WOD: 10.1.13

A Native American grandfather was talking to his grandson about how he felt. He said, “”I feel as if I have two wolves fighting in my heart. One wolf is the vengeful, angry, violent one. The other wolf is the loving, compassionate one. The grandson asked him, Which wolf will win the fight in your heart? The grandfather answered, The one I feed.


““Dr. Tabata’s Revenge””

Tabata Weighted Pull-ups, (35/25 pounds)
Tabata Weighted Squat, (45/35 pound plate)
Tabata Weighted Ring Dip, (35/25 pounds)
Tabata Deadlift, (165/115 pounds)
*Rest one-minute between exercises.
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute rest between exercises.
*Your score is the total number of reps.
Tabata is in reference to a 1996 study by Dr. Izumi Tabata of the National Institute of Fitness and Sports in Tokyo, Japan. The regimen uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.