Friday, October 13th

Thursday, October 12, 2017
October 11, 2017
Saturday, October 14, 2017
October 13, 2017

Friday, October 13th

Announcements!

Join us TOMORROW from 9:00-11:00 for our Battle for the Booty Partner-Palooza!
There will be no regular classes TOMORROW!
Bring a chair and root for your favorite pair!

Our new T-Shirts are in! If you pre-ordered be sure to pick yours up today!
The T-Shirts on the rack are available for purchase…

We are on week 2 of the “October 16 Club”!
4 WODs per week or more!
We had 13 members achieve 4 WODs per week in September.

But… we did have a hurricane!
We expect a much higher number this month.
You can do it TCCF!
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Warm-up:
10 Inch worms
30 Dynamic calf stretches
10 PVC pass throughs
10 Sit-ups

10 Goblet squats
10 dynamic prone 
scorpion
10 dynamic supine scorpion
Foam Roll!

Skill:
The ABMAT Sit-up

WOD:
Tabata Sit-ups
400 Meter Recovery Walk 

Tabata Sit-ups

Post total reps…

What is a Tabata?
Tabata is high intensity type of interval workout that was inspired by Dr. Izumi Tabata, a Japanese researcher who used this protocol in his study on athletes in 1996 (used to see if it would improve the performance of skaters). Dr. Izumi Tabata used a cycle for his study as follows: an all-out extreme intensity segment for 20 seconds, followed by 10 seconds of rest. This cycle was repeated for 8 rounds or 4 minutes total. He found that this protocol improved both the aerobic and anaerobic systems of the athletes as opposed to many that train only one of the above mentioned systems.

Recovery/Stretching:
Cobra to Child’s Pose
400 meter Recovery walk (with pinch grip carry)
Supine Scorpion
Foam Roll

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