August 17th, 2018 By Pox

YHQ went to his cross-fit routes and attempted to develop a Lactate Capacity workout. Note, most lactate workout are long slow runs for no-shows like Sparknut, but this type of lactate work, where you do all your intense work in the anaerobic range (most F3 workouts would be considered aerobic training even with lots of props), focusses on short very high intensity training and long breaks to re-set the bodies internal metabolic clock.  After a poor as always disclaimer and scientific type rambling, it went like this (or so I recall as my head was bit foggy after being all done).

Warm-o-rama:

A few laps around the CBA driveways doing Slow mosey, power skips, karaoke

COP: SSHx10, WL Squats (tempo)x10, Cotton Pickersx10, Windmillsx10, Merkins (Tempo)x10, toe touchesx10, arm circles, squatsx10

M1: “Lactate”

Workout is a full sprint at 100% effort, Rest 4-5 min, three rounds total (could do 4 if you have time).  For today we had two tires so we ‘raced in pairs’. Record time for each person for each round.

• 40m dash/sprint
• 4burpees
• 4tire flips (down the lot)
• 8 Heavy KB Swings American (Go as big as you can)
• 4tire flips (up the lot)
• 4 burpees
• 40m dash/sprint back to start

Goal is see if you can go 100% and keep same time for each round, as lactate builds up you either get slower or feel sick or both

M2: Partner Mobility: hamstrings, IT (needed after sprints and flips, lots of posterior chain lengthening needed)

M3: None today, YHQ thought seriously about a 4th round which would have cause some spillage, but decided a little mobility was needed

Moleskin

• Awesome effort, the entire Pax took the Red Pill and did it at 100%, group consensus was some of the time improvements were in learning which tire to flip (the lighter one) and faster transitions and NOT due to dogging it
• Wormburner was flying out there, HS gave hi a run for his money and kept him honest
• Thanks to KW and Life Alert who managed the clock and times for 1/2 the runs
• Soprano, a former cross-fitter, knew what he was getting into: our past Box’s were classic for these type of workouts.
• While I always love big double digit numbers, 8 was the perfect number for this am, just the right amount of rest.
• Scores and time are on the board below, I will not be recording times onto google sheet, this is not a workout for future time improvements, its all about going as hard as possible and trying to keep times the same.
• Prayers for a lot of injured Pax, hope to see you guys back soon in the gloom
• Pox Homeschool starts next week with the return of Golden Boy after a lazy summer, for some reason I feel the old man is still going to be chasing after him.

 

M3

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