CrossFit Sydney Anaerobic Adaptations

CrossFit Sydney
Get Fit,Get Functional
Andrew@CrossFitSydney.com.au



MAIN WOD

FOR TIME
30 MUSCLE UPS
OR
120 CHIN UPS 120 DIP
IN ALTERNATING SETS OF 5

Record Overall time taken


WOD ENDURANCE

Interval Madness

3 - 5 Hours before CrossFit Main Site WOD

Swim: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)

Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)

Run: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)

Foul if you get slower by more then 3 seconds each round, for each interval.

Foul: Max Rep Pullups (you can foul more then once)



WOD STRENGTH

Snatch
65%x1x4

Clean
65%x1x4

Rack Jerk
75%x2x4

Back Squat
80%x3x3


Anaerobic Adaptations

Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.

Yuri Verkhoshansky