FallOut CrossFit – School of Elite Fitness Tri-cities, WA

Tabata Finals Results

What is a Tabata and why would we want to do it? A tabata workout sequence consists of 20 seconds of high intensity work, followed by 10 seconds of rest, repeated eight times for a total of four minutes.

Credit for this training method goes to Dr. Izumi Tabata and other researchers from the National Institute of Fitness and Sports in Tokyo, Japan. In 1996, this team published results of a groundbreaking study in the Journal of Medicine and Science in Sports & Exercise. The study provided documented evidence of the physiological benefits of performing the high intensity/rest intervals. After six weeks of training, Dr. Tabata observed a 28% increase in participant’s anaerobic capacity and a 14% increase in their aerobic capacity (VO2max).

This training method can be applied to just about any exercise…pull-ups, push-ups, squats, rowing, kettle swings….the possibilities are endless! You will be amazed at how intense these four minutes will feel; your aerobic and anaerobic energy systems will definitely be taxed!

As for scoring a Tabata workout, it goes like this: score each 20 second work period separately. After completing the eight sets, the set with the lowest number of reps is your score. For example, if you do a Tabata squat workout and score 20, 19, 17, 21, 22, 22, 20, 18, your Tabata score would be 17, as that is the set with the lowest number of reps.

So, next time you see a Tabata workout come up remember it is a highly effective, evidence-based training method that will improve your aerobic and anaerobic abilities!

by: Tammy Smith


Most Improved:

  • Men
    • 1st – Joey Sanchez
    • 2nd – Ben Larkin
  • Women
    • 1st – Jo Krone
    • 2nd – Michelle Earley

Best Scores:

  • Men – Tied for 1st place
    • 1st – Joey Sanchez
    • 1st – Jesse Jensen
  • Women
    • 1st – Jo Krone
    • 2nd -Lisa Muhlbeier

WOD: 7 rounds

  • 7 Power Snatch
  • 7 Snatch Balance
  • 7 OHS
    • Level III: 95/65
    • Level II: 75/45
    • Level I: 45/35

Tabata This Finals

There is a revolution beginning! And it’s about time that this type of thinking hits main stream media. First thing you should do after reading this is go program your DVR to record Jamie Oliver’s Food Revolution. This guy is on a mission to change how the world thinks about food. There is a better way to eat, we’ve been advocating it in the gym, and Jamie has a much bigger venue now and is sharing his message. He meets some big obstacles, challenges and resistance to change in his quest. There are a lot of people who have no idea that the food they are eating isn’t any good for them, and for most barely, if at all, constitutes as food. If you saw the episode on Friday night, share your thoughts. See Jamie’s inspiration speech at the TED conference, click here. Thanks to Michele for the heads up on this great opportunity for fresh veggies at Schreiber & Sons. If there is enough interest I will try to see if they will deliver to us at FallOut CrossFit.

WOD: Tabata This!

Final Results and Prize Winners to come – Stay tuned!

  • Tabata rounds with each movement
    • 20 sec on & 10 sec rest for 8 rounds (total of 4 min)
    • 1 minute rest between each round of Tabata
  • Row
  • Squat
  • Pull-ups
  • Sit-ups
  • Push-ups