Monday 110411 Tabata and Run

Another new week... another new Sectionals WOD to look forward to!  It is exciting to head into the next week in anticipation of another chance to hit the competition hard once again.  But let's not look TOO far ahead.  Remember- CrossFit provides for us a DAILY chance to improve on a previous benchmark score OR to compete at something we have never seen before.  Today is one of those NEW chances to experiment with a novel combination of Tabata Squats and a mile run.  And this past Saturday it was the 20kg Atlas Stone toss... nice power output Debbie!

Monday

Tabata "Bottom to Bottom" Squat
Run 1 mile or Row 2000m


Clock starts for run/row on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata 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 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 Tabata number and Mile run/2000m row time to journals/chalkboards.