WOD

“Tabata Something Else”

Pull-ups
Push-ups
Sit-ups
Squats

The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an interval routine developed by the head coach of the Japanese speed-skating team. (It’s called a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.

In Tabata’s study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters–hard to accomplish. Consider: A study of traditional aerobic training–running at 70% of aerobic capacity for 60 minutes–for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.

Alex Koch, Ph.D., is an assistant professor of exercise science at Truman State University in Kirksville, Missouri

Broad General Inclusive Fitness

The concept of CrossFit is easy to grasp. It is a broad, general and inclusive fitness.CrossFit is designed to develop the body in different domains to achieve optimal overall performance. This is achieved by creating a balance of mind and body using various forms of functional work.

In building a routine around functional movements, you create a balance in all ten of these very important capacities:

Cardiorespriratory Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Accuracy
Agility
Balance

For example, let’s take two types of athletes: a competition Power lifter and Runner. The Power Lifter may be able to squat 700lbs and run a 8:30 mile. The Runner’s squat is 195lbs, but runs a 4:50 mile. While both exceed in their own domains, they are lacking in other areas. It makes more sense regarding a human’s functionality where a combination of the two types is ideal. This third type, squatting 450lbs and running a 6:00 mile, would be a much more efficient machine… This is what CrossFit ultimately helps you achieve.

For through the law I died to the law so that I might live for God. I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I live by faith in the Son of God, who loved me and gave himself for me. I do not set aside the grace of God, for if righteousness could be gained through the law, Christ died for nothing!”
Galatians 2:19-21

“Somebody may beat me, but they are going to have to bleed to do it.”
-Steve Prefontaine

I love that quote! Let em’ bleed!

Hooyah to all of the CrossFitters that pushed through the ten round wod today! You are a strong athlete for finishing and you will be even stronger when you finish the next one. It never gets easier you just get better! Keep pushing! What is your goal? Do you have one?

Football action this weekend:
Clinton vs. Seneca
Laurens vs. Union

PC vs. Chattanooga
Clemson vs. Boston College
USC vs. Florida Atlantic

See you Friday….
Janice & Jay