Wednesday 09.14.11
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The “Tabata”
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
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!
You will be posting your score = least number of squats in an interval and your mile run time.
I wasn't able to do the run this morning because the girls are sleeping, so I opted to do the work out from 8/26 and got a 11:15 on time. I'm hoping to do today's workout this evening.
9 barely
11:27
i remember ages ago when i could run the mile in under 8. guess that's what happens when you take a 15 year break from running.
20 ("rest time" in deep squat was the hardest)
9:23 (no shoes on treadmill – left mine in Idaho)
Found your blog Jenni! I'm going to try this out. Love that the workout is quick, I don't have much time these days!
18
7:51
Dang Amber! I can't believe your lowest rep was 20! Go girl! YOur right, the "rest" was the hardest! Welcome to CrossFit! 😉
I'm cheating and have to run when Brett gets home but 14 was my lowest rep.
16 was my lowest rep. My highest was only 18, so Amber is truly my IDOL!
7:13 minute mile
haha… well, my legs are about half the length of yours and Jenni's, so it doesn't take as long to bend down. 😉