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Run 10K

Click workout for link to map.  It’s a 5K route that we will run twice.

Ariel works through the OHS, front squat, back squat medley and turns in a solid performance. 15 lifts is a LONG effort!

Metabolic Pathways and You

For some of you, you just saw the workout for today and did a double-take. Are they serious?  Yes, we are.  And we think you should be too.  Your ability to run for 45 minutes to an hour – hard, is just as developmental to your fitness as being able to pull off a 45 minute KB/pull-up/overhead squat grinder.  The two compliment each other.  In addition, if you stick to the 10 minute or less “heavy and overhead” days, you are self-scaling your results and can not expect to increase your fitness.

In CrossFit, we aim to develop a total and inclusive level of fitness.  That means athletes need to be proficient in each of the energy systems that fuel human activity.

The three energy systems, or metabolic pathways, are the phosphogen, glycolytic, and oxidative.  The phosphogen pathway is the shortest and highest power output pathway, roughly 10-20 seconds of all out work.  Examples include sprinting with a sled, 5 all out reps of backsquat, or making a tackle in football.  The glycolytic pathway takes over after 20 or so seconds and is present in moderately high powered activities.  Running an 800m for time is a good example.  Finally, the oxidative pathway takes over after several minutes and is for low powered efforts.

Prior to CrossFit, many of you were probably Oxidative Super Heroes (I know I was).  Long slow efforts for an hour or more on a run or lifting sessions that used moderately light weights and last for 45 minutes, never breaking a sweat.

With our programming, we aim to develop an athlete’s ability in all three pathways with the reasoning that an athlete needs proficiency in each and that training each system heightens an athlete’s ability in the other systems.

So if you like to run, great!  If you’re scared as all hell or dread the event, come get out of your comfort zone with some of your favorite people.  Finally, remember, this is not a 10K jog, it’s a all out 10K effort.  Put your best effort into it.

And, use the comment board to vent!  Are you dreading today’s workout?  How much are you dreading it?   Are you going to come anyway?  If so, why.  If not, why not?  Post to comments.