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]
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.
Different Lulu outfit, different Inov8’s….different day. 😉
Oly shoe’s rock! They are bowling shoes with a 3/4 inch wood heal!
It’s just a trick of the light! Or it could be swamp gas, ball lightning, or the planet Venus.
I’d think the shorts would be a giveaway. Does anyone else have those umpire striped shorts? (They’re super cute!)
Well, I know it’s a bad picture and it’s hard to tell, but that’s actually me squating. Cole is hidden behind the rack, and that’s James in the Umpire shorts…I was there when he picked them out. 🙂
I just looked at the picture again…I am still not convinced because of the outfit. Will my double please come forward?
It IS you Casey, but, you’re just in a different outfit. Or, is it you James??
Exhibit 2:http://www.facebook.com/media/set/?set=a.10150261594096702.343449.85047121701
This is the CFHSV July Album on Facebook. Today’s picture is sequentially immediately after the picture of Casey I posted earlier. You can barely see those shorts in the other picture. It is just poor lighting.
Plus I can only recall doing back squats with chains once, let alone with both Casey and Tracey.
EROM = eccentric range of motion, correct?
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.
I want to be TRauer when I grow up!!
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.
I want to be like Tracey Rauer when I grow up.
Me too!
10/6:48
Probably should have shot for 12 each round. Meaghan killed it with 16.
Thanks for being my rabbit-glad I didn’t get lost at turn around!
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.
Yeah I recently took a photo of Amy in some her running shorts, and the reflective stripe lit up like she was in TRON.
Wait….she’s not in Tron? Damn it!!!
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