Cardio/Respiratory Endurance

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Welcome to Day 1 of the “10 General Physical Skills Informational Opportunity/Make Tai Do Burpees Or Do Them Yourself Challenge”, or 10GPSIOMTDBODTYC, for short. Let’s let the fun begin…

Ever wonder why you have so many problems breathing during these workouts? It’s because your endurance sucks, in a nutshell. Anything that takes more than 4 or 5 minutes to accomplish is directly affected by your endurance (or lack of it). You can improve your endurance by getting on the rower and going for a 2k PR regularly, by running a mile or more as hard as you can, by swimming and biking and all the normal ways you would normally think of, but there are lots of other ways to improve it as well. You can bust your ass in the WODs that take more than 4 or 5 minutes (which is most of them), reduce the number of breaks you take during a WOD and reduce the amount of time you take for each break. You can refuse to take the instinctual break between pullups and pushups and force yourself to do 5 pushups before taking that break. Then you can strive to make it 6 pushups, and then 7, and then 8 before taking your break. You can continue doing wallballs until the ball doesn’t go up high enough to hit the target, and not just taking a break when it starts to get tiring. If you want to take a break, do one more rep and see if it makes it. And if it does, try another one.

You improve your endurance by training like you’re trying to improve your endurance. It’s as simple as that.

There are three energy systems used by the body to produce the necessary energy for all the ridiculous things I make you do in the gym (and everything else too). The first can produce a LOT of energy for a few seconds before it burns out (the phosphagen, or ATP-CP pathway), the second can produce a moderate amount of energy for up to several minutes (the glycolytic pathway), and the third can produce a low amount of energy for an indefinite amount of time (the oxidative, or aerobic pathway). In terms of the 10 General Physical Skills, Cardio/Respiratory Endurance refers to the ability to gather, process, and deliver oxygen, and falls squarely in the oxidative pathway.

Yes, I had to get some scientific big words in there so I have at least a small chance to avoid doing 100 burpees today…

  • BJ

    Im going to have to bring flashcards to the gym with me.

  • Ladybug724

    Almond Crusted Salmon

    1/2 Cup almond meal
    1/4 tsp coriander
    1/8 tsp cumin
    4 salmon fillets
    2 tsp lemon juice
    Sea salt
    Fresh ground black pepper

    Preheat the oven to 500F. Combine the first 3 ingredients in a shallow dish.

    Brush or spritz the salmon with the lemon juice. Sprinkle with salt and pepper. Coat each fillet generously in the almond meal mixture. Place skin side down on an oiled (or buttered) broiled pan. Sprinkle any remaining almond meal on the top of the fish and pat gently to make it stick.

    Bake at 500F for 15 minutes or until the fish flakes easily with a fork. Serve with lemon wedges. (courtesy of cavegirlinthekitchen.blogspot.com)

  • Lorena Skelton

    Mini Quiches.
    Ingredients:
    A dozen eggs
    Chopped vegetables
    Chopped cooked meat
    Splash of water (for fluffiness)
    Pepper

    You’ll also need:
    A pitcher
    A non-stick muffin tin

    Preheat oven to 350 degrees

    Chop a variety of vegetables such as spinach, broccoli, asparagus, roasted red peppers, mushrooms, sun-dried tomatoes, etc. Anything you have on hand will work.

    If you choose to use meat, such as bacon, cook it first.

    Break the eggs into a pitcher. Add a splash of water and season with pepper. Mix well.

    Pour a small amount of the egg mixture into the muffin tin (fill each about 1/3 full). Sprinkle the meat and vegetables of your choice into the tin and then cover with more egg mixture.

    Cook for 15-20 minutes and then let them rest for 5 minutes before removing from the tin.
    (Take from: http://paleodietrecipes.net/paleo-breakfast-and-paleo-snacks-mini-quiche.html).

  • Courtney

    I thought we were making progress when you put the weight in pounds on the kettlebells. The introduction of pop quizzes feels like a step backwards. Too much thinking in the gym!

  • Sylvia

    Jeez! I’m just getting back to the gym this week and now there are going to be pop quizzes! I’m not going to make eye contact with you Tai! 😉
    I do love the photo today, made me chuckle!!

  • Erik Herik

    If anybody is willing to try this, I’d be impressed:

    *** Deli Meat Ceviche ***
    — Cut up a couple of slices of your favorite Deli meat
    (Make sure you check the Deli meat you are buying for the ingredient list. A lot of them are loaded with fillers, gluten and artificial colors)
    — 1/4 Avacado diced
    — 1/4 Bellpepper diced
    — 1/4 Raw Mango diced
    — 1/4 Onion diced
    — Crushed Walnuts or Pecans or Almonds
    — Crushed Pepper
    — 1 Lime

    Mix the ingredients including crushed nuts, then add lime and crushed pepper as needed. Add a glass of cold Perrier Sparkling water to complete a quick healthy snack for the mid morning or late afternoon. (ala thelabelsayspaleo.com)

  • Jeff & Emily

    Cruise Ship Day 2

    So we were not able to do the WOD since there is no place to do pullups of wallballs so we made up our own.

    Buy in
    1 mile run and 2000m row

    WOD
    21-15-9
    Dumbell Thrusters (45/15)
    Burpees

    Cash out
    500m row (like i was on fire)
    50 decline sit-ups.

    We also had a nice paleo lunch. Salad with EVOO dressing, turkey and some avacado. Also a bunless burger.
    Hope everyone back home is well!
    Jeff & Emily

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