Wednesday, September 16th at CrossFit UNC

Tonight we will be working out again at the Belk Track at 9PM. We are going to introduce the Tabata methodology tonight. Tabata is an interval system that was developed by exercise and sports scientists in Japan. The benefit of Tabata is that you can increase both aerobic capacity and V02 max within the same workout, something that may seem counter intuitive. Tabata asks participants to preform a certain movement at their highest intensity level for as many repetitions as they can in twenty seconds, then allowing them to rest for ten seconds. This process is repeated eight times for a total of 4 minutes. The lowest number of repetitions in any given round is your score for that Tabata. Therefore, there is an element of pacing to the whole workout aswell.

Tabata Something Else:
Tabata Squats
(2 minutes of rest, we'll record lowest scores, then we'll do another Tabata)
Tabata Push-up
(2 minutes of rest)
Tabata Sit-up
(2 minutes of rest)
Tabata Burpee

Results:
Squats, Push-ups, Sit-ups, Burpees
Max 15(bb), 10, 16, 5
Juan 13(bb), 11, 11, 5
Kevin 16, 9, planks, 6
Joe 15, 5, 10, 5
Junior 10(bb), 5, 9, 5
James 14(bb), 5, 15, 5
Austin 10(bb), 7, 9, 5
CD 11, 4, 6, 3
Matt 15(bb), 5, 15, 5
Myles 15, 6, 11, 6
Tommy 15, 4, 8, 5
Kathy 15, 6k, 10, 3
Cynesta 10, 5k, 8, 2
Natascha 15, 9k, 10, 1
Shannon 14, 10k, 17, 4
Courtney 15, 5k, 11, 4
Jordan 16, 10, 13, 5
Leslie 18, 9 some k, 14, 5
Julia 15, 5k, 8, 3
Flora 14, 6, 8, 5

I know Flora ran two miles before, and then I think I saw a group run a little afterwards. If you ran after, post that to comments.
Great job today!

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I find that if you count all the reps in tabata it makes you work harder throughout the whole workout. If you only count lowest reps you have a tendency to "pace" yourself and say " well i can only get 10 at my lowest" so you just stay at a 10 pace never going higher in your early sets, when you could potentially get 15 -20 reps. Count them all and you will be pushed to do more in all the sets.

I agree that you can cheat yourself out of a hard workout with strict tabata scoring if you pace and set a low goal. If you shoot low, you're not going to get the full benefits of the WOD.

However, I would argue that there is a unique advantage in strict tabata scoring that outweighs this possible detriment. That is that it evokes an intensity level towards the last couple rounds that is unparalleled, which is due to the fact that under strict tabata scoring you are so heavily penalized if you do not maintain your rep count through the last set. It forces you to add an element of endurance to the workout that is easily circumvented in the "count them all" tabata scoring scheme.

Performed top to top push-ups

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