“Tabata Something Else”
Tabata = 20 work followed by 10 sec rest for 8 sets. No rest between exercises
Pull ups
Push ups
Sit ups
Squats
Scoring – take lowest number from each exercise and add together
Cash out:
Tabata Air Dyne
Notes:
The Who?
Dr. Izumi Tabata Phd is the researcher from Japan's National Institute of Fitness and Sports in Kanoya who proved what many fitness buff's already knew, which is short bursts of high intensity exercise resulted in more conditioning than moderate exercise for long periods of time [For example, sprints vs. jogging (p.s. I hate jogging)].
What many people do not know is that Izumi Tabata is not the originator of the Tabata protocal. The head coach of the Japanese speed skating team provided the rep scheme will Dr. Tabata researched it.
The Why?
In one of Tabata’s study, men performed tabata exercises (exercise bike) for 5 days a week for 6 weeks. At the end of the study, on an average there was a 14% increase in aerobic capacity. Additionally, the test subjects anaerobic capacity increased by 28%. By increasing the test subjects aerobic (with oxygen) and anaerobic (without oxygen) it would increase ones conditioning for both endurance related and strength related aspects of ones fitness; which is pretty sweet for crossfitters.
As a comparison, running at 70% capactiy (jogging) for 60 minutes a day for 5-6 days for 6 weeks only increased aerobic capacity by 9.5% with no change in anaerobic capacity. What does this mean? Performing 4 minutes of high intensity work is better than 60 minutes of running! Coach Glassman mentions that “these high-intensity work outs produce this dramatic aerobic benifit with out muscle waisting brought about by endurance training.” With Tabata, it is proven that you receive greater aerobic and anaerobic stimulus then endurance training while at the same time there is no atrophy.
Quote:
"Work capacity is to fitness what location is to real estate."
-Greg Glassman
Results:
Roni 2-7*-9-15=33
Lauren 3*-7*-9-13=32
Chip 4-6-8-15=32 (sub ring row)
Wax (welcome!) 1-5-8-12=26
Paul 5-5-7-7=24
Peter 5-5-10-17=37
Jay E 3-7-4-12=26
Nick 2,6,8,12 = 28 (welcome!)
John C 7,6,6,11 = 30 (GHD)-pukie
Kara 4,6,9,12 = 31 (scale)
Chris T 4,5,7,12 = 28 (scale)
Liz O 4,5,7,10 = 26 (scale)
Mike W 3,3,6,11 = 23
Barb Z 5,8,8,11 = 32(scale)
Susan 4,9,12,15 = 40 (scale)
Kim C 4,6,6,9 = 25 (GHD)
Sy 6,5,8,12 = 31 (scale)
TP 8,9,8,21 = 46 (GHD)
Brian R 6,7,11,12 = 36 (Rx)
Gabe 4,9,10,14 = 37 (B2B)
Arin 5,7,10,14 = 36 (Bl)
Cris 3,7,10,15 = 35 (Rx)
Jim C 1,4,7,14 = 26 (Rx)
John Sch 3,8,6,12 = 29 (GHD)
Steph 5,5,9,9 = 28 (Gr)
Josh S 5,6,10,12 = 33 (B2B)
Payne 5,5,10,10 = 30 (Rx)
Bre 4,4,10,10 = 28 (scale)
Stacy 0,5,10,10 = 25 (scale)
Flounder 3,6,8,14 = 32 (DC)
Patrick 6,8,11,8 = 33 (B2B close)
Matt O 4,6,11,9 = 30 (Rx)
Christina 2,4,6,11 = 23 (scale)
JZ 6,7,10,12 = 35 (Rx)
Tidmore 2,8,12,12 = 34 (B2B)
Kyle 2,4,8,11 = 25 (Rx)
Dan F 0,1,5,7 = 13 (scale)
Luke 2,4,6,7 = 19 (Rx)
Sandy 5,6,8,8 = 27 (scale B2B)
Shawn 6,4,9,10 = 29 (Rx)
Dang 0,5,12,14 = 31 (Rx)
Joy 3,6,11,10 = 30 (scale)
Ph 5,8,11,11 = 35 (scale)
Dorothy 7,6,10,13 = 36 (Rx)
Sarah W 4,7,4,5 = 20 (scale)
Sharon 0,5,4,9 = 18 (band)
Keith 4,4,7,10 = 25 (Rx)
Alexis 3,6,9,13 = 31 (band)
Megs 7,7,12,10 = 36 (kbs scale)
Mel 6,6,9,12 = 33
Beaver 6,4,8,15 = 33
Jason L. 6,4,9,9 = 28 (B2B)
Diego 5/6/9/13=33
Randy 4/6/6/12=28
TimHen. 1/6/6/10=23
Conn 5/5/11/9=30(rings)
Akeem 4/5/1/8=28
Mike P 8/9/10/16=43
Kate C 6/8/9/16=39(GHD)
Balmer 6/6/7/10=29
Steph B 5/5/10/11=31(band)
Jess S 1/5/8/11=25
Tidmore 3/9/11/11=34(Take2,B2B)
Ernie 6/8/9/12=32
Paul S 4/8/6/12=30(rings)
Borden 4/6/10/12=32
JNa 2/7/7/10=26(blue)
Jen Schm. 6/9/12/15=42(band)
Lizzie 4/7/10/12=33
Kate K 6/6/12/12=36
Rachael 2/6/10/12=30
Miranda 4/5/9/13=31(GHD)
Erika 4/6/9/14=33
Faby 5/10/9/15=39
Cline 3/1/9/11=24
Tabata = 20 work followed by 10 sec rest for 8 sets. No rest between exercises
Pull ups
Push ups
Sit ups
Squats
Scoring – take lowest number from each exercise and add together
Cash out:
Tabata Air Dyne
Notes:
The Who?
Dr. Izumi Tabata Phd is the researcher from Japan's National Institute of Fitness and Sports in Kanoya who proved what many fitness buff's already knew, which is short bursts of high intensity exercise resulted in more conditioning than moderate exercise for long periods of time [For example, sprints vs. jogging (p.s. I hate jogging)].
What many people do not know is that Izumi Tabata is not the originator of the Tabata protocal. The head coach of the Japanese speed skating team provided the rep scheme will Dr. Tabata researched it.
The Why?
In one of Tabata’s study, men performed tabata exercises (exercise bike) for 5 days a week for 6 weeks. At the end of the study, on an average there was a 14% increase in aerobic capacity. Additionally, the test subjects anaerobic capacity increased by 28%. By increasing the test subjects aerobic (with oxygen) and anaerobic (without oxygen) it would increase ones conditioning for both endurance related and strength related aspects of ones fitness; which is pretty sweet for crossfitters.
As a comparison, running at 70% capactiy (jogging) for 60 minutes a day for 5-6 days for 6 weeks only increased aerobic capacity by 9.5% with no change in anaerobic capacity. What does this mean? Performing 4 minutes of high intensity work is better than 60 minutes of running! Coach Glassman mentions that “these high-intensity work outs produce this dramatic aerobic benifit with out muscle waisting brought about by endurance training.” With Tabata, it is proven that you receive greater aerobic and anaerobic stimulus then endurance training while at the same time there is no atrophy.
Quote:
"Work capacity is to fitness what location is to real estate."
-Greg Glassman
Results:
Roni 2-7*-9-15=33
Lauren 3*-7*-9-13=32
Chip 4-6-8-15=32 (sub ring row)
Wax (welcome!) 1-5-8-12=26
Paul 5-5-7-7=24
Peter 5-5-10-17=37
Jay E 3-7-4-12=26
Nick 2,6,8,12 = 28 (welcome!)
John C 7,6,6,11 = 30 (GHD)-pukie
Kara 4,6,9,12 = 31 (scale)
Chris T 4,5,7,12 = 28 (scale)
Liz O 4,5,7,10 = 26 (scale)
Mike W 3,3,6,11 = 23
Barb Z 5,8,8,11 = 32(scale)
Susan 4,9,12,15 = 40 (scale)
Kim C 4,6,6,9 = 25 (GHD)
Sy 6,5,8,12 = 31 (scale)
TP 8,9,8,21 = 46 (GHD)
Brian R 6,7,11,12 = 36 (Rx)
Gabe 4,9,10,14 = 37 (B2B)
Arin 5,7,10,14 = 36 (Bl)
Cris 3,7,10,15 = 35 (Rx)
Jim C 1,4,7,14 = 26 (Rx)
John Sch 3,8,6,12 = 29 (GHD)
Steph 5,5,9,9 = 28 (Gr)
Josh S 5,6,10,12 = 33 (B2B)
Payne 5,5,10,10 = 30 (Rx)
Bre 4,4,10,10 = 28 (scale)
Stacy 0,5,10,10 = 25 (scale)
Flounder 3,6,8,14 = 32 (DC)
Patrick 6,8,11,8 = 33 (B2B close)
Matt O 4,6,11,9 = 30 (Rx)
Christina 2,4,6,11 = 23 (scale)
JZ 6,7,10,12 = 35 (Rx)
Tidmore 2,8,12,12 = 34 (B2B)
Kyle 2,4,8,11 = 25 (Rx)
Dan F 0,1,5,7 = 13 (scale)
Luke 2,4,6,7 = 19 (Rx)
Sandy 5,6,8,8 = 27 (scale B2B)
Shawn 6,4,9,10 = 29 (Rx)
Dang 0,5,12,14 = 31 (Rx)
Joy 3,6,11,10 = 30 (scale)
Ph 5,8,11,11 = 35 (scale)
Dorothy 7,6,10,13 = 36 (Rx)
Sarah W 4,7,4,5 = 20 (scale)
Sharon 0,5,4,9 = 18 (band)
Keith 4,4,7,10 = 25 (Rx)
Alexis 3,6,9,13 = 31 (band)
Megs 7,7,12,10 = 36 (kbs scale)
Mel 6,6,9,12 = 33
Beaver 6,4,8,15 = 33
Jason L. 6,4,9,9 = 28 (B2B)
Diego 5/6/9/13=33
Randy 4/6/6/12=28
TimHen. 1/6/6/10=23
Conn 5/5/11/9=30(rings)
Akeem 4/5/1/8=28
Mike P 8/9/10/16=43
Kate C 6/8/9/16=39(GHD)
Balmer 6/6/7/10=29
Steph B 5/5/10/11=31(band)
Jess S 1/5/8/11=25
Tidmore 3/9/11/11=34(Take2,B2B)
Ernie 6/8/9/12=32
Paul S 4/8/6/12=30(rings)
Borden 4/6/10/12=32
JNa 2/7/7/10=26(blue)
Jen Schm. 6/9/12/15=42(band)
Lizzie 4/7/10/12=33
Kate K 6/6/12/12=36
Rachael 2/6/10/12=30
Miranda 4/5/9/13=31(GHD)
Erika 4/6/9/14=33
Faby 5/10/9/15=39
Cline 3/1/9/11=24
7 comments:
7am Class
Pull Ups - Push Ups - Sit Ups - Squats = Total
*notes scale
Roni 2-7*-9-15=33
Lauren 3*-7*-9-13=32
Chip 4-6-8-15=32 (sub ring row)
Wax (welcome!) 1-5-8-12=26
Paul 5-5-7-7=24
Peter 5-5-10-17=37
Jay E 3-7-4-12=26
Cash Out - Paul and Jay E on the bikes!
Why so quite on the message board? Everybody hungover from the Flyers Game? haha
Jason, don't pretend to hide behind 'anonymous'..I know you like chatter on the board!
How about this: what do you think the individual or team wods will be for regionals? For instance, last year individuals had to do 21-15-9 of deadlifts (315/205) and box jumps (30"/24")
Guess again
Maybe because they're in hushed awe of my return to CF KOP tonight?
Nah...
I believe that anonymous would be Danny. Duh!
630
Diego 5/6/9/13=33
Randy 4/6/6/12=28
TimHen. 1/6/6/10=23
Conn 5/5/11/9=30(rings)
Akeem 4/5/1/8=28
Mike P 8/9/10/16=43
Kate C 6/8/9/16=39(GHD)
Balmer 6/6/7/10=29
Steph B 5/5/10/11=31(band)
Jess S 1/5/8/11=25
Tidmore 3/9/11/11=34(Take2,B2B)
Ernie 6/8/9/12=32
Paul S 4/8/6/12=30(rings)
Borden 4/6/10/12=32
JNa 2/7/7/10=26(blue)
Jen Schm. 6/9/12/15=42(band)
Lizzie 4/7/10/12=33
Kate K 6/6/12/12=36
Rachael 2/6/10/12=30
Miranda 4/5/9/13=31(GHD)
Erika 4/6/9/14=33
Faby 5/10/9/15=39
Cline 3/1/9/11=24
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