Monday – “Tabata This”

**Attn : Overdrivers

Due to the weather forecast calling for rain this Saturday, we will make the decision on whether or not the BBQ and hoover ball will still take place closer to the weekend. In the meantime, lets cross our fingers and hope for the sun to come out! Also, as we are getting into the 3rd week of summer, more parties are happening, meaning more food and drink. Not to worry, the coaches at Overdrive are well aware of this social dilemna, and will make sure that each time you step into the box, you will experience a form of physical exercise that will ensure the cancelling out of bad calories! So, enjoy the week and happy WODding!!
Coach M. 🙂

Tech/Strength : OHS
5,3,2,1,1,1

WOD : “Tabata This”
Tabata the following movements in order with a 1 minute rest between exercises. Count calories for reps on the rower.
1. Row
2. Squats
3. Pull-Ups
4. Sit-Ups
5. Push-Ups
*Note : Coaches to stagger starting heats

The following is an excerpt from the CrossFit Journal article titled “Dr. Tabata and the Dumbbell” by Michael Rutherford.

In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had
regarded the two pathways—and training for them—as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports.

Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute “Tabata” intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate- intensity exercise. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training.
Dr. Tabata’s research tested subjects on stationary bikes, but in the CrossFit world his protocol is applied to all variety of functional movements. The Tabata protocol is applied to exercises including squats, pull-ups, push-ups, sit-ups, rowing, and, in my practice, dumbbell moves. We generally score Tabata intervals based on the lowest number of reps completed in any one of the eight twenty -second work intervals.