Monthly Archives: September 2017

Saturday 9/30/17

Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

“Over The Hill”

Partner WOD

AMRAP 20

40 Ring Rows

40 Goblet Squats

40 Push Ups

400m Run

3 Metabolic Pathways

In todays post we are covering CrossFit’s 3rd Fitness Standard

If you missed the last 2 you can check them out here

10 Physical Skills

Hopper Model

There are 3 metabolic pathways that provide energy for every physical action we take.

 

 

 

Firstly we have the Phosphagen or Phosphocreatine Pathway

This pathway dominates all high-powered activities that last less than 10 seconds. Think all out 100m sprint or 1 rep back squat.

 

Lori

Second is the Glycolytic or Lactate Pathway

The glycolytic pathway dominates all moderate-powered activities that last up to several minutes (1-4 minutes roughly). This would look like 400m repeats or 1 minute on 1 minute off workouts

 

Jay

Thirdly we have the Oxidative or Aerobic Pathway

This dominates low-powered activities that last in excess of several minutes. Examples would be 5k run or a 15 minute amrap with 2-3 different movements.

 

Starting a 5K!

The fitness that CrossFit Saved promotes and develops, requires training and in effect competency in these 3 pathways.

Two of the most common mistakes in training come from when coaches or athletes favor 1-2 of these pathways over all 3 pathways or excessively training the oxidative pathway.

Don’t like heavy lifting days? You’re missing a part of your fitness

Skip out on long runs or rowing intervals? You’re missing a part of your fitness

Balancing the effects of these 3 pathways plays a major role the workouts we do here at CrossFit Saved!


Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

Handstand Progression 2 of 8

1 Power Clean Between Handstand Sets

Thursday 9/28/17

Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

“Showtime”

AMRAP 15

45 Double Unders

30 Burpees

15 Clean and Jerks

The Hopper Model

If you missed out on our last post you can check it out HERE

In it we covered CrossFit’s first fitness standard…10 Physical Skills

Today we are covering CrossFit’s second fitness standard and that is the Hopper Model.

The essence of this model is that fitness is about performing well at any and every task imaginable.

Picture a hopper…

 

 

And it is loaded with an infinite amount of physical challenges, where no one or no thing is affecting what is chosen…And then being asked to perform well from anything drawn from the hopper.

This model suggests that your fitness can be measured by your ability to perform well at these tasks in relation to others.

 

Louie

The implication here is that fitness requires you to have the ability to perform well at ALL tasks, even unfamiliar tasks and tasks combined in infinitely varying combinations.

In practices this encourages you to vary sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. because if you focus or specialize on any one thing, it will come at a cost in another area of your fitness.

We are after a higher quality of life and to be able to handle whatever life throws at us…

And since nature frequently provides largely unforeseeable challenges, here at CrossFit Saved we prepare ourselves by striving to have our training cover as many physical tasks as we can, while keeping it fun and constantly varied!


Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

Part 1

3-3-3-1-1-1

Snatch Balance

Part 2

5-5-5-5

Back Squat

Tuesday 9/26/17

Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

“Mudslide”

3 Rounds For Time

20 Box Jumps

30 Pull Ups

40 Sit Ups

30 DB Snatch

20 Calorie Row

Monday 9/25/17

Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

“Pony Up”

Partner WOD

For Time

20 Push Jerks

1600m Run

40 Push Press

1200m Run

80 Press

800m Run

Saturday WLC Community Workout

Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

Partner Workout

3 Rounds For Time

30s On-30s Rest

Bike

Sit Ups

Row

DB Push Press

Jump Rope

Squat

Friday 9/22/17

Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

Test 8

5 Rounds For Time

5 Ring Muscle Ups

10 Deadlifts

800m Run

 

Thursday 9/21/17

Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

Part 1

Handstand Walking Progression

Part 2

5 Rounds

20s All Out Bike

2:40 Rest

Wednesday 9/20/17

Upcoming Events

Hike

October 14th

Mobility Seminar

October 21st

Whole Life Challenge Finale

November 11th 


Workout of the Day

Partner Boat Race

4 Rounds Each

500m Row

400m Run