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Tuesday, 14 February, 2012

Posted by Mandee on February 13, 2012   |   29 Comments

Warm-up:

200 Meter row or run

4 Rounds:

3 PVC pass throughs

6 PVS  sots press

9 OH Walking lunges

 

Workout:

A. Overhead Squat- Find a 1RM in 20 minutes

B. Overhead Squat- Max reps @50% 1RM x 1 set

 

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29 responses to “Tuesday, 14 February, 2012”

  1. Lactate Burn says:

    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.

  2. Casey says:

    Yeah forget this workout after tonight’s powerlifting! Thanks for killing my thighs Jake!:-)

  3. Jake Naumcheff says:

    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

  4. AP says:

    Scott Rauer, that’s Mr. Hotness to you!

  5. Sky says:

    Does anyone know a good box in Tampa?

    • Josh Kennedy says:

      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.

  6. AP says:

    0600 Track Long Intervals
    “Tosh”
    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.
    Total: 3600m
    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

  7. Josh Kennedy says:

    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!

  8. Tye says:

    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

  9. Brady says:

    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!

  10. Jane says:

    A. 120# PR and a 15# jump from 1 month ago
    B. 44 reps at 60#

  11. Clair says:

    A. 95#
    B. 40 reps at 45#

  12. Justin says:

    230 pr
    30 reps at 115

  13. Tracey says:

    SCOTT!!!!!!!!!!!!

  14. Meghan says:

    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!

  15. Tim Singleton says:

    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.

  16. Drop in says:

    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.

  17. Carson says:

    A. 125
    B. 25
    Wrists gave out…gotta strengthen my grip and keep my wrists engaged.

  18. Skyler says:

    A. 170# (35# pr)

    B. 33 reps @ 85#

    C. 150m uphill sprint, 15 push-ups, 1:00 rest (8 rnds)

  19. Ben says:

    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.