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Old 08-26-2009, 02:37 PM   #91
Blair Robert Lowe
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Re: August: 'tabata everything' challange

Gone on last weekend and I went through a slugfest of WOD yesterday instead of my usual gymnastics strength workout and DL.

Perhaps I can muster up to do Tabata Air Squats.
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Old 08-26-2009, 08:58 PM   #92
Stephen R. Lampl
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Re: August: 'tabata everything' challange

August Tabata Everything Challenge: Week 4, day 1.
Tabata Leg Lifts
(Legs straight - knees locked, raised to 45 degree angle, must not touch the deck in the down position on each rep - - no support).
15/15/17/16/17/16/16/17 = 129 (15 by strict Tabata scoring)

It was good to get back into it today - - gone all weekend to So. Cal with no chance to work out whatsoever. Yesterday, was so stiff that 1 1/2 hours of warm-ups, stretching, and more warm-ups didn't get rid of the kinks. Felt very likely I'd have injured myself if I pushed.
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Old 08-27-2009, 11:52 PM   #93
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Re: August: 'tabata everything' challange

August "Tabata Everything" Challenge: Week 4, Day 2.
Tabata Shoulder Presses @ 45#
12/14/14/9/9/7/7/6 = 78
(6 by strict Tabata scoring)
This took me by surprise - how quickly my shoulders fatigued.
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Old 08-28-2009, 11:06 AM   #94
Ted Apollo
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Re: August: 'tabata everything' challange

week 4: day 3 'tabata challenge' #65 hang power snatch -8/6/6/6/6/6/5/6

Done!

this was an interesting challenge. i really liked the freedom of choosing our own tabata exercise, but next time it might be interesting to program the whole challenge out.

i think doing tabatas has really translated into my metcon work. i set a pr on my bike after not riding it for two weeks while it was in the shop and i blew away my 'annie' pr a few days ago. i think i will continue to program these into my training.
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Old 08-28-2009, 11:36 AM   #95
Blair Robert Lowe
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Re: August: 'tabata everything' challange

I liked the idea of the tabata's and may switch over my entire metcon programming to mostly tabata's on my Wed/Sat/Sun metcon besides short, powerful metcons if I am looking into competition this fall.
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Old 08-29-2009, 10:44 AM   #96
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Re: August: 'tabata everything' challange

Quote:
Originally Posted by Ted Apollo View Post
week 4: day 3 'tabata challenge' #65 hang power snatch -8/6/6/6/6/6/5/6

Done!

this was an interesting challenge. i really liked the freedom of choosing our own tabata exercise, but next time it might be interesting to program the whole challenge out.

i think doing tabatas has really translated into my metcon work. i set a pr on my bike after not riding it for two weeks while it was in the shop and i blew away my 'annie' pr a few days ago. i think i will continue to program these into my training.
Ted,

Great job on a rather difficult Tabata - - Hang Power Snatch - - - Whoa!

Thank you, as always, for leading the charge and putting together another great, ".....constantly varied, intense, functional workout". These Tabatas have really helped - - though I didn't have time to go the full 20 minutes, I did a 15 minute Cindy the other day and basically accomplished my best 20:00 AMRAP figure in the 15! I'm going to try to finish up today doing another TSE and compare it with the one I did at the beginning of the Challenge. The only thing hanging me up today is the serious smoke from the Yosemite fire near here.

Take care!

Steve
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Old 08-29-2009, 12:12 PM   #97
Ted Apollo
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Re: August: 'tabata everything' challange

your welcome stephen and thank all of you guys for participating! it wouldn't be as fun without everyone's input. next month should be a bit more challenging since it is going to be a daily challenge.
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Old 09-03-2009, 03:12 PM   #98
Blair Robert Lowe
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Re: August: 'tabata everything' challange

It's not August anymore but last night I got around to trying tabata Air/BW/standard CF squats. I didn't warmup at all, just got my ipod stopwatch program on and went. A bit hard to watch as the light goes off and it dims. Perhaps, I could have done more with a WU, dunno.

20-17-16-16-16-16-14-15

Honestly, I can't say afterwards I was really winded. My legs were dying out and I felt I just couldn't cycle them fast enough. So I was strength-endurance limited vs VO2. I felt cheated. I think tabata burpees were a lot more metcon-able in comparison.

There was an interesting thread on the myspace forums (man, I hate them but I blame Veronica Carpenter) with Chip Conrad commenting that the original tabata protocol really was about pushing VO2MAX hard to 170% of normal sustainable.

w/f safe except for it being MyS, however I'm gonna copy and paste the relevant info because I hate the myspace forums to no end and I wouldn't want to ever advise anybody to go there. It's a waste of f'n time like going to dinner with vegans (for me). Great way to go home hungry.

http://forums.myspace.com/t/4595574....=3&SortOrder=0

Quote:
Tabata is a protocol, and a rower is a tool, so you could actually combine both and do rowing tabatas.

BUT a great deal of what is happening in the name of Tabata is not quite what the original studies were about. Tabata is more than just a 20 second on/10 second off interval protocol. It's 20 seconds at 170% of your VO2 max!!

Here's what the Study group did on a braked bike ergometer:

For four days per week they performed 7-8 sets of 20 seconds at 170% of VO2 max with 10 seconds rest between bouts. This was done after a 10 minute warm-up. When more than 9 sets could be completed, the wattage was increased by 11 watts. If the subjects could not maintain a cadence of 85RPM, the workout was ended.

In other words... that's working REALLY hard. So hard that someone CAN'T do more than 8 rounds. Oh, and it is working hard not by inducing muscle failure, but by pushing the limits of the heart and lungs.

THAT'S where most people get it wrong. Tabatas usually are hard because folks choose exercises that will tax the muscles first. Squat presses (I believe thrusters are their CF porn name)? The numbers for most folks drop per set because their legs or arms give out, failing to meet the 170% VO2max goal.

As Lyle McDonald wrote:

"My point is that to get the benefits of the Tabata protocol, the workload has to be that supra-maximal for it to be effective. Doing thrusters or KB swings or front squats with 65 lbs fo 20 seconds doesnít generate nearly the workload that was used during the actual study. Nor will it generate the benefits. You can call them Tabatas all you want but they assuredly arenít."
the whole point is tabata air squats used to crush me metabolically, don't feel my legs being any different today though perhaps yesterday they were still recovering from the day before of pistol jumps and floor glute ham. They didn't feel any different from usual.

I do remember tabata burpees being harder on the VO2. More complex movement I figure by being all body and a power movement in there as well.
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