CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 03-03-2008, 09:14 PM   #1
James Rios
Member James Rios is offline
 
James Rios's Avatar
 
Profile:
Join Date: Nov 2007
Location: Whittier  CA
Posts: 540
Arrow Tabata warm-up

Hey everyone

I have a project for one of my classes that requires me to lead a workout session. I deviously decided to introduce my class to Dr. Tabata...

we are going to do:

Push-ups
Sit-ups
Squats
Burpees

But we need a warm up and cool down for the class as well.
we have no equipment what so ever not even a pull up bar.

any suggestions
  Reply With Quote
Old 03-04-2008, 04:15 AM   #2
Gerhard Lavin
Member Gerhard Lavin is offline
 
Profile:
Join Date: Jun 2005
Location: Berlin  Germany
Posts: 973
Re: Tabata warm-up

Here (WFS) is a good warmup with videos that requires no equipment. Maybe do some jogging, star jumps etc beforehand to get the blood flowing.
  Reply With Quote
Old 03-04-2008, 07:40 AM   #3
Matt DeMinico
Affiliate Matt DeMinico is offline
 
Matt DeMinico's Avatar
 
Profile:
Join Date: Feb 2007
Location: Sterling Heights  MI
Posts: 1,939
Re: Tabata warm-up

Tabata burpees? What are you, Satan incarnate?
  Reply With Quote
Old 03-04-2008, 08:48 AM   #4
Martin Schap
Member Martin Schap is offline
 
Martin Schap's Avatar
 
Profile:
Join Date: Jan 2006
Location: Lafayette  IN
Posts: 523
Re: Tabata warm-up

A word of warning. Tabatas, like Tequila, tend to sneak up on you. I once took my brother in law through "Tabata Something Else" and spent the whole rest of the day wondering how I would break it to his family that I had killed him by giving him rhabdo. In the end he didn't die, but he did spend the entire day lying down after our mid-morning workout. He is a reasonably fit guy too. Former HS wrestler and gymnast who still works out fairly consistently and does a lot of acrobatic/gymnastic type stuff.

If I was leading that class I might have them JOG (not run) a 400 between exercises or use the "Tabata This" format where you get a full minute off after each exercise. That will give people a chance to realize how tired they are rather than keep going just because it hasn't caught up with them yet. The last thing you want to do is hurt these poor unsuspecting people. It would be so embarassing to have to repeat the class because you inadvertently killed somebody.
  Reply With Quote
Old 03-04-2008, 05:40 PM   #5
James Rios
Member James Rios is offline
 
James Rios's Avatar
 
Profile:
Join Date: Nov 2007
Location: Whittier  CA
Posts: 540
Re: Tabata warm-up

dont worry im not giving them strict tabata. they are getting HUGE breaks in between each different exercise. like 5 min+.

(LOL i just realized ow ridiculous that sounds. a five min break considered HUGE.)

THANKS A WHOLE LOT though. that first link looks perfect but if anyone else has anymore ideas keep them coming.

Last edited by James Rios; 03-04-2008 at 05:43 PM.. Reason: forgot to say thank you.
  Reply With Quote
Old 03-04-2008, 07:09 PM   #6
Doug Holland
Member Doug Holland is offline
 
Doug Holland's Avatar
 
Profile:
Join Date: Feb 2008
Location: Andover  Ohio
Posts: 520
Re: Tabata warm-up

Martin,

Now you made me want to try tabata. I never done that one yet. Hope I don't croak.



DOug
  Reply With Quote
Old 03-04-2008, 07:45 PM   #7
Martin Schap
Member Martin Schap is offline
 
Martin Schap's Avatar
 
Profile:
Join Date: Jan 2006
Location: Lafayette  IN
Posts: 523
Re: Tabata warm-up

Doug
Glad to be of service. I hope you don't die too. You seem a decent enough guy. Do you have a will? I mean, you'll be fine, but we should all have these things in order...
  Reply With Quote
Old 03-05-2008, 08:11 AM   #8
Matt DeMinico
Affiliate Matt DeMinico is offline
 
Matt DeMinico's Avatar
 
Profile:
Join Date: Feb 2007
Location: Sterling Heights  MI
Posts: 1,939
Re: Tabata warm-up

Just a quick note: When someone's new(er) to my gym, if we do a tabata workout, it's 4 rounds of 15 seconds on, 15 seconds off, and rest maybe a minute inbetween each exercise (squats, pushups, etc)
  Reply With Quote
Old 03-05-2008, 02:12 PM   #9
Nick Gagnon
Member Nick Gagnon is offline
 
Profile:
Join Date: Sep 2005
Location: Chanhassen  Minnesota
Posts: 317
Re: Tabata warm-up

What kind of class is this? I would be sure to ensure all of the particpants are physically ready, as even one max effort bout of something simple like tabata burpees could demolish someone. Just be careful with what you are trying do.
  Reply With Quote
Old 03-05-2008, 02:40 PM   #10
Bill Getty
Member Bill Getty is offline
 
Profile:
Join Date: Jan 2008
Location: Belgrade  ME
Posts: 9
Re: Tabata warm-up

Quote:
Originally Posted by Matt DeMinico View Post
Tabata burpees? What are you, Satan incarnate?
I have to agree with Matt about the burpees. Why use Burpees to introduce Tabata? Doing pushups and then Burpees will be VERY difficult to manage. If you have no equipment, how about using tuck jumps or walking lunge steps in place of the burpees...or up/downs or simply jumping jacks? Squats and situps will be manageable.

We often do a one minute jog - rest - two minute jog - rest for a warm up. Throw in some high knees, butt kicks, shuffles, bounding and you've got a warmed up body

Good luck with your class.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
what is a warm up? Dylan Eddy Fitness 10 02-01-2008 10:05 PM
Warm-up for Tabata Run Dan Hollingsworth Exercises 12 01-27-2008 06:40 PM
Warm-up Ruth Ingram Starting 4 11-14-2007 05:02 AM
Warm ups? Adjusting my Warm up! Steve Sheffar Workout of the Day 6 07-04-2007 11:45 AM
Warm up Gary Mills Starting 7 11-24-2003 06:45 PM


All times are GMT -7. The time now is 07:44 AM.


CrossFit is a registered trademark of CrossFit Inc.