061115 Wednesday

++ Next Workout Is Fri, Nov 17 0600H @ Larkey Park ++

Leaf blowers are for sissies, at Diablo CrossFit we do Tabata squats to blow leaves.

Workout:

Run 400m

Tabata squats

Tabata Push ups

Tabata Hang power clean (10, 25, 35, or 45lb dumbells)

Run 400m

A Tabata interval is 20 sec of work followed by 10 sec of rest, for 8 rounds (3:50 total if you don’t count the last 10 sec rest). Your score is the lowest rep count for any of the rounds. Key is to pace yourself for highest average output.

Your score for this workout is your addition of the three tabata exercises divided by the total number of seconds for the runs.

For example 15 sq, 10 p/u, 10 hpc = 35 tabata total, divided by the total number of seconds taken during the runs (2 min runs each time would be 240 s total). The ‘score’ for this example would be 0.167.

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  • JJones

    Jeremy’s score: 0.217
    Takis’ score: 0.171
    Craig’s score: 0.162

    It looks like Craig needs more Tabata practice (and GOOD EFFORT by the ‘new guy’ Takis!).

  • JJones

    Oh yeah,

    we all used 45lbs for the hang power cleans

  • Craig

    Damn Tabata b.s. What the hell does it tell you anyway??

    Well, ok, maybe it’s telling me that I need to manage my sets more carefully! Or, perhaps I need build my Glycolytic endurance…

    Funny thing, in 10k’s and Triathlons, I was always guilty of starting hard and finishing weak. I need to learn to spread the effort.

    Example: Pushups 20, 16, 16, 14, 12, 12, 10, 8 uggh.

  • JJones

    If you would have paced yourself, you could have probably pulled a 14 or 15.

    Maybe we should start “Tabata Tuesdays”?

  • Rob Barnum

    Ended with 40 reps and 220 seconds for a score of

    .182

    Sorry I missed ya guys! Looks cozy out there!

  • Rob Barnum

    Ended with 40 reps and 220 seconds for a score of

    .182

    I used 40 lbs dumbbell…

    Sorry I missed ya guys! Looks cozy out there!