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
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:
-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!!!