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Old 09-09-2004, 11:41 PM   #1
Paul Scott Suliin
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OK, I've been wrasslin' with these WODs, and for the most part the bear has been eating me so far. Today's WOD was about typical - I lasted 5 minutes on machine-assisted pullups and dips. But I did learn a valuable little trick that I wanted to pass on here.

My arms and shoulders were shot after that 5 min, but I felt like I hadn't really exhausted my total body reserves. I still had some fight in my lower body. So what to do? I thought to myself - Crossfit principles: short, intense workouts. So I went to the elliptical trainer and made up a Tabata sprint routine on the fly:

200-250 steps/minute for 20 seconds
80-100 steps/minute for 10 seconds
Repeat for 4 minutes, then round out 5 minutes at 140-150 steps/minute.

After 5 minutes of that, the bear was ready for an after-dinner mint.

So, this is a nice trick for anyone who, like me, has problems with the WOD because of a particular weak bodypart: try a Tabata series with another major bodypart to round out your workout and give you more benefit than that weak part would allow you otherwise.

Comments from the experts are invited, please. Is this a good idea?
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Old 09-10-2004, 04:43 AM   #2
Larry Lindenman
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I think it is a great idea! Paul, make sure your working on your pullups and dips in your warmups. . .without any assistance. Even if it's one pullup and dip for three rounds. Every three weeks or month add a rep. I started using a jumpstretch band (over a year ago) to do multiple pullup reps, got rid of it within a week and recently (within a year) attained 32 pullups, just doing the wod and pullups for warmups.
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Old 09-10-2004, 08:06 AM   #3
Paul Scott Suliin
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Thanks, Larry. I'll give that a shot.

What, though, is a jumpstretch band? Is it like a medical theraband?
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Old 09-10-2004, 08:52 AM   #4
Beth Moscov
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Paul, last months Crossfit Journal was all about using these bands for assistance. I bet you could backorder it. Backorders are only $5 I believe. You can find it here: http://www.crossfit.com/cf-info/store_backissues_3.html

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Old 09-10-2004, 09:22 AM   #5
Mike Minium
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Paul,

Tabata anything is a great way to increase one's level of general fitness--so good job.

Having said that, I'd opt for tabata squats (bodyweight) instead next time. Give it a try and let us know how it goes.

Mike
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Old 09-10-2004, 10:24 AM   #6
Paul Scott Suliin
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I didn't think of Tabata squats. My gym doesn't have a medicine ball, but a Swiss ball in a corner or even a low bench might work for those, if I need something right then.
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Old 09-10-2004, 10:29 AM   #7
Graham Hayes
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Paul, you don't need any guide for your bum for tabata squats. That video is just an example. Tabata squats force good technique when you run out of strength to do it badly!
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Old 09-10-2004, 10:37 AM   #8
Paul Scott Suliin
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Am I right that proper form in T-squats is calves-to-thighs, knees-over-toes?
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Old 09-10-2004, 01:29 PM   #9
Mike Minium
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The main thing with t-squats is to ensure that you go to at least parallel depth. If you can crank out 20+ reps (22 is the CF gold standard, some go as high as 25-26) per 20 seconds going calves to hams, more power to you.

Regarding the knees-over-toes thing, endeavor to keep the shin in a relatively fixed position, to the extent it's possible (usually not possible at the bottom of a deep, butt-to-calves squat). There was some discussion on this point here:

http://www.crossfit.com/discus/messages/22/4622.html


Mike
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Old 09-10-2004, 03:05 PM   #10
Steve Shafley
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A nasty little tabata move I like is tabata woodchoppers with the medicine ball.
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