Sweat Angels

We made sweat angels on the indoor track tonight. How did we do it? TABATA! Tabata is a rather simple concept created by Japanese speed skating coach Izumi Tabata to increase the aerobic capacity of his athletes while building muscle. The tabata protocol is 4 minutes in length: 8 intervals of 20 seconds of all out work followed by 10 seconds of rest. You may be reading this and thinking that sounds easy. Go ahead and try it out for yourself. I dare you. Done with proper form it is absolutely punishing. The workout tabata squats, followed by tabata pushups, followed by tabata flutter kicks, followed by tabata handstands. Only the squats and pushups were scored. The goal is to achieve to highest total combined reps of squats and pushups. When all was said and done the WOD last 16 minutes and Pohl, Brieg and Pyne left 3 beautiful sweat angels on the indoor track.

Tabata squats + tabata pushups

Pyne: 184
Brieg: 179
Pohl: 175

I was impressed by everyone's depth on the squats. The improvement in depth is amazing. Not to mention everyone demonstrated more mental toughness compared to a few weeks ago. I am excited to see how everyone performs on the track tomorrow. If you want to come watch the Fight Gone Bad competition at CrossFit Tri Cities on Saturday morning let me know. We will leave here at 8:30 am and be back by 11 for brunch.