Monday 150914
“Terriffic Tabata” by DB
Tabata Goblet Squat 70/53/35lbs
Rest 1 minute/rotate
Tabata Push Press 55/35 or 75/55 or 95/65
Rest 1 minute/rotate
Tabata Front Squat 55/35 or 75/55 or 95/65
Rest 1 minute/rotate
Tabata KBS 70/53/35lbs
Rest 1 minute/rotate
Tabata Wall-Ball 20/14 10/9′ clear line
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post score to responses.
Strength: Front squat tempo : 5 sets of 5; used 225#
*
WOD as rx’d: Goblet squats & KBs- 70#; Push press – 95#
Goblet squats-
15/10/10/10/10/10/10/10= score 10
Push press-
10/10/10/6/6/6/6/6= score 6
Front squat-
8/8/8/8/6/6/6/6= score 6
KBs-
All 8 intervals 6= score 6
Wall balls-
All 8 intervals 5= score 5
3:2:1 Front Squat
5@155-5@185-5@185-4@185-4@185
*
Terrible Tabata
Goblet @70 – 8
Push Press @95 – 6
Front Squat @95 – 5
KB Swings @70 – 5
Wall Balls @95 – 5
TOTAL – 29
That. Was. Miserable.
Tempo Front Squats @ 125#
WOD
Goblet Squats (45# KB)= 11/10 for last 7 intervals = 10
Push Press @ 65#= 10/10/10/10/9/8 for last 3 intervals = 8
Front Squats @ 65#= 8 for all intervals
KBS @ 45#= 7 for all intervals
Wall Balls @ 14# = 7 for all intervals
Total = 40
And I agree TS….that was awful!!!
Front Squat Tempo
5×4 w/ 125#
Tabata
Goblet w/ 35# 7
PP w/ 65# 7
FS w/ 65# 2 (ugh stupid LBS)
KB 35# 6
WB 14# 6
Total of lowest reps = 28
Second that Tyler… MISERABLE
Forgot to include total score- 33
Tempo front squat at 85#
Tabata w/ 25#kb, 35#bar, 10#WB
Goblet: 7
PP: 7
Fr sq: 6
KBS: 6
WB: 5
Total = 31
3:2:1 Front Squat
4@205-4@205-4@205-4@205-3@205 (failed the last rep)
*
Terrible Tabata
Goblet @70 – 8
Push Press @95 – 8
Front Squat @95 – 6
KB Swings @70 – 6
Wall Balls @95 – 6
TOTAL – 34
You have to LOVE Tabata. If you go hard and fight each 20 second set it is hard to find anything better. Posted below is a little information on Tabata. It is not intended to counter or argue against any particular training style any of you partake in. Just to give a little background and may help you understand its origin and research more if you like or care. Additionally at the CrossFit Endurance course they preach it quite adamantly. I still remember them showing us pictures of distance runners and sprinters (5k and below) having us pick what kind of runner they were.
I used to do and have athletes perform a lot more Long Slow Distance (LSD) and they felt as did I, that we had to get in many many miles of running, rowing and biking. This was very hard on my body and made it nearly impossible to have good strength, fast twitch muscle fiber, explosive power and basically I noticed a lot of the distance runners had limited muscle tone (except calves), but could run moderate forever.
Eventually I found out about Dr. Izumi Tabata
Dr, Izumi Tabata had been studying and publishing research on the aerobic and anaerobic systems. He put athletes (particularly speed skaters) through many different sprinting-type protocols to see how and when the different energy systems of the body were used. ATP, the key molecule used for energy production, is synthesized by both aerobic and anaerobic processes (in different ways). Tabata aimed to find a training program that would be the most efficient in improving this synthesis.
The first group pedaled on an ergometer for sixty minutes at moderate intensity (70% of VO2 max). Similar to a long jogging session.
The second group pedaled for 20 seconds, followed by 10 seconds of rest, for 4 minutes (completing 7 to 8 sets total) at maximal effort. The key phrase is maximal effort, as each interval was expected to be a sprint. If athletes could not keep up the speed requirements, they were stopped at 7 sets.
Dr. Tabata associated that a four-minute maximal intensity Tabata workout had the same or better aerobic benefits as doing a sixty-minute moderate intensity workout. This news was pretty shocking in that you could get two-in-one benefits from only a four-minute workout. This reduced much stress on the body and the body’s stress hormones.
Sprint Intervals Increase Power, Aerobic and Anaerobic Performance
Results indicated that the experimental group did display significant improvements in VO2 max, peak oxygen pulse, and improved in both aerobic and anaerobic performance. These athletes also displayed significant increases in their peak power output scores and mean power output scores after the sprinting protocol. Blood tests indicated that after the sprint training, testosterone levels significantly increased, while the measures of cortisol significantly decreased.
Now do not get me wrong, I still feel you have to go long on occasion for the mental toughness and physiological adaptation. But Dr. Izumi Tabata, sure changed my outlook and many of our textbooks in school.
So I hope you enjoy the Tabata training.
Great info!! Didn’t know any of that. Thanks for the summary Coach DB!!
Correction:
I didn’t actually do 95# wall balls (although that would make my 5 a tad more respectable). Whoops
Tempo FS
85#
Tabata
Goblet35# 10
PP 55# 6
FS 55# 5
KB 35# 7
WB 14# 5
Toughie
Tempo FS: 185#
wod: 22 (55# KB, 95# barbell)
tough morning
Love the science DB (V02, ATP)…good stuff
Tempo Front Squats
4 Sets of 5@ 125
1 Set of 5@ 135
Great job, Meredith! Thanks for lifting with me! 🙂
“Terrific Tabata”
Gob Squats w/ 35lb- 10
Push-Press w/ 65lb- 7 (had 10’s till 6th round! 🙁 )
Front Squats w/65lb- 8
KB Swings w/ 35lb- 8
Wall-Ball w/ 14 to 9′- 6
TOTAL- 39
Good work, 9:30!!
Tempo front squats 95#
WOD
Goblet squat 30# (7)
Push press 35# (9)
Front squat 35# (5)
KBS 30# (6)
WAll ball 12# (5)
Total score: 32
That was hard, but I haven’t done Tabata in quite a long time. So it was nice to change it up some.
Tempo Front Squat 5×5
first set@125 and last 4 sets@135
Wod w/65# and 45#KB
Goblet Squats-10
Push Press-10
Front Squats-8
KB Swings-8
Wallballs-8
Total= 44
Tempo front squats=
5 sets of 5 @205
WOD
Goblet Squat 70#=7
Push Press 95#=8
Front Squat 95#=6
KBS 70#=4
Wall Ball Shot 20#=6
Tempo Front Squats
4 X 4 185# – Knee wasn’t great
Goblet 55# 10
PP 95# 6
FS 95# 6
KB 55# 7
WB 20# 6
TTL = 35
Strength:
5×4 @ 155 (about 80% of max)
Really tough! Felt good though.
WOD:
Gobs: 6 @ 45#
Push Press: 6 @ 75#
Front squat: 4 @ 75# (DONE at this point, my legs are still tired)
KBS: 5 @ 45#
Wall Ball: 6 @ 20# / 10′-11′ each time
Total: 27
That one was awesome. I needed something to force me to have a short break.
Front squat tempo
4×5 @ 105#
Goblet: 7
Push: 8
FS: 6
KB: 7
Wb: 5
Total: 33
Strength up to 95
Goblet lowest 8
Pp w 15 l arm, 8 on R arm Dumbbells lowest 10
Front squat from the rack
kBS lowest 4
wB lowest 4
Total 26
Great job Nooners!
Tempo FS
5×5@ 110#
Wod w/55#, 35# KB
Total: 32
Oh used 55# for bar 35# KB and 14# wb
Tempo FS
1 at 115, 2 at 135, 2 at 155
WOD with 55#KB & 75# BB
Goblet squat 6
PP 7
FS 5
KB swings 4
Wall balls 4
26
Awesome job Nicole!
MY GOD Sydney.
TS I need to stop copying you. Only 20# WB
Last but not least, Good read DB. This was a fun workout
Strength completed at 225#
WOD with 70# kb, 95# barbell
Did 5 reps of every interval except rounds 5 and 7 of kbs (I skipped them)
20
Tempo Front Squats
5×5 155#
Goblet 55# 8
PP 75# 8
FS 75# 4
KB 55# 6
WB 20# 5
TTL = 31
Tempo FS 5 sets of 5@115#
Tabata
w/35# KB and 55# barbell
Goblet 7
PP 7
FS 5
KB 8
WB 5
34 total
Great pic, Ron!
Tempo Front Squats:
up to #155
GS: 8 #55
PP: 8 # 95
FS: 5 # 95
KB: 8 # 55
WB 7 #20
36
Oops 32 total not 34
WOD:
Three rounds for max reps, of:
1 min: Hang Power Cleans, 115/73
1 min: Box Jumps, 24″/20″
1 min: Kettlebell Swings, 53/35
1 min: Rest
Rd 1: 20, 21, 25
Rd 2: 22, 20, 22
Rd 3: 23, 22, 22
FS
4 sets of 4 @185
1 set of 1 @185
•
goblet squat 55#:8
push press 95#:6
front squat 95#:4
KB swings 55#:6
wall ball 20#:5
Tempo FS
3×4@185#
2×3@185#
WOD 55# kb 95# 20# we
7
7
5
6
6
31 total. Had more in me.
Strength 5×5 @85#
Tabata w/55# PP/FS and 30#KB
GS 7
PP 5
FS 4
KB 8
WB 5
Total: 29
FS
5 sets of 4 @185
goblet squat 55#: 10
push press 95#: 8
front squat 95#: 4
KB swings 55#: 4
wall ball 20#: 5
Total = 31
Strength @ 185
One set of 5, the rest were sets of 4
WOD – completed
Rough one for sure
Strength: tempo front squats @ 185
4/4/4/3/3
WOD:
GS: 55# – 7
PP: 75# – 8
FS: 75# – 5
KB: 55# – 6
WB: 20# – 5
————–
Total – 31
tempo front squat/giggles w erin
4@ 105#
wod w 65# and 45# kb
goblet: 7
push press: 7
front squat: 5
KB: 8
wb: 7
total: 34
5×4 tempo 205#
Goblet 70# – 8
P.P. 95# – 8
F. S. 95# – 5
K.B. miss a set so zero (3)
Wall ball 30# – missed a set so zero (5)
Total =
Super hard Monday… Thought it would be fun to go heavy, boy was I wrong.
FS 5@ 85, 105, 115, 115, 115
Goblet: 11,10,10,10,10,10,10,10 =10
PP: 10,10,10,10, 8,8,8,8=8
FS: 8,8,8,8,7,7,7,7=7
KBS: 9,9,9,9,9,9,9,9=9
WB: 7,7,7,6,6,6,6,6=6
Total: 40
Holy buns and shoulders!!! That was tough!
FS tempo: 55#,65#,65#,70#,75#
Tabata w/ 35kb & 55#
GS-7
PP-6
FS-5
KS-7
WB-6
Total-31
4:30 pm “2-a-day”
Strength:
Practiced double unders: 15 in a row (new PR)
Practices chest to bar and finally got a couple of them!!!
WOD:
6 reps for all intervals, 75#, 45# kb
6 reps x 5 = 30 total
FS
4sets of 5@120#
1set of 3@120# failed 3rd rep
WOD
7,6,1,5,1=20
Front Squat Tempo at 105#
WOD w/ 35# KB & 65# bar
Goblet squats- 9
Push Press-8
Front Squats-6
KB Swings-8
Wall Balls-5
Total- 36
Touché DB.
FS 5×5@ 55 (Trying to save back)
WOD w/ 25# KB and 55# Bar
Goblet: All 8’s = 8
PP: All 6’s = 6
FS: 5,3,3,0,3,3,3,3 = 0
KBS: All 8’s = 8
WB: 5,5,5,0,3,2,0,0 = 0
Total: 22
Major back pain! Need to work on FS technique.
FS w/ 205
4-4-4-4-4
wod w/ 70 & 95
GS: 8
PP: 5
FS: 3
KBS: 5
WB: 3
Actually done on 9-15-15
goblet squat 70#: All intervals were 8
push press 95#: All intervals were 10
front squat 95#: All intervals were 8
KB swings 70#: All intervals were 6
wall ball 20#: All intervals were 8
Total = 40