Fri 2/26/10

By February 25, 2010CFMC Blog Archives

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Cardio/Respiratory Endurance

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 science in there so I have at least a small chance to avoid doing 100 burpees today…

Today’s WOD:

10 Muscle-ups
20 Burpees
30 Pullups
40 Wallball Shots
50 Double Unders
60 Walking Lunges
70 Pushups
80 Kettlebell Swings
90 Situps
100 Squats

  • Coach B

    Push ups are quickly becoming like vegetables when I was a kid. If my mom (tai) shoved them down my throat enough I eventually would hate the ever loving bejesus out of them!

  • Tai

    Things may be a little different when you get to the gym…you never know. 🙂

  • Mark

    You forgot the 4th element – CPR that comes after your heart explodes in your chest. Although, that could just be relevant to those of us in the geriatric group.

  • Eric

    Okay… So I’m still left to wonder: How can we help you raise your daily burpee count?

  • Oliver

    The push ups look like the worst of this one

  • Lindsay

    I hope you don’t have plans tonight, because by the looks of this, I’ll be there awhile…

  • Dan

    Is there a goal to reach 1000 sit ups this week?

  • Oliver

    I thought the goal was 1000 push ups?

  • Eric

    Hey Coach B… You kicked my ass with those muscle-up transitions! BTW – where you able to clean up the ashes from that small fire near the computer desk before you went home last night?