Monday, 20 February, 2012
Posted by Mandee on February 19th, 2012
9 responses
Warm-up: 90 Seconds of jump rope 3 Rounds: 5 Ring rows 3 Man makers Then review MU Transitions and scales Workout: Three rounds for time of: 7 Muscle-ups 35 pound Dumbbell thruster, 21 reps Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41. Post time to comments. Powerlifting: A. Squat clean. Front Squat., 1.3. x 4 sets; Rest 5:00 B1. Back Squat 3-3-3 @21x1; Rest 10 seconds B2. Kettlebell swings 3 x 30 unbroken reps; Rest 3:00 C. Reverse Hypers 3 x 8-10; Heavier than last week! Rest 1:00 Rob Orlando on today's WOD - video [wmv] [mov] "Three Rules" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]
9 responses to "Monday, 20 February, 2012"
February 19, 2012 at 2:15 pm
Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble. Matthew 6:34
February 20, 2012 at 1:28 am
Scaled to 3 MUs and 30 pound DB Thrusters
Shoulders, traps, lats, biceps, you name it, it's sore.
February 20, 2012 at 1:51 am
Today’s lesson deals with the questions coaches receive regarding why do we have mandatory rest built into some of our WODs and how can we improve our Creatine Phospate (CP) pathway. No we do not get asked specifically how can we improve our CP, it is more along the lines of how can I improve my Barbara, 400m repeats, Lynne, etc…
When we perform high intensity, high motor recruitment WODs utilizing strength and power the CP and glycogen/glycolitic systems become depleted and these are limiting factors in our performance. In order to perform at maximum performance/intensity we need a majority of our ATP-CP to restore.
CP is replenished in the cells by the oxidative processes (loving that O2) and for full replenishment it can take up to 8 minutes on the average person. Of course CFHSV athletes are NOT average people.
However, half of our CP is replenished within 30 seconds. A rough timeline for CP replenishment looks something like this:
50% by 30 seconds,
75% by 60 seconds,
87.5% by 90 seconds,
and 93.75% by 2 minutes.
Basically by 3 minutes, over 98% of the CP is replenished.
So the answer to question one “why do we have mandatory rest built in to some WODs?” For repeated performance we need adequate time to replenish CP to perform at maximum intensity. If not we are performing in a fatigued state and will not reach maximum intensity/performance.
Now as BAD A** CFHSV CrossFitters how can we improve our Creatine Phospate (CP) pathway?
To improve our availability of CP for near-maximum-intensity performance, short-duration activities, that rely on the ATP-CP system, we need to increase CP stores in our muscles.
The academia world tells us resistance/weight lifting and sprint training has been shown to increase CP at the same rate that muscle mass increases. What I say to this is yes and to go a step further, lift hard, run/row hard, hit the CFHSV WODs with intensity and consistency and take the breaks/rest periods when programmed in to the WODs.
Now get out there and CrossFit CFHSV style! Train Hard, Train Smart, Train to Survive!
PS, the Snake is a professional programmer for this style of training!
February 20, 2012 at 3:01 am
February 20, 2012 at 7:37 am
11:37
February 20, 2012 at 9:13 am
February 20, 2012 at 1:02 pm
February 20, 2012 at 1:15 pm
7:40 scaled to ring rows / triceps pushups / 12# thrusters - Haley
challenging but fun workout.
February 21, 2012 at 12:20 am