Workout of the Day
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
In order to maximise the rate of return on your time in the gym, it is necessary to create the most hostile environment possible (short of causing lasting injury) for your body in order to provoke a meaningful physiological adaptation. For example, 400m walk will have minimal adaptive value to your body as it would apply a limited stress to the average adult experienced in recreational exercise. The same 400m at a brisk walk will provide some moderate stimulation of the cardio vascular system and would be sufficient to begin an entirely sedentary individual on the path to a better lifestyle. The same 400m executed at maximal intensity will create demand on several major metabolic systems and create a heightened metabolic demand for several hours post exercise – this is where the value lies. Intensity leads to increased work capacity and increased work capacity is the holy grail of the athletic individual. The greater the number of disciplines in which an individual achieves intensity, the greater their work capacity across all disciplines. In this sense, we can consider increased work capacity as being synonymous with ‘fitness’.
Human beings will live and die for points and today’s workout has a scoring system that forces intensity and therefore maximises the rate of return on your time (fitness gained) – be there. The road to the Open 2017 begins today.
Information
Weightlifting is on with Colette Tuesday and Thursday evening – this is a great way to supplement your CrossFit training program and to refine the technical aspects of Olympic lifting.
Kids and Girls WOD will be off this weekend as CFG host another Level 1 Trainer course. Apologies for any inconvenience.
Reebok CrossFit Games Open 2016 – Team Update
So that is the 2016 Reebok CrossFit Games Open in the books. We hope that you all had as much fun as we did and have learned a lot about yourselves on this path to being a fitter stronger version of yourselves. Thank you all for your patience, kindness and enthusiasm. Thanks to everyone who helped to judge, set up, clear up or generally just organise – we had such a huge task in front of us and it was entirely due to your help that we managed to get through the huge volume of athletes that we did. Thank you for creating the best atmosphere ever and for making this massive event as special as we hoped that it would be. Both Iain and I have had many generous words of gratitude from you all, both public and private, but we have always maintained that it is not us, the credentials that we hold or the equipment that we have that makes CFG such an amazing place; it is you, our community, that have achieved all of this and so long as we stand together we will continue to provide you with the very best that we are able.
We would like to thank everyone enough for signing up again. The turnout has been truly amazing – 216 athletes at the last count. This places us as an unprecedented 3rd place worldwide on strength of numbers. This is CFG’s largest ever team; beating last year’s numbers by 3.
The massive turnout from the members of CFG has made us a prominent force in European CrossFit and now, on the main stage in front of the world. This year, at the time the roster closed, we were the largest team in Europe for the fourth year in a row. Reebok have said that they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. The art work is with the Reebok UK rep and we will keep you posted on developments here.
Standby for the CrossFit.com video article on CrossFit Glasgow and our amazing community.
We owe you a huge debt of gratitude – you have made a couple of old guys with some pretty grand ideas very happy. Our heartfelt thanks go out to you all for putting us where we have fought to be.
#weareCFG