200 Meter row or run
3 PVC pass throughs
6 PVS sots press
9 OH Walking lunges
A. Overhead Squat- Find a 1RM in 20 minutes
B. Overhead Squat- Max reps @50% 1RM x 1 set
“Meet Todd Widman“, CrossFit Journal preview video [wmv] [mov]
“I Am The Fittest” – video [wmv] [mov] [HD mov]
Register for the Open here.
Okay here is a little follow up with our current lactate lessons.
I am sure you hear the coaches always talking about certain WODs or workouts you want to hit them with intensity and on some of them we are working to improve lactate threshold.
Well here is a brief summary of what happens.
As the intensity of the workout increases, so does the lactate level. What this causes is an increased rate of glycolysis, with pyruvate turning into lactate (do not get caught up on the words). Now most of you notice the harder you hit the WOD or more intensity applied the more it hurts, the reason is the higher the intensity, the more lactate.
So you might be wondering so what?
The key is there is a point where the lactate begins to accumulate in the cell and the blood. BAM! BAM! This point here is your lactate threshold (where the intensity at which lactate begins to accumulate in the blood). To get real scientific it is when the blood lactate concentration reaches about 4 mM, and this is referred to as the onset of blood lactate accumulation, or OBLA.
So what causes this lactate accumulation: well an increased rate of glycolysis (remember our anaerobic pathway from previous lesson), a decreased removal rate and you guessed it insufficient oxygen (why we commonly stop and put our hands on our knees and suck every oxygen molecule out of the 21% floating around).
The moral to the story is to conduct CrossFit Huntsville training and it will help you become more conditioned and battle the Lactate Burn and increase your lactate threshold. Keep on CrossFitting!
Please remember this is a general summary for fun, do not get to wrapped up on the specifics. Love Life.
I am eating these summaries up, love ’em!!
So are what you’re saying is, when you feel like you’re cramping up and you can’t breathe, you should just keep on keepin on?
Yeah forget this workout after tonight’s powerlifting! Thanks for killing my thighs Jake!:-)
Everyone who believes that Jesus is the Christ has been born of God, and everyone who loves the Father loves whoever has been born of Him. 1 John 5:1
Just a reminder of who our number one valentine should be everyday.
Scott Rauer, that’s Mr. Hotness to you!
Does anyone know a good box in Tampa?
CrossFit 813. Near downtown, not too far from MacDill. Friendly to visitors, buy a t-shirt and WOD for free.
CrossFit Malicious. Close to 813, stripped down, old-school box. Visitor friendly.
Just drop either owner an email ahead of time.
Ok Thanks Josh
0600 Track Long Intervals
Run: 3 x (200m, 400m, 600m)
Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set.
Hold splits within 3-5 seconds.
w/u: 1 mi easy w/d: 1 mi easy
Round 1: 0:34, 1:25, 2:10
Round 2: 0:36, 1:20, 2:06
Round 3: 0:35, 1:22, 2:05
Gnarly little track workout.
A. 1RM of 190# (big PR), 5lbs over body. Making progress!
B. 31 reps at 95#, wrists not happy at the end.
* And holy cow, Play of the Day goes to Meghan with a whopping 57 reps in part B!
Too funny not to share with this group
Yeah, but can he Overhead Squat?
A. 205 matches PR from a month ago, had 215 up twice but couldn’t get out of the bottom with it.
B. 105 for 28 reps, right shoulder basically went out on me when I tried to adjust the weight slightly
NICE, No VERY NICE!
A. 225# PR
B. 24 reps at 110#. Feeling it in my legs in back but my shoulder is what went out first -very strange feeling.
*Tips hat to Meghan on her reps!! Just Damn!
A. 120# PR and a 15# jump from 1 month ago
B. 44 reps at 60#
B. 40 reps at 45#
30 reps at 115
A. 110# (10 lb pr)
B. 57 reps @ 55#
I am really deficient at the rack jerk. The 110# felt so easy–but a PR is a PR:) Let’s not get greedy!
Days like today make me appreciative of Trac and Jake. Its seems we haven’t done OHS in a long time and I was 50lbs over my last attempt. Jake wouldn’t even let me do them at first. 175/30 reps. Shoulders went out before the legs did.
Enjoyed getting a WOD in with Robert and the 0900 class.
215 OHS 25 under PR
@50% 16 reps.
Did a good bit of squats and KB work Monday paid for it on Max weight.
Wrists gave out…gotta strengthen my grip and keep my wrists engaged.
A. 170# (35# pr)
B. 33 reps @ 85#
C. 150m uphill sprint, 15 push-ups, 1:00 rest (8 rnds)
A: My max OHS was 125, a 20lb improvement from my previous PR of 105.
B: My max reps were only 10, I’ve got wrist pain/impingement when I do anything overhead and I had to drop it. Annoying.