August 11 2016 – CrossFit DGA
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10
Aug

August 11 2016

Today we will define one more term and I promise that I will not bore you anymore, of course unless you ask.

First before we dive into a-lactic, it will be easier to talk about the feeling/ burning sensation you get when you push sleds. It is still not quite certain if that feeling/ burning sensation is actually lactate or lactic acid, there are some studies that actually say that the burning is hydrogen ions that build up in the muscles and the aerobic system is not quite developed enough to flush the hydrogen ions out. This in turn creates a burning sensation that usually forces the user to slow down or stop. Also one more side note** you can train the body to use lactate for fuel so the body can adapt to that type of stress if it is trained frequently enough. A 150′ sled push is an example of high powered lactic training.

A good example of A-Lactic training would be 10 sec sprint on your feet, 10 sec sprint on AB, or 10 sec KB swing. This type of training would typically be associated with a rest that is 3-4 times the amount of work. Heavy breathing would be associated and some burning but the goal would be for the user to not work to a point where they would start producing lactic acid. This type of training can be great for fat loss and for building a bigger base of conditioning especially when coupled with some longer and more enduring workouts.

So what does all of this mean? What it means for all of us is that there are so many different ways to create stress for the body to get the results that we want. The goal is always to help you achieve your goals and make sure that we provide you with the tools/education so that you can optimize your life experience. I hope that some of this information helps. Cheers!!!

Fitness:
A1. Parallel Pullups 4 x 3-4 @ 31×2 no rest (This week 1st set is AMRAP @ “no tempo” and perfect form with BW only, next 3 sets are WTD @ 3-4 reps)
A2. Lateral Raise (both arms at the same time) 4 x 8 @ 3010 no rest “Thumbs up, Dont go past parallel with arms”
A3. Band Pull Aparts 4 x 15 @ 31×3
+
4 rounds not for time
20 KBS (American)
12 Burpees
8/10 Cal AB (350-400w/225-250w) This is the reccomended watts for the AB( if you can go harder please do so) The AB is not for recovery for this session; see rest time below
rest 60-90 sec b/n sets
+
(if you are unable to do at least 2 reps of the parallel pullup please do the complex below)
10 Fat Bar Bicep Curls
10 Lat Pulldowns w/band

Competition:
A. Clean- Accumulate 12 perfect singles rest as needed
**Only add weight if the previous rep was perfect.
B. 4-6- S. HSPU + 7 K HSPU x 4 sets rest as needed b/n sets
C. Arch UP Accumulate 40 reps
D. Arch UP and Hold x 2 sec Accumulate 50 reps using opposite leg/opposite arm (25 per side)
+
200m run
rest 1 min x 7
Maintain intensity and times from last week

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