CrossFit Sydney "Lactate Threshold"

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





CFHQ WOD

"Micheal"
For Time
3Rds
800m
50 sit ups
50 Back extensions

Record time Taken


ENDURANCE WOD

Swim: Bike: Run: C2

3x of the following ladder. End with the 1 min rest before starting the next round.

20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.

STRENGTH WOD

Snatch
60%x1x5

C&J
80%x1x5

Front Squat
90%x1x3

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.