WOD 03.25.10

Mar 24, 2010 CrossFit WOD
Posted by crossfitproper

“With ordinary talent and extraordinary perseverance, all things are attainable.”  - Thomas Foxwell Buxton

The following is an excerpt from the CFJ What is Fitness?

Aerobic training benefits cardiovascular function and decreases body fat – all good.
Aerobic conditioning allows us to engage in low power extended efforts efficiently
(cardio/respiratory endurance and stamina). This is critical to many sports. Athletes
engaged in sports or training where a preponderance of the training load is spent in
aerobic efforts witness decreases in muscle mass, strength, speed, and power. It is
not uncommon to find marathoners with a vertical leap of only several inches! Furthermore,
aerobic activity has a pronounced tendency to decrease anaerobic capacity.
This does not bode well for most athletes or those interested in elite fitness.

Anaerobic activity also benefits cardiovascular function and decreases body
fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! (http:
//www.cbass.com/FATBURN.HTM) Anaerobic activity is, however, unique in its
capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic
conditioning allows us to exert tremendous forces over brief time intervals. One
aspect of anaerobic conditioning that bears great consideration is that anaerobic
conditioning will not adversely affect aerobic capacity. In fact, properly structured,
anaerobic activity can be used to develop a very high level of aerobic fitness without
the muscle wasting consistent with high volumes of aerobic exercise!! The method
by which we use anaerobic efforts to develop aerobic conditioning is “interval training.”

Basketball, football, gymnastics, boxing, track events under one mile, soccer, swimming
events under 400 meters, volleyball, wrestling, and weightlifting are all sports
that require the vast majority of training time spent in anaerobic activity. Long distance
and ultra endurance running, cross country skiing, and 1500+ meter swimming
are all sports that require aerobic training at levels that produce results unacceptable
to other athletes or the individual concerned with total conditioning and optimal
health.

We strongly recommend that you attend a track meet of nationally or internationally
competitive athletes. Pay close attention to the physiques of the athletes competing
at 100, 200, 400, 800 meters, and the milers. The difference you’re sure to notice is a
direct result of training at those distances.

WOD

Find Your 1RM Snatch in 25 Minutes

Then

25 Burpees
25 KettleBell Swings
200m Run
25KettleBell Swings
25 Burpees