Monday March 8, 2010

CrossFit 864 -9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Today’s WOD
“Tabata” the following exercises:
-Kettlebell Swings (53/35)
-Burpees
-Box Jumps (24/20)
-Squats
Complete all 8 of each exercise before moving to the next one.
This equals a total of 4 minutes on each exercise. 16 minutes for the entire workout. There will be no rest period between exercises.
The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Eight intervals of one specific 20 second exercise must be completed before moving on to the next.
One of the hardest aspects of doing a twenty second tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata’s group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
Remember – Form! If you continue to use poor form you will continue to get poor results.
3-2-1-Go!
“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”
– Psalm 139:23-24
 
Strong lives are motivated by dynamic purposes; lesser ones exist on wishes and inclinations.
-Kenneth Hildebrand
 
What is your purpose? What motivates you? What are your priorities today?
Yes, those are three tough questions that I have to ask myself today.
HARD.FAST.BRUTAL
Looking forward to a great Monday. Come prepared to work hard.
BE STRONG!
Janice and Jay

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