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.


  1. SWOD: Back Squat 115 lbs 3x5--Elizabeth thought I could go heavier, but it felt heavy on my shoulders and I was scared. I will try more weight next time and stop being a wimp!

    WOD: Tuck Jumps 70--Those double unders are still elusive.....

  2. SWOD: 230 3x5 to a box

    METCON: 85 du

  3. SWOD 185lbs
    MetCon 10 as Rxd' (and no I didn't leave a zero off)PR!!!

  4. Good job 9:30 crew! I was glad to see everyone attempt the WOD as rx'd. We definitely need more ropes, though!

    SWOD: I'm working things a little differently for myself. I did back squats up to 410 for a single, and then 360x5 for a 5RM PR. I did Overhead Squats and Front Squats during the warm up as well.

    Metcon: As rx'd with 203 double unders. That was deceptively hard!

  5. SWOD: 85lbs - worked really hard squating to that medicine ball. I did it!
    Metcon: as rx'd with 43 double unders.

    I'm trying so hard to get the hang of it. I have my own magic jump rope now.

  6. SWOD: 115 - 5x3
    Metcon: As rx'd with 31 double unders

    got my first double under to figure out how to get consecutive du's....

  7. SWOD 135# to a box

    Craig had me do 2 single-unders to equal 1 ain't going to happen anytime soon double-under, then row 500 meters on the rowing machine. As usual got started, forgot how many meters, Craig was busy, so I did 600 meters, then did 168 single-unders.

    Not sure why Dave, Kate and Anthony didn't post there workouts. I knew Danyel wasn't going to be there, so that wasn't a surprise, Now the rest of them can post their times. Have a great weekend.

  8. swod;w/u 45,95,135,165 200 5x3
    Metcon; 153 d/u's

    In case anyone was wondering Allison is a beast. Great job kid, an honor to share a bar. So proud of everyone for learning D/U's. Nicole told me 4 months ago one day it will just come, and you'll be off and running..shazaam!

  9. Doug - Just In Case You Missed the Memo - WOMEN DON'T LIKE TO BE CALLED BEASTS!!!

  10. SWOD: 115...I'm still squatting too shallow

    Metcon: 32 DU's...still trying to get it

  11. SWOD: Went up to 135lbs and then back to 115lbs to try to get lower in the squat.

    Metcon: 69 tuck jumps

  12. Thank you Steve for sending that memo out again.. how 'bout..awesome display of strength. Just have never been in the presence of such physically strong women. :) Again, Great job!

  13. Thanks Doug, I knew what you meant! but also a good point for future reference steve... appreciate that.

    tried to post earlier but didn't work here are my workout stats from Friday:
    backsquats: 185x5, 200x3, 200x3, 185x5 -tried hard to get 200 (my prev 1rm) but it wasn't meant to be
    metcon: 64 du