Tabata intervals

Today we mixed some Tabata interval training on a heavy punch bag into our upper body weights routine.  This routine lasts only 4 minutes but OMG. if you use max. effort, it's a killer. 


Although we used the punchbag for sport specific training, it is equally effective on bikes, treadmills, skipping ropes, as squats, burpees or whatever other method rapidly increases your heart rate without prematurely fatiguing your muscles (for example heavy weights squats would not work as your legs fail with the weight before your heartrate gets up to max).


Tabata Summary 

Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply “Tabata Intervals” to several forms of exercise, such as hitting a heavy bag, sprinting, jumping rope, or fast paced bodyweight squats.

Your first reaction might be, “How effective can this protocol really be with just 4 minutes of exercise?”

Let me answer this question for you… VERY EFFECTIVE!

You will be amazed at how intense 4 minutes of exercise will feel. This form of training taxes both the anaerobic and aerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling.

After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. The 20 seconds on, 10 seconds off interval system improved both the anaerobic and aerobic energy systems significantly. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which makes the test results more difficult to evaluate. Dr. Tabata's test was much more effective, as it produced a positive response on individuals who were already in shape.

This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Recent studies have shown that intense interval training will elevate the rate that your body burns calories by up to 142% more than low-intensity, continuous exercise

As mentioned, you can perform Tabata Intervals with several forms of exercise. The most obvious is sprinting. For example, sprint 20 seconds, and then rest 10 seconds, and continue until you have completed 8 x 20 second sprints. Always begin with a moderate warm-up and cool down session.

Crossfire Winter Bootcamp enrolling from 2nd November 2011

Aimed at beginners, these groups will concentrate on basic CV fitness, balance, flexibility, co-ordination and strength.  We will work on diet and weight loss with a weekly weigh-in and motivational challenges to help achieve a weight loss goal.

The sessions are outdoors, in all weathers and are an early start enabling participants to get a session in, get home and showered and into work by 9am.  No excuses about 'not enough time to exercise'!

Click image to view poster

Location Climping Beach - Climping Street,Climping, Arundel, West Sussex BN17 5RW Follow signs for Bailiffs Court Hotel and carry on past for about a mile.  Plenty of parking available (pay and display).

Times - 

Group 1 - Mon., Wed., and Fri. mornings from 6.15 through to 7am

Group 2 - Mon., Wed., and Fri. mornings from 8 through to 8.45am

Group 3 - Mon., Wed., and Fri. mornings from 9.45 through to 10.15am
Group 4 - Mon., Wed., and Fri. mornings from 10.45 through to 11.15am

Costs - £6 per session payable monthly in advance.  No show, no refund - sorry but we are looking for dedication here.  

Spaces available - 15 maximum - call or email  for availability

Registration - book by phone or email.  Paypal, credit card or cash payments accepted.  You will be required to sign a medical disclaimer. 

Kit required - Fresh water, training gloves, track suit (or similar), fleece, trainers/boots, hat and a towel.  Expect your kit to get wet and muddy so nothing too nice!

Crossfire welcomes Bodybuilding and Nutrition specialist Neil Batchelor to the team.

Neil is one of our more experienced Trainers with a credible track record in body building and gym management.

His addition to the team brings some serious body transformation technique to our clients wishing to concentrate on extreme toning, mass gain and body styling type roles.

In addition to this, Neil brings on board the Muscle Fury range of nutritional supplements.

Achieving these sort of results can be arduous and involve serious changes to diet and your workout strategy.  Rest assured that Neil not only has the experience to get you there but that he has a very calming, charming nature achieving results through positive motivation and mentoring.







Neils impressive list of achievements include:

• 2011 - Current South Coast 90kg Champion UKBFF (UK Body Building and Fitness Federation)
• 2010 - 2nd South Coast 90kg UKBFF
• 2010 - 2nd Scottish UKBFF
• 2000 - 2nd Southeast UKBFF
• 1999 -  2nd Stars Of Tomorrow UKBFF
• 1999 - 2nd All Hallows Strongman

Don't let his appearance deceive you though - Neil is no 'meathead'.  As well as being REPS and YMCA approved and owning and running 3 gyms, both female and male, he is the founder and Director of Muscle Fury, One of the most popular nutrition companies on the market.  Their full range of supplements are exclusively available to our clients to assist them in attaining their goals.

Spartan workout

I know, it sounds cheesy.  But listen up-it's a mindset.  Boot camps have been popular for so long and now it seems that everyone is doing it - great, but is it really as tough as it could be.  Lets look at today's Spartan regime - being the first:

We're putting the body under muscular and metabolic stress - challenging every major muscle group in every possible direction with little rest.  We never repeat the same exercise in the same way twice as nature adds the X element to the mix.  The body never has the chance to adapt and is challenged at every turn.


3k run uphill climbing 184m, cross-country carrying a 10kg medicine ball in the arms and a 25k backpack.


arrive at destination - an old tree - looks and sounds idyllic.  Don't be fooled.


2 minute rest 


5 minutes continuous bungee rallies - tethered to a tree with rope and elastic for a 50 meter sprint, catch the medicine ball, sprint back and throw the medicine ball back to the start.  Using high leg sprint starts we drain the blood from the body to the legs and then, as the elastic tension kicks in, the respiratory system screams out for oxygen.  Added to this the pure adrenaline of knowing that the bungee could break if you over power ( we had one 'accident resulting in some lovely welts across the chest)!


No rest


500m sprint circuits through brambles, nettles, potholes.  Keep your legs high, bound, leap to avoid those stingers but watch where you land! - 3 sets supersetted back to back with


Branch pulls -  60 seconds tugging at a low branch - pull against the trees tension, straining the knees, quads, biceps and lats to burning point before back onto the sprints.


30 second water rest and move onto


Medicine ball crunches combining double kicks and overhead throws - 5 sets of 20, partnered and super setted with 


Medicine ball slam downs and squat thrusts. Last 2 sets progress to slam downs-medicine ball pressups-squat thrusts


no rest


5 sets 30 seconds Plyometric overhand grip pull ups - using the spring of the branch jump high and pull up - 3 seconds continuous pull ups - lats burning like hell! superset with


Deep press-ups with rotation - partner resistance.


no rest- straight on to


Medicine ball hops - leap high, knees raised-land on the medicine ball and leap back off high to spring straight back supersetted with


Branch push - low hanging branch pushed hard , knee deep in brambles and nettles to add distraction and adrenaline, branch wants to send you catapolting into the stingers.


30 second water break


3 x 2 minute rounds on the strike pad supersetted with chin ups


Medicine ball punches - throw the ball high, triple strike, run after it repeat - 5 minutes.


Cool down with 2 minutes skipping


2 minute water break


10 minutes stretch incorporating PNF


Pack the kit back onto the back for the descent run.


90 minutes - 1400 calories, 6k distance, 184m climb, 1 large bungee welt, lots of nettle stings, bramble cuts and a thoroughly exhausted but satisfied body!


Location - Cissbury Ring, Sussex - I think used to be a Roman Fortress - quite apt really.

That's day 1.

Day 2 Tuesday - carrying some tyre's on the run - should add another dimension!

PS - sorry tree!

Spartan training - bring it on.

Real life weight-loss challenge

We will soon be following the weight-loss diary of Jeanie Butler, a real mum with 2 hectic boys, a busy Partner and her own business.

Jeanie has tried the Atkins diet and the Lighterlife diet to some success in the past, shedding massive amounts of weight, only to put it back on again (and then some) when she returned to a 'normal' diet routine-the classic 'yo-yo' diet...

Jeannie and her Partner Tim who is behind her endevours

...sound familiar?

Now, desperate to lose her excess body fat, she has turned to Crossfire for help.  Using a combination of simple 'at home' exercise, taken regularly to fit into her lifestyle along with a good quality diet, we believe that she CAN do it.  Jeanie wants everyone to see how she does to encourage her to stick to the plan and to offer inspirattion to those in a similar situation.

Her diaries will start on her return from holiday in 10 days time and will include 'before' shots, exercises, diet and her emotional ups and downs as she pushes towards her goal.

Go Jeanie!!!

Gerard Butler strips off - body fat that is!

The movie star has shed an incredible amount of body fat for his new surf based movie but how has he done it?

Hard work, clean diet and total dedication to a sport specific program-in this case surf action cardio based workouts.  This can be achieved through good core stability training utilising wobble boards, stability ball, kettle bells, and medicine balls to punish his body's fat stores by constantly challenging his balance.

Added to this a high rep 'superset' based resistance programme tweaks the metabolism by building lean muscle.

Good old fresh fruit, fish and loads of water added to the programme really helps 'cut in' as does a good old cup of espresso before the workout for its thermogenic effect.

Oh and ditching the pink shorts was a good idea too ;@)

Go Gerrard!

Who's next?

A great calorie burner

Most of my clients own some sort of bike but rarely use them other than the occasional pootle out with the kids. What a waste of a great CV tool!

I love to turn up with my bike, drag theirs out of the mothballs and hit the hills.  Mud, adrenaline, excitement, relief (when we find our way back) and a tremendous sense of pride at hitting the 10...15...20 mile barriers!

Oh and as for calories?  1500 plus in a session - now that's impressive.

Can I do it again Rod...please!