posted by: susan m at September 14, 2011 6:19 AM13/7:38 M/34/190 Comment #177 - Posted by: Crossfit Chris at September 14, 2011 3:37 PMB2BSQ: 16,16,16,16,16,15,15,15 8/7.01 (Treadmill) Couldn't hold the squat during the "rest" period after the 3rd interval Comment #179 - Posted by: gazza at September 15, 2011 3:52 AM15/7:39 M/32/6'1"/320 11/14:15 Comment #181 - Posted by: Broofturker at September 15, 2011 6:50 AMTabata = 10 10 (while speaking to someone so aim for 12 next time) 7:01 (waiting for treadmill to speed up!) Comment #183 - Posted by: Jack - Hitchin at September 15, 2011 10:22 AM8:19 mile. 1st 100m was comical. Comment #184 - Posted by: Michael m/48/5'9"/175/MI Survivor at September 15, 2011 1:13 PM14 and 8:19 First 100m was comical. Comment #185 - Posted by: Michael m/48/5'9"/175/MI Survivor at September 15, 2011 1:14 PMM/37/195/6'2" 15 with 7:55 mile on treadmill m/178cm/87kg/35y 12/7:42 - man that was hard! Comment #188 - Posted by: Edwin 28/M/68"/170 at September 16, 2011 9:07 AMm/37/5'9/179 14/7:32 Comment #190 - Posted by: Brian M/29/175/5'9" at September 17, 2011 6:26 AM9/4:43 Comment #191 - Posted by: Lexi A at September 17, 2011 6:34 AMbottom squats then run to 1st st and back 12reps - 7:38mi. tough, but surprised I was able to get a sub 8min mile after doing the squats... m/45/6'4/180 M/43/5'11"/190 Bottom-to-bottom squats: Mile run: 9:12 M/14 Bottom-to-bottom squats: Mile run: 10:48 Comment #194 - Posted by: nutfam at September 17, 2011 2:19 PM10/8:36 Comment #195 - Posted by: SF at September 17, 2011 2:20 PM12/6:59 (PR) Comment #196 - Posted by: Craig at September 17, 2011 7:00 PM4SQ 7min Comment #197 - Posted by: KF at September 18, 2011 4:35 AM12/6:15 Comment #198 - Posted by: Yoplait Parfait at September 18, 2011 11:57 AMCFWU x 3 improvised in a DoubleTree hotel Ran on treadmill 11/9:00 Comment #200 - Posted by: GU997/m/42/5'10"/195 at September 20, 2011 11:48 AM11 13 17/ 7:56 Comment #203 - Posted by: Jeff Gebbie at September 21, 2011 6:35 PM15/8:00 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!! M/26/5'11''/195 Comment #204 - Posted by: Kent at September 26, 2011 12:07 PM10:07(ish) Comment #205 - Posted by: DanM. 29/6'/250 at September 26, 2011 3:08 PM11/7:20 Comment #206 - Posted by: Manchild at September 29, 2011 4:03 AMm/36/160/5'10 9/7:23 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 Comment #208 - Posted by: zenoperegrinus at October 1, 2011 3:47 AM7:30 mile, not sure what my tabata score was. Comment #209 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 7:37 PMm/33/5'8"/170lb 12/7:07 Comment #210 - Posted by: Adam Hamm at October 27, 2011 10:50 AMOn Biz trip to Arizona. 15 /9:00 Need to work on that running skills a bit more. Comment #211 - Posted by: Ronen Gottlib, 38/m/5'10"/167 at October 31, 2011 6:33 AMAnyone know where I can get one of those "Cross-fit nerd" t-shirts? Comment #212 - Posted by: Anna at November 29, 2011 6:39 PM12 / 6:57 on 2 jan 12 at the farm Comment #213 - Posted by: mlt at January 2, 2012 9:00 AM13/7:36 Comment #214 - Posted by: Edwin 29/M/68"/170 at September 8, 2012 9:10 AMPost a comment
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