26 Apr 2017 – Introducing Engine Work: Aerobic Capacity

Engine Work: Aerobic Capacity

Beginning 2 May 2017
Tuesdays, 6.30 - 7.15 pm and Fridays, 6 - 6.45 pm
Free to athletes on Unlimited membership; £10 per session for athletes on Kickstarter membership
Limited to 5 people per session

We are excited to announce our new class, "Engine Work: Aerobic Capacity". Beginning 2 May, these classes are 45 minute sessions, taking place every Tuesday from 6.30 – 7.15 pm and Fridays from 6 – 6.45 pm. 

What is "Aerobic Capacity"?

Aerobic capacity refers to the ability to sustain a certain level of aerobic (with oxygen) activity for a certain length of time. The aerobic system serves the role of "refuelling" the anaerobic (without oxygen) systems. The more we use our anaerobic systems the more metabolic byproducts are produced which leads to fatigue. Your body relies on the aerobic system to clear out the byproducts and restock the mechanism of anaerobic metabolism. So, a better developed aerobic system means you can recover faster and keep working at higher intensity.

For CrossFitters, the faster and more efficiently our aerobic systems can produce ATP, the less we rely on the anaerobic systems (which fatigue quickly), but also the faster you can recover from bouts of high intensity efforts. This includes recovering between sets, reps, breaks in a workout, etc., as well as recovery between training sessions.

What will we do in these sessions?

We will use a variety of methods to train your aerobic capacity during these sessions:

Aerobic Threshold: Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), musculoskeletal system, and aerobic endurance.

Lactate Threshold: Higher volume workouts with longer distance intervals at higher "threshold" intensities with less rest between reps and sets. 

VO2 Max: Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and sets. 

Speed Endurance: Very low volume workouts with very short interval distances at extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and sets. 

Strength Endurance: Low volume workouts with high-intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.

Engine Work: Aerobic Capacity will focus on mono-structural activities, namely running, rowing and assault bike. Aside from the workouts themselves, you will also learn technique efficiency and pacing strategies.

In addition to the Engine Work: Aerobic Capacity classes, we have also added an additional CrossFit class on Wednesdays at 5 pm. 

Both the Aerobic Capacity and the new 5 pm class have been added to our schedule on Team up, so book in today!


A) Strength

A1) Front squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x AMRep @ 85%

A2) Back squat
1 x max reps @ 80% 1RM

B) Accessory
Alternating EMOM x 16
Minute 1: 6/6 Dumbbell box step-up
Minute 2: 8/8 Single leg romanian deadlift with dumbbell
Minute 3: 10 Hamstring curl on box
Minute 4: Rest