Tabata Talking

The Tabata Protocol means doing 20 seconds of work, followed by 10 seconds of rest. It’s usually done for 8 rounds. CrossFit workouts include “Tabata This” and “Tabata That.”

In “Tabata Talking,” instructors draw a random noun, and students talk about the noun for 20 seconds nonstop. Then they take a 10 second break to gather their thoughts before the next interval. If a student can’t fill the full 20 second interval, they move immediately to the next exercise group.

Exercise Group: Tabata Squats (max squats in 20 seconds, 10 seconds rest, 8 rounds.)

Talking Group: Draw a noun (max talking in 20 seconds, 10 seconds rest, up to 8 rounds.)

Exercise Group: Tabata Pushups (max pushups in 20 seconds, 10 seconds rest, 8 rounds.)

Talking Group: Draw a noun

Exercise Group: Tabata jumping jacks

Talking Group: Draw a noun

Exercise Group: Tabata Situps

Talking Group: Draw a noun.

The objective is to complete all 32 ‘talking’ rounds.

Post the word list at one end of the obstacle course, and the word find at the other end.

Short obstacle course:

3 front rolls

20′ army crawl

30 skips

Athletes may choose up to three words at a time, carry them in their head through the obstacle course, and try to find them in the puzzle. They don’t have to complete the obstacle course on the way back to the start.

Click the link below for the PDF puzzle:

16035333.447

Working Memory Wall Ball

When To Use:

• warm up activity or “death by” WOD
• kids groups

Benefits:

• working memory and auditory memory

(working memory is your ability to put information on a cognitive ‘shelf,’ complete a distracting task, and retrieve from the ‘shelf.’ The challenge is retrieving everything from the right shelf in the correct sequence.)

Equipment:

• the number recall worksheet (attached)
• a wall ball
• numbers on the wall written in chalk

How to play

Each athlete needs a wall ball and wall configuration (use numbers on the  one of the 3 options attached)

Athletes stand in front of a wall. When the coach says the first 3-digit number, the athlete performs three wall balls, reaching a full squat position and throwing the ball to hit each number in the correct sequence. Upon successful completion, the coach issues a new number; digits increase as the game goes on.

Rules

• Play three rounds at each stage before adding another digit.
• Athletes must wait for all numbers to be called out before they make the first wall ball shot.
• The ball must hit the number accurately, or the rep doesn’t count.

Scoring

• Score is determined by the number of complete rounds (3 sets of digits = 1 round.)

Variations

Large group options:

• Partner up and each pair of athletes works independently with the number sheet
• All participate and coach yells out the number sequence. Athletes write the correct sequence after performing the wall balls.
• Elimination: in teams of three, each person is responsible for a set of digits and the last team standing wins.
• Death by wall ball EMOM starting with 3 numbers in 1^st min,  4 numbers in 2^nd min, 5 numbers in the 3^rd……. .

Coaches may add an interference to increase the challenge at any time:

1.) Delayed recall –  athletes perform a separate task for time or reps (:20, :30 etc.) before beginning the wall ball. The longer the delay, the greater the challenge.

2.) “Be that guy” interference…. yell random numbers while the athlete is doing wall ball.

3.) Backwards recall – athletes must flip the number sequence during the recall (Ie. 40927 becomes 72904)

4.) Ask the athlete to recite their phone number right before they begin the wall ball shots.

Burpee Long Jumps – max distance in 3:00

Standing Long jumps – max distance in 2:00

Walking lunge – max distance in 1:00

Then:

Write 9 reasons to hide something from a friend.

Yesterday’s math puzzle answer:

3-4 rounds
12 squats
6 push-ups
3 hang power cleans, unloaded-8# dumbbells
100-meter run

Then:

Try to fill in the missing numbers.

Use the numbers 1 through 16 to complete the equations.

Each number is only used once.
Each row is a math equation. Work from left to right.
Each column is a math equation. Work from top to bottom.

Delayed Recall:

Coach reads the list of words (below.) When finished, athlete recalls as many as possible in any order. 4 trials.

Then:

 “JR”

20′ ladder – foot crossover down and back

20′ ladder – hand crossover down and back

5m/10m/20m shuttle run

5m/10m/20m shuttle bear crawl

3 rounds for time.

Then:

Without prompting, athlete recalls as many words as possible from the original list.

List:

coffee

cupboard

plate

pencil

paper

card

man

face

truck

coin

picture

tree

road

apple

orange

Yesterday’s word scramble puzzle brought a LOT of emailed questions. Here are the unscrambled words:

volcano.01.ans

For time:

750m row

50 double-unders

25 box jumps

Unscramble the key words below:

Volcano and Earthquake

Pushup Shuttle:

Run 5m – 1 pushup

Run 10m – 2 pushups

Run 15m – 3 pushups

Max shuttles in 10:00. Breaks may be taken anytime to add words to the list below:

Make as many words as possible from the letters in:

“CrossFit WOD”

Each word must be a minimum of 3 letters. Solutions posted tomorrow.

Yesterday’s solution:

Last night, Barry Pepper of CrossFit Port Royal Sound finally solved the BrainWOD from 102014. He’ll get a new CrossFit Brain t-shirt for his work, and we’re launching a new challenge: solve the puzzle fastest, get a shirt. Post your answers to “Comments” below, or the CrossFit Brain facebook page.

Dots Drill – once through

Duck Walk 20′

Bear Crawl back

3 rounds.