CrossFit Sydney "Lactate Threshold"

CrossFit Conditioning
Try the Method
Andrew@CrossFitSydney.com.au




CFHQ WOD

10 Rds
3 Weighted Grip Chin Up +20kg
5 Strict Chin ups
7 Kipping Chin Ups

For weighted pull-ups place a 20kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

ENDURANCE WOD


Swim, Bike, Run, C2

10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
All out efforts! Terrain or incline is your choice.

STRENGTH WOD

Front Squat
Heavy Single

Rack Jerk
80%x1x3

For Time
3Rds
400m Row
10 Box Jumps
5 Clapping Push Ups


Lactate Threshold

What is it?

When the body is at rest or at regular work conditions, your metablolic 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.