Friday, April 13th

By Travis Schliesser

 

Aerobic work and % efforts

The easiest way to think about % efforts in aerobic work is your posture after the work is complete. For example:

70% = standing tall and un-phased; able to hold pace for 20+ minutes with sustained (even/identical/consistent) work output; recovered in under 2 minutes post-exercise

80% = hands on hips posture; able to hold pace for 12-20 minutes sustainably; recovered in 2-5 minutes post-exercise

85% = between 80 and 90%!! This is an individual gear and one that’s wise to open typical CrossFit events with to test the waters

90% = hands on knees posture, bent over; able to hold pace for 5-12 minutes; the limitation on recovery will be different at this point for folks – breathing, burning, psychology, etc. Always ask yourself ‘What stopped me from doing more’

95% = want to sit down or take a knee after this; the pace is unsustainable and you run out of gas within several minutes; recovery will begin to take 10+ minutes for repeated effort

100% = rolling and lying on the ground; this final intensity is maximum speed and fatigues in under 2 minutes in mixed work for most; such a pace is often reserved for the finishing ‘kick’ in the closing moments of an event; recovery takes hours

Yesterdays Whiteboard: Run, Wallball, Box Jump

The Speal Deal CrossFit Journal

A) 3 sets of:
Back Squat x 8 reps 

rest 30 seconds 
Dumbbell 3 Point Row x 10 reps 
rest 60 seconds 

Set 3 is a Max Rep set where 8 is the minimum. 

B) 2 rounds of:
Bike/Row 2 minutes @ 85%
Rest 30 seconds
Bike/Row 90 seconds @ 90%
Rest 60 seconds
Bike/Row 60 seconds @ 95%
Rest 90 seconds
Bike/Row 30 seconds @ 97%
Rest 2 minutes

A) Back squat  
Set 1: 5 reps @ 60%
Set 2: 5 reps @ 70%
Set 3: 5+ reps @ 80%
Rest 2-3 minutes

Set 3 is a max rep set where 5 is the minimum. 

B) 2 rounds of:
Row/Bike 2 minutes @ 85%
Rest 30 seconds
Row/Bike 90 seconds @ 90%
Rest 60 seconds
Row/Bike 60 seconds @ 95%
Rest 90 seconds
Row/Bike 30 seconds @ 97%
Rest 2 minutes

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