Nice job Derek on the "L" holds.
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Today's W.O.D.
Tabata "Something else"
Pull-ups
Push-ups
Sit-ups
Squats
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Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied withy each exercise: Squat, Pull-ups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed, the clock is not stopped but kept running. The score is the total of the scores from the four stations.
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Scoring example: A total score is determined by adding up the lowest number of reps in any set of each exercise - 4 pull-ups, 6 push-ups, 13 sit-ups, 18 squats = 41.
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In Nov. 07, an excellent article was published in the CrossFit Journal by CrossFit Kansas City/Bootcamp Fitness owner Michael Rutherford. The article was based on Dr. Izumi Tabata's research on maximizing your VO2 max with interval training. Check out the link:
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I'm including this article as well which was published back in June of '03 by CrossFit founder Greg Glassman. It examines and explains metabolic and interval training in detail. Check out the link:
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Tomorrow's hours:
7:30am - 9am
Yesterday we had a visit from Derek Hutchinson who runs CrossFit Coeur d'Alene. He brought his girlfriend, Camille Carleton and his dad Randy Hutchinson. We all had a tough workout with Tabata. I look forward to seeing Randy join us in the coming weeks. If you're in Idaho, check out Derek's box in Coeur d'Alene.
