Its time once again to push you out of your comfort zone, and get into the zone where you feel pain from your work. We did a T-Shirt for our very first XY Garage Games competition (a comp with male/female two person teams). We had a great slogan on the back of the shirt… Unity through Pain.
This simple statement was the underlying statement of all that has become of the Team competitions in The Garage Games series. That joining individuals together, and putting them through pain, is the thing that has driven unity among them. The community is strong, the culture is strong, because when like minded individuals get together, great things happen.
I have always reminded, there are FIVE ESSENTIALS of health, and fitness is only one. But it is the one that ties people together more than any of the other five. I’ll be a CrossFitter for life. So lets gain some of that advantage right here in our office!
This week, we are pushing you to do a series of jumps combined with other movements. If you have issues with your knees, then the jumps will become squats to the depth you can handle.
In Eight Minutes, you will do as many reps as possible, counting by rounds.
10 Burpee Broad Jumps (drop into a burpee – chest to the floor – come up to two feet then jump as far as you can from two feet, landing on two feet).
10 Squat Jumps – jump from a squat to a high jump
5 Push – Ups
10 jumping jacks (classic jumping)
5 Supermen (lying on your stomach, squeeze your back to raise your torso and legs off the ground)
10 Lateral Jumps (two feet together, jump side to side)
5 V-Ups (harder than a sit-up – reach towards your feet while bringing your legs straight up off the ground)
You have 8 minutes to go through this as many times as possible, accumulating as many reps as possible. I hope your question is, “how can eight minutes be enough?”
The answer is that the total power output of the aerobic system is very low compared to the anaerobic system. So when everything on the left of this graph has run out, you are utilizing the right. And if you push yourself super hard while using the energy systems on the right, you are making further cardio gains than you ever could doing an hour of cardio. Hope it makes sense, if it doesn’t. Read it and look at it again. Think it through.
Short duration high intensity is the answer. So when my average workout of 10 minutes, gets me through 10-30 hour adventure races, I stopped asking if it was enough.
Be well and Be blessed! - Dr. E