Wednesday 9 April

Who says triathletes are weak?  Ben isn't!

Who says triathletes are weak? Ben isn't! PR's are rolling in hot this week!

I generally like my music cranking during my workout, and I’m guessing this is the general preference among a lot of you at the gym. It seems to create a bit of an atmosphere and provides a bit of a kick-start, particularly on days when, for whatever reason, an extra boost is needed. Think Monday mornings for example! The ergogenic (performance enhancing) effects of music have been studied many times, looking at how this external influences can improve performance in exercise.

Surprisingly though I came across an interesting article recently that described a study looking at the effect of music on work output and efficiency in CrossFit. It tested the scenarios of music vs. non-music on performance, physiological and psychological outcomes.

Thirteen healthy, moderately trained subjects performed four identical workouts over two weeks. The order of the four workouts (two with, and two without music at 20 min each) was randomly assigned for each individual. In terms of performance acute responses in work output and heart rate were measured at the 5th, 10th, 15th, and 20th min during the training sessions.

Interestingly training with music resulted in a (statistically)significant lower work output determined by number of reps performed! Given that we usually use music at the box to supposedly increase motivation and performance, this finding appears to be contradictory to this aim and to previously proven ergogenic effects of music. The researchers speculated that applying music during CrossFit may serve more as a distractive stimulus, particularly in people who are at a higher level of training and focus intently on the performed movement and internal feedback. In this case music may possibly be counterproductive. The study felt that this could possibly explain why work output was greater without music.

Of course this depends on music preference. The chosen music in the study was described as “typical music” played in that gym and yet showed disadvantageous results. A thought for coaches who are putting together playlists, that a proportion of the class may not really like the type of music played.......? (here's your chance to submit your playlists!!)

Being a pretty small scale study though and with quite a few limitations (just 13 subjects for example), I doubt this will change the majority’s preference to train with music! But just a thought to think about!  Any if you interested in a bit more of a detailed read, HERE's the reference to the study - Coach Nira

PR WEEK - Day 3

TGU, Lsit, Back Squat and metcon testing,


Fight Gone Bad.

1. Wallball 9/6kg

2. SDHP 32/24kg

3. Box Jump 60/50cm

4. Pushpress 40/25kg

5. Row (cals)

6. Rest

1 minute at each station

3 rounds for total reps

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