I would like to start out today's post by congratulating all of our awesome athletes that came in and CRUSHED 15.2! Tomorrow's post will highlight some of the performances and will also be talking about the team standings.
Today in class we will be performing two different types of workouts. One will be Aerobic and the other one will be Anaerobic. For those of you that have no idea what the difference is between the two, fret not! You will be getting the down and dirty on the differences today. For most people, it all boils down to this:
Aerobic = Fun
Anaerobic = Not so fun
Do I really believe that? Maybe not, there is a reason why I absolutely love CrossFit but I hate running long distances. Everybody knows that most CrossFitters are a little on the crazy side and most of us take great pleasure in the agony of completing some seriously grueling anaerobic work.
Anaerobic work is the type of work that makes you uncomfortable. If you are comfortable while you are completing this work then you are either A) doing it wrong or B) certifiably insane! This is something that you can only sustain for a very, very short period of time before you must rest. Think 100m sprint, not a marathon. This is the time when we must go to our dark place or our "pain cave" and power through. Done properly, anaerobic work will make you a much better performer when you are put under high intensity workouts. DO we ever see those? Nahhhhh. Here is one of my favorite quotes from Coach Glassman about the type of people that high intensity training creates.
"I have always believed that a good anaerobic athlete could put his hands in his pockets and walk up to a 5 gallon plastic bucket full of water, stick his head in, and drown himself; not pull out. That is the kind of will power that is required to endure anaerobic efforts."
Please don't be a troll and over think this quote. He obviously doesn't condone harming yourself. The point that he is trying to make is that if you start to become "comfortable with the uncomfortable" then you will become a better athlete overall.
Aerobic training is a different beast all together. This is the longer type of workout that can not be done in a short period of time. During this type of training you should feel like you are able to maintain your current pace for very long periods of time. I think about our "conversational" warm ups that we take part in from time to time. Yes, you are getting work done but you shouldn't be killing yourself. There are definitely benefits to both of these types of training and this is why you see us pepper in both from time to time. If you would like to get more in depth about some of these ideals then you should research the differences between the phosphagen, glycolytic and oxidative pathways.
21 min EMOM
Minute 1: 12 KBS 53/35
Minute 2: 6 Push Press 65/95
Minute 3: 20 Jumping Air Squats
*repeat this cycle 7 times, make sure your set up allows you to do this
Quick little test. Don't worry, it wont take long.
“Humans are not physically normal in the absence of hard physical effort.”
― Mark Rippetoe
Posted on Sun, March 8, 2015