Today’s Workout:

Overhead Squat
3-3-3-3-3

Then:
300 Double Unders
Post number of sets and time.

Anaerobic training is a far superior method to attain endurance than strictly aerobic training. This Saturday we will be doing some sprint intervals. CrossFit Endurance does a great job of explaining the benefits.

Taken From CrossFit Endurance FAQ:

Aerobic training has the following benefits and drawbacks:

BENEFITS
• Increased cardiovascular function
• Better fat utilization
• Greater capillarization
• Increased Mitochondrial growth

DRAWBACKS
• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.
“Anaerobic Training” has the following benefits and drawbacks:
BENEFITS
• Increased cardiovascular function
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity

DRAWBACKS
• Intensity can speed up overtraining

Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems. The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed. As demonstrated by the graph, the systems overlap and “feed” into each other. Notice that as you are training all three anaerobic systems you are SIMULTANEOUSLY training your aerobic engine!
Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

Schedule Clarification for This Saturday:
9AM Interval Running Workout
10:30AM Olympic Lifting