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First off I have to share the story of Tiffany, a CrossFit athlete who came to our gym a non-believer — and has a story like so many people out there.

Success Story: CFI Athlete Tiffany C.

…Always been overweight. For as long as I can remember I was the big-boned best friend, the girl with the “great personality.” 

… I was developing a love of exercise-induced endorphins that would rival Anastasia’s obsession with Mr. Grey. (50 Shades of Grey reference for all you ladies out there!) I began doing doubles at the gym several days a week and lost a few pounds initially. But I got comfortable. I knew exactly how hard to push myself without stepping outside of my comfort zone. I became complacent and eventually plopped my behind on a spin bike that initiated the longest weight-loss plateau in the history of the universe.

So proud of Tiffany and so thankful that I got to be a part of it all– she’s such a fun girl and the transformation she and her hubster have made is inspirational. She weighs less than she has her entire adult life. Let me tell you, she’s a hottie too!  So with that inspiration at my back, I once again get re-inspired to give it my all and re-commit to my wellness.  I am so lucky that I get to see people just like Tiffany regularly changing their lives through CrossFit and its community. It really helps to make it all worth it every single day —

Today was a workout called Tabata Ouch!  You will understand why after I explain what it is.

Warmup
DROM
800m run

Skill
Push Press
SDHP

WOD

“Tabata Ouch”
(completed like tabata something else)

Tabata Push Press 95/65
Tabata SDHP 95/65
Tabata Sit Up
Tabata Bar Facing Burpee

total reps: 222

From wikiTabata method

A popular regimen based on a 1996 study[5] by Izumi Tabata 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). Tabata called this the IE1 protocol.[6] 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.