Enter the Tabata
- skip down to HOW TO if you already Tabata
In 1996, a team of physiology researchers found a pattern of work-and-rest stimulus that causes the body to respond with adaptations which include aerobic capacity, muscular strength and stamina, and neuromuscular efficiency for the associated movements. One of the researchers’ names is Izumi [...]

I do not believe there is any more functional (applicable to real life) strength a person can develop than running.

Happily, running is the most popular exercise regimen in the world and the most heavily participated recreational athletic event. Sadly, the way it is practiced, encouraged, and dogmatically taught is almost exactly wrong.
My corrective guidance [...]

This is an important topic for general health, nutrition and fitness, and I’m providing a shoehorn to slip you into the know for those of you who aren’t already. You’ll continue to hear about this for the rest of your life, so now’s a good time to clue in.
For months I’ve jumped mid-stream into discussions [...]

You should scale these three workouts to your ability level: choose the two-minute, three-minute, four-minute, or the full five-minute version. To tally your ’score,’ if you choose the ‘two-minute’ version, you must spend a cumulative total of 120 seconds in a handstand. Begin the clock when you begin the handstand, clock runs continuously; but only [...]

You’ll only travel 150 meters, but it will be a beautiful journey.

5 rounds,

10 meters of beck’s burpees*
10 meters of walking lunges
10 meters of bear crawl

For Time.

*Beck’s burpees: like a normal burpee, but instead of jumping straight up, you jump forward — as far as you can. It’s a burpee with a standing broadjump. If [...]

I’m going to open the hood on basic diabetes management so you can see the nuts and bolts of how a type 1 diabetic uses blood glucose measurement and insulin injections to manage their blood sugar.
This explanation of diabetes and insulin therapy covers the basics of a Diabetic’s How To:

Establishing a basal rate of [...]

For some time we’ve toyed with the idea of posting a few versions of the same workout, at differing levels of difficulty. The decision is complicated, and has many disadvantages. But I’m guessing we’ll experiment with this in the future; so below you’ll find two workouts, and two versions of each.

CrossFit could scare you because we do tons of pull-ups …and you can’t do one.
Being intimidated is unjustified: CrossFitters include many people who could not do a pull-up when they began. The pull-up is easily teachable and achievable — you can begin right here, right now.
The following will give you a schedule consisting [...]

3 rounds of:

30 slalom jumps
30 sit-ups
30 supermans

For Time.
Supermans (laying on stomach, arch your back to raise your chest off the floor) can be substituted with back extensions on a roman chair or swiss ball (with feet anchored somehow), or with Good Mornings.
For an easier version, scale to 20 reps of each exercise, but remain at [...]

Do as many rounds as possible in 10 minutes:
5 push-ups
10 sit-ups
15 squats
Report total number of rounds completed.

As we’re not receiving any feedback, we’re providing cookie-cutter difficulty levels (scaling) for these workouts. For now we’ll call these Levels 1, 2 and 3 in increasing level of difficulty.

Level 1:
3 rounds

100 rope jumps
12-9-6 push-ups
12-9-6 ab-rolls OR knees-to-chest

For Time.

Level 2:
3 rounds, 15-12-9

double-unders (or 120 rope jumps each round)
push-ups
ab-rolls OR knees-to-chest

For Time.

Level [...]

100 air squats
10 dumbbell push press each time you stop
Choose a dumbbell weight which is too heavy to shoulder press 10 times. The push press is considerably stronger, if you use correct technique. This will force you to do the push press correctly, an important skill to develop and a potent contributor to strength development.
If [...]

New exercises in this series include squat jumps, dumbbell swings, sumo-deadlift high-pulls (SDHP), leaning-rest dumbbell rows, bear crawls and handstands. We will post How To explanations for these exercises soon.
Notice that the only equipment required for these workouts are dumbbells, though different weights are needed: 5 lb dumbbells for the “TarBaby” and much heavier [...]

I will continue to post beginners’ workouts. This current, specific series we’ll call the Adobe Workouts (First week’s plan), and here is Adobe Workouts, Series 2.
The Adobe workouts are designed around the abilities, needs and constraints of specific trainees. Their only equipment is a few denominations of dumbbells (5, 8, 10, 12, and 25 lbs) [...]

Today was a rest day. I’ve been prescribing Tabatas to others recently, but haven’t done any myself for a long time, more than 6 weeks. Need a dose, so
Tabata push-ups: 17-17-17-17-13-7-6-7 = 101 total, less than my previous 105. I expected to increase, but I haven’t done push-ups in over a month. Yes, you should [...]