We have commissioned Blazo Welding to build us four new wall-ball targets. We currently use 14-inch square laminate boards screwed to the wall for targets. While workable, we think they are less functional than ceiling-mounted steel targets.

For one thing, the wall-mounted targets allow accuracy to be compromised. The shooter can use the backdrop of the wall to play the shot short (though it does not count) and knows that accuracy comes second to merely launching the ball upward. We want both simultaneously.

Moreover, the skid marks left by the imperfect shots are less than desirable. Another thing to consider with wall mounted targets is the structural integrity of the wall. People within the CrossFit community have reported loosening supporting structures and damaging wall surfaces by repeatedly shooting a heavier ball into a wall not designed to handle it.

Our design will mount to the overhead wooden beams and is constructed from steel-walled rectangular tubing and plate steel. The target surface is 1/4-inch plate steel, precision cut to the exact diameter (14 inches) of our Dynamax medicine balls. This leaves very little room for discussion about whether a shot is counted (get some points) or is a miss (go again). It also allows for good face-to-face competition among multiple shooters.

Our welder, Curt, dropped the first prototype by late last week for a test fit before he cranks out the final products. Though it was still rough and tacked together, we approved. The fit is perfect, and the target stays high and out of the way.

We will post more pictures as the fabrication comes in.

Just one of the million and one uses for exercise bands. Incorporating bands into a classic sprint/deadlift combo packs quite the wallop.

Tabata interval: 20 seconds of high-intensity, max-effort work; 10 seconds of rest; repeat for 8 cycles.

We apply the Tabata interval to movements of greater function than the one initially used to conceive this protocol. We prefer using the 20/10 interval for squats, pull-ups, sit-ups, push-ups, and rowing (big hip-drive and push/pull variants) versus the stationary cycling (spinning legs in a circle) that Dr. Izumi Tabata used in his original study.

The capacity and mental toughness required to hold high, consistent numbers throughout the protocol demands everything a hard-charging athlete has to offer.




First the squats.




Our evening crew recently got a Tabata squat dose followed immediately with 4 minutes of jump rope. The inability to extend (jump) out of the gate for the rope jumping was quite amusing for everyone. Try it--you'll see what we mean.




Then the jumping.





Links with more info:
Video from CrossFit.com
Clarence Bass on the Tabata protocol
Journal of the American College of Sports Medicine on the Tabata protocol

The CrossFit program is designed for universal scalability, making it perfect for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. - "What is CrossFit"