CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m.

“Alternating Tabata”

-Deadlift
-Burpees

1 minute rest

-Plank Holds
-Flutter Kicks

Select a weight according to your strength level and the amount of deadlift experience that you have. The following are recommendations. We will help you determine the proper load for the lift.
Advanced (275/185
Intermediate (185/115)
Beginner (135/95)

A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had regarded the two pathways–and training for them–as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports.

Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO 2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute “Tabata” intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate- intensity exercise. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training. of some sort of midsection work, with or without dumbbells.

What does this mean to us CrossFitters: Dont sandbag those precious 20 seconds! You should not be picking a number and sticking with it. If you do 8 reps and rest for 5 of the 20 seconds then you are only working at a moderate intensity for 15 seconds! That intensity for 20 seconds will allow you to push back that burn that you experience during Fran, Fight Gone Bad, etc. For those of us who don’t have the genetic make-up of Lance Armstrong, we use Tabata as a tool to train our bodies at a higher intensity, improving our anaerobic intensity as well as VO2 max.
-CrossFit Journal

“May the God who gives endurance and encouragement give you a spirit of unity among yourselves as you follow Christ Jesus, so that with one heart and mouth you may glorify the God and Father of our Lord Jesus Christ.”
– Romans 15:5-6

“We don’t know who we are until we see what we can do”
-Martha Grimes

Great job on “Fran” Thursday! Did you PR? Post your time on Facebook.
Looking for an easy workout? If you ended up at CrossFit 864 …sorry, you ended up at the wrong place! HARD.FAST.BRUTAL

BE STRONG!
Janice and Jay Long