Friday 6am & 7am CrossFit

We hate/love Dr Tabata. In our effort to develop the strongest most powerful athletes, we decided to revolve our workout today around Tabata Intervals.

Read below for some more information about Tabata Intervals




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The Tabata workout is a high-intensity training regimen that produces remarkable results. A Tabata workout 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.

Credit for this simple but 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 V02Max. (Maximum oxygen consumption). 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 cycle ergometer, 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.

You might ask, "How effective can just 4 minutes of exercise be?" The answer is… extremely effective! 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.


Warm-up
1 min jump rope
CF Stretches
20-20-20

Skill
Burgener Warm-up

Mini-WOD
10 pull-ups
10 Jumping Lunge
10 V-ups

**2 rounds**

WOD
Tabata Intervals
Wall Ball
1 Min Rest
DB Swing
1 min Rest
DB Push Press
1 min rest
Burpee

Matt, Mike, Charlie, Angie, Caryn, Gary, and Wanda nailed this workout. They all hated me in the first round, but each one get me their best effort. Keep it up everyone!!!

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