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Old 01-18-2013, 11:25 AM   #1
Jeff Sprunger
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Gassing to early

Hello all-

Been at it for about a year and have my level one. I had knee surgery about 9 months ago and still recovering from that. My issue is that I gas out too quickly on a lot of the WODs. I can fight thru to the end, but have to REALLY pace myself to make it thru, which just kills my times/scores...

How would you suggest that I increase my endurance and/or speed in order to better my times and scores, which is the goal.

Thanks in advance.
Jeff
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Old 01-18-2013, 04:05 PM   #2
Andrew N. Casey
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Re: Gassing to early

is your strength holding you back or is it just your heart/lungs? or is it muscle endurance?

but you increase it the same way you increase anything else, you focus on it. you improve it incrementally over time.

you may also find diet and bodyweight play a major role.
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Old 01-18-2013, 04:17 PM   #3
Charles Golden
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Re: Gassing to early

Amount of rest/sleep you're getting and what time of day you workout could also play a role.
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Old 01-19-2013, 03:54 AM   #4
Jeff Sprunger
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Re: Gassing to early

Thanks guys. Strength is a problem in my legs. Couldn't do much for a few months after knee surgery, so just now beginning to build strength in my legs. Most of the WODs leave me gasping for breath, which causes me to pause to let my lungs catch up. I find my times are better if I slow down so I'm never out of breath, but can push thru without pausing...
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Old 01-19-2013, 05:32 AM   #5
Paulo Santos
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Re: Gassing to early

What is your current 5k or filthy fifty time? That will give you a great idea where your conditioning is. If your 5K time is under 20 minutes, you are good. If your filthy fifty time is in the low 20's, your conditioning is good.

And what are your strength numbers? That will tell if it is a strength problem.
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Old 01-19-2013, 12:31 PM   #6
Chris Mason
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Re: Gassing to early

What does your diet look like?
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Old 01-20-2013, 11:00 AM   #7
Brendan McNamar
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Re: Gassing to early

We do a fair amount of interval as many reps as possible work.

Stuff like 8 Rounds for reps:

1:00 Wall balls
1:00 Rest

Adjust time periods so it is hard to work continuously through the whole work period.

We use longer time periods for things that take longer to cycle.

I came from a distance running and weight lifting back ground (poorly programed). Things like wall ball shots just crushed me. This kind of interval work really paid off. I'm not great but I'm so much better. I still prefer to see lots of 800m runs in WODs.
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Old 01-20-2013, 11:36 AM   #8
Alfredo Mendoza
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Re: Gassing to early

Hi Jeff! I have issues with my knee too so I can relate with the frustration. With regards to gassing too early, I would suggest to do the following:
  1. Get Enough Sleep
  2. Try different nutrition plans (Zone, Paleo, etc.)
  3. Focus on having fun instead of speeding up

From experience, I've found also that if you go too fast out of the gates, you'll tire out quickly and move inefficiently. Remember that, with each WOD, you're conditioning yourself to operate around your threshold of intensity. With consistency and time, you'll breach that threshold and reach an even higher level of intensity. Instead of worrying about speeding up or going faster, bask in the intensity and enjoy the journey.
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Old 01-20-2013, 01:52 PM   #9
Chris Mason
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Re: Gassing to early

Ok, let me restate things. You are training, presumably intensely, for CrossFit. If you are not adapting and building your muscular endurance then you are either overtrained (which I doubt), or more likely you are not eating right. Your carb intake is probably way too low (or overall caloric intake) hence your gassing too early.
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Old 01-21-2013, 12:04 PM   #10
Robert Fabsik
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Re: Gassing to early

How do you approach WODs?
If you start at the gait going 100% and taking movements to failure you might have some sucess and survive shorter WODs, but in middle to longer WODs you might want to take a pacing approach and as you get better push that pace.

Either think about moving a 85-90% all the time instead of 100% until you die, breathe and go 100% again.

Or instead of taking movements to failure try going to 1-2 reps in the tank, rest and then go again. The rests will most likely be shorter than when you take it to failure.

Whatever method you try, probably once in a while you should still attack a WOD at 100% from the get go to help monitor your progress.
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