Thursday, January 27, 2011

How fit are you: Modalities

     Alright peeps, its ramble time again. Actually, if you open your mind and use your eyes... you just might learn something today. At least, that's my hope. Oh well, here we go.

     So, we've covered a lot in the last few days about how was can assess our fitness. Today, we finish this discussion with the 3 modalities of fitness: The Oxidative pathway, the Glycolitic pathway and the Phosphagen pathway (all of which are pictured below).

Phosphagen pathway

     So, on the graph above you will see the relation of your work in time and total energy (or power output). The Phosphenic pathway is our shortest domain we will test. An example of this would be a 1 RM Deadlift, or any short burst of work executed in about 15 seconds. This is a very high power output domain, and those able to complete a heavy task in a very fast amount of time will dominate.

Glycolitic pathway

      This pathway would be your mid range modality, ranging from 30 seconds to 3 minutes. This is more or less your 400m sprints, or 500m rows. Basically it's something that we may not be able to hold at 100% (as you can see by the graph) for very long. And as we chip away in this modality you will see that the power output will decrease.

Oxidative pathway

     Our final pathway is our longest of our modalities. This represents the 5 minute plus category and mostly an aerobic type of work. This is your 1 mile or 5 k runs, Murph, Eva or anything with a low power output that can be sustained for an extended time. This is not the normal WOD we do, but still a very important part of fitness

     So that's fitness in a nutshell. All I'm asking you to do is strive to excel in all areas... not a difficult task, right? It boils down to, our quest for fitness is never ending, and there is always something we can work on. And that's the greatest thing about CrossFit, we don't want to ignore anything that will help us on that path. So train in those modalities, work on those skills, fight the Hopper, and as always... do burpees.

The "Diablo's Shame" incident from Diablo CrossFit on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Rest Day

Paleo Challenge Day 25/30
Going well, and finishing strong. Cravings aren't so bad anymore, but needless to say I may have some bread in about 5 more days (wait, I guess that is a craving).

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