12 Days of CrossFit Southie WOD will be next Tuesday. Don’t be a scrooge…Clear your calendars!
Are you or a friend looking to give CrossFit Southie a try? Now is the time! Check out our holiday specials available now through 12/23. Stop by the front desk or click here to register for the 3-Month Special.
The History of Tabata
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.
Warm-up
1 Minute Work/:30 Rest
Pike Ups on Rower
Jump Rope
Strict Toes to Bar
Bike
Single Arm Alt. Russian Swings
Accessory
3×10 KB Floor Press
3×10 Bent-over Row (5 each side)
WOD
Tabata Stations
Row
Double Unders
Toes to Bar*
Bike
Kettlebell swings (2,1.5)
Rest 1 minute between each movement.
Level 2 –1.5,1
Level 1 – 1,0.75, Sit-ups, Singles
Score =sum of the lowest # of reps for each movement
*Sub sit-ups for toes to bar if you choose
Conditioning 4:45 in Southie Orange
Partner WOD
12 Minute AMRAP
1 Mile Run
Then AMRAP
Bike for Calories
Rest 2 Minutes
10 Minute AMRAP
100 Burpees
Then AMRAP
Ski for Max Calories
Rest 2 Minutes
8 Minute AMRAP
X Double Unders
Then AMRAP
Row for Max Calories
*Partition all reps and distance between partners. Report scores to the board