Saturday, March 29, 2014

VO2 Max


VO2 Max

This week we have been running a lot or "more than usual" and it have been tough in some cases, but the good news are:

* You have been running in a high intensity which means that you are improving and you will feel better in your the next training.
* You have been testing yourself in the WOD giving the 100% which is a mindset success.
* You are building and adding points to your overall performance as a powerful crossfitter, looking for that well rounded profile in all the physical skills!
* And something I want to talk to you  today is that after those 3k you have valuable information because now you can measure your VO2 Max, a parameter very important in the sports. The VO2 is the aerobic capacity of an athlete. The higher the VO2max the better!

I will teach you how to interpolate your 3k(3000m) to get your VO2 Max with a little calculation and one of the most popular aerobic test, but first you need to know two concepts:

"VO2 Max" link : http://sportsmedicine.about.com/od/anatomyandphysiology/a/VO2_max.htm
"The Cooper Test" link: http://www.topendsports.com/testing/tests/cooper.htm


Monday, March 24, 2014

Get Bigger or Stronger… or both



This question is always around the gym.  I had never considered that question very seriously to be honest, because for the sports I have played, strength was not the primarily factor to win or lose.  Over the last few months my body has been changing. I decided to add more calories to my diet and tried to gain more lean muscle. This mission has been completed after a couple of months.  I have seen changes in my strength for sure and I gained around 7 pounds of bodyweight in 3 months. But now the question is “Do I feel better?”.
To be honest I feel stronger but I can notice that my body has lost other domains like running smoothly, some agility drills, and even when I played soccer last time my body was not happy sprinting, changing directions and jumping for 90 minutes in a row. I have seen changes in the major lifts as a product of a good strength planning program, not necessarily because of the added bodyweight.
Last week I read a magazine where Chris Spealler was talking about his changing over time.  He said: “I tried some weight gain and got up to 160 or so. Felt terrible, so I bagged it.”  Before reading that I really thought he was happy and feeling stronger after his big step from 140lbs to 160. Well to my surprise he said that he felt awful, and he decided to just focus on getting stronger and not be worried about the weight. Now after my experience I think I can say the same.
Whatever you do at the end, if you have a good strength plan and programming you will see changes, and if your body “naturally” wants to gain more weight it is going to tell you that with minor effort, but the worst is try to beat your natural somatotype.
Here you have some articles related to Chris Spealler.
http://games.crossfit.com/article/word-spealler
http://chrisspealler.com/get-big-or-get-strong/
  • Warm up
  • Clean practice
  • 15 min AMRAP:
    10 Hang Clean (Rx: 115/75)
    8 Chest to Bar Pull Ups (CTB)
    6 V-up
  • Cool/stretch
  • SWOD:
  • Push Press
    5 x 3 @ 125% of your Strict Press 1RM
  • DB/KB rows
    3 x 8 strict