“Tabata Something Else”

Tuesday 20091110

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Prowler Drag: 2 laps (200m)

WOD: “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

Tabata Intervals Of Each Exercise: 8 8 8 6 4 3

Pull-ups (assistance w/ band): None Black/Red Purple Green Green Green

Push-ups (assistance with box): None None 12” 16” 20-24” Wall

ABMAT Sit-ups (No GHD Sit-ups!): None None None None None Band

Squats (“Air” - No Weight): None None None None None None

*WOD Scalings are normally stolen or heavily “influenced” from Brand X.

*assistance suggestions are just that... suggestions. If you can use less assistance than listed, then by all means...use less assistance!

Clarification:

•Tabata Interval- “20 seconds of work followed by ten seconds of rest”
•You will do “X” # of intervals of each exercise
•“There is no rest between exercises”- you will move directly from doing pull-ups to starting push-ups during the ten seconds of rest at the end of your last Pull-up “Tabata Interval”.
•Your score is all repetitions added together.

PULL YOUR HEAD OUT OF YOUR @$$ AND LEARN MORE ABOUT TABATA!!:

ABSTRACT

Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

View Abstract At PubMed.gov

Notice that nowhere does Dr. Tabata say “All-Out” or “Maximum Effort”. Unfortunately very reputable websites promote this bullshit and it is very frustrating. Tabata’s athletes did this day in and day out for several weeks. “All-Out” or “Maximum Effort” would have lead to disaster over that time frame for his elite athletes. Metrics and benchmarks were in place so effort can be regulated and trackable.

Using a stationary bike, the athletes had to be able to hold a particular wattage at 85rpm across all intervals before he would ratchet up their wattage 10%. Wattage was the true measure...not VO2max!! VO2max was used to get the athlete into the ball-park of effort which is why the abstract reads “about 170%”. Wattage and cadence are specified exactly. Further, VO2Max is not accurate across athletes, or results to fitness and day-in/day-out activities, which is why it has been pushed to the ash heap. Based on the abstract above, the logic would demand you be able to do 10 pull-ups across all intervals before you moved up to trying 11. “Exhaustive” is used as a descriptor of the “training period” of exercise, not each particular interval. Also the term “interval” is indicative.

This workout (Tabata Something Else) scores off of TOTAL reps. Why would you sacrifice your score because you went “All-Out” like a bat out of hell up front, put yourself into a state oxygen debt and lactic acid build up, only to get a shitty score?? CrossFit.com did not ask you to do that in the instructions, did it??

In the workout “Tabata This” The lowest # of repetitions per exercise is recorded. How do you get the best score if you shit the bed after the first three intervals. You have to give a measured effort to score well! Coach and Lauren must know this, why else would they not say go “All-Out”, and yet do ask for TOTAL reps for “Tabata Something Else” and lowest rep interval per exercise in “Tabata This”.

Both of these Tabata formats demand exhaustive effort by understanding just how to harness the athletes motivation, since there is no wattage meter available. However total reps are the measure. Period.

Think through this and choose efforts you can hold across more evenly and you will get a better score. The goal is to be “exhausted” by the end of the bout of intervals so that you get the most reps. Next time you can plan based off of last performance, like you would “Grace” or your CrossFit Total.

At the CrossFit Games, if they did a Tabata event, how would attempt the event? Would you go “all out” from the start? Or would you plan the intervals?

Don’t believe me? Try it on the Concept 2, where you can track wattage. Go all out, from the get go for one bout of 8 intervals. Wait a day or two, then try again and dial in about what feels like a 85% effort (controlled aggression) on the first one. Then match that wattage output across all remaining sets. Every time I have seen it, the initial restraint pays off in total distance covered. Huge. Once you know the wattage or any other metric available, you can plan further attempts.

If you were to attempt Tabata Intervals daily (Like Dr. Tabata and his speedskaters did), would you truly go all out or go more measured through the intervals?? My contention is that if you said “all out”, then your training inexperience is showing or you don’t truly understand what “all-out” / “maximum effort” means.

Remember:

YOUR SCORE IS THE MEASURE OF YOUR FITNESS, NOT YOUR EFFORT!!! This is true in Life, Sport and CrossFit workouts.

CASH OUT:

Prowler Drag (Backward): 1 lap (100m)

VIDEOS:

Tabata Something Else

Tabata Something Else, Rob Miller...[wmv][mov]

Pull-up

Pull-up...wmv

Kipping Pullup Concepts...

Kipping Pullups, Step 1...[wmv][mov]

Kipping Pullups, Step 2...[wmv][mov]