Tag Archives: double-unders

The rule of 20′s

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So I heard an awful lot of moaning (this is a CrossFit gym, right? Yeah.) about last week being difficult and/or confusing, but it struck me that the one fundamental rule of the workout – wait for your team mates – was the least followed. In everyone’s zeal to finish and get out of the cold, that team concept got lost.

So this week, it couldn’t be easier. No teams, no rules*, just work.

WOD: 20 Minute AMRAP
20 Wall Ball
20 Burpees
20 Double-unders

Intermediate: 16 Minute AMRAP /
20 Wall Ball
20 Burpees
60 Single-unders

Beginner: 12 Minute AMRAP
20 Wall Ball
20 Burpees
30 Single-unders

* Ha – I lied. When you finish, you can support your team mates, or do burpees until the workout is over.

Sand in your shorts

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Happy Saturday Gang! Since January has dealt us this winning hand of sun and warm weather, we’ll be working outside today! Bring some gloves, wear a hoodie, because we’ve got prowlers and sandbag work today.

Warm-up: Double Under practice with our fancy NEW ROPES.

WOD: This will be a team WOD *may be modified depending on the number of participants*

Team will be in groups of 4, each team member starts at a different exercise and then rotates through all four.  Repeat 3 times.  Team members may not move on to the next exercise until all team members have completed their exercise.

Prowler Push (90#/50#) – length of the parking lot and back
12 Sand Bag Squat Cleans
15 Slam Balls
20 Double Unders

 

Metabolize this!

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READ FIRST – WOD Below.

Oxygen Debt. Aerobic / Anaerobic Threshold. VO2 Max. And why the hell do we only do this for 15 minutes?

In short – 15 – 20 minutes is approximately the amount of time required for your body to use up it’s oxygen supply (at high enough intensity) and become anaerobic.

It works like this. Your body uses oxygen to respire (break down food molecules for energy – sugars mostly). Most living things (plants, animals, etc) have the capacity to operate in an aerobic (oxygen surplus) or anaerobic (oxygen deprived) environment. The easiest way to explain this is to imagine sprinting vs. running. You can run much farther, much slower than sprinting, because you are not consuming more oxygen than you can take in. When sprinting you consume far more oxygen than you can take in requiring a longer recovery period – more breathing – because you have built up an oxygen debt – you used more than your body had and could take in. Your VO2 max is the point at which your body shifts from aerobic to aerobic based on your capacity to utilize oxygen efficiently. The more efficient your body is, the higher your VO2 max. The higher your VO2 max, the more work required to get to anaerobic, the faster your bodies recovery time etc.

When you operate inside of your anerobic threshold your muscles produce lactic acid on top of the normal sugars that must be broken down by oxygen so on top of your normal recovery time for muscle respiration, you will require additional oxygen to finish off the lactic acid as well. The more you workout in this zone, the faster your body can recover, the less oxygen you require to do so, and the longer you are able to operate both aerobically AND anerobically.

It’s this anaerobic capacity that CrossFit trains in, and what more and more athletes, doctors, and sport scientists are discovering is that by training above the anaerobic threshold we do more to advance our bodies aerobic/anaerobic capabilities than by aerobic training alone. If you don’t push yourself past where you’ve been before, you cannot expect to go further than last time..

WOD
20 Minute AMRAP
10 Burpees
15 Kettlebell Swings
30 Double-unders / 100 Single-unders  

Intermediate: 18 Minutes
Beginner: 16 Minutes