May 4, 2011

Wednesday Form: Doing cardio…

Consider the simple example, like a Team Fran…classic high intensity. Thrusters/Pullups…only anaerobic, right? Wrong. Cardio, big cardio.

Actually, the best of all worlds…training all the energy systems. Check out Crossfit Endurance. “Studies show that explosive, anaerobic training improves endurance capability.” (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) (crossfit endurance).

Sometimes it takes a mental shift, a paradigm reversal, a leap of faith even to believe that these intense quick hitters translate into endurance. How? 1) Muscles that can mobilize fuel, 2) Efficient movement of the body, 3) Pain management.

So, sure, do your cardio…just make sure it’s a 12 min HI session! (and get plenty of rest so you can come back next time for high intensity!)

PS. Nice C2B pullups! And solid squats to everyone even if they weren’t pic’ed just right!

  • Sam scaffidi May 4, 2011 Reply

    Love me some Fran. Be home Saturday, up for an afternoon WOD on Sunday before I head back to Towson. Anyone want in?

  • wicasa yatipika May 4, 2011 Reply

    M.D. great link to an interesting article. I found the “Pros vs. Cons” of the two training styles interesting. I am a firm believer in endurance is strengthened through these ultra-high-intensity workouts of short duration. No doubt in my mind. I have indeed reaped the benefits and I can see them everytime I get on the bike. I can do things on the bike at a lower heart rate than I could before and it gets better all the time. It is actually kinda phreaky sometimes when I look at the monitor climbing a steep hill and my heart rate is only 160bpm when in the past it was above 180bpm, to me that is where the rubber meets the dirt and the proof that high-intensity-short-duration workouts rock!! Good stuff as always, you get an extra helping of raisin pie and a Alimony Ale……HAH!

  • Jan May 4, 2011 Reply

    So many priceless sentences in that Crossfit Endurance piece! They’ve definitely nailed the profile of the long, slow distance addict.

    Thinking about the complete reversal required to change the entrenched LSD mindset (the “leap of faith”), this post from a sewing blog hit home: “When people are learning, they’re often not happy about it because they’re uncomfortable, but a tolerance for discomfort is required if you want to learn or master anything. (Which doesn’t in any way mean that it can’t also be fun.) The wonderful thing is that when you challenge yourself it leads to growth and mastery, which most people find deeply satisfying, which is why we keep doing it.”

  • matt May 4, 2011 Reply

    Sam: check the Sunday Special page…Chris E. is running something at 3p.

    DingDong: you’re the model of this entire idea…the generalist approach.

    DJ: you mean “a high intensity sewing blog”, right? Yep, I really appreciate that our fitness model tranfers to endurance contexts (everywhere) but not the other way around (ie, a specialized runner/biker would struggle dearly performing our movements, let alone at our intensity).

  • Scott May 4, 2011 Reply

    Love the mental image of Sarge running a CF style sewing class!

    • Jan May 4, 2011 Reply

      Well, maybe not the sewing part, but anytime someone wants to help unload a freight truck with about 150 50-lb boxes of fabric, lemme know. All the squatting, dead lifting, kettlebelling, tire-flipping we do comes in handy. Oh, and then all the fabric will have to be packed into other boxes btw 30-50 lbs and shipped back out. I think we can make some stations for this.

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