Wednesday, September 28th 2016
Some of you might not know she is Air Force, but you probably DO know that this means she HAS to maintain a level of fitness for her job (not just for her life). Well, she’s doing a GREAT job at both!
FRESH START CHALLENGE
STRENGTH WOD
Work up to a heavy set of 3 Push Press
WOD
“TABATA FUN”
(20 seconds work, 10 seconds rest for 8 rounds each)
Wall Balls Ab Mat Situps Box Jumps/StepupsWhat the heck is a Tabata? And why do we love them? There are lots of reasons, but most experts agree that these four are the top benefits:
BURN FAT
Tabata training will raise your metabolism and heart rate in no time. Because you are going at such a high level of intensity, your body has to work much harder to keep up. Your metabolism will stay at a high not only during the workout, but after the workout as well. This means that your body will be burning fat even when you aren’t doing anything.
PROTECTS MUSCLE TISSUE
With the short amount of time that it takes to get a good workout, you won’t be eating away at any muscle tissue as you might during long duration workouts. It places immediate stress on muscle tissue, which tells your body that more muscle tissue is needed. As a result, the ratio of your lean body mass to fat goes up, and by choosing exercises that maximize the muscle mass worked, muscle tissue may increase.
SHORT ON TIME
No matter how busy you are, all it takes is four to eight minutes of this high intensity workout to get a great workout in. The availability of this workout is time saving in itself, as you can ‘tabata’ many movements (they are GREAT for travel WODs!) All you need is your own body weight for many of these!f
AEROBIC AND ANAEROBIC CAPACITIES INCREASE
The anaerobic capacity, which represents the maximum amount of energy that can be produced by our body in the absence of oxygen, and the aerobic capacity (the maximum oxygen uptake capacity) are both increased. According to recent studies, participants who underwent a Tabata sprint training had their aerobic capacity increased by over 14% and a 28% increase in their body’s anaerobic capacity.
COVE SKILL WOD
For 8 minutes:
Min 1: 1 Turkish Get Up on each arm
Min 2: 20 Banded Pull Aparts
WOD
800 Run
10 Strict Press
80 Double Unders
1 Round
400 M Run
10 Push Press
40 Double Unders
2 Rounds
200 M Run
10 Push Jerks
20 Double Unders
3 Rounds
Fitness: 95/65
RX: 115/75
RX+: 135/95
22 min Time Cap
Coach’s Tip: Today will be heavy on the shoulders so if you are having any issues, talk to the Coach and we can scale appropriately! Try to stick with the same weight for each movement; while the jerks will be ‘easier’ at the end, you will be fatigued so it will be more challenging than you think!
