CrossFit Sydney "Lactate Threshold"

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


CFS will be closed
Friday 19th of February and Saturday 20th of February
So we can all go and Play at the Sectionals
See you there







CFHQ WOD

For Rds

8min
4HSPU
32kg KB Swing 8 Reps
12 GHD Sit Ups

Record Rds complete and fractions



ENDURANCE WOD

Choose ONE of the following Sports:

Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals

Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals

Run:SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals

C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals

Cover as much distance as possible on each interval.



STRENGTH WOD

Power snatch
75% x 1 x 10; 1 min rest

High-hang clean & jerk
60% x 1 x 10; 1 min rest

Front squat
70% x 1; focus on speed up

GHB sit-ups - 50 total

20-15-10 reps:
Box jump - above knee+
Kipping pull-ups



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.