July 20, 2011

Wednesday Form: 3 out of 4…that’s something else!

WOD: Tabata Something Else
Pull Up, Spin, Swing, Sit Up, Push Up

It still blows peoples’ minds…that a 4 min-20 on-10 off (yes, working 3 out of the 4 mins) protocol can get you to run faster/longer, jump higher, lift heavier, lose weight, get ripped…whatever the fitness goal. It is so counter to our beliefs about more-more, more time in the gym, more miles on the road…more, more, more to get less, less, less.
Less is more…and the Tabata protocol is the best example. In fact, it’s a helpful definition of the high intensity work we do at CF.

Here’s another 3 out of 4: Improvise, Adapt, Overcome (also, since smugmug video is not cooperating, we’ll be posting vids through youtube we can watch here at the blog…you can view these?)

  • Wicasa Yatapika July 20, 2011 Reply

    MD…the clips are another reminder of the hardest and most difficult hurdle we face; our own minds! There really is no such thing as trying, you either “do” or you “do not”…someone once told me that when you are about to “do” focus only on what you want to accomplish and not on what you do not want to accomplish, in other words put the idea that the possibility of failure is nowhere in the Universe of your mind, and the only thing in your mind is what you are about to do, visualize success and it will surely follow…the mind can be a terrible thing! Love the clips, very inspirational!!

  • Melissa July 20, 2011 Reply

    Oh, I’m sold on tabata alright…I love that style! I’m also sold on kettlebells…any chance or bringing a specific kb class back :)?

  • Matt July 20, 2011 Reply

    Sure…when Karate returns to demo the Side Press, Bent Press, Windmill, and Anyhow!

    • Melissa July 20, 2011 Reply

      My brother saw Karate the other weekend…rumor has it he’s ready to make a comeback…bring on the KB!!!!!!

  • karen oxholm July 20, 2011 Reply

    ….and at 5am would be nice! : )

    • Melissa July 20, 2011 Reply

      Karen…that was going to be my next request 🙂

  • Mike L July 20, 2011 Reply

    Excellent quote. That is an incredible lesson for all of us; focus only on the positive! It seems like an easy thing to say but something that you must practice doing to get better at it. Imagine that.

  • Kate July 20, 2011 Reply

    I believe that Sam added some reps/minutes to this when we did this workout together this morning!!!! She does not like to be out done:)

  • Sam July 20, 2011 Reply

    Kate- Maybe on the sit ups/pull ups. But let’s call that “extra” It certainly wasn’t on the push ups!

  • mfg July 20, 2011 Reply

    that is one awesome effin dawg!
    bent over w/ hands on knees…classic CF! When you are at ‘tossing stage’-you know you truly pushed it at CF!

  • weesa July 20, 2011 Reply

    Right on JJ – 99.9% is in your head, last night was a classic for sure MFG. Just when I thought there is no way I could run a 400 in that heat we ended up sprinting it….thanks for the push MD, wouldn’t have done it w/out you and my partner Kitri….oustanding effort by everyone!

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