Random? -Friday, June 1, 2018
CrossFit is just random right?
A lot of people think CrossFit is just random workouts, that there’s no system to things, but that couldn’t be further from the truth. We focus on three different energy pathways. But what does that really mean?Well, if you look at a graph of your power output on the y-axis, and time on the x-axis, we can see that for a short duration period of time, you can put out a lot of power. It would look something like this.
High power output, short period of time. That’s the first energy pathway that we train in CrossFit.That’s called the phosphogenic pathway. The phosphogenic pathway is anaerobic, which means you do not need oxygen in order to create energy in your muscle tissues. What does this really look like? This is a sprint. This is a one-rep max or three-rep max, maybe 20 seconds of effort. We do these a lot in our Focus or interval work.The second energy pathway that we train is called the glycolytic pathway. Power here doesn’t peak quite as high as the phosphogenic pathway. It’s also going to take a little bit longer to peak, so the glycolytic pathway has a profile that looks much more like that. So basically, what that means, you’re going to have less energy output, but you’re going to be able to sustain it for a little bit longer. That’s going to be an exercise that’s going to be between two and 7 minutes in length. Think Fran ( not this weeks lol) , one of the classic CrossFit workouts. That energy pathway can be both anaerobic and aerobic. It can switch back and forth by using glycogen to fuel its cells.The third pathway is purely aerobic. This is what we think of when we think of marathons and long duration workouts. That’s the oxidative pathway. We can see that its profile will be much more like a long, slow burn that increases kind of indefinitely, so your power output can go for a very long time, but it doesn’t get very high. So you can think, okay, I can run a marathon, but can I do a max-rep deadlift at the end of that marathon? Unlikely.So we need to be good at all three energy pathways in CrossFit. We’re trying to get general physical preparedness, so that no matter what happens, we’re ready for it. So sometimes you’ll see our workouts are going to be short and sweet, quick, hard workouts, one-rep maxes. Sometimes we’re going to go for a long run or a long row ( Today). That’s going to be our oxidative, our aerobic workouts. Sometimes it’s going to be in between, so that we can train that glycolytic pathway. Either way, we need to be able to switch back and forth, use all energy systems as efficiently as humanly possible, to be the best, most well-rounded athlete we can be.
anaerobic vs aerobic
Whats the Difference? We throw around the term when referring to stimulus of a work out but what do we mean? we discussed above but, In the simplest terms the difference comes down to the oxygen. With aerobic exercise oxygen is carried through your breath to the muscles giving them the energy needed to sustain the effort. Oxygen is not present with anaerobic exercise. Exercise requires energy. Anaerobic exercise is very high intensity or at your maximum level of exertion. Examples include sprinting and weight lifting.
So again lets take a look at This Week,
Monday was very short and Fast, and anaerobic for most but some of you may of been in that window of speed and time that did not achieve that, ... This is where we need to scale better to achieve the stimulus and we will continue to help you there, but we were close to that stimulus.Today's Workout will be the opposite of that. We will be working for an extended period of time requiring a lot of oxygen in to continue to move consistently. We will be using the Aerobic System completley for this WOD. We are going to find a pace and stay there. My biggest advice for this WOD is BREATHE...-Stouty
Friday, June 1, 2018
Focus:
MobilityDynamic Warm up.
WOD: Indestri Benchmark
For Time:5 km Run100 push ups.
Level 2:
4 km Run75 Push ups.
Level 1:
20 minute run or 5km row50 push ups.
Cash Out:
Mobility.Check back each night at 8pm for the next days WOD.Contact us:Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5Phone: (705) 444-0006Follow us:
