CrossFit Sydney "Lactate Threshold"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au







CFHQ WOD

For Time
10-9-8-7-6-5-4-3-2-1 reps of

Chest to Bar Chin Up
80cm Box Jump
GHD Sit Ups

Record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

STRENGTH WOD

Clean & jerk
75% x 1 x 3

Clean pull
97% x 3 x 3

Clean deadlift
105% x 2 x 3

Back squat
81% x 2 x 5; follow each set with 3 box jumps

Russian twist
3 x 15/side




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.