With Tom out for the next few classes you can expect our Summer subs to be making another guest appearance. Last night it was the return of Alex!!
Warm-up: On the Court, using only half the length:
5x sprints out to mid-court and back
Broad jump out and back
Bearcrawl out and back
2x Lunge Walk out and back
Back in the studio:
Arm rotations (20x rotating forwards, 20x rotating backwards)
Workout: Tabata Something!!
Changing things up by sticking with some bodyweight basics with the Tabata protocol!
So what is Tabata?
Well, it’s the name of a scientist, and you can read about his study here, but for workouts it’s the 20 seconds of work, 10 seconds of rest protocol. You do an exercise for 20s, then rest 10s, and repeat for a total of 8 times before moving on to the next exercise.
As you can see from the whiteboard, our exercises were:
Tuck Jumps x8
Scoring: Out of the 8 rounds for a single exercise, the LOWEST amount of reps performed counts as your score for that exercise. So if you knocked off 20 reps for 7 rounds but only got 2 reps for the final round, your score is 2.
It’s been a while since I’ve actually written this in an entry, but POST SCORES TO COMMENTS!
Cool Down: Back on the court!
Frankenstein walk the entire length
Step-to-knee hug to mid court
Step-to-quad stretch (bring foot up, grab foot, and stretch quad) to other side
Some more static stretching in the training studio.
And that’s a wrap! Great work for everyone, especially for those who have never done a Tabata workout before. It’s an interesting mix of pushing but pacing yourself.
Alex will be back teaching the main CFDC class Sunday while Mike (the Olympic lifting one!) will be leading the Elements class. See you all then!