IMG_4498CrossFit WOD 9-15-21 reps for time of: Row for calories Power Snatch - 115# M/75# W

Aim to complete this workout in under 10 minutes.

IMG_4499Strength Focus

Push Jerk: 60%x 5 reps, 70%x 5 reps, 80%x 5 reps 85-90% 5+ reps

Today's WOD completed by Adrian Conway, 4:43

 IMG_4457 IMG_4453 IMG_4450 Grip strength construction underway!

IMG_4492 IMG_4490 Welcome to Alex and Nicole, visiting as they travel through on their cross-country move from Florida to Cali!

IMG_4444 IMG_4480 Camaraderie wins.  Every time.

IMG_4435 IMG_4429 IMG_4427 IMG_4426 IMG_4438 IMG_4403 Faces of redlining their effort.

IMG_4476 IMG_4422 IMG_4419 IMG_4417 IMG_4414 IMG_4404 Welcome also to Eske and Floris, visiting from Holland!

Redline Effort - training in your anaerobic lactate threshold

The anaerobic lactate system is uncomfortable.  When attempting to train the anaerobic lactate system, the trick is to elicit this response, but to still find an effort that is sustainable over all of the intervals being trained.  Perform at a sustained effort to raise your red line, the pace at which you switch from burning mostly fat to precious stores of glycogen. This redline is also referred to as the anaerobic threshold. When you raise your redline, you are able to run and perform faster while using fat as a primary fuel source (you could run for days on fat) while preserving glycogen stores. By performing this type of anaerobic lactate interval, most athletes will develop an intimate and intuitive knowledge of their own engine. They will be able to feel where their “redline” is and understand how long they can maintain a pace right at or above that line.