Redline

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IMG_4498CrossFit WOD

9-15-21 reps for time of:
Row for calories
Power Snatch – 115# M/75# W

Aim to complete this workout in under 10 minutes.

IMG_4499Strength Focus

Push Jerk:
60%x 5 reps,
70%x 5 reps,
80%x 5 reps
85-90% 5+ reps


Today’s WOD completed by Adrian Conway, 4:43

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Grip strength construction underway!

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Welcome to Alex and Nicole, visiting as they travel through on their cross-country move from Florida to Cali!

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Camaraderie wins.  Every time.

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Faces of redlining their effort.

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Welcome also to Eske and Floris, visiting from Holland!

Redline Effort – training in your anaerobic lactate threshold

The anaerobic lactate system is uncomfortable.  When attempting to train the anaerobic lactate system, the trick is to elicit this response, but to still find an effort that is sustainable over all of the intervals being trained.  Perform at a sustained effort to raise your red line, the pace at which you switch from burning mostly fat to precious stores of glycogen. This redline is also referred to as the anaerobic threshold. When you raise your redline, you are able to run and perform faster while using fat as a primary fuel source (you could run for days on fat) while preserving glycogen stores. By performing this type of anaerobic lactate interval, most athletes will develop an intimate and intuitive knowledge of their own engine. They will be able to feel where their “redline” is and understand how long they can maintain a pace right at or above that line.

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