Sunday, November 20, 2011

Monday 111121 Tabata Squat and Mile Run

News Flash: CFM's Recent Sunday Afternoon Flood Scoops Spartan Race Excitement
Lots of awesomeness to Report from Spartan Race.... but let's save that for future posts when it can get its fair share of the limelight... and we will continue into the 2nd week with our Relaxation Habit, remember; 4-10 minutes of focused relaxation- be sure to get specific about what exactly you choose to commit to!

Important: All classes are scheduled to meet tomorrow- though AM classes will do all work OUTSIDE.   All who are interested and able to provide assistance in clean up efforts will be thanked profusely... and put to work almost immediately.  PRIORITY however, is your WOD.  Then clean up.
T is one of a few CFM expert wet dry vac operators.
News from the Trenches
Thanks to Scott, Curt, T, AC, David, Fa, Bailey, Robert, Jason, Damon, Kristin, Bill and soon to be brother-in-law John and soon to be father-in law Jack, for showing up yesterday to bail us out...AGAIN.  We were 5-6 inches under water after only a 30 minute deluge... and it came down HARD.  Scott came in with expert emergency/disaster management skills and reconstructed the dam I attempted to build- which "saved" the front room from flooding.  Curt provided critical triage as well.  Jack and John worked behind the flood gates when tensions were still a little high.  Then the troops came in to begin the clean up efforts.  Robert and Damon are amazing on the wet dry vac... and T came in with extremely solid closing work on the vaccuming- you guys are good.   Jason, Robert, David, AC and Damon moved ALL of the 100 pound horsestall mats (lots more of that to come tomorrow after they are all cleaned off).  Bill and F moved equipment and managed many tasks while Kristin did some of the final clean up toweling down.  Thanks to David for the Howdy's dinner break!  And now for a little relaxing and contemplative break, take it away Rasta Bus:
A CFM sighting!.... Ain't it the truth Bob?!
Monday's WODs- classes at 7, 9, 10am and 5 and 7pm.  6pm Strength with Ondrej

Tabata "Bottom to Bottom" Squat
Run 1 mile or Row 2k
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 score and mile run time ON THE BACK OF THE FRONT DOOR :) 
 It's still a little messy in the front room!


  1. I remember those clean up times!
    Always good to know u can count on
    The members of CFM..

  2. You got it Jonny... thanks for you and JEssica checking in!... hope you are doing well.