03/30/10 WOD

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic” pathways.

The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

Favoring one or two pathways to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. Time domain matching of task or sport to training is the first step to effective, legitimate strength and conditioning.



2 Rounds of:

 AMRAP in 7 minutes w/ 1 min rest after the first 7 minutes.

200 Meter Run

10 Pull-ups

10 Mountain Climbers

10 SDHP- 95m/65w


STRETCH-the benefits of flexibility


 03/29/10 WOD Results

Posted on: March 29, 2010admin

6 thoughts on “03/30/10 WOD

  1. Loraine: We moved the Paleo recipe page. Go to the top of the page where there is a Nutrition drop down menu. Click on Paleo, and there is a link at the bottom of the Paleo page.

  2. sweet, thanks everyone. you will all learn pretty soon how special i am. If i come to cross fit with body protection you know i am having a bad day!!

  3. Well I’ll I got to say is do not, do not eat two peanut butter and honey sandwitches and 2 huge glasses of milk before you go to class. I almost made the puke club…almost.

  4. This workout was a lot of fun. I like the variety and challenges as of late; the way this box is run, the way the classes are taught is top notch. The new trainers that are cycling in are doing a fantastic job. I know – I’m starting to run out of superlatives. Just wanted to say that you guys kicked it up a notch. Well done!

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