W.O.D. 3.19.09
“Tabata Something Else”
Tabata = 20 work followed by 10 sec rest for 8 sets. No rest between exercises
Pull ups
Push ups
Sit ups
Scoring – take lowest number from each exercise and add together
**COMPARE to 12.1.08

Tabata Something Else, Rob Miller...[wmv][mov]

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.

"Work capacity is to fitness what location is to real estate."
-Greg Glassman


Anonymous said...

Results for the Tabata;
Sam 4, 11, 14, 13 score 42
Doug 6, 9, 6, 13 score 34
Lisa 5, 6, 17, 12 score 40
Jim 5, 5, 5, 10 score 25
Nice job this morning!!

Miranda said...

Hey Ev,
Can I bring a friend to class Friday night to try cross-fit?

Anonymous said...

Hi Miranda,
Sure, we need to make sure that they sign a waiver form. Do you have any idea of his/her fitness level?

Miranda said...

Um, I believe fairly high. His is in the Army and is a Police Officer for Lebanon County. He runs a lot, I know that much. I will let him know. Thanks