CrossFit Sydney "Lactate Threshold"

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Fitness@CrossFitSydney.com.au








CFHQ WOD

Pull Up ladder
1st minute ->1 chin up 2nd minute -> 2 chin up until you cannot complete the minute number in the minute

Record Minute finished


ENDURANCE WOD

Swim: All distances: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 - 10 minutes

C2: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 4 x 5k without deviating more than 2 min from best 5k, recover 5 - 15 minutes



STRENGTH WOD

Clean&Jerk
80%x1x2 85%x1x2
90%x1x3


Snatch
80%x1x3


Push Press
55%x5x3

Explosive Core



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.