What do all of those words mean??

Our community has been blowing up lately over here at CFHV! Attendance is through the roof, and I’ve seen an awful lot of smiles lately.

Having slightly bigger classes really adds that extra energy that makes things special.  It’s that feeling in the air, good vibes, and friendly competitive atmosphere that really get the party started.  It also is a great momentum to bring into the Open.

You’ll notice that a lot of our training now has geared toward Open style WODs.  That doesn’t mean we won’t be strength training though!  You’ll still see plenty of strength work at sub-maximal loads, and don’t forget we back squat every Friday now.

It just means that in lieu of a movement cycle (back squat, deadlift, pull-up, etc…) that our “movement” for this cycle is metabolic conditioning.  Working different energy systems or practicing technical movements while aerobically fatigued is more of what to expect.

We’ll also push our anaerobic capabilities as well as our mental fortitude during lactic pump.

…anaerobawha??  …lactiwho?

You may recognize some of these words from our training notes over the last 6 or so months. Lots of you have asked, so let’s take a look at what they mean:

  • aerobic means “with air”, whereas anaerobic means “without air”

Think of it this way:  If something is aerobic, it is sustainable for a long time.  If you were running you could even hold a conversation.  The idea is that you are working at a pace where you’ll need little to no breaks, and can keep moving at the same output without slowing down.

If you are doing something anaerobic, it means you’re gasping for air.  You’re winded, maybe you can’t catch your breath, or you’re having a hard time recovering for the next piece of work because your body is unable to take in oxygen fast enough to be recovered from the level of output you are operating at.  Think of the Assault bike, running sprints, or Fran.

Another major difference is recovery times. Typically aerobic pieces take 3-6 hours to be 50% recovered, and 24-48 hours for total recovery.  Anaerobic recovery times are much shorter, but to understand them, we first have to split them into two categories: lactic & alactic.

  • alactic means working without lactic acid and lactic means working with lactic acid.

To simply explain: alactic is a very short and intense piece of work at a very high output.  How short and intense?  Literally 20 seconds or less at 95-100% effort.  Think a 100m sprint, :20 on the Assault bike.  Anything that is a single movement and won’t be limited by strength or endurance.  With this energy system, you are 50% recovered in 20-30 seconds, and fully recovered in 4-5 minutes.

That leaves lactic training. This is the awful stuff. This is what we’ve been working Thursdays.  It’s where you feel like your muscles are starting to slow down and they may not be able to do the next rep…but then you do.  You grind through it, and your ability to mentally overcome how your body is feeling is where the growth comes.

Don’t confuse bad pain with lactic pain.  Bad pain is an injury.  You should stop immediately.  Lactic pain is the “pump” you feel after a long set of pull-ups or kettlebell swings.  It’s the “wobbly legs” after a bunch of lunges or air squats.  No danger here, as much as just testing your resolve to keep going without quitting.

In 15-20 minutes you’re 50% recovered, and in 1-2 hours you should be fully recovered. Keep in mind though, without proper mobility and recovery, this is where you’ll get DOMS (delayed onset muscle soreness) which is why foam rolling, lacrosse balls, barbell smashing, and other methods are paramount.  Along with proper hydration and rest of course.

I’m leaving a lot out here, and over simplifying things to an extreme just to cover the basics and keep it tight for the blog.  If you’d like to learn more, drop me an email or come see me in person!

Let’s have a great week of training!


Training Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Gymnastic skill during aerobic sustainability (mu or pu + run or row)

Core stabilization, quad & calf endurance (WOD)

Tuesday:

Glute & hamstring strength (sumo deadlift)

Anaerobic lactic capacity (WOD)

Wednesday:

Shoulder pressing & quad strength (thrusters)

Vertical pulling & pressing endurance, hip extension (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) 15 MIN AMRAP:
1 set of MU, CTB or PU

each break: 500m row or 400m run, alternating
*goal is for steady pace and sustainable sets on the gymnastics

B) WOD- 3 ROUNDS, 1 MIN/STATION:

DB WALKING LUNGE
DOUBLE-UNDERS
SIT-UPS

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

A) Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

B) ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE

Fitness:

A) Strength, Technique, & Development:

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

B) WOD- FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS

Progressions:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE