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The dawn of a new Wednesday era.

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The dawn of a new Wednesday era.


Warm-Up: 10 Deep Lunges (45/25lbs) 12”, 10 Serratus Push ups, 10 Arm circles (all directions) x’s 3


MetCon – Fran:

21-15-9 For Time

Thrusters (95/65lbs)


Finisher: Rise from your own ashes

-You may have heard myself (CBo), G, or Miss J preach in the past about the 10 General physical skills which we are working on improving when we meet in what we know as our home, CrossFit Ktown. The 10 general physical skills are as follows, and in no particular order:

Cardiovascular/Respiratory Endurance










-While we specialize in NOT specializing, the next 10 weeks I’ll be investigating each one of these and hopefully you’ll all come away with a little better idea of why we should work on increasing this skill.

1. Cardiovascular/Respiratory Endurance

Definition – The ability of body systems to gather, process, and deliver oxygen.

-Today, I’ll begin with a skill that obviously lends itself well to our overall fitness level. Too often we see new clients coming in, or potential clients, who ask the question, “Where’s the cardio in CrossFit?” To this person I could easily tell them to walk up to any one of you who has been here for more than a month and ask them the same question, and you could probably provide an equally good explanation to this question as I. Of course, our cardiovascular/respiratory endurance training comes by means of our MetCon, or metabolic conditioner. To even the most fitness-ignorant person, the advantage to increasing our capacity in this arena seems obvious (so I won’t provide explanation). But what is the best way to do this? The traditional answer lies in…..RUNNING! I don’t EVER want to take away from the advantages of running, but traditional thought patterns usually prescribe a regimen with a lot of volume. When I say volume, I mean a lot of miles. Thoughts on this, anyone?

-How does this MetCon tax our body different from a run? In order to provide an accurate answer we need to explain the way the body works metabolically. After all, this is a “metabolic conditioner” we’re trying to break down. Metabolic training refers to conditioning exercises intended to increase the storage and delivery of energy for any activity. The key word to explaining why we should work on increasing this capacity lies in the word “any.” There are three distinct biochemical means by which energy is provided for us to work with while we’re doing work. Although Miss J is our resident bio-specialist, I’ll do my best to explain. The way our body determines which “metabolic engine” we use is time we spend doing them and intensity level.

1. Phosphagen pathway

  • Provides the bulk of energy used in highest-powered activities. Most activities that last less than 10 seconds.

2. Glycolytic pathway

  • Moderate intensity is the name of the game, and under this “engine” activities last up to several minutes.

3. Oxidative pathway

  • Provides energy for low-powered activities that occur over several minutes.

-The first two pathways deliver energy for high and moderate powered activities. These activities can be known as “anaerobic activities.” The oxidative pathway is the only way that can be considered “aerobic.” So there you have it, 3 different ways explained in layman’s terms (not Taylor’s). In order to increase our cardiovascular/respiratory endurance we need to tax all of these. If we are able to utilize them simultaneously then we’re killing 3 birds with one stone. Many of you have seen the carry-over from MetCon to long run or long, moderate-intensity movement. It’s extremely gratifying to not run over 400 meters for months, then run a 5k and set a PR by minutes. I know….because I’ve done it. We’re increasing that VO2 max without you even knowing it. What’s VO2 max CBo? That’s another post, but for now you can just look it up. So as you see, and as you probably knew, we’re using all three of these pathways in these MetCons to increase our cardiovascular endurance which enables us with the capacity to do more work in ALL domains of time. Tadah!!!

Coach CBo

By | 2017-04-25T14:39:34+00:00 September 1st, 2010|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. crossfitktown September 2, 2010 at 8:49 am

    The Phosphagen pathway is also known as the creatine-phosphate or (CP) pathway. It is taxed in a short sprint or 20 unbroken push-ups or something like that. Basically what happens is phosphocreatine (which is a creatine molecule with a single phosphate attached)can donate that phosphate to ADP to form ATP…which is where we metabollicaly get our ENERGY! In case anyone was interested in that side note.

    Maybe I should make a more in depth post about each metabolic pathway?
    -Miss J

    Good post CBo.

  2. Travis September 2, 2010 at 9:22 am

    Excellent post. Also I can’t believe no one has made the “layman’s terms” pun before.

  3. Rise Up September 2, 2010 at 9:36 am

    Well really the thing-of-a-majig, interacts with the do-ma-hicky, and causes a reaction with the whatcha-ma-call-it, combine that with the PU-36 explosive space modulator and you get Crossfit Ktown Awesomeness. Professor Buck Wild should be able to translate this into more mathematical terms. =o)

  4. Coach G September 2, 2010 at 10:14 am

    Beep boop bop. I read about it. IN A BOOK! Great post CBeau. Good thing we’re running a 5k today to tax that oxidative.

  5. Ben September 2, 2010 at 10:14 am

    Well put Dr. Rise Up, but you are forgetting one important component. The flux capacitor. But that’s covered when you crank the 10 general physical skills to 11.

    CBo awesome post!!! I look forward to the continuation of these explanations and maybe even some more in depth bio-stuff from Miss J. I’m sure I’m not the only one who loves to take things apart just to see how they work.

  6. Lee September 2, 2010 at 11:43 am

    …Really? Are we really running a 5k? After Fran? That would be not even cool.

    Great post, Cbo!

  7. Scott September 2, 2010 at 3:39 pm

    “Scott Kibby Likes This!” Great read. So, what is Vo2 CBo?

  8. Young Buck September 2, 2010 at 6:09 pm

    Really it all boils down to your VO2 and your jiggyness…yes, your jiggyness. Because, VO2 + Jiggyness = Awesomeness…CBo supplemented with a plethora of jiggyness in his diet and set a new 5k pr. Conlcusion: getcha some jig-a-jig in your system! (These statements have not been evaluated by the Food and Drug Administration and jiggyness is not intended to treat, diagnose, cure or prevent any disease.)

  9. crossfitktown September 2, 2010 at 7:15 pm

    Hahahaha You guys crack me up.
    -Miss J

    Also…Prof Young Buck, how much jiggyness would you say Will Smith has?

  10. Young Buck September 2, 2010 at 8:26 pm

    Well Mr. Smith got jiggy with it, which implies he had jiggy to spare, so I’d say somewhere on the order of…alot of jiggyness goin on in that guy

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