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You did one your very first workout at CrossFit Vancouver…

We often do them in class…

But really… What is a Tabata?

It is an interval format created by Dr Izumi Tabata. In his original experiment he conmpared two groups of athletes. One group did moderate high intensity and the other did high intensity interval training.

What were the results?

“…the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.”

Hmmmm… Sounds familiar eh? Maybe this guy was onto something?

Who would of thought that 8 rounds of 20 seconds of work and 10 seconds of rest for a total of 4 minutes could pack such a wallop? Improvements to all metabolic pathways. Sounds like general broad inclusive fitness to me. No wonder CrossFit employs them so often.

Material for this post was taken from tabatatraining.org

Here are a few interesting and more in depth links on Tabata:

http://www.ritsumei.ac.jp/eng/html/research/areas/feat-researchers/interview/izumi_t.html/

http://en.wikipedia.org/wiki/High-intensity_interval_training

Charlie has us doing a Tabata of our choice today. We did push ups on Tuesday so choose an appropriate one for today. I’ve always found a Tabata row to beat me up pretty good.

Don’t always wait for us to program one for you though. Get creative! Use your surroundings. Or… Next time you are out for a run or at the park try this:

2 rounds of Tabata push ups
2 rounds of Tabata sprinting
2 rounds of Tabata sit ups
2 rounds of Tabata burpees

Enjoy!

Hugs and Kisses,

Sheppy

Thursdays workout:

After a solid prewarm up, 8 rounds of  choose your tabata, you can choose from squats, burpee pullups, pullups or whatever you desire to test, enjoy.

Wod#1 Tabata choice

8 rounds of 20 seconds of work and 10 seconds of rest for a total of 4 minutes

While resting for 3mins, find a partner and a rower!

Wod#2 partner A rows for cal’s while partner B runs 200m, complete 2 rounds each switching of on the row for a total calorie count.

Recover, and for the remainder of the class get out a barbell, warmup the Deadlift.

Wod#3 Deadlift (3,3,3)

Leader board is deadlift 3 rep max that you can hold for 3sets, it must be touch and go!

Finish with a cool down stretch.

Charlie

After the fantastic wedding weekend that just happened I could not help but be moved by the way all these friends and family together.  I further reflected  on how fortunate I am to have been a part of it.  I can’t think of a better place to raise a family in.

Dr Allison Wenglin Belger a book about CrossFit and the communities its gym’s create all overt the world.

“As co-owner of four CrossFit affiliate gyms, Allison Wenglin Belger juggles management of the family business, her work as a licensed psychologist and fitness coach, and her role as mom to two young daughters. She knows first-hand the importance of community—of having a network of mutual support and human connection in the midst of our hectic, technology-driven lives. A former division-one collegiate soccer player and five-time marathoner, she has also been part of the wilderness adventure community and has trained for various elite athletic events, competing both individually and as part of a team.

Belger takes the reader on a journey from her childhood in suburban New York as she follows her passion for fitness and sport, with pleasures and pitfalls along the way, finding a new dimension in the CrossFit culture and its emphasis on camaraderie and community. She explains the transformative aspects of CrossFit’s physically and mentally demanding workouts as performed with others. Drawing on her psychology doctoral research, Belger describes the emotional and physical benefits of participation in an affinity group. She shares the stories of military wounded warriors and everyday heroes who have faced life-threatening illness—all with the help of their community affiliation. She relates inspiring examples of individuals who have created communities and support networks for populations in need, including underprivileged youth and cancer patients.

With her unique perspective as psychologist and athlete, the author explores the mind-body connection and how it can relate to all of us. Through her compelling narratives, each of which intersects with the CrossFit experience, Belger encourages us to examine our own lives and relationships so that we may find motivation and meaning in a world of stress and challenge—if we are open to the power of community.” (Amazon)

Sounds like a real interesting read eh?

Love,

Sheppy

Wednesday’s Workout:

It’ll be a body weight workout today so please show up early, sign in and of course you are expected to go through a proper pre warm up.

W/U: complete 5 rounds of the following

5 chest 2 bar pull ups/ 10 double unders

Tech:  forward rolls & dive rolls.  Coaches get both crash mats out on each side of the room, have the advanced students jump dive roll over a obstacle as the  other group gets comfortable with the forward roll

WOD:

Complete for time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1  Toes to Bar and Boxjumps (24/20″)

On every odd number round complete 1 rope climb.  (ex. 10 T2B, 10 Boxjumps.  9 T2B, 9 Boxjumps, 1 rope climb. etc.)

Finish the workout with a hard 400 meter run.  25 minute time cap.

Sent from my iPhone

Well it is official, we have a First Lady of Crossfit Vancouver!  Craig and Audrey tied the knot this weekend at a uniquely awesome ceremony in Tofino.  Congratulations to them both!

Welcome July and welcome to the month of Charlie Palmer!  What you can expect this month is an Overhead Squat focus with lots of shoulder and hip mobility drills.  In addition, the introduction to Mad Lab Youth Warrior Team weekend workouts…stay tuned for more!

Warm up: for leaderboard,

Tabata Push-ups

Tech/ WOD:

Start off with some Shoulder and Hip mobility.  Coaches and Apprentices, let’s focus on perfect movement.  If the student has mobility issues, please use modifications to ensure the student gets the correct mobility drill for their issue (examples: windmills, t-spine smash, hip abductors, etc.)   Also, please revisit Kelly Starrett’s video on shoulder and hip mobility for developing the overhead squat.

http://youtu.be/tJoTVVZadUs

10 x 10 OHS (do 3-5 slow ring dips in between sets)

As we will see this workout every Tuesday for the month of July, for today focus on proper movement not big weight.

Charlie