Wednesday 010404

"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute

"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)

Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.

This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.

"I always turn to the sports page first. They record people's accomplishments;
the front page, nothing but man's failure."
- Earl Warren, former Chief Justice, U.S. Supreme Court

Here's more on the "Tabata Interval." Applying it to the squat and other
exercises is a CrossFit original.
http://www.pponline.co.uk/encyc/0145.htm#
The argument posited here for adapting a variety of interval strategies jives
perfectly with the CrossFit Model.