CrossFit Sydney Lactate Threshold

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au






CF HQ WOD

For Rds
20min of
15 Pull Ups
30 push Ups
45 Squats

Record Completed Rds and fractions



ENDURANCE WOD


All sports: 30:20 x 8 nothing else! 30 seconds on 20 seconds off. Post distances covered for each round.

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed!

If you can't use these tools, do your best.



STRENGTH WOD

C&J
100%x1x1

SNATCH
90%x1x2

FRONT SQUAT
90%x2x2

RACK JERK
75%x2x3


Lactate Threshold

What is it?
When the body is at rest or at regular work conditions, your metabolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.

Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.

Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.

For the Generalist?
So what’s it all mean to me Recreational Jo?

Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.