Friday 5.07.10

SWOD: Back Squat 3x5 (add 5# from last workout on 4.30.10)

Metcon: Perform as many double unders as possible in:
1 minute.
Run 400m
Perform as many double unders as possible before the time runs out.
Total time: 6 minutes.
-(Workout from Diablo CrossFit)

Score is your total number of double unders.

Warm Down: Hip Extensions- 3 sets

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway (really there are four or more depending on the researcher, but due to my limited understanding it's easier to focus on the main three).

The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic” pathways. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway.

Total fitness requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do.

Favoring one or two pathways to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. Legitimate strength and conditioning should focus on improving all fitness components.