Brad is in the Tabata Zone

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Tabata discovered that this kind of interval training burns substantially more fat than aerobic training. On top of this four minutes of Tabata workout builds as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.

This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.It will be the longest 4 minutes of your life but it will also be the most rewarding. Well at least if you survive it.

So why do we do it? Take a look:

a) Reduced body fat levels: Although Tabata training has been used for energy system work it was quickly found that it is a hugely effective way to strip fat from the body. The training is itself brief, but the knock on effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.

b) Ability to train: If Tabata teaches the mind and body one thing, it is the ability to increase intensity and maintain a lot of hard work; this is incredibly useful anyone looking to be in thier best shape possible, In my experience once a trainee has been exposed to Tabata they raise their game elsewhere in the weight room. Think you’re working hard on that final set of squats? Do a Tabata session and then think again.

c) Time pressure: Plans are all very good but they have to be able to fit into our hectic schedules. Tabata at anywhere between 3-7 minutes is just such a plan.

For those on the road traveling or working late mix in a Tabata.

Here is an idea: One full Tabata of Burpees and Situps, or Squats, Push Ups and Situps will be able to hold you over till your next WOD. Also check out the Tabata timer apps for your computer or cell phone.

By: Annie

Why CrossFit Ruined My Life: (found from http://www.crossfitverve.com/)

Dedicated to Greg Glassman, the man that ruined my life.

My WHOLE life I searched for a fitness that I couldn’t explain. I was always active, always “healthy”. I was a vegetarian for 16 years, because it was “healthy”. I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle. Then I found

CrossFit and my life will never be the same….

Because of CrossFit, I will never eat Mung for dinner again (unless it’s a cheat meal). Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low. I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?

Because of CrossFit, normal everyday people just don’t look the same. When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed. Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.

Because of CrossFit, I will never be alone. There will always be friends I should spend time with, athletes I need train and new people I want to get to know.

Because of CrossFit, I may look amazing naked, however, damned if I can fit into normal girl clothes. Put me in yoga pants and I’ll knock your socks off. Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated. My wardrobe will forever consist of 90% t’shirts.

Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired. CrossFit.com will be the first site I look at every morning and the last before bed. Why am I mesmerized by people working out. Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky. They will forever remain rough and coarse. They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again. They will always be joined as one, interlocked in an intimate marriage of understanding. I have no excuses.

Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)!

Because of CrossFit, I will never be satisfied with my fitness. There will always be something to achieve, something to try and something to “get better at”, nothing I can’t do!

Has CrossFit ruined your life?

Carrie is Rockin her 1st Rx'D WOD

Prescribe (verb) – to lay down as a guide, direction, or rule of action.

The order of importance that was instilled into us at Level 1 Certification was proper technique and range of motion as the initial priority followed by adding load and intensity.

The saying “you must crawl before you walk” is never more true than in CrossFit. You must be proficient in the movement before you should attack the likes of “Diane” or “JT”.

As a trainer/coach I take a lot of pride when someone identifies a goal and I see them working on that movement in the warmup or after class is completed.

How many of you have seen FTS (aka Matty B) do pullups?

How long would you guess it took him working on butterfly pullups after class before he perfected his form?

Once or twice?

How about for several weeks pretty religiously…every single day??? He nailed it with his response in the previous post…it takes wrench time to reach your goals.

Having Rx behind your name on the whiteboard is a mark of honor. If you put in the time on technique and range of motion, you will see those initials behind your name on a more consistent basis. Wear that badge with pride…but make sure you earned it.

Check out this blog from Hyperfit USA from Ann Arbor, MI, and pay special attention to the topic of mechanics http://www.hyperfitusa.com/hyperfit_usa/2010/10/understanding-prescribed.html. If you didn’t catch Casey’s blog from last week and the subsequent response from FTS, scroll down and take a quick read. These 2 posts complement each other very well.

The last thing I want to address in this week’s edition is to cheer on your fellow CrossFitter. If you finish a WOD early and your neighbor is still battling to get done…throw some encouragement their way. You never know…that favor could be returned when your GOAT shows up and you need a little extra boost.

Make yourself better today!

Browny