Friday October 30, 2009
CF-864 Today’s schedule: 4:30p.m./ 5:00p.m. / 5:30p.m. / 6:00p.m.
Day 40 of the “100 burpee challenge”
“Double Alternating Tabata”
Burpees
Squats
2 minute rest
SDHP
DB Thrusters
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) 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 a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
How effective can just 4 minutes of exercise be? … Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest. Complete as many reps as possible without compromising your form. Form is the priority and essential to being successful in becoming fit.
Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship.”
– Romans 12:1
The secret of a good life is to have the right loyalties and hold them in the right scale of values.
– Norman Thomas, 1884-1968
Did you hear the story about the guy who died doing CrossFit? It’s true. He didn’t go hard enough on “Helen” so his trainer killed him.
-CrossFit Watertown
Intensety – from a CF blog:
Intensity is the CrossFit manifesto, its El Dorado, its Holy Grail. In CrossFit we are engaged in a constant quest for higher intensity. Intensity translates into results–faster times, heavier weights, more reps, greater fitness. Intensity is what separates us from all the other gyms. We have no machines, no mirrors, no cables, no chrome, no supplements, no gimmicks, no 7 minute ab routines. In short, no BS. We have intensity. We teach technique, stress proper form, write the workout on the wall, click the start button on the stopwatch, and set you free. And while you may not set any records, you are in the fight of your life. Each and every workout. Your heart will bounce off your ribcage, your muscles will betray you, your spirit will struggle, and afterwards, when you get off the floor–beat, tired, a smile on your face–you will have conquered. That is what we mean by intensity.
We are serious, savage even, about our fitness. Real fitness. Functional fitness. Fitness that will make you stronger, faster, leaner, and healthier than you could dream of. You will also work harder than you ever dreamt you could and see results you never thought possible. You will either love it or hate it. If you love it, jump down the rabbit hole with us. If not, walk away, go back to your split routines, your body part days, your machines, always knowing in the back of your mind, that there is something out there that might be better and could change your life if you choose to accept the challenge.
How hard are willing to work today? Do you have what it takes or do you want a routine that is comfortable and of course produces NO results…..
“Real fitness is Earned”
Be Strong!
Jay and Janice