Today’s History lesson: Six PAX enjoyed a merkin and Tabata filled Paradise and discussion about the origin of Tabata. From Wikipedia, Tabata training was made famous by 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
SSH x 20 IC
Body Squats x 20
Windmills x 20 IC
Willie Mays Hayes x 20
Slow Merkin x 10
WARM UP Round 2
8 Rounds of Tabata Plank (PAX hold plank for 20 sec and rest 10 sec)
THE THANG
PART 1: Continuing in the theme of high-intensity intervals, 1 PAX enjoyed an AMRAP of Renegade Row Merkins (while holding dumbbells, PAX performed a merkin and then one dumbbell row) while the 5 remaining PAX ran a parking lot loop with a 5 burpee break at the halfway point. Once the loop was completed, the PAX rotated until all PAX had the pleasure of the Renegade Row AMRAP.
PART 2: Circle of Fun. 6 stations were set up including a goblet squat with a dumbbell, dumbbell kettlebell swings, dumbbell shoulder presses, jumping lunges, WW2, and merkins. PAX worked for 20 secs and used 10 secs to transition to the next station (Q called this active rest). PAX performed 16 rounds.
MARY
Sally Squats Merkin Style – bring sally up merkin, bring sally down low plank hold.
25 Heels to Heaven
25 WW2s.
COT:
Announcements
Odyssey this weekend sponsored by the Cary F3 Gentleman.
Spooky has three Halloween themed workouts coming up and welcomes any help at his Haunted House. Dean Wormer has a Friday the 13th workout at Bastille next Friday.