CrossFit Sydney "Anaerobic Adaptations"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24kg
60 Sit-ups
70 Burpees


record Time Taken



ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike: 8 x 1k all out sprints w/ 2 min recoveries.

Run: 10 x 100m all out sprints with 90 sec recoveries.

C2: 10 x 125m all out Sprints w/ 1 min recoveries.



STRENGTH WOD

Glute bridge
10 total with 5 sec pause at top

Snatch
Max for day; 80% of that x 1 x 5

Clean & jerk
Max for day; 80% of that x 1 x 5

Front squat
90% x 1 x 3

Front/side planks
3 x max hold


Notes: On glute bridges, lift toes from floor, relax quads and hamstrings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral--don't hyperextend the lumbar spine.



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