WOD Thursday Nov 10, 2011

Option 1:

Row 2k

Option 2:

10 kb swings (55/35)
10 pushups
10 squats

10 rounds

Notes:

The reason for two different WOD options on Thursday is as follows: on Friday we are doing a very challenging WOD involving many heavy clean and jerks and 100 pushups, among other things. If you’re doing Friday’s WOD, scaled or unscaled, you’ll probably want to go for Option 1 on Thursday. If you’re not coming in on Friday, feel free to do either Option 1 or 2 on Thursday. Or both.

If more than four people want to row, you’ll have to go in heats. Work on mobility or goats if you are waiting for a row machine.

If you choose to row 2k, here’s a cool site that can calculate your VO2max based on your 2k row time and your bodyweight. I’m not sure what VO2max is, but it has something to do with being awesome.

7 Responses to “WOD Thursday Nov 10, 2011”

  1. "Crazy" Kelly

    VO2 max, or maximal oxygen uptake, is one factor that can determine an athlete’s capacity to perform sustained exercise and is linked to aerobic endurance. VO2 max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. It is measured as “milliliters of oxygen used in one minute per kilogram of body weight.”
    This measurement is generally considered the best indicator of an athlete’s cardiovascular fitness and aerobic endurance. Theoretically, the more oxygen you can use during high level exercise, the more ATP (energy) you can produce. This is often the case with elite endurance athletes who typically have very high VO2 max values.

    V02 max should not be confused with the lactate threshold (LT) or anaerobic threshold (AT), which refers to the point during exhaustive, all-out exercise at which lactate builds up in the muscles during exercise. With proper training, athletes are often able to substantially increase their AT and exercise longer at a higher intensity.

    Hope this helps…:)

  2. Non Crazy Kelie

    So I assume I have a low VO2 max since after the first minute of every WOD I feel like I can’t get enough oxygen thus I gasp for air througout the entire workout??? At least now I know the reason! 🙂

  3. Non Crazy Kelie

    I actually once had my VO2 max tested. When I asked how I did he just looked at me and said “Well, there is nowhere to go but up” it was a real boost to my ego !:)

  4. Doug Johnson

    I must suffer from the same afflicton Non Crazy Kelie has, NO AIR!! LOL So my question then is what is the best way to increase that? Is running/sprints the best? I have always fought with this and would love to see some opinions on the best way to imporove my cardiovascular fitness.

  5. Will

    I think the answer is constantly varied functional movements performed at high intensity, Doug.

  6. "Crazy" Kelly

    Doug, the law of specificity states that if you want to train or increase/improve your cardiovasular fitness, you must train that system and perform that type of exercise. To increase VO2 max, it is suggested that prolonged activities, such as the ones described below, are best.

    This comes from the American College of Sports Medicine.

    Group I Cardiorespiratory Exercise Activities
    Group I exercise activities require very little skill and provide a constant intensity level. Activities classified as Group I are generally the most ideal for improvement and maintenance of cardiorespiratory fitness. Examples of Group I activities include walking, jogging, running, cycling (on a stationary bicycle), rowing (on a stationary rowing machine), stair climbing (on actual stairs or a machine), and elliptical training (on an elliptical machine).

    Group II Cardiorespiratory Exercise Activities
    Group II activities require more skill than Group I activities. Intensity level and energy expenditure will be dependent on the skill level of the individual. Group II activities can be as effective as Group I activities for improving and maintaining cardiorespiratory fitness if the person exercising is skilled enough at their chosen activity to maintain the necessary minimum exercise intensity level. Examples of Group II activities include swimming, aerobic dance classes, cycling (on a real bicycle), skating, in-line skating, skipping rope, and nordic skiing.

    Group III Cardiorespiratory Exercise Activities
    Group III activities incorporate a large variety of skill requirements and intensity levels. They are generally more fun than Group I and Group II activities and are good ways to make cardiorespiratory training more enjoyable. Since the intensity levels are less easily controlled for Group III activities, they are more suitable for the maintenance stage, rather than the improvement stage, of cardiorespiratory fitness training. Examples of Group III activities include racquet sports, basketball, and volleyball.