Workout of the Day
WOD 1 – in the morning…
4 minute AMRAP: 5 Toes to Bar 10 Ball Sprawls
WOD 2 – in the afternoon…
4 minute AMRAP: Picnic bench Prowler Push 10 pushups 10 situps
Before leaving Scottsdale I did a short AMRAP at the all new, still being unwrapped Optimum Performance Training Center. Both WODs today were based on an idea that James and company are pursuing through their testing of CrossFit athletes: Lactate training. The basic premise is that the chemical by-product of the glycolitic pathway (lactate) is a very potent and useable fuel source that most people don’t properly train themselves to use. It only gets used at near 100% effort during constantly high turnover or high power activities. That means that you can’t train it during intervals, or while you are pacing a WOD at sub-maximal effort. It’s also most effectively trained between the 4-8 minute time domain. Learning these facts was eye-opening for me because those are exactly the types of WODs that I feel weakest in. So, after some coaching on how best to structure this type of training I wrote a plan on how to work it in to my current program.
Going forward I think this will become easier to organize (Max deadlifting has left me a bit sore), but I have to say the initial attempts at this went really well. To keep this effective you have to keep the pace VERY high, to the point that it’s more important to alter the rep scheme mid-WOD than it is to complete all reps and risk muscle fatigue slowing you down. Kind of a novel approach—target the response rather than the work. The response is an almost numbing sensation where you lose a little of your connection to the tasks being done. All you’re thinking about is moving as fast as you can. James describes this as an almost spiritual experience, and he’s right. It’s like nitric oxide for your muscles. The problem with this is that you can’t dip into it too often. Like a type II diabetic that can no longer produce insulin in response to high blood sugar, someone who constantly “goes there” will lose the ability to utilize lactate as a viable fuel source over time. Therefore it’s important to stagger these sessions in the course of a day and then give yourself a good week off in between. Training this way will allow your body to learn to use lactate without burning out.