Monday, January 19, 2009

Unexpected BTB Tabata Squats

(Crossfit T-shirts are good advertising)
Back Squat 5 x 3------------------ Bench Press 5 x 3
WU -------------------------------WU
45lbs x 5 2 sets -------------------45lbs x 5 x 2
100 x 5 ---------------------------67 x 5
145 x 3 ---------------------------89 x 3
195 x 3 ---------------------------116 x 2
work set --------------------------work set
225 x 5 ---------------------------135 x 5
236 x 5 ---------------------------157 x 5 (barely)
247 x 5 ---------------------------146 x 5
Today was a feeling out process, I haven't bench pressed in over 2 years. It has been a neglected lift along with the back squat and I expect to make big gains on these lifts in a short period of time.

During our workout, a really nice enthusiastic guy came up to us asking about Crossfit because of Mike's shirt. I will not preach to anyone at the gym but if someone comes up to talk to me I will take all the time in the world to talk with them. I gave him an overview, but actions speak louder than words. I wanted him to get a feeling of what a short intense workout is like and the fallout afterwords. So I did Bottom to Bottom Tabata Squats with him. (The last time I did this was at my level 1 certification course....I forgot how much it sucks) If you ever want to smoke someone legs out completely in only 4 minutes....BTB Tabata squats will do it.

Afterward's I explained more of the science behind what he did and how he could not match the lb/foot of work with a non-functional movement. FxD/T = Power and Power and exactly equal to intensity. Intensity is almost always the independent variable most commonly associated with maximizing favorable return of workouts. What does that mean? It is the short cut to the good stuff (results)...the 4 minutes he spent doing squats was better than any leg workout he could devise using fancy machines.

This all ties into my post from yesterday of being "enlightened"....if anyone disagreed with yesterdays post or today's, didn't like the way I went about discussing it, was offended, or just thinks I'm right out of er...I want to hear about it. Let's get a discussion going so we can all learn more.


  1. Those are the kind of people I like to meet. The ones who are willing to learn. It is so frustrating trying to explain the benefits of CrossFit to those people who are resistant to learning and advancing their knowledge or level of fitness. I try not to waste my time on explaining CrossFit or the Zone to people who think they already know it all. Did you invite the guy to do another CrossFit WOD? Get his name? If not maybe you will see him at the gym again. Keep us updated.

  2. Sean,

    I like your insights. While you sound like a Kool-aid drinker, you still do not have a severe case of "kool-aid" drinker where one thinks the only way to get fit is to follow the 3 on, 1 off CFHQ WOD.

    I agree with every thing you said in the last 2 posts. None of my friends CrossFit. One dabbles and often does his own WODs (these frequently include I can not take them or his programming seriously). He has been doing some CF WODs for about a year, I try to get him to commit, he sees my blog, but still will not give in. I do not mind. While hands down CrossFit is the best program I have seen it is not for everyone.