We have LOTs of outdoor workout space

Wednesday 180110 Tabata This Stuff (5 Movements)

Reminder- 5pm CrossFit Games Open Prep Specialty Class tonight!

Did you know… that the “Tabata workout” is named after Izumi Tabata, Ph.D., of a sport science university in Japan? The protocol of training at high intensity for 4 minutes by way of 20 seconds of work and 10 seconds of rest repeated for 8 rounds can have profound affects on your strength, speed, and power (obviously) but also translates VERY well to longer duration aerobic activity (not so obvious)- but that is exactly what the research supports and MORE importantly- that is was is born out over years of experience. The initial testing was done with speed skaters and it was found that after employing this type of protocol- that speed skaters where able to train VERY hard, but for less total time and make at least as much improvement as those training with traditional methods. But there is more- bonus magic was that the Tabata athletes also made big gains in their anaerobic work capacity- a benefit that was completely missed out on by the longer duration athletes. So the Tabata intervals are a buy one get one free kind of scenario. But it takes much more effort than shopping.

Coming and going and coming and going and… napping.

.Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Tabata This Stuff- rest one Tabata round between movements
Assault bike for calories
Chest to bar pull ups
Scott ups (15/10kg plate)
KB swings (32/24kg Russian)
Ring push ups
Post total reps per movement to chalkboard/journals

Wednesday’s 5pm Specialty Session- CrossFit Games Open Prep
All abilities encouraged to participate

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Due to the limits on class sizes. Every member must book their time slot in advance.

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For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

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