Watered Down

Recent years has seen the return of REAL gyms, Crossfit and otherwise. While this makes me very happy, the burst in popularity comes with some negatives. I train at Crossfit Lafayette and love it. I also travel and have been fortunate to enjoy the community aspect of Crossfit at some great boxes around the country.

However, as more and more boxes open up, eventually the training in some of those boxes will get watered down as people with marginal experience begin to train others. This creates a chain reaction as some of their clients open up boxes themselves. I’ve seen this happen in martial arts. Most of the McDojo’s  have people teaching things that they don’t understand and surely can’t perform.

So if you are new to Crossfit, do your homework, like any other purchase. There are lot’s of great boxes out there with highly skilled athletes that can teach you a lot. Make sure that you are training at one of them.

Tabata Focus Mitt and Bag Training Will Make You A Better Fighter!

Josh Rozas works the mits

Many of you are familiar with the Tabata method. For those of you that are not, below is the current Wikipedia definition -

Tabata Method

A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 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.

Now that may seem a little complicated, so I’m going to simplify it to make it usable for you in your training. For our purposes Tabata workouts are simply 8 – 20 second max effort intervals with a 10 second rest in between.

This workout will be done on either a bag or on focus mitts. It will accomplish two goals that I have in mind for you – 1. More wind (this is always a good thing when it comes to fighting!) 2. Learning to work within real time fight perimeters ( WTF? I said I’d keep it simple didn’t I?) What I mean is that I want you to learn to unleash for 20 seconds. A real fight should not last longer than that. In fact it should be shorter.

The Bottom Line

-Practice your combos (hands, elbows and knees).

-Do this 3 times per week.

- Watch yourself become a better fighter!


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