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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 04-15-2006, 11:01 AM   #11
Ross Hunt
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Paul,

Tempo training, Charlie Francis style, consists of submaximal 'sprints' (80% effort, very sustainable) of 100-200m in length with 50-100m walks in between for rest.

e.g.: 100/walk 50/100/walk50/100/walk 100
100/walk 50/100/walk 50/100/walk 50/ 200/walk 100
etc....

This seems to be a really good way to develop running-specific base for longer sprints and even for short distance (up to a mile) without significantly messing with my strength. Hill sprints are also useful for the same reason, as are simple conditioning drills by distance (sprint the length of the soccer field, walk the width, repeat).

David has a really good point about how real runners train. I would add that if you don't care about long races (like the 5k and the 10k) and can be content with just being able to run a decent mile, then you can get a large amount of running SPP (calf and hamstring endurance, joints, technique, etc.) from the shorter stuff and get your endurance from any 5-10 minutes WOD that makes you breath really hard.

If you care about distances over two miles though, it really does seem like you have to do the LSD.
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Old 04-15-2006, 11:17 AM   #12
Motion Macivor
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Paul,
your absolutely right lsd training makes your recovery between intervals WAY faster, and in time it will allow you to recover more effectively from tough metabolic workouts.

I have an analogy that might help to explain why. Your body is like a cup that can only hold so much lactic acid before you seize up and puke. This cup has a hole in it, so if you wait a while you can pour more LA into it.
Crossfit makes your cup bigger so you can pour more acid into the cup and still perform. LSD training makes the hole bigger so you can pour more acid in the cup because it emptys out faster. I would expect that an Elite crossfitter has a cup about the size of a salad bowl with a good size hole in the bottom. An Ironman like Mark Allen (who apparently only does LSD training) has a large coffee mug with no bottom. Lance armstrong has a salad bowl with no bottom.

Stanley,
yes a bike ride provides similar results but you will be training a different set of neuromuscular adaptations. personaly I think LSD on the bike is better because a bicycle supports your weight and allows for very easy LSD with minimum stress to your body. This makes it easier to add to your crossfit workouts without over stressing your body. I've heard a rule of thumb that LSD rides on the bike should be about twice as long a lsd runs for a comparable benifit due to the fact that the body is supported.

Charlie,
I think those firefighters are on to something. If you watch hockey youll notice that after every game (15-20 min of anaerobic sprints) the players get on the bike for twenty minutes and often give their interviews while pedaling. I dont think I'd call 20 min LSD, but it does provide the imediate effect of clearing the LA from their systems which reduces recovery time while providing a small benifit to the aerobic pathway.
I think a 20 min cooldown on the bike would be a great addition to any crossfitters routine.
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Old 04-15-2006, 09:15 PM   #13
Hone Watson
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Personally I've never gained much benefit from LSD.

Interval training similar to what Ross Hunt has mentioned has always bought better results for me.
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Old 04-17-2006, 10:31 AM   #14
Charlie Reid
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"Coaches and athletes need to understand however, that short-term intense interval training has very limited application to long-distance events such as marathon running and the Tour de France. Long distance endurance athletes need efficient "fat burning" bodies. Their muscles must be trained to utilize energy from free fatty acid oxidation while conserving the limited stores of glycogen which are necessary for nerve and brain function. (Nerves and the brain derive energy only from glycogen - not fat.)" -Pat O'shea

Here's the link to the complete article on Clarence Bass' site:

http://cbass.com/INTERVAL.HTM
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Old 04-18-2006, 02:03 PM   #15
Peter Queen
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“…the sheer boredom of plodding along for 45 minutes will eventually destroy my will to live ;)”

Jesse that’s pretty funny. :happy: But with a multiple marathon background I don’t see how people always say that running is boring. Just take an iPod with you or some other small music player and then it’s off to the races. If you don’t have music then listen to nature or whatever noise is in your world. And if that doesn’t work then, there is always our,… as Sponge Bob Squarepants says, “IMAAAAAA-GINATION” (cue the sparkly rainbow for effect). :lol:

http://www.crossfit.com/discus/messages/21/23094.jpg
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Old 04-18-2006, 02:13 PM   #16
Chris MacFarlane
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Since he hasn't been mentioned yet. Look up Arthur Lydiard, the great New Zealand running coach. Alot of what he discovered through experimenting on himself hold true today.

One of his athletes trained like a marathoner yet only raced the 800m. His time of 1:44 from when he set the world record, is still highly ranked.
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Old 04-18-2006, 02:57 PM   #17
Motion Macivor
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Here's some additional food for thought.
In pursuit races (two guys starting at oposite ends of a velodrome then racing till one catches the other) Cycling coaces have found that regular road racers (who put in tons of LSD combined with interval training and some off season strength training) can have an advantage over pursuit specialists (who mainly focus on interval traing, max strength, and speed work) if they can avoid being caught for more than about 4 minutes. After this point the ability to clear LA becomes more important than the ability to tolerate/buffer it.
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Old 04-19-2006, 02:09 AM   #18
Andrew Cattermole
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Its Sport Specific.
Interval training for "Generalised fittness" has more then adequate effect on aerobic capacity.
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Old 04-19-2006, 08:29 AM   #19
Mike Yukish
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��the sheer boredom of plodding along for 45 minutes will eventually destroy my will to live ;)�

I'm at that stage of life where anything that makes 45 minutes feel like 2 hours is a good thing.:wink:

Seriously, I've found with age that I am patient enough now to go out an enjoy a long run (never a treadmill...hate the things). Give me a wooded trail with some elevation gains and losses and I'm good to go. Great way to spend a few hours.
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Old 04-19-2006, 08:47 AM   #20
Motion Macivor
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Andrew,
I think I basically agree with you, but I think that adding LSD training will optimize aerobic capacity. I guess it depends on your goals. If you want to be strong, add more heavy lifting to your crossfit routine. If you want to go fast for more than 5 min I think you should add some LSD training to your crossfit routine.
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