04/15/2016 Tabata What??

Saturday Fun

Saturday Fun

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.-Fara Rosenweig, ACTIVE.com

WOD:

Tabata Air Squat

Tabata Push Press (95/65lbs)

Tabata Air Squat

Tabata Push Jerk

Tabata protocol (20sec on, 10sec off) for 8 rounds. That is a total of 4min per movement, with a total of 16min for the workout. The great thing about Tabata is that it encourages people to output a little more given the work/rest ratio! 10sec isn’t enough for full recovery, but it is enough to allow people to keep pushing on every subsequent round.

In workouts like these with a high volume of air squats, sometimes it is a good idea to use a target to squat to. A ball works, or a ball + plates underneath works also. Everyone will need a slightly different height so you can adjust accordingly.

Beyond Rxd and Rxd: The load for this should be set so that you can keep moving during every work phase at the same pace as before. Because there is no rest between movements, you can probably expect to see a little drop off between Squat sets and also between Push Press to Push Jerk sets due to fatigue (the Push Jerk is going to slow people down too).

For top performers, we expect them to hold over 20 reps for the Squats and over 15 reps for the Push Press. The Push Jerk may hover around 10.

Score = Total Reps
We have decided to score it this way today for variance to the regular scoring. And making it total reps can encourage people to continue moving when they otherwise may stop, since they don’t have a ‘minimum’ number they are shooting for!

Happy WODing!

***MURPH workout this Sunday 4/17 to support Summerville High student Kurt Bryant’s Senior Project!  9AM at CFS.  All members, families and friends are encouraged to attend!  Wear your camo/military WOD clothing and join the fun***

***Get your handstand and handstand walking skills straight by signing up for Tracy Johnson’s GYMNASTICS CLINIC on Saturday, April 23rd 1-3:30 pm.  Cost is $25.  Come learn basic balance, flexibility and gymnastics movements to compliment your CrossFit workouts.***  

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