Friday – November 18 – ‘Breathing’
- Thanksgiving Potluck on Sunday 1pm at High Voltage…be there!
How often do you find yourself out of breath during a met-con? Do you frequently find yourself stopping not because you lack sufficient strength for another rep but because you just cant breathe!? A very commonly overlooked skill in training is proper a breathing technique. Yes we all know how to breathe however with all the distractions in and around you while training many times proper breathing falls by the wayside.There are 2 sides to the breathing aspect of a met-con: the physiological demand for o2 and the mental benefits of concentration. As the work output of your body increases so does the demand for oxygen. Most of the time we fall behind this demand and we call this “o2 debt”.
Much like the involuntary purging after you drink a gallon of milk your body protects itself from what it thinks is over working by hyper-ventilation (excessive breathing). The skill is to be able to keep your breathing under control as your o2 debt increases.If you’re having a hard time getting your breathing under control there is a simple strategy you can implement the next time you are training.
The strategy is to pick a point in the movement to exhale and another to inhale. For example when doing burpees try inhaling when you’re on your feet and exhale when you’re on the ground. You should always aim to get a breathe per rep while performing a met-con.
Holding this tempo will help to prevent your body from hyper ventilating and keep your breathing under control. Additionally while concentrating on breathing (and technique as well of course) there is less mental energy to spend focusing on how terrible you feel or how badly you want to stop. Implement this practice and enjoy the physiological benefits of proper breathing and pushing the thought of stopping one step further from your mind.
Remember it’s the little details that are vital. Little things make big things happen!
Eugene stays focused and gets a big overhead squat PR!
All Levels CrossFit:
A. Skill: Pistol Progressions / weighted pistol
B. 6 sets rest 2 min after each set. Score is total time. Each round is a sprint.
3x Hang Squat Snatch
5x Strict Pull Ups
10x Ring Push Ups
15x 24″ Jump Touches (against wall)
Level 1 CrossFit:
Skill: Front Squat
WOD: 20 min AMRAP rest 1 min after each completed round of:
5x Front Squat
6x Pull Ups
7x Push Ups
10x 18″ Jump Touches against the wall