August 12, 2009
Thumbs up to all of you that have turned out for the WOD’s in the extreme heat this week! It is so awesome to see you show up with your game face on determined to conquer these workouts! Remember that you cheat yourself by picking and choosing the workouts that you like and skipping others. Thanks for not whining! (well, at least not where I can hear it…) Yea, it’s HOT – 3,2,1 G0!
Looking forward to a great Wednesday!
HYDRATE – drink plenty of water before, during and after WOD!
WOD – 9:00 am
Warm up / Dynamic Range of Motion
400 Meter Run
Double Tabata
Kettlebell Swings
Box Jumps
400 Meter Run
Today’s Tabata =
20 seconds of kb swings 10 seconds of rest 20 seconds of box jumps 10 seconds of rest. The score is the least number of reps for any of the eight intervals.
Tabata Workouts are Intense and Effective 20 Second Workout
Short but very hard and extremely intense is what tabata protocol workouts are all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused 20 second 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. Sound easy? Not! But remember, Dr. Tabata and his group emphasize the fact that “High-intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise”.
For 20 seconds, do as many repetitions as possible.
Rest for 10 seconds
Repeat 7 more times!
That’s what tabata training is all about- This is a short explanation of tabata intervals.
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.
This cardio interval training method is an intense and quick workout routine but very effective.The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I’m sure you’ll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
How are your nutritional habits today? What are you eating?
No, really, that’s enough sugar. Any sugar is too much, but many people don’t realize that just cutting back on it can work wonders for their waistline, health, and overall performance. The same goes for most other carbs, but the one with the most addiction properties seems to be sugar. As most of our people know, we are proponents of the Paleo and Zone diets here at CF864. There are many resources out there, and if you need advice or suggestions, don’t hesitate to ask a coach the next time you’re in. Wonder how much sugar you’re getting when you eat your favorite snack? Here’s on sugar content. Don’t forget to scroll down and look at how your favorite foods stack up.
In the beginning there was the Word. The Word was with God, and the Word was God. He was with God in the beginning. All things were made by him, and nothing was made without him. In him there was life, and that life was the light of all people. The Light shines in the darkness, and the darkness has not overpowered it.
John 1:1-5
“It is better to offer no excuse than a bad one.” – George Washington