The Importance of Monostructural Training
How many of you see a running workout programmed on the blog and then promptly cancel out?Do you see a rowing workout and then suddenly “fall ill”?
Well, if you are missing these sessions, you are missing one of the most important aspects of your training!
You know that feeling you get when you’re in the middle of a workout like you’re about to pass out? What about when it feels like you’re sucking on fumes and you cannot catch your breath? Or what about that feeling you start a workout way too fast and then crash and burn in spectacular fashion halfway through?Yeeaaahhhh.....that.... you know all know what I'm talking about.That's actually called breathing, it's called pacing and its called your aerobic capacity. Did you know that one of the best ways to train these elements is with monostructural work?I have talked about the aerobic system before, but to re-cap, its pretty damn important. The aerobic system forms the foundation for the anaerobic and the ATP systems. If you want to be good at higher intensities, you first have to have a strong aerobic base.The better developed our aerobic system, the longer we can keep fatigue at bay during exercises of higher intensities and the quicker we can recover during periods of rest.Apart from helping you survive in CrossFit workouts, giving you the ability to perform at higher intensities and helping you recover faster, did you know that a strong aerobic system can actually make you stronger?! Yup, you can increase your lifting with aerobic training. Click the link to hear barbell shrugged episode on just that!
Do I have your attention now?…. you could lift heavier!
One way we can effectively develop the aerobic system, and also teach you how to pace yourself and also to breathe effectively is via monostructural work.Last week we programmed the following workout…EMOM x 6200m RunRest 1 minEMOM x 68 Back squatsRest 1 minEMOM x 6200m RunSome scaled the weight, some scaled the distance some scaled the time domains.. but all learned the same thing. You need a better aerobic Capacity.The purpose of this class and what we trained (and what you missed if you were one of the people that skipped out when the workout was posted!):1. We tested a max effort 200m sprint, which gives us a great insight into your anaerobic power.2. We trained your ability to recover between intense efforts (a great sign of a strong aerobic system is good recovery).3. We trained your ability to effectively pace your repeat efforts – could you maintain the times?4. …and you definitely worked on how to breathe during periods of work and periods of rest and attempting to Back Squat Heavy!Can’t we practice this in other workouts?Sure you can try, but when you're performing power cleans, wall balls and toes to bar, do you think you can also concentrate on your ability to pace the workout and control your breathing? Probably not! Technique, strength and ability in performing these movements is going to be a huge limiter before your pacing comes into play. In contrast, running and rowing are relatively low skill (in comparison) which allows you to concentrate on these other importance aspects.Can’t I do my monostructural work outside of CrossFit sessions?Of course you can! But will you? Will you seek out a structured running/rowing/cycling/swimming programme and go out and do it on your own at six in the morning, seven at night, or first thing on a Saturday? And when you're running/rowing/cycling/swimming, will you be pacing yourself appropriately, pushing yourself to maintain the desired intensity and recovering when you need to recover? Will you have a coach helping you understand your scaling, give direction and feedback on your form? And, most importantly, will it be as much fun doing it on your own as it would be with your fellow Crazy community members? Pretty sure the answer to all these questions is a resounding "No."In summary, don't avoid endurance workouts. because although it seems random the work I program has a plan, Every workout we program leads to an end goal – whether it's a Hero WOD, a gymnastics EMOM, a chipper, a benchmark Lady, or rowing intervals – it all has a purpose and ultimately brings you one step closer to the Goal (with a capital "G") of being a more awesome human being. And who doesn't want that?!DO YOUR HERO WOD AND HONOUR THE FALLENNOT JUST "MURPH" DEMANDS YOUR TRIBUTE SWEAT