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

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Old 05-09-2016, 04:39 PM   #11
Richard Colon
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Re: Improving MetCon

Just run.
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Old 05-10-2016, 05:13 AM   #12
Steven Wingo
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Re: Improving MetCon

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Originally Posted by Richard Colon View Post
Just run.
Before anyone embarks upon a running program to improve their cardio fitness, I believe consideration of the observations and comments of Coach Glassman and Tony Leyland in the following two articles are important for consideration:

http://journal.crossfit.com/2004/06/...-greg-glas.tpl

http://library.crossfit.com/free/pdf...wer_Output.pdf

Two conclusions I believe are correct, based upon these observations and information in these articles--and based upon my own experience as a former endurance athlete before becoming a CrossFitter--are the following:

1. Coach Glassman is correct, aerobic capacity includes an "activity specific component" so that capacity with one movement does not necessarily translate to another (although the transferability of aerobic capacity is improved when it is developed through movements which use more functional, full body movement such as wall balls or rowing as opposed to something like running or cycling which are primarily lower body movements); and

2. Most run training commonly done is performed at a lower power output level which won't help much during a majority of CrossFit metcons which require performance at a higher power output level--so in embarking upon a running program you better make sure to structure it correctly as an intense interval program or you won't get much bang for your buck (and may even be doing more harm than good). In other words, running 3 miles 3 times a week at a steady pace is not going to do much for you and in fact if you run in that manner it is probably best to slow the pace down to a very easy pace and just make it a recovery run as opposed to the dreaded "junk miles" which are the achilles heal of most endurance athletes' training programs.
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