Easy Endurance: Using the Magic 180 Rule. “The most common cause of reduced aerobic function is anaerobic training, and/or too much racing. “ Dr.
Philip Maffetone, The Big Book of Endurance Training and Racing The body is an amazing machine, capable of incredible feats of performance. Of the things that set us apart from the other members of the animal kingdom, however, perhaps the most powerful is our aerobic capacity and the way we shed excess heat. While many animals are faster than us in a short race, eventually a human will catch them. Herd animals such as buffalo or antelope, early food choices for us as a species, cannot sweat. In longer efforts such as events that last for two hours or more, ninety-nine percent of effort comes from the aerobic system.
A very quick overview of the energy systems goes like this: Our first five to ten seconds is powered by the ATP/CP system. Fat is the main ingredient in powering our aerobic system and is the reason why we’re covered in it. And here’s where it gets interesting. Outlaw Blog Archives - The Outlaw Way. 1) 5X1 Snatch @ 80% – rest 1:00 2) 5X1 Clean & Jerk @ 80% – rest 1:00 Strength 5X3 Front Squats @ 75% of 1rm – rest 1:30 Conditioning “Jackie” For time: Row 1k 50 Thrusters 45# 30 Pullups Every 1:30 for 9:00 (7 total sets) @ 80% of max PC/PJ 1a) 5X2 Power Jerk + 1 Jerk Grip OHS @ 80% of max for the complex – rest 2:00 1b) 5X5 Good Mornings – medium/easy load, rest 2:00 10 Rope Climbs 15′ 100 Double-Unders 10 Power Snatches 165/115# 100 Calories Row.
Workout of the Day - Diablo CrossFit. Fitness, Community & Lifestyle of 40+ athletes. TrainHeroic Marketplace. What makes the moveSKILL program unique?
Planning - a good training program requires specific goals and a plan for reaching those goals. Without a plan you are not training - you are just working out. The moveSKILL program provides planning in several ways. Targeted training programs. Whether you are just getting started, are already somewhat fit, or are working on higher level skills, we have an optimal program for you.Structured goals. No generic program will be able to deliver the same benefits as a training plan tailored specifically for you. What you get when training with moveSKILL is a highly detailed plan to reach specific training goals and detailed instructional material to help you really understand the training process.
By Dave Werner. DogTown CrossFit. Competitors Training. The Best CrossFit Competition Programming? We came across this cool overview on METCON5.
Read the entire overview here: Crossfit Invictus Competition Training Programmed by CJ Martin who has worked with several top athletes including Josh Bridges and Camille Leblanc Bazinet.Outlaw Programmed by Rudy Nielsen. About a billion athletes following Outlaw qualified for regionals last year and Rudy programs a boatload of Olympic Lifts.Crossfit New England’s Competitor WOD Ben Bergeron is well known in the Crossfit community for having one of the most successful affiliates, sending a strong team to the games every year and coaching a whole pile of top dogs.MisFit Training Not as well known as the guys above, but worth a look.
The programming looks to be well thought out. Whatever you choose, don’t make the mistake of bouncing from program to program when you don’t PR by 50 pounds in your first week. Programming Philosophy. I have created this site to help athletes train and compete in the sport of CrossFit.
I have been coaching athletics since 1990, and coaching elite CrossFit athletes since 2009. I have coached dozens of Games athletes including; Individual (Katrin Davidsdottir), Team (CrossFit New England), and Masters (Brian Curley and Lisa Mikkelson) Games Champions. Coaching elite-level athletes has allowed me some unique insights into the most efficient and effective training programs. Here is some of the basics underlying themes that drive the programming on this site… The Three-Headed Monster Your goal is to become a three headed monster. Conditioning – This is the “Sport of Fitness”, and we define fitness as work capacity. Strength – The sport of CrossFit rewards strong athletes. Skills – Few aspects of the sport separate the good from the great more than their skills. CompetitorsWOD. Programming Philosophy. Ben Bergeron, CrossFit New England I have created this site to help athletes train and compete in the sport of CrossFit.
I have competed in the Games twice and been lucky enough to coach some of the best athletes in our sport; Chris Spealer (six-time Games Athlete, 3rd place 2011), Becca Voigt (5-time Games Athlete, 3rd place 2011) Heather Bergeron (2-time Games Athlete, 8th place, 2010), Brian Curley (Master's Champion, 2010), Lisa Mikkelson (Master's Champion, 2012) and Team CrossFit New England (World Champions, 2011). Coaching these athletes has allowed me some unique insights into the most efficient and effective training programs. Here is some of the basics underlying themes that drive the programming on this site... The Three-Headed MonsterYour goal is to become a three headed monster. From Three headed monster to 5-tool player...Mobility - will help you move efficiently.
Tuesday 1. 2. 3. 4. 5. Wednesday.