Thursday, Jan. 22 CrossFit Workout of the Day
By Coach Brandon Renert
We’re approaching the halfway point of the current cycle, and I thought I’d delve into a little more detail on the structure of this cycle’s conditioning. As you’ve probably noticed, Monday is short (5 to 7 minutes), Wednesday is interval work and Thursday and Friday are longer, at 12+ minutes.
These metcons were strategically planned to complement the strength segment of each class. They will not only better our strengths but also target our weaknesses, determined in the previous testing week.
In our testing week, we took on Fran, a 2K row, DT and Helen — each put in place to test specific parts of fitness. For instance, Fran is roughly 85% dominated by athletes’ two anaerobic systems, Adenosine Triphosphate, or ATP, and Creatine Phosphate, or CP.
Without going into too much science (though I’m happy to answer any questions on the blog, through email or in person) that means 85% of Fran is intended to be done with stored energy. The 2K row is the complete opposite. The row is roughly 85% aerobic, i.e. we must breath in oxygen and convert it back to ATP to power our muscles, a process called Oxidative Phosphorylation.
Let’s take a deeper look at our results and the structure of the conditioning segments: By and large, the aerobic capacity of EVF athletes is very good. Our weakness lies in the anaerobic system — hence Monday and Wednesday’s conditioning for this current cycle.
Monday is a short, all-out effort designed to put athletes in that 85% anaerobic sweet spot, pushing everyone to his or her anaerobic or lactic threshold. With Wednesdays, the intervals are designed to train athletes to replenish anaerobic storage faster.
This current cycle set up — training our anaerobic weaknesses (Monday and Wednesday), capitalizing on our strengths (Thursday and Friday) and putting a large focus on barbell skill work — should set up EVF’s CrossFit athletes for a very successful Open.
Stay tuned for more on results and programming!
Warm up
3 rounds not for time:
5 strict pull-ups or 10 ring rows
10 overhead plated reverse lunges
15 sit-ups
Strength
Overhead Squat
Fitness & Performance: 3 x 5 across, continue linear progression
Conditioning
10-minute AMRAP:
10 power cleans (P: 135/95, C: 155/105)
10 box jumps (P: 24/20, C: 30/24)
10 wall balls (20/14)
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