March 29, 2011






12 minute AMRAP (as many rounds as possible)

First of all, let’s discuss the purpose and the point of personal records(PRs). We set PRs so that we can strive to beat them and so that we have a tangible reflection of our progress! Our PRs prove to us(disbelievers) just how much stronger we are getting! We have talked about the importance of strength workouts in the constantly varied aspect of Crossfit. Today’s workout was actually the Deadlift PR, the AMRAP that followed was like a little dessert nibble to get your body moving and your heart and lungs pumping.

Mark’s PR went from 295lbs to a whooping 325lbs! Major! Many of our athletes got new PRs today which makes us so proud!

The AMRAP was a short and very accessible workout(simple movements) where we could all really push ourselves. It was 12 minutes of metabolic conditioning. Greg Glassman wrote a great piece for the Crossfit Journal (Issue 10, June 2003) that talks about the benefits and purpose of metabolic conditioning or “cardio” in the Crossfit model. Let’s begin with a review of metabolic training. “Meta- bolic training refers to conditioning exercises intended to increase the storage and delivery of energy for any activity.” Here is a segment of that article that I found really interesting and pertinent.

Anaerobics and Aerobics Made Simple
Our purpose in this issue of CrossFit Journal is to avoid the complexities and nuances of molecular biochem- istry and render a useable foundation for understanding “cardio” and specifically the CrossFit approach to conditioning.
To that end we will forego considerations other that the sustainability of maximum efforts and, so, concern ourselves with all out efforts of varying durations and ignore issues of power, pathways, and energy production.
We only need to remember that anaerobic exercise is metabolically unsustainable exercise whereas aerobic exercise is sustainable. Sustainability is the key.
Generally, all out efforts of two minutes or less are anaerobic while efforts lasting more than several minutes are aerobic.
Reducing the whole of bioenergetics to this level isn’t just convenient it allows for examination at a level of granularity that allows for maximum useful under- standing of metabolic conditioning. Biochemists, while able to recite intricacies of energy substrates and ATP production are all too often blind to the interplay of varying exercise protocols and their resulting fitness.
A metaphor may aid in understanding our position on the science of bioenergetics. We are striving to give you a racecar driver’s sense of auto racing not a mechanical engineer’s. Both have their place but only one drives the car on race day.
Anaerobic efforts are relatively high powered, and aerobic efforts are relatively low powered. This should be self evident from our understanding that anaerobic work is unsustainable past several minutes. It would be hard to escape the observation that power, or inten- sity, and duration of effort are inversely related. One hundred meter dash pace is a considerably faster pace than a mile pace.
Aerobic exercise is nearly universally regarded as being heart protective, but there is compelling evidence that shows that anaerobic exercise is at least as heart protective as aerobic exercise.
Though aerobic exercise is widely recognized as being the ideal vehicle for fat loss, recent studies have shown that anaerobic exercise is a vastly superior protocol for fat burning.
Anaerobic exercise builds muscle; aerobic exercise burns muscle – period. On this point there is no intel- ligent debate. Compare the look of sprinters to long distance runners – here a picture is indeed worth a thousand words.
The muscle wasting nature of aerobic exercise is both cause and symptom of the deleterious effect that endur- ance work can have on anaerobic performance. Sadly, this lesson has been slow to spread to many anaerobic sports. It is still common to find boxers and other martial artists who think that long slow endurance work – roadwork – is essential to their fight endurance. Nothing could be further from the truth.
On the other hand anaerobic training is of enormous benefit to endurance athletes. Not only does it support and build muscle, but it gives the “kick” needed to win close races. Importantly, not only does anaerobic work benefit aerobic performance, but anaerobic training can be used to develop high levels of aerobic fitness without the usual muscle wasting. This is accomplished through interval training and is an integral part of sports training for most sports.

Today’s workout inspired Mona Malec to write the following note on facebook. It provides a little food for thought from another perspective. We are hoping that Mona becomes a regular contributor to our blog. We think that she is great!

numbers numbers

by Mona Malec on Tuesday, March 29, 2011 at 1:59pm

quantify [ˈkwɒntɪˌfaɪ]

vb -fies, -fying, -fied (tr)

1. to discover or express the quantity of

2. (Philosophy / Logic) Logic to specify the quantity of (a term) by using a quantifier, such as all, some, or no

A rose by any other name….

Is that true for numbers as well?  I seem to have numbers on my mind lately when it comes to my health.  Thats a funny thing if you think about it…can a simple number be how I “feel” health?  Well Western docs say this is so.. My BMI, my weight, my blood pressure, my sugar…this determines my health right?  Yeah, ok funny.

BUT I get sucked in by the number on the scale…I really do.

Now I have new numbers I look at….minutes and PR for weights and numbers of burpees in a minute (16 by the way). These new gym numbers I allow myself to see more as individual guide posts. Ranges to shoot for…fall near.




I had a moment recently…and again today; when I find my self bossed around by a number..tripped up by the ideas of impossible.  I realized that mich of this is tied to my self image of the “Big Girl”.  The “Big Girl” is a way to keep from hurting about my body and how it felt.  I could clearly lift all that weight precisely because I was the brute I saw myself as…the BIG ONE. grrr

Well what happens now…I think I am getting in my own way because I am beginning to let go of that name that label I have given myself…shit it is a protective layer folks.

If I am not the brute in the gym anymore…how can I possibly lift 315?

ok…yeah..form….form and practice….and coaching…and FORM.  When I lifted the 305~it had NOTHING to do with the fact I was 30 pounds heavier than I am now.  I have just convinced myself that it does…

Stupid numbers…

What makes you feel like you are making progress, is it a bigger #, a faster time, dropping a pants size or someone else noticing that you look different? Share with us…

Mobility WOD