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Exercises Movements, technique & proper execution

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Old 03-18-2005, 04:34 PM   #1
Pat Janes
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Had nothing else planned for the day and I'd heard plenty about them, so I tried a set of Tabata Front Squats with 30kg. So much harder than it sounds... it's "only" 4 minutes, after all.

Got sets of 14/13/13/13/12/12/11/10; so I had a gradual decline.

Started seriously sucking wind after the 3rd round; by about the 5th-6th rounds my legs started really feeling it. Felt light-headed and a little groggy afterwards. Great stuff!

Oh, and I didn't rack the bar in between sets; just kept it up on my shoulders; my whole body was shaking in the final couple of sets.

Almost a spiritual experience, these are; I'll definitely be trying them again.
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Old 03-18-2005, 04:38 PM   #2
James R. Climer
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Pat, I really wish you would've kept this one to yourself...I'm just too easily influenced into trying things I later regret.
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Old 03-18-2005, 09:02 PM   #3
Pat Janes
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That's exactly why I tried it, James... so much to do, so little time...

I've read a couple of postings from Dan John on doing these with chains too. I think they'd get pretty demoralising towards the final sets.

You can also use more weight, but 30kg isn't that far from 1/2 my bodyweight (64.5kg), so that's more than enough for me, I think.
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Old 03-18-2005, 09:36 PM   #4
Ron Nelson
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Coach,
If you read this, Pat was just kidding. He would never try this. As a matter of fact, what sane human would? What's that, Crossfitter aren't sane humans? Oh, forgot about that.
What's that Coach, we should do B2B tabata front squats? Well sure, why not.
Hey, let's do my favorite, Tabata Turkish get ups!! Pukie will be waiting for us when we finish!!

Thanks Pat! I always thought Dan John was just kidding about these!
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Old 03-18-2005, 10:10 PM   #5
James R. Climer
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Yes it must a ruse, humans are incapable of such things...

...So Pat, I'll let you know my 45% BW 210 lbs (95 kg) => 95 lbs (43 kg) Tabata front squat score in the AM

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Old 03-19-2005, 08:48 AM   #6
Pat Janes
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Hah!!

You beat me to it, Ron..! I was thinking of B2B Tabata Front Squats earlier this evening; just hadn't had a chance to post. Great idea.

It's the winds of change, guys; we've seen some weighted pullups occasionally in the WOD in recent times. It's only a matter of time before some of our other favourite bodyweight exercises are joined by some iron.
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Old 03-19-2005, 11:56 AM   #7
James R. Climer
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10/10/8/8/8/6/6/8
Everything hurt, thanx Pat
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Old 03-19-2005, 05:10 PM   #8
Brian Gibson
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Oh my goodness. :wink:
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Old 03-20-2005, 09:50 AM   #9
Ross Hunt
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95#@175 pounds: 11/10/10/8/8/8/8/8.

Pat, it's funny that you mention that you started sucking wind on the third round and started really feeling it in the legs on the fifth. It was rather the reverse for me; the leg pain started at round three (after which the drop off in score is evident), but I didn't really start breathing hard until round five, and the overall aerobic impact of these wasn't tremendous.

This is really one of those protocols that lets you know whether your weak point is systemic endurance or local endurance.
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Old 03-20-2005, 02:25 PM   #10
Dan John
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The chains stop you from "gliding" the finish...you have to power up through each rep. I use them to prep the O lifts...meets, especially...and I think the nervous system learns that you just don't stop. I basically don't go heavy in training on the FS anymore, but I don't miss lifts with the Tabata work...
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