Monday, November 19 WOD

Buy-In: Front Squat 2-2-2-2-2-2-2

WOD: Rotate between each of the movements every 30 seconds “Tabata style” for 16 minutes…

  • Calorie Row
  • Push-Ups
  • AbMat Sit-Ups
  • Air Squats

Combine the Tabata score for each movement to post as results.

Results: Name Buy-In WOD
5:30am Irina 130 49
Deanna 110 37
Dena 110 37
Mary 100 44
Vicki 100 42
Heather 155 50
Starkey 85 41
Jess 95 Ummm?
Ali 110 44
Megan 100 35
Julie 140 40
Dave C. 230 46
7am Linda 130 42
Adrienne 90 33
Kevin 145 44
5pm Allie 150 52
Steph 140 38
Meghan 15 24
Nicole 135 45
Claire 65 38
Rich 215 53
Dan S. 185 52
Dante 285 54
Chuck 300 56
Simon 175 47
Connor 40 37
Chris P. 285 57
Tony 275 57
David 95 42
3G 185 44
Matt F. 225 52
Kyle 175 46
D..? 65 27
6pm June 65 29
Katelyn 70 41
Kara 105 39
Kate 125 45
Halper 145 52
Jenn 115 34
Gladys 150 48
Dan C. 255 47
Terry 245 53
Greg C. 135 28
7pm Steve 205 54
Jon C. 260pr 37
Alyx 130 40
Sarina 135 39
Kelly 125 32
Meredith 105 42
Jill 105 28
Sarah 95 36
Tyler 185 47
John A. 155 30
Jerry 155 36
Caps 260pr 50
JZ 185 52
JamieLee 105pr 48
Elissa 170 37
Gina 95 35

 

How did Tabata come about?
Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.

He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training.

In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.

Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.

What were the results of the tests?

Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.

Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.

Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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