Thursday, December 9, 2010

Endurance 1/10

     Good morning everyone! So guess what? The Frosh Blog is being viewed by places like Russia, Europe, Canada and even Mexico. So, is this the result of internet spam or is the Frosh Blog going global? ... I'm really hoping its the later.

     So, if you read yesterday's post, were going to spend the next 10 days going over CrossFit's 10 General Physical Skills. Today is Cardiovascular/respiratory endurance. The dictionary says: "the ability or strength to continue or last, esp. despite fatigue, stress, or other adverse conditions". From the L-1 cert we see this as defined as: "The ability of body systems to gather, process, and deliver oxygen." Ok, so just the plain definition is a little dry and boring. Let's break this down a little bit... its endurance. To have good endurance it means that our body is able to keep moving forward at the long time domains.

     How do we use endurance in CrossFit? Well how about a simple 2-5k on the rower. Don't you think we're using a bit of endurance to knock that out? Do we need endurance for Fran? No, not really. A WOD like that, and others like it, shoule be about 10 minutes, and were not tapping into the endurance at this point. How about a WOD that's 20+? Yea, knocking out Filthy Fifty, Eva (shudder), or anything in that time domain... yea, we need to have some strong endurance to knock this out.

     Remember, we're trying to be well rounded in everything. We want to be able to do a 1 minute 400m AND a sub 20 5k. So working on our longer Metcons, doing those longer runs (sparingly), and increasing our endurance is just going to make us fitter... and isn't that what we really want.

PROGENEX Reviews By Actual Consumers from A. Haney on Vimeo.

3,2,1 GO!


Yesterday's Strength

Deadlift 5/3/1 week 1

295 x 5 (75%)
315 x 5 (80%)
335 x 5 (85%)
That last set was tough today, just got in my Rx amount of reps

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