Heavy Tabata

FREE INTRO CLASSES:
Wed, Dec 1 @ 6:30pm
Sat, Dec 4 @ 10am
ELEMENTS WORKSHOPS (Tues/Thurs):
#168 @8:00am: Nov 30; Dec 2,7,9,14,16 (3 slots left)
#169 @6:30pm: Nov 30; Dec 2,7,9,14,16 (2 slots left)
#170 @5:30pm: Dec 2,7,9,14,16,21 (4 slots left)
#171 @8:30pm: Dec 9,14,16,21,23,28 (2 slots left)
#172 @6:00am: Dec 14,16,21,23,28,30
#173 @7:00am: Dec 21,23,28,30; Jan 4,6

Sunday 101128
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll
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 Tabata score for each exercise to comments and total for final score.

BLACK BOX EVENTS:
Visiting Coach C.J. Martin, Sat, Dec 11, 9-11am (9 slots left)
Miracle on 33rd Street
Thai beef salad
Guts + glory
The incredible flying nonagenarian

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski
  • mike r

    3 pull up (25lb), 10 squats (45lb), 1 dip (25lb), 8 deadlift (165lb) = 22

  • Jason L

    2 pullups, 10 squats, 3 dips, 8 deadlifts = 23 Rx

  • keller

    worked on power clean motion, then:
    50-40-30-20-10 double under, with 10 burpees between each interval – 6:47

  • Jai

    Score: 17
    1 pull up (unweighted, strict, 2-2-2-2-1-1-1-1)
    8 squats (25#, 8*8)
    4 dips (black string, 6-6-6-5-4-4-4-4, I think)
    4 deadlifts (85#, 8-6-5-4-4-4-4)

  • Jamie F.

    Pull-Up = 1
    Squat = 10
    Ring Dip = 1
    Deadlift = 3
    —————
    Total = 15 as RX’ed

  • Emily

    did Annie today at my local globo gym..CFPC is closed on Sundays (welcome to UT!)
    7:59 (PR!)
    un-anchored, no ab mat
    happy with that! PR by 1 sec, but I’m 7000′ up and last PR was anchored w/ab mat

  • Hari

    Regarding Monday’s WOD:
    Any WOD with timed rest intervals is rough. Today’s WOD is an exceedingly difficult way to run 4K. The lesson (the same as with today’s heavy Tabata) is pacing. You want to learn how you quickly you recover from various intensity efforts. The goal is to minimize your total time. If you go out too fast early, you will pay thereafter. Taking 15 seconds off your first mile run could increase the sum of your subsequent run times by more than a minute.
    Look at Karianne Dickson’s times posted on the Main Site (6:08, 4:30, 2:58, 1:20). All the runs are impressive, but what is more impressive is that her pace steadily increased (1:32, 1:30, 1:29, 1:20) per 400. There is a reason she took first place at last year’s NY-NJ Sectionals.
    Do yourself and your fellow Black Box members a favor. Post your times and a brief summary of your experience to comments.

  • elizabeth j

    18 total:
    1 pullup (these started out strict, but the last few rounds called for a bit of a kip)
    10 squats (25#)
    2 dips (with the black band)
    5 dls (@115#)

  • Jai

    I think this guy did Tabata shots… (thanks to Mishik for the link)
    http://www.youtube.com/watch?v=Ti3UL_mVHHI

  • mike n.

    1,6,2,5 = 14 rx’d
    blew one of the squat rounds and came out too fast on the DL’s

  • Adam H

    17 RX
    Not positive on the breakdown but I think it was this:
    2, 8, 1, 6