CF864 Strength and Conditioning
If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless.
-James 1:26
“How would your life be different if…You walked away from gossip and verbal defamation? Let today be the day…You speak only the good you know of other people and encourage others to do the same.”
-Steve Maraboli
Failure is not an option!
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - January Dues (by January 1)
Thank you!
New 3 week strength cycle.
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Floor Press (Monday)
Deadlift (Thursday)
Buy In - Starts promptly at times above
Today's WOD: "Alternating Tabata"
Alternating the following - (20/10) 8 of each:
Tabata #1
a. OH Squat (45/25) locked out / fully extended
b. Plank Hold (top of push-up) perfect form, no sag
Rest - Exactly 1 Minute
Tabata #2
a. No Push-up Burpees
b. OH Plate Hold (45/25) locked out / fully extended
Form!
The Tabata Method
Fat Loss in Four Minutes
by Dan John
A couple of years ago, a company came out with an exercise machine that guaranteed results in only four minutes a day. The main problem? The $12,000 price tag. My car doesn't cost that much. I'm not sure I've ever spent that much on anything, including my education.
Well, I'm going to save you a lot of money today because I'm going to show you how to do the same thing without an overpriced machine. This "top secret" training method may do more for you than all your other training combined and leave you with 23 hours and 56 minutes to live the rest of your day. But there's a price to pay. Think exhaustion, vomit and pools of sweat.
Enter the Tabata Method
Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.
This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again. What is it? It's simple: take one exercise and perform it in the following manner:
1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
That's it! You're done in four minutes! Oh, and that thing you're trying to brush off your face? That would be the floor.
240 Seconds of Pain
Why should you do this workout? The Tabata program might be the single best "fat burning workout" that I know. It might only be four minutes, but you seem to keep sweating and breathing hard for a long, long time afterwards. Moreover, it seems to teach the body the proper method of squatting far easier than all the instruction in the world.
One other thing: Tabata truly teaches a person the mental focus needed to push past pain and reach his body comp or athletic goals. It'll save you 12,000 bucks, too!
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM
Scale/modify based on your strength/fitness level.
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CrossFit Half Marathon - February 1, 2014
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Life is what happens to you while you’re busy making other plans.
–John Lennon
–John Lennon
be strong!
Jay and Janice
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