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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 08-26-2009, 12:06 PM   #1
Aaron Fry
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Location: Orem  UT
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Improving WOD times

Hey all,

I have been a loyal CF'er for the last 5 months. It seems that the thing holding me back on most WOD's is my cardio fitness. My heart rate (about 90% max HR during a WOD) will tell me to stop before my muscles will fatigue (for most exercises). Does anyone have any advice on how to improve this? Should I just pick up a few running sessions outside of my WOD's? If so, what intensity of running will give me the greatest benefit for performing WOD's faster? Should I sprint? Or go nice and slow for a long period? I hit CF about 5 times per week; of course, I have improved since I started but I want to kick it up a notch or two.

Thanks so much in advance!

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Old 08-26-2009, 12:25 PM   #2
Katherine Derbyshire
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Location: Seattle  WA
Posts: 7,596
Re: Improving WOD times

First, buy a copy of Starting Strength...

Sorry, it's just so unusual to see someone who doesn't think strength is what's holding them back.

CF's philosophy is that intense effort for a short period gives more benefits than moderate effort over a longer period. The workouts are sprints (loosely defined), so sprint training will be more directly transferable.

Personally, I'd recommend Tabata intervals based on running, situps, squats, or whatever exercise you can do without being limited by muscular fatigue. The Tabata protocol is based on partial recovery between intense efforts, which is what you'll see in almost every CF workout.

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Old 08-26-2009, 01:21 PM   #3
Jason David
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Re: Improving WOD times

good advice from Katherine.

I say just keep doing the WOD's...That'll improve in time.
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Old 08-26-2009, 01:37 PM   #4
Marcel Zwinger
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Location: Podersdorf  Burgenland
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Re: Improving WOD times

feels like you are moving to that next level of intensity.
Congratulations and suck it up! the easy days are over....
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