CrossFit Clarksville: October 2007

The tabata protocol is used in several different WOD's. For a history lesson and several opinions on the use of the tabata protocol, google will spit out plenty of links. What I'm going to talk about here is two different strategies when doing the workout "tabata something else."

"Tabata something else" consist of using the 4 minute tabata protocol on four different exercises back to back. Pull-ups, push-ups, sit-ups, and air squats are done for 4 minutes each. Within each 4 minute block there are 8 sets that last 20 seconds followed by a 10 second rest. Transition from one exercise to the next is done during the final 10 second rest period of each exercise. The entire WOD last only 16 minutes and reps for each set are counted and totaled for a score.

The first strategy, what I'll call the original strategy (OS), is to follow the general idea of the tabata protocol, performing max effort for 20 seconds, rest 10 seconds and repeat. If I remember correctly the original test subjects were on stationary bikes and variables like VO2 max, heat rate, etc were used as measuring criteria.

When using the OS for body weight exercises, I've observed two things that can happen. The first is that your max effort will be fairly consistent across the board, usually only dropping or rising a few reps throughout the 8 sets. You can see this with air squats (sq) and sit-ups (su). The second thing that can happen is you see a drastic drop in number of repetitions that can be performed in each subsequent set. This is most noticeable in pull-ups (pu) and push-ups (ps).

Here is an example of the OS done by me on 08/21/07.

pu: 14, 8, 6, 5, 4, 5, 4, 4 = 50
ps: 23, 14, 9, 7, 7, 5, 6, 6= 77
su: 13, 13, 12, 13, 11, 11, 11, 11 = 95
sq: 15, 15, 16, 16, 16, 16, 16, 17 = 125
total = 347

As you can see, both the sit-ups and squats reps stay pretty consistent throughout the 8 sets, whereas the pull-ups and the push-ups start off high and then nosedive by the third set.

Using the OS for the next time this WOD presents itself is easy. Perform max effort each set and record the data. If all is right, hopefully the numbers will be higher and the total larger. This strategy doesn't require knowledge of previous attempts as every set is full out.

The second strategy, labeled the game strategy (GS), is to limit the number of reps per set to try and maximize the total number of reps using fatigue management. A specific number of reps is used as a target to maintain throughout the exercise. Depending on your strengths and weaknesses, the rep count per set will be different for each type of exercise. This strategy allows for a slightly longer rest breaks as the targeted rep count rarely takes the full 20 alloted seconds to perform, at least in the beginning. The concept is that through fatigue management (stopping before muscle failure and the 20 seconds) more total reps can be done when spread evenly throughout the 8 sets per exercise.

Here is an example of GS by me on 10/21/07.

pu: 5, 5, 5, 5, 5, 5, 5, 5 = 40
ps: 15, 15, 15, 15, 13, 11, 7, 6 = 97
su: 14, 14, 14, 14, 14, 14, 14, 11 = 109
sq: 20, 16, 17, 17, 17, 18, 18, 20 = 142
total = 388

The first thing you notice is that although there is only two months between these WOD's, the numbers on the GS are consistently higher than with the OS. While an increased level of fitness cannot be discounted, I believe fatigue management was a larger contributing factor for an overall better score. Even though the pull-ups were 10 less reps in the GS verses the OS, all the other numbers were much higher. This was from being much fresher coming off the pull-ups with GS than with OS, allowing me to make up the 10 lost reps from pull-ups and add another 10 reps to the total score. The fatigue management seemed to carry forward to the sit-ups and squats as well.

Using the GS for the next time this WOD presents itself requires knowledge of past performances and numbers if the goal is to surpass the previous attempts total score. Analyzing my results I can take several different approaches.

a. Pull-ups stayed consistent throughout the 8 sets. I can attempt to add 1 extra rep to half or all of the sets to gain another 4-8 points or maintain and try to use fatigue management to maximize my total reps for push-ups.

b. Push-ups took a dive the last three sets. I could try to maintain 15 reps and shoot for making more on the last few sets or I could drop the rep count per set and try to maintain throughout. Dropping to 13 per would yield 104 reps if successful (7 rep increase) or to 14 per, yielding 112 if successful (15 rep increase). The smart move would probably be to drop to 13 and shoot for a smaller gain, but gain none the less.

c. Sit-ups were consistent throughout until the last round. Try for 15 per set, adding 8-12 reps.

d. Squats could be raised by trying to round sets out to 18 per, increasing total by 2 reps. Any spurts in the last two sets would obviously raise this.

Based on those numbers, if successful I could conservatively increase my "tabata something else" score by 25 reps or so. Not a bad increase at all.

So which strategy is the best? Neither. Just like any type of exercise or workout, it's all about what you are trying to accomplish and how you would best like to get there. Both these strategies have their place in CrossFit and it's up to you and your goals to use them when appropriate.

Well ahead of when I expected, I scored my 1k goal for the CrossFit Total today. I decided to write up a short summary of how my progress went for anyone else who might be having a bit of trouble with the CFT.

Some historical CFT numbers first:

03 Dec 06: 915 (335, 175, 405)
13 Dec 06: 935 (340, 180, 415)
20 Jan 07: 945 (335, 185, 425)
13 Apr 07: 875 (315, 175, 385)
09 May 07: 915 (335, 185, 395)
01 Sep 07: 945 (325, 175, 425)
20 Oct 07: 1005 (365, 195, 445)

You can see for the first 6 months (Dec 06- May 07):

Squats: hovered between 315#-340# (25# spread)
Shoulder press: hovered between 175#-185# (10# spread)
Deadlift: 385#-425# (40# spread)

09 May I decide to shoot for a 1k CFT. Using the CF boards, I adopted a modified ME blackbox method to help boost my numbers. I took every 2nd day of the 4 day crossfit cycle and turned it into a heavy lifting day for either squats, shoulder press or deadlift. I alternated each time with a different lift, starting with 80% of my 1 rep max (1RM) and doing 5 sets of 5 reps. If I was successful with that workout, the next time it came up again I would add 5# to the total weight. This would continue until I was unable to successfully complete the 5x5 with a target weight. Once that happened I would switch to 7x3 using the same "failed" weight and continue until I again failed. At that point I was going to re-evaluate my 1RM and start the program again.

All was going relatively well and I felt like I was getting some quality heavy days in. This lasted 4 months, from 09 May - 01 Sep, when I re-tested my CFT. From the data above, you can see that I didn't improve on any of my PR's. Obviously I was at a plateau and need something to help me get out of it. I did more research on the internet and stumbled upon the Westside Barbell Club's conjugate method. Using some of their principles, I decided to switch to front squats instead of back squats and assistance exercises like heavy shrugs, good mornings, rack pulls and weighted sit-ups instead of deadlifts. I stayed with a 7x3 set/rep scheme as well as the increasing 5#'s per workout.

This went on for almost 2 months, until the CFT today. As you can see I jumped up 25# on squat, 10# on shoulder press and 20# on deadlift. I don't know if I could continue to make substantial gains like this every two months, but the program definitely pulled me out of the rut that I was in. If your CFT or any other heavy lifts have stalled, take a look at the Westside conjugate method. Google will get you there.