“Saturday Schedule: 9 am Lifestyle/Fitness + 10 am Competition + Article on Aerobic Sessions”(10.25.2014)

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase,Scaled-Up

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 25th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 25th, 2014: 10 am Competition Phase Class

Aerobic Power Training from Coaches ViewPoint

(Read Full Article Here)

 Maxmimal Aerobic Power has long been considered a major factor in the sport of endurance. However, as we delve into the Sport of CrossFit, many more theories are being approached by trainers and coaches throughout the world. The main question is how do we approach training an athlete for the Aerobic Power System?

 The above question can have two different answers involved in the Aerobic Training system, especially when we add in the word Power. When we think of Power we think of speed/high effort, grinding force, and explosion. When we think of Aerobic we think of sustainable, pacing, breathing, and long durations. Now we add the two words together, and we get a simultaneously new training simulation. The Aerobic Power System is very important to the Sport of Fitness aka CrossFit because it combines two components of the sport for a beautifully designed workout session. It allows the athlete to be more explosive and powerful over long durations, and be able to repeat that work over and over again in a training session. Under our contention, and a few others, we believe with a properly trained and well designed program, you can benefit greatly in training the Aerobic Power System for the Sport of Fitness. The question that comes up however is how do you train certain athletes for this Training System.

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1

II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Partner Workout/Community Builder/CrossFit Tester
Complete 10 Rounds for time as a Team of Two:
200 Meter Run or 200 Meter Row
15 Goblet Squats
15 Box Jumps-Step Down
Partner One does Round 1+ then Partner 2 does Round 2, and so on

B. Fitness Phase
Partner Workout/Community Builder/CrossFit Tester
Complete 10 Rounds for time as a Team of Two:
200 Meter Run or 200 Meter Row
15 Box Jumps
10 Burpees
5 Thrusters @ 115/75 lbs, 95/65 lbs, 75/45 lbs
Partner One does Round 1+ then Partner 2 does Round 2, and so on

C. Competition Phase
Bend Intense + Oly Tech + Long Duration Grind Pace
A. Clean, build to 90% of you best max. 7 Attempts.
+
B. For Time of the following:
9 Burpee Pull-Ups
400 Meter Run
15 Burpee Pull-Ups
800 Meter Run
21 Burpee Pull-Ups
400 Meter Run
15 Burpee Pull-Ups
800 Meter Run
9 Burpee Pull-Ups
400 Meter Run

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