If you ever find yourself on vacation without access to a gym or pressed for time, a good way to get a quick and effective workout in is to use the Tabata interval. Named after Dr. Izumi Tabata, the protocol consists of 20 seconds of maximal effort followed by 10 seconds of rest repeated eight times. So, a typical Tabata interval will be four total minutes, but it might be the hardest four minutes of your life! What Dr. Tabata and his colleagues discovered was that using high-intensity interval training (the study was six weeks long) led to a significant increase in anaerobic capacity and VO2 max in already well-conditioned athletes. Anaerobic capacity and VO2 max are important for CrossFitters who spend a lot of workout time at high to maximum intensity.
Try the Tabata interval with body weight movements (e.g. squats, pushups, or sit-ups) for a quick, but brutally effective workout that you can do anywhere!
Armen, Matty, Ben, and Scott in a Tabata Hollow Hold circle of torture... this was after their already brutal WoD!
Clean & Jerk 1-1-1-1-1-1-1
3 rounds for time:
10 Clean & Jerk (135lbs./95lbs.)
30 "Two Touch" Sit-ups
Posted by Zareh.
I CrossFit because I want to be able to tackle anything life throws my way. My only significant injury during my time CrossFitting occurred when I wasn't CrossFitting at all! I was invited by a friend to play softball at a local field one morning. I was playing 3rd base and a high pop fly was hit over my right shoulder into foul territory in shallow left field. I gamely sprinted after the ball looking over my left shoulder. What I didn’t realize was that the grass ran out and there was a narrow concrete walkway 20 feet in foul territory…. the pop fly happened to be right over that walkway and when I tried to come to a stop on the concrete with my cleats, I might as well had been trying to stop from a full sprint on ice with sneakers. My friends told me that they thought I had broken my back (the sound of me hitting the concrete pavement). I escaped serious injury, but for the next two months I was sorely (literally) limited in what I could and could not do. Instead of quitting and moping on a couch, I focused on the things I could do. The key is making sure you understand that an injury is not the end of your progression to elite fitness, but simply an opportunity to focus on specific things, like a specialist would.
If you're dealing with injuries, don't use it as an excuse to avoid working out entirely. Give us a call and we'll help you work around an injury and focus on bettering yourself in other areas!
Posted by Zareh.