CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m.
Reminder – Christmas Holiday Schedule:
Thursday “Christmas Eve” we will have one WOD at 7:00a.m.
and the next workout will be Monday (12-28) at 9:00a.m.
Stay active during the holidays. Enjoy the family time by getting your children out for some backyard/playground fun…chase them around and let them see just how strong, fast and fit those breathtaking workouts have made you!
Day 94 of the “100 burpee challenge”
6 days to go – finishing up strong!
Double Alternating Tabata
-Deadlifts
-Burpees
1 minute rest
-SDHP
-Wall Balls
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.
Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.
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.
This is Christmas!
“[The Shepherds and the Angels] And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news of great joy that will be for all the people. Today in the town of David a Savior has been born to you; he is Christ the Lord.”
– Luke 2:8-11
“It’s at the borders of pain and suffering that the men are separated from the boys.”
– Emil Zatopek
Paleo for the day: Coffee-Rubbed Steak
All I can say is…if it includes Coffee and a BIG slab of red meat it has to be good! Oh and don’t settle for weak, wimpy coffee! Go for the strong stuff!
Jason Kaplan does Fran
King Kong
See you Wednesday morning…
Failure is not an option!
BE STRONG!
Janice and Jay