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

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Old 10-25-2005, 07:39 PM   #1
Tim Morrison
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Crossfit achieve where many strength and conditioning programs mysteriously miss the boat...intelligent glycolytic energy programming.
A problem that always presents itself with this kind of training is real potential for overtraining.
I'm not sure Crossfit does this given the brief nature of the WOD's....
but a tremendous opportunity to provide variation from this type of work is alactic/interval workloads at times (which we rarely see) in which interval training is employed using a minimum of 1-1 work-rest ratios and a maximum of 1-2 work rest ratios....(using much less than the 1-1 diminishes work/power capacity with each subsequent round)
These type of interval structures not only maximaize power output during the work intervals (unlike what'd occur with continuous work for the same period) but the 'rest' ratios in the set ellicit a net metabolic effect which mimic one in which continuous work had been done for the same total timeframe.
So for example, at times programming Fran@ 6-8x [400run-9db swings-9pullups] w/1:00 rest would obviously yield average times (power output) faster than ones PR Frans but would also yield a huge net metabolic effect...(the cardio-respiratory system actually works harder during the rest interval then during the work interval!)....as well as providing a great opportunity for improved subsequent Fran.
100's 200's 400's 800's running rowing or swimming of course are the standard modes for programming in this area...but Crossfit offers infinite additional creativity to enhance power via the interval method more than it already does.
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Old 10-25-2005, 08:54 PM   #2
Graham Hayes
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Sounds like "Barbara"...which is about 3mins work with 3mins rest. And does everything you describe above.

A while back, at previous PainStorm we did 'Helen races', two+ people race against each other for 1 round of Helen. The winner's had to race off in the final...that second race was a killer despite a large rest.

Good stuff.
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Old 10-25-2005, 09:32 PM   #3
Tim Morrison
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Barbara?
That's a continuous sequence of squats pullups pushups situps isn't it?
No interval there
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Old 10-25-2005, 09:45 PM   #4
Graham Hayes
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Barbara is

5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats

Rest 3 minutes between rounds.

Each round should take about 3 minutes to complete if you're fit enough. It has been done without the rest periods as well.
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Old 10-25-2005, 11:39 PM   #5
Andrew Cattermole
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Yes this is effective way of training,and I think anyone who have been involved(as you said) in sprinting,swimming, rowing or running in general is familar with such intervals.
However I feel this comes under progression in Sports Specific Training,rather then that of the 80% style of GPP.
I suppose you could just make up a whole series of interval training sessions based on 1:1 or 1:2 rest periods.But as you said there is considerable more diversity and creativity within Crossfit.That makes it more fun.
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Old 10-26-2005, 12:55 AM   #6
Lynne Pitts
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Tim,
You know the rules. You can contact me about getting your account un-suspended.
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