“Tabata Something Else”
November 30, 2008
“But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, and the earth and everything in it will be laid bare. Since everything will be destroyed in this way, what kind of people ought you to be? You ought to live holy and godly lives”- 2 Peter 3:10-11
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
I started Crossfit on June 18. What a difference! I would not have believed it if I didn’t see it.
The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an interval routine developed by the head coach of the Japanese speed-skating team. (It’s called a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.
In Tabata’s study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters–hard to accomplish. Consider: A study of traditional aerobic training–running at 70% of aerobic capacity for 60 minutes–for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
Alex Koch, Ph.D., is an assistant professor of exercise science at Truman State University in Kirksville, Missouri
“Mr. Joshua”
November 28, 2008
“Give thanks to the LORD, call on his name; make known among the nations what he has done.”- 1 Chronicles 16:8
FRIDAY 081126
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Brian Working on his front levers!
“The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.”
Consider each of the following cues to a sound deadlift. Many motivate identical behaviors, yet each of us responds differently to different cues.
Natural stance with feet under hips
Symmetrical grip whether parallel, hook, or alternate
Hands placed where arms won’t interfere with legs while pulling from the ground
Bar above juncture of little toe and foot
Shoulders slightly forward of bar
Inside of elbows facing one another
Chest up and inflated
Abs tight
Arms locked and not pulling
Shoulders pinned back and down
Lats and triceps contracted and pressing against one another
Keep your weight on your heels
Bar stays close to legs and essentially travels straight up and down
Torso’s angle of inclination remains constant while bar is below the knee
Head straight ahead
Shoulders and hips rise at same rate when bar is below the knee
Arms remain perpendicular to ground until lockout
“Lynne Again”
November 26, 2008
“Therefore, since we are receiving a kingdom that cannot be shaken, let us be thankful, and so worship God acceptably with reverence and awe,”- Hebrews 12:28
WEDNESDAY 081125
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Holiday Schedule:
Today we are open normal hours.
Thursday closed: Happy Thanksgiving!!
Friday 6-12 half day ON THE HOUR CLASSES!!
Saturday 9-12
YAY ROPE CLIMBS!!
November 25, 2008
For since the creation of the world God’s invisible qualities–his eternal power and divine nature–have been clearly seen, being understood from what has been made, so that men are without excuse. Romans 1:20
TUESDAY 081123
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps (53LB MEN /36LB LADIES)
21 Push-ups
15 foot Rope climb, 3 ascents (OR 45 ROPE PULL-UPS EA ROUND 15 PER ASCENT)
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments
The impact on character of athletic training has even caught the attention of academics. Numerous studies have demonstrated that athletes compared to non-athletes:
• Are more extroverted and open in their outward communications
• Have a stronger achievement need
• Have a stronger stimulation need
• Are more aggressive
• Are more psychologically stable
• Have better emotional self-control and are emotionally more stable
• Are less anxious
• Are more confident
• Show a higher degree of dominance
• Show a higher degree of responsibility
Would you like to have these?
(cf Journal greg glassman)
Clean and Jerk
November 23, 2008
“Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.”- Psalm 100:4-5
Clean and Jerk 1-1-1-1-1-1-1 reps
Why a Big High Rep Clean and Jerk?
Of the ten general physical skills (cardiorespiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility,balance, and accuracy) the high rep clean and jerk is the only single exercise protocol we know of that can substantially increase all ten!
An athlete able to perform a 225-pound clean and jerk for fifteen reps at a body-weight of 200 pounds is surely “CrossFit”.
That the world’s greatest developer of power and speed isn’t traditionally practiced at higher reps is a shortcoming that cannot be logically explained. (JULY 2003 THE JOURNAL, GREG GLASSMAN)
5K or Clean and Jerks
November 22, 2008
“Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful.”- Colossians 3:15
SATURDAY 081122
Clean and Jerk 1-1-1-1-1-1-1 reps
FRIDAY 081121
Run 5 K
Post time to comments.
Now, let’s go from floor to overhead with the bar. Why?
1] Great for cardiovascular conditioning…try it and see!
2] True measure of strength
3] Impress your friends!
4] Get functional strength
5] Lift in REAL meets!
(The performance menu Journal)
“NICOLE”
November 20, 2008
“Come, let us sing for joy to the LORD; let us shout aloud to the Rock of our salvation. Let us come before him with thanksgiving and extol him with music and song.”- Psalm 95:1-2
FRIDAY 081119
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters OR Row
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
WE WILL HAVE A FUNDAMENTALS CLASS THIS SATURDAY.
Can you tell me what the four joints that are needed to perform?
(spine,hip,femur,and fibula)
Once the joints, parts, and movements are clear we offer these three tidbits of biomechanics:
Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc…
The dynamics of those movements comes from the hip – primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity.
Do not let the pelvis chase the femur instead of the spine. We’ve referred to this in the past as “muted hip function” (Jan ‘03:5). We also call it “frozen hip” because when the pelvis chases the femur the hip angle remains open and is consequently powerless to extend.
Four parts, three joints, two motions, and three rules give our athletes and us a simple but powerful lexicon and understanding whose immediate effect is to render our athletes at once more “coachable”. We couldn’t ask for more. (Glassman)
Push Jerks
November 19, 2008
Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers. But his delight is in the law of the LORD, and on his law he meditates day and night.”- Psalm 1:1-2
Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Push Jerk
Dip (quick drop of the hip)
Drive (rebounding extension of leg and hip)
Press and dip (press overhead while dropping hip again
Rise to full extension (extend hip and leg again)
Lower bar to shoulders and repeat
More functional, efficient, and effective than the push-press, this is an important lift .
On both the push press and jerk the “dip” is critical to the entire movement. It may come as a surprise to some that the dip is not a relaxed fall but an explosive dive. The stomach is held very tightly and the resultant turn around from dip to drive is sudden, explosive, and violent.
The Crossfit Journal (Glassman)
“Helen”
November 18, 2008
“Sanctify them by the truth; your word is truth.”- John 17:17
TUESDAY 081117
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Back Squats
November 16, 2008
“Open my eyes that I may see wonderful things in your law.”- Psalm 119:18
MONDAY 081115
Back Squat 5-5-5-5-5 reps
Post loads to comments.
