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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 06-22-2006, 09:25 PM   #1
Mike Hom
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so I came up with this workout for a friend of mine who is reasonably fit, likes to sprint, and is competent at thrusters. i figured he would like a dose of tabata as he has focused only on very short intervals in his HIIT. so anyway, here's the workout:

Tabata thrusters -- 4 intervals
2x Sprint 200m -- sprint every 2 minutes
Tabata thrusters -- 6 intervals
4x Sprint 200m -- sprint every 2 minutes
Tabata thrusters -- 6 intervals
2x Sprint 200m -- sprint every 2 minutes
Tabata thrusters -- 4 intervals

The weight used is negotiable depending on individual's conditioning.

I prescribed my friend 65 lbs. but I could see someone using 95 lbs. or possibly up to 115 lbs.

my reasoning for this workout is this (beyond just making my friend vomit! ;) ):

tabata training, as most people know, improves both maximum aerobic and anaerobic capacity. i've done tabata thrusters so i'm very familiar with how it feels but beyond the feeling of lactic acid coursing through my veins, the logic i've come up with is that combining tabata and a large compound movement that is muscularly taxing would elicit huge stimulus in aerobic, anaerobic, and muscular capacity.

finally, taking a short sprint (which imo is purely anaerobic) would elicit an additional anaerobic stimulus that most likely crosses over to muscular capacity.

does this sound right? i'm ultimately just trying to start a discussion on the how's and why's of exercise and physiology and the CrossFit workouts that people come up with.
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Old 06-23-2006, 10:55 AM   #2
Jeremy Jones
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I'll try that workout. . .


after I grow a third lung.


I would think that for me personally, I would end up with very very low scores on the final tabatas rounds as well as walking on the final "sprints". Mainly due to a lack of gas exchange (short sprints maybe considered anarobic but when I 'sprint' 200m I am breathing pretty hard).

I would think that a "as many times as you can in X minutes" might work a little better here so that people can manage their own rest periods accordingly. Something like:

Tabata thrusters -- 4 intervals
2x Sprint 200m

As many times as you can in 15 minutes.
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Old 06-23-2006, 02:53 PM   #3
Laura Rucker
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my reasoning for this workout is this (beyond just making my friend vomit! ;) ):

Whatever, mike.... :rofl:

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Old 06-23-2006, 04:19 PM   #4
Hone Watson
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You should video it for us.

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Old 06-23-2006, 04:43 PM   #5
Ross Hunt
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I prophesy that your sprint quality will drop remarkably after the first interval.

It would be difficult. Would it be the most efficient way to a faster 200m? Almost certainly not. Could it be useful cross-training if you're also doing enough strength and speed work? Very likely.
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