Tuesday, 09.02.08: Tabata

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CFE 3-5 hours before CrossFit main site WOD

Choose ONE of the following sports.

Tabata Protocol 20:10  (that is 20 seconds all out, 10 seconds total rest) x 8

 Swim: Use a pool or open water

 Bike: ** Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.

 Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Row 20:10 x 8

Christian Griffith, 4 days out from runnining the Superior Sawtooth 100. Dig into your pain box brother and finsh this one.

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22 Comments:

1. Brian,
Thanks again for another awesome run/endurance cert. Tina and I got just as much out of it (if not more) the second go round. The sample programming was also very helpful in getting an overall idea of how to train for endurance events. We will be eagerly awaiting the creation of a level 2 cert!

Chris & Tina
Comment by Chris Adams — September 1, 2008 at 2:44pm
2. C2: 115m first interval, 108 last interval, most were 111 or 112
Comment by anthony — September 1, 2008 at 5:16pm
3. Tabata Run out 4 and then back. Covered more ground on the way back! 0.98 km
Comment by Nolan — September 1, 2008 at 8:32pm
4. Correction: .79km covered during sprints. I'm glad my watch does splits with distance automatically. That way I can't cheat myself... Still happy with covering the whole distance on the way back, I'd really like to try these on the treadmill again.
Comment by Nolan — September 1, 2008 at 8:51pm
5. I've been supplementing the main page with CrossFit endurance lately. Most of the time the CFE page says to do their workout 3-5 hours before or after the main page. If I am pressed for time, is it okay to do them back to back, or should I just choose one.
Comment by Brian Dunlap — September 1, 2008 at 10:19pm
6. Swim: ~305 yards, in a pool. Started out around 42-45 yards per interval, slowed down a bit towards the end.
Comment by Jim — September 1, 2008 at 10:53pm
7. Great site. Very appreciated. I am running the NYC marathon - first one for me - and have been using your site and crossfit for my training. To those who have come before I have a couple of questions.
Does wearing a fuel belt negatively affect POSE running form?
Do crossfitters recommend eating during a 42Km race?
Thanks, you guys are awesome.
Comment by Reagan Weeks — September 2, 2008 at 12:52am
8. 51/m/195/6'3" Run Didn't do out and back - total distance just short of 1/2 mile (.77km) for sprints and rests total.
Comment by Frederick — September 2, 2008 at 3:48am
9. #7 (Reagan):

You should be fine wearing the fuel belt while running. It won't impose on the POSE technique. Also, eat during the run. A wise man once said once you hit three hours of working out anything goes. Get away from the powergels and other products like that. Good luck on the marathon!
Comment by J.D. — September 2, 2008 at 4:23am
10. M/275/6'3/28

C2 As Rx'd

935m total
Comment by Nathan Doyle — September 2, 2008 at 5:12am
11. Starting CFE running again, took 5 weeks off and maintained for the most part with short metcon/double unders. Did 10 tabata intervals today, first 6 up smaller hills to get to the big hill, last 4 to climb the big one. Good one

Comment by Dave G. — September 2, 2008 at 5:26am
12. stationary bike - 2.7 miles - this one hurt prepping for sprint tri end of Sept. completed WOD this morning - look forward to this training everyday..
Comment by brian f — September 2, 2008 at 6:24am
13. Run: 12% @ 11mph. made 6.5 rounds before things went sideways.
Keep up the good work guys. stoked to see the numbers that everyone have been putting up.
Comment by carl — September 2, 2008 at 7:11am
14. #7 Yes, eat during the run. Take gels with long-chain maltodextrin (Hammergel for example) for the quickest absorption. Start at about 45 minutes, have another 45 minutes later. I take two gels, depending on your time you might need 3. Don't listen to people who spout off to not take something - like "Powergels" - with no reason. The blackbox which is the dogma of crossfit is a welcome tool to add to science, but it doesn't replace it. I do the zone and crossfit and run, but science says eat and for the most part if you are running under 5 hrs you should eat gels.
Comment by Means Well — September 2, 2008 at 8:36am
15. #14 - Means Well, Curious about your duality with the zone and advocating using gels. Not calling you out, just being a skeptic about the whole thing (being pulled down the LSD / high carb road I am much quicker to read the fine print). Understand you are saying to eat on a long run, think we can agree on that part. Curious though why you would not try to balance your intake...
Comment by Marc H — September 2, 2008 at 10:52am
16. Out of country on beach vacation, ran all out in the sand barefoot marked my distance and tried to keep pace. Sand hurts. I love tabata when I am away from home, great way to sneak in a painful workout. BTW still hitting some Crossfit WOD's made up on my own usually involving some burpees, squats, large beach rock cleans etc. My wife is already embarassed. Glad to be back on the CFE site too many injuries this year hard to keep motivation up reading the comments section always gives me renewed drive.
Comment by Matt S — September 2, 2008 at 11:33am
17. Love the workouts..

Did C2 - approx 1030 m
Comment by Matteucs — September 2, 2008 at 11:38am
18. Bike: recumbant set @ 250 watts, 1.22 miles total distance
Comment by Nicholas Burgett — September 2, 2008 at 2:13pm
19. #7
Typically I never stray from the Paleo-Zone, but during training sessions or races of 1:30 and up is where I make an exception. Personally I usually consume one AccelGel every half hour starting on the hour mark. Although everyone varies in type and timing of eating perfered there is no question that you should eat during a marathon.

An elite endurance athlete\'s glycogen store usually only lasts for 1:30-2:00 hours depending on intensity. For an untrained athlete the time ranges from 1:00 -1:30. You cannot run for double that time without consuming calories or they will have to scrape you off the pavement at the 20 mile mark.
Comment by pain, its whats for dinner — September 2, 2008 at 3:03pm
20. #15 No problem with the questions. I zone because I believe in the having the right ratio of carbs and proteins for day to day living and training. During a normal day where you are crossfitting you really never dig past your glycogen stores with the typical 1hr crossfit workout which has, lets say, between 20mins and 40mins worth of hard intense work. In a marathon you will dig past your glycogen stores and you want your body (through your blood) to be fueled by sugar for as long as your body can keep up. The critical factor in a marathon is stomach emptying time (primarily for water, but you also need sugar). Proteins, large sugars and fat all slow absorption, which is what you want during most days, but in a marathon you want less than 20mins emptying. (note that I am using the term emptying a little too liberally here) Long chain maltodextrin has a good track record for this. Emptying also avoids upset stomach, although there are many factors involved and everyone is different. The studies on this are extensive. Some drink companies add proteins and/or what proteins are made from (amino acids), and some people like these drinks, but they are don't have much fact behind them. I think they are fine as I don't notice much of a difference. Drinks with whey protein are a different story. I would use these in a race over 5 hrs, but I would be going slower and might expect more stomach issues.
Comment by Means Well — September 2, 2008 at 8:01pm
21. My first CFE day... Did the bike on an airdyne

1.2 miles
Comment by Jonblaze — September 2, 2008 at 10:38pm
22. M/24/180
Run outside 935m
Comment by pipew — September 4, 2008 at 6:55am

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