Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au
CFHQ WOD
"Nicole"
20min For Rds
400m Sprint
Max Chin Ups
Record Rds and Reps
ENDURANCE WOD
Swim: 10 min @ 80% RPE
Bike: 30 min @ 80% RPE
Run: 20 min @ 80% RPE
C2: 15 min @ 80% RPE
STRENGTH WOD
Snatch
75%x1x3
Clean
85%x1x5
Rack Jerk
90%x1x3
K2Elbows
3x10
Strict
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
2 comments:
Andrew and Crew - thanks for a great WOD last night. While the WOD was awful it feels good to be back into the swing of things!
Ditto...the wod destoyed me! I'll see you guys tonight for more fun (pain).
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