CrossFit 864 Saturday Morning Team WODAwesome job guys! What a way to spend a beautiful Saturday morning - having fun with other CrossFitters and getting another day of real fitness.
Monday 6-8-09 WOD (a.m. and p.m.)
Double Tabata with the following exercises:
SDHP (Sumo Deadlift High Pulls) w/ kettlebell
Front Squat w/kettlebell
1 minute rest
Situps
Planks
3,2,1 Go!
The Tabata protocol 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. 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. 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 at least 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. After much research and study, 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.
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.
-Norman Vincent Peale
It is God who arms me with strength and makes my way perfect.
Psalm 18:32
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