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.