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Wednesday, 14 September, 2011

Posted by Mandee on September 13, 2011   |   21 Comments

Warm-up:

15 seconds of walking lunges followed by 15 seconds of double-unders followed by 15 seconds of rest; Repeat 8 times


Workout:

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.

 


Cool-down:

Sorenson Test (skip to 1:50 to see actual test)


Powerlifting:

Push-press 7 x 3 @21×2; Rest 3:00

Weighted dips 5 x 5 @2121; Rest 2:00

A1: Ring row 5 x AMRAP -2 @30×1; Rest 10 seconds

A2: EROM HSPU 5 x 3; Rest 90 seconds


CrossFit Being” with Jesse O’Brien, CrossFit Journal preview video [wmv] [mov]

“SEALFIT: Mikko’s Anthem” by Rogue Fitness – video [wmv] [mov]

21 responses to “Wednesday, 14 September, 2011”

  1. Ben says:

    Casey says that it isn’t her to the right in this picture.

    May I present Exhibit 1: http://www.crossfithuntsville.com/?p=7872

    Case closed.

  2. Greg 500 Scarpa says:

    EROM = eccentric range of motion, correct?

    • Tye says:

      Extra Range of Motion, meaning paralletes or a plate to put your hands on so the top of your head will be below your hands.

  3. kristi simmons says:

    I want to be TRauer when I grow up!!

  4. Tye says:

    Great work by 0600 this morning, some very impressive bottom to bottom tabata squat scores.

    I did this yesterday, 12 for btb squat, 6:41 for mile.

  5. Courtney Meyers says:

    I want to be like Tracey Rauer when I grow up.

  6. Larry Lowe says:

    10/6:48

    Probably should have shot for 12 each round. Meaghan killed it with 16.

  7. Tracey says:

    HEELS! I want to scream that at myself, when I look at this picture.
    Casey that is you….I remember that day. Somehow the camera makes the reflective stripe in your REFLECTIVE SPEED SHORT by Lululemon, seem opposite of what they really are.

  8. Patrick says:

    Back Squat 5/3/1: 205(3)-235(3)-265(10)
    then,
    11/9:24 with 4:30 crew
    then
    11/8:12 with 5:30 crew