Today's WOD was supposed to be a 1 mile time trial. However, due to thunder/lightning/pouring rain we did an alternative Tabata workout. 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.
Our Tabatas will be a total of 8 minutes each instead of four. Boo ya Tabata!
Warm up in whatever way your heart desires. About 10 minutes will do.
Tabata Burpees:
- 20 seconds of burpees
- 10 seconds of rest
- 16 sets of burpees
- add up your total burpees
Tabata Sit Ups
(all the way down, all the way up)
- 20 seconds of sit ups
- 10 seconds of rest
- 16 sets of sit ups
- add up your total sit ups
Love & Crossfit,
Moo
We did the Mile TT (on the treadmill) and the WOD:
ReplyDeleteElles: 7:50 Mile. (She could have gone faster)
Ads: 6:00 Mile. (0.5 incline. I could have gone faster, Moo, but the machine wouldn't go more than 10 MPH).
Elles: 62 Burpees. 138 Sit Ups.
Ads: 100 Burpees. 127 Sit Ups.
Natty:
ReplyDelete48 Burpees
126 sit-ups.
Why are burpees so hard for me?
Ads, I think we should have a Thanksgiving mile face off. Maybe this will be a part of the Annual Thanksgiving Day Crossfit Challenge (which was Nat's idea). Then again, we do have the Turkey Trot to consider. The challenge will also consist of Tabata Turkey Eating: 20 seconds of conumption at max intensity followed by 10 seconds of rest for a total of 8 minute.
ReplyDeleteGood job everyone! I'm not sure what my total was, I have to ask Fernando. Nat, I'm sure your burpees have already improved. Just remember the night we burpeed around the track and be very very proud.