As Coach Phil mentioned in his email about the current training cycle, over the coming weeks, you will be seeing workouts described as Cardiac Output, Cardiac Power Intervals, Tempo Method, Threshold Method, and Explosive Repeat. Don't remember what these are? Let us remind you...
Aim: Improve oxygen supply and delivery of oxygen to vascular network and muscles.
How: Longer work periods of 30-90 minutes, at lower heart rates.
Cardiac Power Intervals
Aim: Improve oxygen supply at higher intensities, increase in contractile strength/endurance of cardiac fibres, increase in mitochondrial density.
How: Max effort work for 1-2 minutes, with rest periods of 2-5 minutes
Aim: Stimulate hypertrophy of slow twitch fibres which play a role in aerobic, anaerobic and muscular endurance. This is also great for working positional strength and can be applied to barbell and gymnastic movements.
How: Tempo lifting aka 'The Suck-fest'
Aim: Increase aerobic systems max rate of ATP (energy) production, raise anaerobic threshold.
How: Longer, high intensity intervals. These look a lot like typical CrossFit workouts.
Explosive Repeat Method
Aim: Improves fast twitch fibre aerobic qualities. Increase repetitive power output by developing slow twitch fibres rate of lactate oxidation
How: Cycles of increased work/decreased rest each week. This can be applied to barbell movements, but I have found it can be pretty potent at developing gymnastic movements as well.
If you have a heart rate monitor, please be sure to bring it to class on our conditioning days!
The goal of today's session is to keep moving at a steady pace. For those with a heart rate monitor this is 130-150 bpm, or a ‘conversational’ pace.
WORKOUT OF THE DAY
Complete as many rounds as possible in 40 mins of:
Every 10 minutes:
Run 1 mile
10 Burpee pull ups
10 Thrusters (42.5/30 kg)