Training- Anaerobic Lactic Endurance

Anaerobic lactic endurance means go hard! 85-95% effort here and trying to hang on to that speed every time but it is NOT sustainable for much longer than the effort (if it takes 90 seconds that means you could not maintain that pace for more than 2 min max) You're getting a good bit of rest so go hard during the work sets

Try to keep sets under 90 seconds each. Ring dips should take about 10-20 seconds, wall balls under 40 seconds + 30 sec airdyne.. Gotta hustle!

5 sets on a 6 min clock

5-10 Unbroken Ring Dips

20 Unbroken Wall Ball, 20/15#

30 second AirDyne Sprint

Skill + Strength + MAP

Ok guys today is a little touch of a few different things. Skill training which should not be too taxing just trying to get better. Strength work, today working on pull up strength trying to either get that first pull up or a muscle up or something like that. Lastly, is the MAP training or Max Aerobic Power Training. Generally a 1:1 work:rest ration which is exactly what we're touching on today with running. Remember MAP training is Aerobic training which translates to sustainable pace so all 400's should be same time within 2-5 seconds. Work on good pacing, not too slow either!

Skill

Hand Stand Walking Practice 10 min (scaled to hand stand practice if that needs work)

Strength

Strict Chin Ups @ 30x0- take 10 min to build to a 3RM in weight

(scaled to 5 sets of negatives, accumulate 40 seconds of TUT, time under tension, per set)

MAP

15 min amrap

Run 400m; rest 1:1

ex: Run 400m in 70 sec; rest 70 sec; run again; rest again til 15 min is up

(as long as the clock is under 15 min you can start your last 400m, you do NOT have to be DONE with the 400m by 15 min)

Test

Today is a test wod. Think of CrossFit as your sport and compare it to other sports. Let's say football players. The "train" during the week and the off season and only "test" (game) once a week. So CF is the same way in my mind and our gym. Most of our workouts are "training" or preparing us for the "test" and there is a different mindset. You push hard, very hard during these "training" times to get you ready for the "test". "Test" day is a different mindset. You come in and get a good warm up, get loose, and get ready to take the intensity to a new level. You don't start till you're ready and when 3-2-1-Go is said and the clock starts and you give it all you got. You try to push harder than usual. If you redline on the second round of 3 and it takes you 4 min to do the last round after only 2 min to do the first 2 rounds that's ok b/c you've learned something about your engine and your ability to push. Make sense?

Test

3 rounds for time

25 KB Swings

25 Box Jumps, 20"

Max Aerobic Power

Training

MAP Session

Max Aerobic Power obviously means we're training the aerobic system here. Definition of aerobic means using oxygen. Another practical way to look at it means sustainable. The rest:work ratio here is 1:1 as opposed to yesterdays that was upwards of 3 or 4:1.

The goal here is to NOT blow it out of the water on the first set. You should find a pace that is good and steady and maintain it for all 6 sets. The last set should be difficult to maintain but not impossible.

3 min on/3 min off x 6

10 Ring Rows

10 Sit Ups

10 Hand Release Push Ups

*#'s may be adjust to suit the individual person to create a # that is maintainable.

Strength + Anaerobic Lactic Endurance

Training

Todays is training strength and the Anaerobic Lactic Endurance energy system. Efforts on the working sets should be about 85%. This is hard effort, no stopping breathing should be high by the time you finish the set but recovery should be good. If effort is not very high you will not get the training effect desired.

A. 1 1/4 Back Squat @ 32X2; 3 x 5 reps; rest 3 min

+

3 sets; rest 4 min

5 Hang Squat Clean heavy

10 Burpees AFAP

20 High Knee Jump Rope

Testing

Todays workout is designed to be Anaerobic Lactic Session Testing. It's a 12 min workout designed for you to keep moving the WHOLE time! You pauses should NOT be b/c the movement is too hard or the weight is too heavy. It is designed so that the only reason you stop is due to breathing.

12 min AMRAP

5 burpee broad jumps

10 kettle bell swings, 53/35

15 sit ups

This is testing, go hard for 12 min and done!

Training

Back on the blog, new website is coming soon but for now I'll continue with the blog.

Today's training is for strength and work capacity in a fatigued state. It is strength work but it's done with incomplete rest. So when you're out of breath and not ready to do the pull ups after a minute rest or not ready to thruster after 3 min rest don't be alarmed. That's how it's supposed to feel. Go heavy and STICK TO THE REST TIMES!

A1. Thrusters heavy- 5 x 10; rest 1 min

A2. Pull Ups- 5 x 50% of max reps; rest 3 min

+

Run 800m cooldown