December 30, 2010

Some general gymnastics work made its way into the warm up today, courtesy of Alec.
Basic tumbling, cartwheels and round offs should be a part of everyone’s athletic toolbox.

WOD: “A’latta Tabata”

Work up to 1 RM Deadlift

Then, after 5 minutes rest…

Tabata (20 sec work/10 sec rest, 8 Rounds)
Row
Squats
Pull-ups
Push-ups
Sit-ups

Notes on the Tabata Method (Wikipedia)
A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

Links
Watch – Santa Monica Police Department use Murph as their fitness test, by Again Faster Equipment – video [wmv] [mov] Read – “Why You Matter Enough To Face The Pain” by Alec Hanson
Eat – Primal Blinis, Mark’s Daily Apple

Schedule Reminder
Friday – December 31: 8am & 5pm classes only
Saturday – January 1: 11am
Sunday – January 2: 10am

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