TABATA MASH-UP…

Sumo Deadlift High Pull

Push Press

Box Jumps

HAPPY BIRTHDAY KRISTY GRINER!

Here’s a birthday shoutout for Kristy!  If you know this girl you know how special she is to the CrossFit H’ville family.  She puts her everything into workouts and helping people succeed in CrossFit.  She has lost over 60lbs, can lift 100 lbs. over her head, and can do double unders!  She has worked her butt of to get there and is not slowing down anytime soon.  It is awesome to see her growth as an athlete, but more so as person.  Give her a HAPPY BIRTHDAY HUG next time you see her!

In honor of Kristy’s birthday we have to throw in some Tabata’s, don’t you think?

Why are TABATA’s so popular with CrossFit?  You guys know CrossFit works and the theories and science behind this program are incomparable to any other.  Well, same thing with Tabata’s…they work!  Read below what happens during 4 minutes of intensity.

The following is an excerpt from the CrossFit Journal article titled “Dr. Tabata and the Dumbbell” by Michael Rutherford.

In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had regarded the two pathways—and training for them—as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports.

Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute “Tabata” intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate- intensity exercise. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training.  Dr. Tabata’s research tested subjects on stationary bikes, but in the CrossFit world his protocol is applied to all variety of functional movements. The Tabata protocol is applied to exercises including squats, pull-ups, push-ups, sit-ups, rowing, and, in my practice, dumbbell moves. We generally score Tabata intervals based on the lowest number of reps completed in any one of the eight twenty -second work intervals. (For more on Tabata intervals and their relevance to aerobic conditioning, see Glassman’s article “Metabolic Conditioning” from the June 2003 issue of the CrossFit Journal.)

REMINDER: THERE WILL BE NO SATURDAY WORKOUT THIS WEEKEND.  I WILL BE ATTENDING THE GYMNASTICS CERT IN ATLANTA AND JASON IS WORKING AT HIS FULL TIME JOB. WE WILL RESUME NEXT WEEKEND!  THANK YOU FOR MAKING SATURDAYS SO MUCH FUN FOR OUR COMMUNITY.  SEE YOU NEXT WEEK.