Hot Potato

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CrossFit WOD – “Hot Potato”
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Stimulus wise, we looking for light loads and large sets.
On the wallball, we are looking to choose a medicine ball that allows for 15+ repetitions unbroken.
On the deadlift, we are looking for a load that allows for 25+ repetitions unbroken, when fresh.

Aim for 20 min, 30 min cap

CrossFit’s definition of Fitness is Work Capacity Across Broad Time and Modal Domains.  That definition is illustrated through 4 models that all support one another in that definition.

CrossFit’s Third Fitness Model – Metabolic (energy producing) Pathways

ALT TEXTFigure 1: The metabolic pathways’ contribution of total energy versus time.

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen (or phosphocreatine) pathway, the glycolytic (or lactate) pathway and the oxidative (or aerobic) pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about 10 seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

For more, read What Is Fitness? by Coach Greg Glassman

Today, we tapped into the Oxidative energy pathway, taking our steady efforts into the 20-30 minute ranges.  Varied from yesterday’s 6-10 minute time domain intent, with 2 complimentary movements paired in a way that is meant to keep you moving in short bursts = Glycolytic energy pathway.

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