Increased Capacity Across Modal Domains

What Is Fitness? Are you fit?  Are you training a broad, general, and inclusive fitness?  What are you training for?  What do you want to be prepared for?  Just what you like and what you're good at?  Is that good enough?

Fitness = "Increased work capacity across broad time and modal domains."

 

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Not Me!

from Triangle CF

     How many times have you heard cues from your coaches and thought to yourself, "He couldn't possibly be talking about me."  Or better yet, received direct feedback regarding your performance and in your mind said, "She's full of it.  My (insert whatever exercise you want here) is just fine."  It's not always easy to hear that we just might not be doing something as well as we think we are.  By nature, most of us are prideful and having a weakness called out to us can send us into automatic defense mode.  Yes, it happens.  We are human.  But the more important point however, is what do you do with it?  Perhaps your reaction is to try to discredit the source in one way or another.  Or maybe you ignore the feedback  altogether.  You're just preserving your self-esteem, right?  What about trying to see the situation as an opportunity to better yourself?  After all, it is possible that there is room for improvement.  You come to CrossFit in order to become a better, fitter person and it's our job to help you get there.  Open your mind to what you hear from a coach.  They are seeing something you cannot.

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      The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

     Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

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5 Things EVERY CrossFitter Should Do

1. Keep a log. If you’re serious about reaching goals, you’ve got to keep a log. WordPress, Beyond the Whiteboard or even just a ratty old notebook, it doesn’t matter what tool you use, you’ve got to log your work. (Extra points for logging your food and sleep.)

2. Get your Level 1 certification. You don’t need to have aspirations of becoming a trainer, it’s a great weekend of learning why we do what we do and why CrossFit works.

3. Visit the CrossFit Games. Oh my hell, are the Games awesome! The ESPN2 or online recaps are NOTHING to the CrossFit event of the year. It’s a weekend of pure motivation.

4. Find a coach. Either at an affiliate or online, find somebody who can program for you and keep you accountable for your progress. Nobody likes “Karen”, but it must be done. Coaches make that happen.

5. Learn Other Methods. What's great about this growing cult is that we're not a religion. We're willing to do whatever works. Read and tinker with other ways of training and eating. If it works for you, stick with it.

http://www.crossfittherack.com/