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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 10-28-2005, 05:32 PM   #1
Charlie Reid
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I just got my new gymboss.com interval timer and i want to start throwing in some tabata workouts. I've heard of dan john's Front Squat tabata workout w/65#. Anybody have any favorites?
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Old 10-28-2005, 06:35 PM   #2
Adrian Bozman
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2 pood kettlebell swings.

Make sure you pull the weight back down from the top of the swing to fully appreciate your burining spinal erectors/glutes/hammies.

Burpees with a pushup and a jump to pullup under a high bar. Fun.

I once had a co-worker time me out on these(I work at a gym) and afterwords I'm sweating and recovering on the ground. She looks at me and asks "where are you feeling that?"...all I could say was "above my ankles and below my neck!".

Have fun.
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Old 10-28-2005, 07:26 PM   #3
Kenneth Urakawa
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I think the original sprint protocol is overlooked a lot. That'll bring pukie out to play.
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Old 10-28-2005, 08:08 PM   #4
Jim Glover
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My favorite is one I call Tabata That (Expletive for rear end).

5 minutes each exercise
Ground and pound on a heavy bag laying on the ground of course. 1 minute in the guard, 1 minute half guard, 1 minute side mount, 1 minute knee in stomach and 1 minute mounted.

Sprawls for 5 minutes

5 minutes of punch outs on a hanging heavy bag.
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Old 10-28-2005, 08:50 PM   #5
Brian Nesmith
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Tabata Bar Hopping
All the following are with the standard 4 minute protocol.

1. Grab an Oly 'bar' without weight (45lbs.)and do Tabata thrusters. One minute rest.

2. Grab a pullup 'bar' (I use rings) and do Tabata pullups. One minute rest.

3. Grab the unloaded Oly bar again and do Tabata front squats. I get so tired by this point that I have to switch grips going from front to zercher to back squats all in the same 4 minute set.

4. Go to a bar. Recover. (one minute rest optional)

(Message edited by brian nesmith on October 28, 2005)
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Old 10-29-2005, 07:52 AM   #6
Mike Burgener
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tabata ball slams and tabat wall balls together. 8 rounds of ball slams followed by the 8 rounds of wall balls!! my students love em but hate em!!!
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Old 10-29-2005, 01:50 PM   #7
Garry Berryhill
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Bottom to bottom free squats. It gets the job done, seems to spare your CNS and it's not so much that you can't paste it onto the end of your workouts.
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Old 10-29-2005, 03:03 PM   #8
Andrew Gray
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I did the tabata wall ball a couple weeks ago and thought I was going to die. That was rediculously hard! Right after doing that we had a one interval rest then into regular tabata squats. I would like to try it with the ball slams though, I think they would compliment eachother better (although my arms might fall off).

Another tabata I used to like was box jumps. Haven't tried it recently though.

When I feel like a light day I will sometimes do tabata one handed muscle-ups while carrying a bodyweight sandbag, you know, just to stretch the muscles out a little.
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Old 10-29-2005, 03:39 PM   #9
Adrian Bozman
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Yeah, I started adding those musle ups into my sandbag training too.. Got bored though.

Sometimes I just wish I could just find something challenging...sigh.
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Old 10-29-2005, 07:47 PM   #10
Brad Morris
 
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Hill sprints using tabata intevals are great, if you have a long hill of at least 1 mile or 1.6km near you.
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