work
tabata 'bottom-to-bottom' air squats
1 mile run
clock starts for run on rising from last squat.
this tabata concept is a tabata air squat but each rep begins at the bottom and ends at the bottom. the turn around at the top is immediate - no pause. the ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. interestingly, this air squat, in contrast to the "normal" tabata squat, motivates full hip extension. also, the ten second rests don't seem as short with this protocol.
post lowest rep interval and run time for score
compare to 23DEC10
Awesome video! Can't wait for B2B tabata squats. Sike.
ReplyDeleteRapids Crew ~
ReplyDelete"12 Days of Christmas"
Hansen ~ 33:47
El Tigre' ~ 34:18
Ksion ~ 35:18
Hepp ~ 38:11
Britt ~ 39:27
Fiegel ~ 41:39
tb ~ 42:16
Feidt ~ 45:17
Reeder ~ 53:06
Syd ~ DNF...Made it thru Rnd 11 (405 DL yesterday did him in)
95# for 7-10 BB
75# for 11 & 12 BB
Garski ~ 47:33
Reinke ~ 50:50
65# for BB
Wendt ~ 42:40
Munce ~ 45:25
Lil' Fiegs ~ 45:45
Feaster ~ 46:02
Great Job Everyone...We had a great turnout for the WOD... Special thanks to Chris R for helping with (actually re-writing) the WOD...
Chris ~ It was a tough mother! All the BWT stuff before the run...Then Round 7 hits and all those BB exercises...GREAT THOUGHTS & PROGRAMING as always by you!
ALL of YOU @ CFJAX ~ Have a Merry Christmas!!!
glad to hear the rapids crew are enjoying it thus far. i camt take full credit, if at all for the programming however. andy g. from crossfit takeover is the man to thank for all his input for it. thanks for ur assistance andy!
ReplyDeleteBritt from Rapids-
ReplyDeleteI'd like to personally thank Jax for their support and 'remote' coaching this year. As a crew, I think we have all made improvement in our weak areas of fitness by following your programming. We are PRing like crazy, getting better times on our workouts...and getting more fit in general!
I've been working out with these guys (and two gals) for one, very short year. I have grown to enjoy and embrace the lifestyle and community that has developed. Locally, and nationally, we are a community of people looking to better ourselves, everyone around us - leading by example.
I'd like to wish everyone a Merry Christmas! And give thanks..