Sunday, August 13, 2006

Twenty Seconds At A Time

Four new faces graced Again Faster this weekend. Lionel, Al, Porter, and Frank came out to the Pond for a dose of Tabatas.

They joined Josh, Jo, Thor, Sam, and me for a five-round bout. We included sledge swings, pullups, pushups, situps, and squats in our rendition of "Tabata This".

The Tabata Interval is 20 seconds of work, followed by 10 seconds of rest, repeated eight times. We applied the interval to all five exercises, building aerobic capacity and power generation. The Tabata Interval is unique in its ability to tax and improve the aerobic and anaerobic systems simultaneously.

Our newbies pushed hard. They all posted scores on par with our veteran Crossfitters. We used a unique scoring system, combining the lowest and highest interval scores for each exercise to arrive at the final score. For a detailed explanation of the system, see "Tabata Fantasy", posted last Thursday.

As you can see, these guys have a solid bodybuilding background, and they like to push the envelope. Lionel came to Again Faster with the stated goal of getting ripped and building his work capacity. That we can do.

Tabata Intervals are a rude awakening for the uninitiated. The duration of the intervals precludes recovery. Muscles stay bathed in lactic acid, and 10 seconds of rest doesn't allow the heart rate to drop significantly. This combination is unparalleled at building local muscular endurance.

The sledge swings were a nice addition to the Tabata protocol, adding some hip flexion to the mix. As always, hitting stuff with a hammer proved popular.

This one was over quickly, with the final interval ending at 24 minutes flat. Recovery took significantly longer, and Lionel got a great introduction to the effects of excessive lactic acid in the bloodstream. Your t-shirt is on the way, buddy!

Thanks to the guys for coming out from Raye's Garage Gym in Dorchester, and to the Crossfit Boston folks, as always. I had a great time. See you all next weekend.

Go faster!


Blogger Jonathan Gilson said...

Scores were obtained by adding the highest and lowest number for each round then adding them together.

Scores were as follows:
Lionel:not kept

Great job everyone!

8/13/2006 04:26:00 PM  
Anonymous Anonymous said...

As always, thanks to Jon for setting this up. Thanks also to those participants, new and old, who helped push me through.

Lionel, you rock!


8/13/2006 05:38:00 PM  
Anonymous Anonymous said...

Good times, as always. Nice to see some new faces out there as well.

Thanks, Jon!


8/13/2006 07:02:00 PM  
Blogger Dawn Adam-Brown said...

Very sorry I missed this one. I think it was going on around the time we were setting up for bottom to bottom tabata at cert. Or maybe it was during Coach's new workout 'Colleen and Jerk'. You would love this one... 7 minutes of as many reps: 1 db Squat clean, 3 jerk press...the kicker you are scored by a parnter and only the good ones count. Your partner is not allowed to tell you anything until it was done. Some people were very shocked when they ended up with 0 reps.

Had a great time in Atlanta, more then I was hoping for in many ways. Looking forward to seeing you again(faster).

8/14/2006 07:01:00 PM  
Blogger Jonathan Gilson said...


I love it. "You stink, but I'll let you work on it for a while before I tell you."

So cruel.

We missed you this weekend, but I'm hoping to learn a thing or two from you this Saturday!

I'm glad you had a good time in the ATL. We'll see you soon...

8/14/2006 07:28:00 PM  

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