Saturday 22 May 2010

CrossFit Endurance


Some of you may have seen these words before. For those of you that haven't heard about it, are too lazy to research it on your own, or seem to lose focus once terms like glycolitic pathways and slow-twitch musle fibers appear in front of you - you are in luck. There is a cool kid by the name of Manni who is willing to spoon-feed a good amount of info. CrossFit Endurance was created to allow CrossFit Athletes to continue CrossFit'ing like champions whilst competing in endurance sports. CE brings a new standard to running. Also, it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs. When you think about it - that's what it's all about, right? Getting the most bang for your buck. Of course I am speaking in relation to "time". 
Train faster, while training better.


It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.


So that is the nitty-gritty. This methodology is what most of our run training will reflect. 
I will gladly answer more questions as time progresses. 




In the meantime: This SMART run will consist of sprints. 
The meeting place is the Washington-Lee High School track.
Be there by 0900hrs, because we commence shortly thereafter. 
If you have a timepiece, bring it with you.

8x400M

Rest time = time it takes you to run your lap

(for example: I run 400m in 1min:45sec, I rest 1min:45sec)

See you in the morning - rain, shine, sleet, snow, or meatballs. 


-Manni

17 April 2010 - SMART

Change of plans my friends. 
For this week's SMART run - we are going to be doing some sprint work at the Washington Lee High School Track. 
If you are running with me, meet at the track. We are going to get started circa 0900hrs.
Bring some type of carbohydrate-savvy substance for you to replenish with prior to the main WOD at 1000hrs.

It'll be a "wham-bam" workout.

Sprints are an awesome way to increase speed! Out-freakin-standing! 
Did you know that sprint-induced fatigue is actually caused by a by-product of lactic acid named we know as the "hydrogen ion"? Here we were [blaming lactic acid] for your failures when the real culprit is this positively-charged asshole ---> hydrogen ion!

Tell you more? Sure thing buddy:

When you run hard-faster than 5-K race pace-hydrogen ions accumulate in your muscle cells, which causes an increase in intracellular acidity *sad face*. Since muscles don't function well in an acidic state, muscle contraction becomes impaired and fatigue quickly follows, then you start sucking more and more. Our bodies have the natural ability to buffer, or neutralize, these hydrogen ions (to a certain degree). This buffering capacity can be improved through high-intensity training-workouts featuring lots of short, fast repeats with limited recovery-which, in turn, can boost performance in hard efforts. Have I sold this well enough? 

Its a wonderful of cycle bitches. In essence, the better you buffer hydrogen ions, the faster and longer you can sprint without tiring or run your other races with increased ease (comparably). You also have to take your lactic acid shuttle into consideration, the more of these type of workouts you do - your body increases its ability to breakdown lactic-acid and use it as creatinine-pronase (which is the compound that makes muscle fiber impulses fire). 

What the shit does that mean? Ok, ok, ok - I'm getting too technical here. Ask me more and I'll tell you more. 

Bring your asses to the track and put in some work.

I can't tell you how much you mean to me . . . . . 

(it may hurt your feelings)

-Manni

Route: 7 miles - Gym to Memorial Bridge

We will start running at 0845 hrs, so get there on time!
Don't worry bitches! There will be sprints involved. Yay!
Yes, the sprints are integral portion of this day's run training.
Therefore: (please examine the map)
Relax pussycat, relax.
I am going to have some of the runners, the ones with a longer pace or that want to accomplish slightly less mileage this day, circumvent the [under memorial bridge] portion of this route.
This shortcut is located around mile 2.75 (so you'll only end up running something like 6 miles total).