Die Hard

Apr 16th, 2014

Category: CrossFit

Die Hard



Calling all Paleo Challengers!
This is your last chance to buy into the challenge. Money is due by Friday – $20, cash only. Please stop by the desk this week to pay if you have not already. Thanks!

Schedule Update
On Easter Sunday (4/20) we will be holding classes at 8am and 9am only.  Yoga will also be held but has been moved to 9am.  There will be no Open gym and the box will close at 10am.  On Marathon Monday (4/21) we will be holding a reduced schedule in the morning and night by only running classes in Southie Green.  There will be no 6am, 7am, 4:30, 5:30, 6:30 or 7:30pm.  The remainder of the day remains the same.  Click here to check out the updated schedule.

Ever wonder why we program workouts that allow you to rest mid-WOD? This rest is not meant to give you a random break but is a reward for sprinting through the prior reps. I know its hard to believe but resting in your workout can increase can increase your fitness, as long as it is done correctly. Every minute on the minute (EMOM) training or workouts with built in rest are a form of interval training that works both the aerobic and the anaerobic systems. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

So what does all this mean? Performing high intensity intervals that produce lactic acid during practice allows the body to adapt and burn lactic acid more efficiently during exercise. This allows athletes to exercise at a higher intensity for a longer period of time before fatigue or pain slows them down. Long story short, performing EMOM style workouts or workouts like today will help you maintain intensity for AMRAsS, 5 Round workouts or whatever other intense activity you might dabble in.

High Bar Back Squat

5 Rounds
In 90s complete
50 Double Unders
Power Cleans (135,95)
Then Rest 1 Minute

Level 2 -(115,75), 25 Double Unders
Level 1 –(95,45), 50 singles

Mobility Class:
Upper Body

DISCUSSION 12 Comments

  1. JBo 04/17/2014 at 12:17 pm

    Thought I posted my numbers last night, but maybe I just dreamt I did or am losing my mind! Both are entirely possible.
    High Bar Back Squat: 205×8. And since 205×5 was my prior 5RM, after I did my 4 sets of 8, I closed it out with a 215×5 to get a new PR.
    WOD: 42 L2 – it’s taken about 2 years for them to click, but I’m actually kinda diggin’ dubs now! All 5 sets of 25 unbroken.
    Enjoy the holiday weekend everybody, and best of luck to Haley, Kristin, and everyone else at CFS running the marathon!

  2. Chelsea 04/17/2014 at 1:00 am

    Squats: 83
    WOD: 41 @ 75#, singles. Gotta work on those dubs!

  3. Kendra 04/17/2014 at 12:01 am

    95 squat
    wod:56, 75#, singles — dubs just weren’t there today

  4. Laura D 04/16/2014 at 11:56 pm

    L2 35

  5. EmPorter 04/16/2014 at 6:57 pm

    squats: 155
    WOD: 46 Rx. Happy I pushed myself to do dubs Rx, still a weakness…

  6. Kara 04/16/2014 at 5:05 pm

    Squats: 115
    Wod: 34 RX
    My dubs thought it was too cold to cooperate today.

  7. Kelly 04/16/2014 at 3:23 pm

    Squats 115
    WOD: 60 @ 85#

  8. Petra 04/16/2014 at 1:56 pm

    Squats 115#
    WOD: 56 RX

  9. alden 04/16/2014 at 1:35 pm

    205, 67rx
    fun travel to the gym this morning in the snow…

  10. Mark Litke 04/16/2014 at 1:35 pm

    215, 33 Rx
    Sets of 8 get heavy quick!

  11. Mike Quigley 04/16/2014 at 11:53 am

    205, 60RX
    postwod quality time with Shamon with a side of lifting.