Monday, September 14 2015

205 x 4 across

28 @ 32/95

Reese...that's what I'm talkin bout. Dynamite!

YES!! Yes this is everything! Marisa looking amazing under that bar!! This picture is outstanding! I'm so glad that, for once, she is on the OTHER side of a gorgeous picture and not the one taking it. :) Impressive and beautiful.

I remember my first days at the gym and watching Marissa thinking "one day I'm going to be as bad ass as her." Nearly two years later and I still think the same thing every time I see her. I'm pretty sure im never going to catch her level of "bad assness" but its nice to try.

The hamburglar strikes again. ..eating up weight patties right and left! You go girl!

#styleandstrenf4dayz

Oh yeah Marisa!!! Looking awesomely strong and bad to the bone!!! Love it and love you! :)

An international superstar in the CrossFit Community!

Now THAT is a Women! One of my best buds in the gym.

M-A-R-I-S-A!!! Looking badass as the CFHSV model instead of photographer. Love it!

Omg. Love this pic so much.

That's a great picture, Thanders! Thanks for snapping it! And thanks for all the kind words from you sexy, strong people!

A: 135-145-155-155-155 with Zac, who was killing it
B: 9+10+6+8+7=40

Ok, after talking with the hubby I realized I totally screwed up my score this morning!! I'll blame it on preggo brain lol!! Nate please just X my score lol!! I was counting reps from the last round which I realize now was clearly wrong. Happy Monday CFHSV!!

Robble Robble...burrito feet represent!

Now that right there is some Performance Deluxe. Dang you make that look easy!

You have to LOVE Tabata. If you go hard and fight each 20 second set it is hard to find anything better. Posted below is a little information on Tabata. It is not intended to counter or argue against any particular training style any of you partake in. Just to give a little background and may help you understand its origin and research more if you like or care. Additionally at the CrossFit Endurance course they preach it quite adamantly. I still remember them showing us pictures of distance runners and sprinters (5k and below) having us pick what kind of runner they were.

I used to do and have athletes perform a lot more Long Slow Distance (LSD) and they felt as did I, that we had to get in many many miles of running, swimming and biking. This was very hard on my body and made it nearly impossible to have good strength, fast twitch muscle fiber, explosive power and basically I noticed a lot of the distance runners had limited muscle tone (except calves), but could run moderate forever.
Eventually I found out about Dr. Izumi Tabata
Dr, Izumi Tabata had been studying and publishing research on the aerobic and anaerobic systems. He put athletes (particularly speed skaters) through many different sprinting-type protocols to see how and when the different energy systems of the body were used. ATP, the key molecule used for energy production, is synthesized by both aerobic and anaerobic processes (in different ways). Tabata aimed to find a training program that would be the most efficient in improving this synthesis.

The first group pedaled on an ergometer for sixty minutes at moderate intensity (70% of VO2 max). Similar to a long jogging session.

The second group pedaled for 20 seconds, followed by 10 seconds of rest, for 4 minutes (completing 7 to 8 sets total) at maximal effort. The key phrase is maximal effort, as each interval was expected to be a sprint. If athletes could not keep up the speed requirements, they were stopped at 7 sets.
Dr. Tabata associated that a four-minute maximal intensity Tabata workout had the same or better aerobic benefits as doing a sixty-minute moderate intensity workout. This news was pretty shocking in that you could get two-in-one benefits from only a four-minute workout. This reduced much stress on the body and the body’s stress hormones.

Sprint Intervals Increase Power, Aerobic and Anaerobic Performance
Results indicated that the experimental group did display significant improvements in VO2 max, peak oxygen pulse, and improved in both aerobic and anaerobic performance. These athletes also displayed significant increases in their peak power output scores and mean power output scores after the sprinting protocol. Blood tests indicated that after the sprint training, testosterone levels significantly increased, while the measures of cortisol significantly decreased.

Now do not get me wrong, I still feel you have to go long on occasion for the mental toughness and physiological adaptation. But Dr. Izumi Tabata, sure changed my outlook and many of our textbooks in school.

A) 165(5)-165(4)-165(3)-165(3)-185(2)
B) 31 Rx at 32/95

Fun tabata work this morning!

There u go

He speaks the truth: This ex-marathon runner can relate to all of the above comments on LSD. I never got strong, but I could run really slow, forever. Except the 5 times a year that I had a repetitive motion injury.

36 RX at 32/95

I can only strive to have overhead squats that look as cool as Marisa's. Awesome picture.

A. 4@165, 4@165, 5@165, 5@165, 4@165

B. 10, 8, 6, 6, 6. 36@95lbs/32kg

Thanks Josh for pushing me trough the pain.

A: 105# tempo FS 5x4
B: 27 @ 16kg/65# (8,6,0,8,5)
My legs are fried....
Fantastic picture Marisa!!!

Marisa!! My girl is strong :)

28 reps rx 65/16kg

Marisa always bringing her A-Game with the Oly bar or the camera.

Got to partner with this she - beast today. Maude is another she-beast who was with us.
125 across
28 @24 kg and 65#

205 for 4 across
8/10/8/7/7=40 @32/95