But what about cardio….?

tiree
Such a common question from people new (and actually, not so new as well) to CrossFit.

Decades of media, infomercials, poorly educated gym instructors, and well meaning, but even less educated friends are mainly to blame and our inbuilt belief that more is better, also plays a role in our belief that 'cardio' - long steady bouts of exercise - are the main way to build endurance, burn fat, and 'get fit'.

This blog post isn't going to say we shouldn't do this type of training.  It's just that what most people think of as cardio is just one way to train the energy systems of the body.  We have 4 energy systems by the way, and they interact in various ways to supply energy depending on what kind of work we are trying to do.

The aerobic energy system (better known as mitochondrial oxidation) is that base, that oxygen fuelled system that is always working.  We need it for long efforts and we use it to help recharge our strength battery for multiple short efforts as well.

BUT, it's only part of the entire system.  Take a look at just a sample of the other factors we want to train if we intend on maximising our fitness.

Anerobic Alactic Power <10s

Anaerobic Alactic Endurance 10-20s

Anaerobic Lactic Power 40-60s

Anaerobic Lactic Endurance 60-180s

Anaerobic Lactic Capacity  60-720s

Aerobic Power 30s to 10mins depending on the number of sets and the rest periods between them.

It's a tough ask to get through all of these in a training block sometimes, especially in the scope of a regular class.  For example, to accurately train our Anaerobic Lactic Power, we need intervals of 60s of work, but about 7mins of rest to adequately recover in order to go again!!  That's going to eat up our hour of class time pretty quick..... but we do our best, and often prescribe you a finisher or homework that target the things we can't get done.

The main point of this post is that there is a method to our madness.  The time domains, the rest periods and the number of intervals we perform are all there for a reason.   Know that when we specify a rest period, it is just as important as the work period to bring about the correct adaptation of the right energy system. They all offer benefits, and are all just as important as each other.

If there is a particular time domain you don't like working in, chances are it could be a weakness you are subconsciously avoiding..... 😉

FITNESS

A.
Deadlift
4 x 8

B.
10 Russian Swings
5 Single Arm KB Pushpress e/side
10 Slamballs
AMRAP in 5mins

A.
Press
5 x 5

B.
Partner WOD
10 Wallballs
10 Box Jumps
200/150m Row
AMRAP in 20mins, alternating rounds with partner

A.
Front Squat
5 x 5

B.
15-12-9
DB Hang Squat Clean
20 Lateral Plate Jumps after each set

1000m Row
50 Russian Swings
40 Ball Slams
30 Goblet Squats
20 Burpee Box Jumps
5 Wallwalks
20 Ring Rows
30 Goblet Lunges
40 Medball Situps
50 Russian Swings
1000m Run
A.
Hang Power Clean + Power Clean
- building

B.
7 DB Hang Power Cleans
7 Burpees
AMRAP 3mins
Rest 60s
3 sets

PERFORMANCE

A.
4 Deadlifts @ 60% of 1RM
E30s for 3min
3 @ 70%
E30s for 3min
2 @ 80%
E30s x 3min
1 @ 85-90%
E30s x 3min

B.
2 Deads @ 70-75%
4 HSPU
8 KB Swings 32/24kg
AMRAP 5mins

A.
Press
work up to a 3RM

B.
Partner WOD
6 Push Jerk w Press weight
6 Strict Pull Ups
6 Kipping Pull Ups
200/150mm Row
AMRAP in 20mins, alternating rounds with partner

A.
3 Front Squat
EM x 10

B.
15-12-9
Hang Squat Clean 60/40kg
50 double unders after each set

1000m Row
50 KB Swings
40 Ball Slams
30 Goblet Squats
20 Burpee Box Jumps
10 Manmakers
20 Burpee Pullups
30 Goblet Lunges
40 Medball Situps
50 KB Swings
1000m Run
A.
Power Cleans
Build to a heavy 3

B.
10 Wall Ball
10 Box Jump Overs
10 TTB
AMRAP 3
Rest 1min between sets
3 sets

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