***Important Announcement***
- Please review all of the announcements on yesterday’s post, and please try to make our information session on Tuesday evening. We ask that you RSVP within yesterday’s comments.
- Many, many, many thanks to Cari D. for designing our logo and updating the banner that Matt W. created earlier this year. We cannot wait to parade her hard work around this great city.
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“Four-eleven”
for time:
two rounds; rest one minute between rounds,
tabata bottom-to-bottom squat*
+ 1-mile run
*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves. There is no rest between the second Tabata round and the one-mile run.
This workout is scored by both the time and the least number of repetitions completed for each, eight-set Tabata round.
Compare results to February 13, 2009.
How long does each round of tabatas last? JW
Want to make sure I understand.
1. Do the bottom-to bottom tabata squats – 20 seconds of movement with 10 seconds of rest (at the bottom of the quat) for 8 rounds.
2. Rest for 1 minute
3. Repeat Everything in #1
4. Rest again for 1 minute
5. Run 1 mile
Is that right?
I have been completely confused by these instructions…
Sorry – can someone explain to me what a tabata is? I couldn’t find it in the exercise descriptions. Thanks! Lisa
Ok, folks. A “Tabata” is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.
Michelle’s description was exactly right—except there is no rest between the second round of Tabata bottom-to-bottom squats and the one-mile run.
John
I created a word document to take to wod as follows:
1. Start Clock
Tabata Round #1
1. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
2. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
3. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
4. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
5. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
6. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
7. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
8. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
Low Score: __________
Rest one minute
Tabata Round #2
1. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
2. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
3. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
4. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
5. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
6. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
7. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
8. Squat – 20 seconds #_______ Rest (bottom position) – 10 seconds
Low Score: ___________
Run one mile
Stop Clock
Total Time Elapsed:_____________
Thanks guys!
We’re such jerks. We completely forgot to mention that Baykay nabbed her first pull-up yesterday—with an overhand grip, no less. We’re so glad she saved it for the new space.
Congratulations, kiddo.
John
baykay!!! woot!
Congratulations Rebekka!
first round 10
second round 11
total time 18:00
Awesome Baykay!
17:10 8 (btb rom), 9 (btb rom*)
*you are not such jerks. I’ll tell you about such jerks. A man on the treadmill behind me at you-know-where actually stopped me during round 6 of the second tabata and pulled out his iPod ear buds to tell me I was distracting him, that I needed to stop or move out of his way, and that I should Iknow that I looked stupid going up and down, up and down, etc. I told him I was sorry I distracted him and that I hadn’t intended to do so, then I looked at my watch and realized he totally interupted my WOD – I was really working hard to improve my rom in the second tabata – I told him so and he dismissively waived me off and told me to go away. Jeff W. helpfully suggested I challenge him to Fran. Anyway, as I was leaving the locker room he came in and I gave him one last chance to apologize to me – he literally started whining about how I needed to apologize to him (I already had), then some guy came around the lockers and said he saw everything and this guy was way out of line, etc. Treadmill Man (he lookd like Dennis the Menace’s father) kept insisting his rights and aesthetic sensibilities had been trampled by me squatting in his vicinity and moving “up and down”. I’ve seen people be inconsiderate before, but never so intentionally and consciously rude and demeaning. Sorry, I had to let it out.
And well done, Rebecca. That is so gratifying! There are many, many more to come!
Nice work BayKay!
First round 10
Second round 10
total time 17:30
Lisa
Way to go BayKay!
Ted, I am impressed. You were way more patient that I would have been with that knucklehead! I think I would have told him that he smelled bad or commented on his gym attire or anything to make him feel self conscience. My blood began to boil as I read your post. Unbelievable!!!
702
round 1: 13
round 2: 10
total time: 38 mins
running = suck
and good job baykay!
thanks guys!
Ted,
Next time this happens, harness the anti-bullshit power of Coach Main and get CLOSER to him with your squats.
No apologies necessary. See you tomorrow,
Melody
Round 1: 13
Round 2: 12
Time: 17:28
John, this is a little random but do you perhaps remember the max number of squats/20s from the last time? Although the minimum number per round increased I think I was slower and completed fewer overall.
I think it was 25…
John
Arrgg, ok, yesterday only 23 and from there rapidly declined