CROSSFIT SUFFOLK  **  Forging Elite Fitness

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are pull-ups, the second 8 are
push-ups, the third 8 intervals are sit-ups, and finally, the last 8
intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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The below article is courtesy of Police Chief magazine.  Excerpted below the link is the section of the article that all law enforcement officers need to understand:

Fit For Duty? The Need For Law Enforcement Fitness Programs

In the law enforcement field, fitness also has a direct impact on
job performance. Based on job descriptions from agencies across the
country, a core list of physical tasks required to perform the duties
of a law enforcement officer were identified. The critical tasks—those
tasks where poor performance could put officers or the public in
jeopardy—were identified as running, climbing, jumping,
lifting/carrying, dragging, pushing, and use of force.8

over 75 percent of police apprehensions, the amount of resistance given
by the suspect is described as moderate or strong, and the average
amount of time it takes to subdue a subject can vary between 30 seconds
and two minutes. For most physical tasks lasting over two minutes,
officers use 75–90 percent of their maximum capability.9
Cardiovascular endurance, anaerobic power, muscular strength, muscular
endurance, flexibility, and body composition are all underlying factors
in successful job performance.

An in-depth study conducted by the
U.S. Federal Bureau of Investigation (FBI) in 1997 examined 40 cases of
serious assaults against law enforcement officers across the country.
The incidents were analyzed through offender and officer interviews and
document reviews. Of the 52 officers participating in the study, 47
stated that they were in “excellent” health at the time of the assault,
four reported being in “better than average” health, and the remaining
officer reported “average” health. Seventy-three percent of the
officers were involved in a physical fitness program, the most common
of which were running and weightlifting. Repeatedly, officers credited
their fitness level with aiding them in their survival.10

Saturday November 29th 2008

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 081013.

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