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WOD Repair Lotion

Wednesday, May 20th, 2015

note_3_last_upload_463__349081429745570451416Did you know that we carry WOD Repair lotion in the Pro Shop at the Cave?
What is WOD repair lotion ?
WOD Repair Lotion is an all natural skin care product that can be used to heal the plague of ripped hands, dry skin and achy calluses. WOD Repair Lotion helps keep calluses under control when working out or training hard.
Here at WOD Repair Lotion we know that calluses are important for grip strength but often get neglected and turn into painful, thick calluses that rip open. We like to promote healthy calluses which allow you to keep your grip strength. Keep your calluses in check by using WOD Repair Lotion on a daily basis for maintenance. WOD Repair Lotion not only gives you healthy calluses but also heals serious rips and burns! 
How it works:
There are only FIVE ingredients in WOD Repair Lotion and each ingredient on it’s own can heal your skin. Nothing to dilute down the healing power so all you get are results. WOD Repair Lotion heals from the inside out because the beeswax creates a barrier between your skin and the environment allowing all the ingredients to go through the epidermis (outer layer of skin and callus) and into the dermis (inner layer of skin and callus), thus healing from the inside out and giving you healthy calluses.

Completely safe to put on an open wound such as a ripped open callus or freshly scrapped shin because both beeswax and coconut oil are anti-bacterial and anti-fungal so it will help kill off any bacteria that may be present. You won’t need neosporin anymore!
Apply anytime post WOD as your post workout skin recovery

Whether you are just working out or training in Olympic Weightlifting, Functional Fitness, Gymnastics, or anything in between, WOD Repair Lotion is the product for your skin recovery!

Paleo Shepherd’s Pie

Tuesday, May 19th, 2015

3/4 pound(s) parsnip(s), peeled and grated
1 tablespoon(s) olive oil
1 teaspoon(s) onion salt
1 slice(s) bacon
1/2 pound(s) zucchini, sliced
1/4 pound(s) mushrooms, white button, cremini or shitaake, sliced
1 medium celery stalk(s), diced
1 teaspoon(s) coconut oil
1/2 medium onion(s), red, finely diced
11/4 pound(s) turkey, ground
2 medium onion(s), green, sliced
1 tablespoon(s) Italian seasoning
1 teaspoon(s) celery salt
1/2 teaspoon(s) black pepper, freshly ground
8 large egg white(s), divided
1/2 cup(s) parsley, fresh, chopped
1. Preheat oven to 450 F.
2. Peel parsnips and grate with a cheese grater. Mix with onion salt and olive oil, and set aside.
3. Cook bacon slice in a large saute pan over medium heat. Save bacon fat and leave it in the pan. Cool bacon slice, crumble, and set aside.
4. Add zucchini, mushrooms, and celery to the pan with the bacon fat and saute until slightly softened.
5. Heat a separate pan over medium-high heat, and add coconut oil when hot. Add onions, ground turkey, Italian seasoning, celery salt and black pepper to taste. 6. Saute until turkey is fully cooked.
7. Combine meat and vegetables in one pan and mix thoroughly. Let cool 5 minutes.
8. Combine 4 egg whites with parsley and stir into the meat and vegetable mixture.
9. Combine the other 4 egg whites with parsnips.
10. Coat an 8×8 baking dish with olive oil.
11. Add meat and vegetable mixture, cover with parsnip mixture and top with crumbled bacon.
12. Bake for about 25 minutes or until the top begins to brown.

The Mental Side of Athletics Injuries

Tuesday, May 5th, 2015

1010234_673068209386082_549566797_nThe mental challenges you endure after an injury can often be more frustrating than the physical pain. Recently, I wrote a post challenging our community to avoid injuries. Injuries can still happen, however, so this post focuses on the mental challenges of having them and the process of channeling their effects productively.

You’re injured. Even with the best training, strategies, and perfect form, it happens. You can’t change it; you can only move forward. But how?

For me personally, moving forward begins with patience, determination, and valuing what I have. Focus on what you CAN do, not on what you can’t. Injuries can feel like nightmares, because most are not easy to cope with. They can be constant reminders of our new weaknesses, naturally leading to feelings of anger and frustration. However, once you refocus and take control of your overall outlook, you will already have taken a huge step in making the most of your recovery.

Have patience with your body, but also have patience with your mind. It’s okay to feel sad. Allow yourself to mourn and feel whatever loss you are experiencing. While feeling is an important part of the healing process, it’s also important to stay as positive as possible. Be patient with the process while maintaining your determination to become better and stronger. Use this opportunity to rebuild the foundation of your body and strength, and come back even better than before!

I strongly believe your mental attitude is everything when dealing with an injury. When positive, your attitude can speed up the healing process and lessen your emotional pain. I also firmly believe that negativity will slow down the rehabilitation process, making you miserable. (I don’t have any scientific research to quote here, just my own experience.) As a lifelong athlete with more than my share of sports injuries, believe me when I say that it’s all up to you. Negativity about your situation will only bring you down and possibly worsen your symptoms, while patience and determination will reward you every single time.

Practice your skills and/or routines mentally. On a daily basis (only 5 to 10 minutes at a time), use mental rehearsal to see, hear, and feel yourself performing in your sport, executing each movement flawlessly with perfect timing. Regular mental rehearsal of your skills will keep your neuromuscular connections activated, ensuring a quicker and easier transition back into your sport when you are able to actually begin physical practice again.

Similarly, try daily to spend 5 to 10 minutes imagining your body beginning and continuing to heal. “See” in your mind’s eye a healthy supply of red blood cells surrounding the injured area and facilitating the mending process. Again, I can’t scientifically prove that this will speed up your healing. I can promise, however, that you’ll feel less helpless, more in control, and much more positive. These attitude changes in themselves will speed up your recovery.

Lastly, please be conscientious about your physical therapy and follow your doctor’s advice closely. Your physical therapy will actually work in conjunction with your mental recovery. Remember that healing is a process, so don’t cut corners, looking for the quickest exit. Work just as hard during your rehabilitation as you do in your training. You’re still an athlete.

And don’t forget to talk to us, your coaches and your community. We are here to help.

“So what exactly is Tabata and why is it called that?

Tuesday, April 21st, 2015

Well, the story starts with the Japanese Olympic Speed Skating Team. In 1996 team trainer and scientist Izumi Tabata conducted a study analyzing the effectiveness of a specific High Intensity Training program that the head coach had developed specifically for his athletes. The team was divided into different groups. The first group trained on ergonomic cycles at moderate intensity for one hour, five days per week, for a total of six weeks. The second group completed four-minute, high-intensity workouts on ergonomic cycles four days per week for a total of six weeks. The program that group two followed is what has come to be known as Tabata training:

Eight rounds

One round: 20 seconds of ‘all-out’ work, followed by 10 seconds of rest

Tabata describes the desired intensity of work at around 170% of an athlete’s VO2 max—their maximum rate of oxygen consumption. At the conclusion of the six weeks of training, Tabata found that group two had experienced a 28% increase in their anaerobic capacity, as well as a 14% increase in their VO2 max. When summarizing the effect of the study and the HIIT program, Tabata writes that

“moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems”.

This was a significant finding, as most authorities had regarded the two pathways—and training for them—as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports.

Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute “Tabata” intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate-intensity exercise.

Dr. Tabata’s research tested subjects on stationary bikes, but in the CrossFit world his protocol is applied to all variety of functional movements. The Tabata protocol is applied to exercises including squats, pull-ups, push-ups, sit-ups, rowing, and, in my practice, dumbbell moves. We generally score Tabata intervals based on the lowest number of reps completed in any one of the eight twenty -second work intervals.


Tabata training increases the metabolism and heart rate immediately, the ability to produce work will lower as you go through the sessions.  The body will burn fat for up to 24 hours, because the metabolism will stay at the high levels after the workout.  Tabata training will increase cardiovascular fitness as well as core and strength gains depending on the workout.  It is a fast paced exercise routine that is very time efficient, all you need is 4 minutes.

Also, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training.


  • The Tabata routine is not for beginners, it is easy for the intensity to become overwhelming for beginners.
  • There is a greater risk of injuries since it is high impact exercise.
  • Muscles fatigue quickly, that could lead to mental fatigue and depleted motivation.

Typical Tabata workouts (try a new one):

  • Push up (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Body Weight Squats (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Medicine Ball throw downs (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Jumping rope (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Mountain Climbers (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Sit ups (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Sprints (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Stairs (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Bench press (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Calf raisers (20 seconds of work, then 10 seconds of rest for 4 minutes)

How do I get a copy of the WOD Recovery Yoga eBook? Here’s how.

Wednesday, April 15th, 2015
wod-recovery-yoga-cover-75x925-version-7Hi Athletes,
As many of you know, we have been finishing each class with WOD Recovery Yoga programmed by our resident yogi, Stephanie Ring. The yoga programming is designed around each workout to optimize recovery, maintain and increase mobility and prevent injuries. Up until now, the only way to use this yoga programming was at the end of class. Available now to purchase and download is the WOD Recovery Yoga eBook for Functional Fitness Athletes. This eBook contains 70 yoga postures, from child’s pose to savasana, sequences for the top 20 CrossFit movements and lists of poses by muscle group to help you target the areas you need most. This is a great resource if you need an active recovery day with lots of mobility work or can’t make it into the gym but need to stretch.
Click on the link below for more details about the eBook.
Discount Code: CFMarin2015 for $10 off the $24.99 price

KT Tape, What is it? How does it work?

Tuesday, April 7th, 2015

rtOn any given day in the gym, you may see countless athletes, regardless of their fitness levels, covered with crazy colored strips of tape on various parts of their bodies. You may be wondering, What is this tape and why should I care?

Kinesio tape, or KT tape, is a product developed in 1979 by Japanese chiropractor Kenzo Kase. Dr. Kase recognized that manual therapy (i.e. massage therapy, chiropractic care, and physical therapy) was extremely effective for treatment of different ailments, but often the effects were temporary. He wanted something his clients could use between appointment sessions to increase efficacy of manual therapy for lasting results. As opposed to the traditional methods of taping which focused on restricting motion and compression, Dr. Kase developed kinesiology taping, a method that promotes circulation in an effort to ease muscles but keep blood flowing, allowing injuries to heal more quickly. The kinesio taping method was introduced to the United States in 1995, and has been growing in popularity ever since.

Kinesio Tape Tech
Let’s start by looking at the basic function of KT tape. This is not your ordinary athletic tape. Traditionally, athletes or others with muscle injuries would tape a muscle or joint to restrict motion and prevent further injury. For example, for a strained calf muscle, old-school methods would dictate wrapping tape around the entire lower leg — calf, shin, tibia, fibula, etc. — almost like a mummy. While that would prevent further strain by immobilizing the injured muscle, it would also impede circulation and slow down the body’s natural healing process.

Kinesiology taping takes the opposite approach, using the tape to open up the muscle and allow full movement. KT tape is applied on top of an injured or strained area to stabilize it, but care is always taken to ensure that a muscle or tendon is never encircled with a ring of tape. “As you move, the tape, skin and connective tissue (or fascia) over the muscle or tendon also move, pulling slightly away from the muscle and creating space for lymphatic fluid to flow around and cleanse the inflamed tissue. ” Please read this sentence twice because this is the crux of KT tape.

Dr. Kase lists the following as the four major functions of kinesiology taping (these functions drive the technology behind the tape):
Supporting the muscle — Proper taping improves the muscle’s ability to contract even when it’s weakened; reduces pain and fatigue; protects the muscle from cramping, over-extension and over-contraction.
Removing congestion to the flow of body fluids — Kinesio tape improves blood and lymphatic circulation and reduces inflammation and excess chemical buildup in the tissue.
Activating the endogenous analgesic system — This requirement means that the tape must facilitate the body’s own healing mechanisms, a central focus in chiropractic medicine.
Correcting joint problems — The goal is improving range of motion and adjusting misalignments that result from tightened muscles.
KT Tape Benefits: (in my opinion)
Kinesio tape can be a huge asset for athletes. KT tape is extremely strong and can be applied with different tensile strengths which allows the muscles and ligaments to have “help” when injury occurs. The tape essentially stabilizes an area, for example the shoulder, to prevent any further damage.

Kinesio tape can also significantly help with alignment. If you have a tendency to slouch or have an area of the body that is not properly aligned, kinesio tape can bring the body back into alignment and help the athlete sense how this feels in the body. Having correct alignment can decrease pain and help the joints recover from activities.

Kinesio tape can also help decrease pain in certain areas of the body. After manual manipulation, KT tape can be placed on the affected area (using a different method or style of taping depending on the area) to decrease pain and discomfort. If there is swelling, there is a specific taping method that helps drain fluids into the lymphatic ducts to decrease swelling and help the body heal.

The great thing about KT tape is that it still allows for range of motion, just not so much that you are likely to injure yourself further.

KT Tape vs. Rock Tape
What is the difference between KT tape and Rock Tape?
Rock Tape is a type of KT tape that has been enhanced to provide extra stretch without compromising compression. Rock Tape is made for CrossFitters by CrossFitters. I’ve used them both, and I do have a preference, but I suggest you see for yourself.

If you want to try kinesiology taping, or you need anything taped, let me know. When taped properly, KT tape can make a significant contribution to injury prevention, recovery, and pain.

Post-exercise nutrition (Recovery Drink)

Friday, April 3rd, 2015

rogue-shaker-bottle-2_2Recently I’ve been asked a lot of questions about what’s the best Post-exercise nutrition.  This is a blog I wrote last year, I felt it would be helpful to repost.

It’s hard not to notice the assorted blender bottles filled with some mysterious, powdery concoctions that CrossFitters run to inhale after they finish a WOD.  Have you ever wondered exactly what it is we’re drinking and why?  What is this strange powder? These interesting concoctions are our important post-exercise recovery drinks.  Now, allow me to explain the “why.”

Post-exercise nutrition can improve the quality and the rate of recovery after a serious exercise. The right nutrition ingested immediately following a workout, and up to two hours later, can drastically improve one’s recovery time. Classic signs of poor recovery include fatigue, lackluster workouts, extended muscle soreness, lack of increased strength, and lack of increased muscle mass.  Obviously, we’ll experience certain degrees of these signs at different times, but wouldn’t it be great to minimize them?

First, a little science lesson to aid in your understanding:  From a physiological perspective, muscle fibers are made of protein and will increase in size if the protein is synthesized. Exercise increases the breakdown in muscle protein while decreasing protein synthesis. Exercise also depletes glycogen (consisting of glucose molecules), which is what the muscles use for energy.

The goal of post-exercise nutrition is to replenish the glycogen stores and encourage protein synthesis, or muscle building. Carbohydrates are the body’s main source of glucose, the molecule used to build glycogen. By ingesting carbohydrates, glycogen stores are replenished rapidly, which is important because consistently low glycogen stores lead to a breakdown of muscle protein and a loss of muscle mass. Carbohydrates also increase the body’s insulin concentration, which is essential for glycogen and protein synthesis. Carbohydrates also promote the release of growth hormone, which promotes protein synthesis, and leads to increased muscle mass. Finally, carbohydrates decrease cortisol concentration. Cortisol, also known as a “stress hormone,” is released in response to both physical and psychological stress. During a workout, cortisol levels are increased, causing muscle protein to break down.

Adding protein to a carbohydrate mix will significantly enhance the release of insulin compared to carbohydrate alone.  Whey protein is quickly absorbed, while additional amino acids increase their availability to be used as building blocks. An important essential amino acid in a recovery drink is leucine because it works synergistically with insulin to maximize protein synthesis.

What does the the optimal post-recovery drink nutrition look like after a high intensity WOD?  The drink would consist of a mixture of carbohydrates and protein, with no more than a 2:1 ratio. If the recovery drink is consumed immediately following exercise, the rate of glycogen synthesis is three times higher than if it is consumed two hours after exercise completion. Therefore, it is important and more beneficial to consume the drink as soon after exercising as possible.

So, the next time you witness a box full of sweaty, exhausted CrossFitters reaching for their blender bottles filled with mysterious powder, you’ll know they are just making sure to get the most out of all the hard work they just did.

Introducing Strong Girls

Thursday, April 2nd, 2015

Our Youth Strength and Conditioning (YSC) program is thriving! We are excited to announce 2 brand new classes to the program — Strong Girls!
Coach Chelsea will be bringing her experience and expertise to coach these new classes starting in April.

Strong Girls - Wednesday at 3:00 pm, ages 8-11
Strong Girls - Wednesday at 4:00 pm, ages 12-15

Strong Girls is a Youth Strength and Conditioning program for girls only. We want to train both our girls’ bodies and minds to be strong. The class entails 35-45 minutes of age appropriate athletic development while allowing 15-25 minutes for some girl talk. The class provides girls with a safe and empowering place to have facilitated discussions about body image, self-esteem, healthy eating, bullying, boys, goals, friendship, sportsmanship, and integrity. The girls will mentor each other, challenge themselves, and grow stronger—together.

The program involves gymnastics elements, running, weightlifting, cardiovascular conditioning and more. This broad approach will develop a base fitness level that will enhance performance in any sport and allow for competent participation in new activities.

Due to the increasing interest in the YSC program, we are also adding another YSC class:

Youth Strength and Conditioning - Tuesdays at 4:30pm, ages 11-15

The goal of the YSC program is to combine fitness with fun and to help kids grow up healthy, strong and develop a lifelong love of working out. These classes are offered in the CrossFit area and are a great way to introduce your child to fitness and a healthy lifestyle.

All YSC workouts are functional and natural and correlate directly to your child’s physical needs in daily life, recreation and sport. Our experienced coaches are incredibly skilled at conveying the importance of lifelong health and fitness in a way that is meaningful and relevant to your child.

Your child doesn’t have to be an athlete to participate. Our training provides an atmosphere that is challenging, motivating and builds confidence. If your child is already athletic, we can help her become a well rounded athlete, excelling in her current sport while staying fit during the off season.

We now offer 7 classes:
Mondays 5pm, ages 11-15 with Coach Patrick
Tuesdays 3:30pm, ages 11-15 with Coach Dana
Tuesdays 4:30pm, ages 11-15 with Coach Chelsea
Wednesdays 3pm, ages 8-11 Strong Girls with Coach Chelsea
Wednesdays 4pm, ages 12-15 Strong Girls with Coach Chelsea
Wednesdays 5pm, ages 11-15 with Coach Patrick
Thursdays 3:30pm, ages 11-15 with Coach Dana

Kids will need to be enrolled in classes and registered for a corresponding monthly plan. See below for pricing:

One class per week $95. per month
Two classes per week $160. per month
Three classes per week $210. per month
Four classes per week $230. per month
Drop-in $26.

A 25% discount for families applies. Class size is limited to 8 kids, but drop-ins will still be allowed if there are open spaces. Enrollment is easy — please either call the office (415) 927.1630 or e-mail me the details at

We’re excited about the growth of this program and we look forward to working with you. Remember, class size is limited to 8, so sign up quickly! Please contact me with your questions or comments.

15.4…The Recap

Saturday, March 28th, 2015

crossfit-154-open-workout“15.4 is…going to follow this rep scheme.” David Castro takes out a marker and writes on the whiteboard. “(3, 3) (6, 3) (9, 3) (12, 6) (15, 6) (18, 6) (21, 9) (24, 9) (27, 9) etc.”

Well, that’s certainly new. But what are the movements that will be accompanying this rep scheme?

“The first movement is…push-ups.”

What?! Looking out across the CrossFit floor, I saw many confused faces. But, knowing Castro and his flair for drama, something was coming…

“The second movement is…cleans at 85lbs. 15.4 is…wait, wait, wait. We do have a scaled option this year, let’s take advantage of that.”

Oh boy. Here it comes.

“The first movement in 15.4 is really handstand push-ups. The second movement is cleans at 185lbs for the men, 125lbs for the women. As many reps as possible in 8 minutes.”

For the RX division, there weren’t that many cleans, but they were certainly heavy. Many athletes achieved singles while others were looking for a PR on their cleans. The real work was the handstand push-ups. HQ’s new movement standard for handstand push-ups required your feet to pass a line. This was challenging and caused the phrase “no rep” to be used more often than not.

The athletes that did the best broke up their sets and tried to keep moving without reaching failure until the end. If anything, people were more limited by the skill challenge and the weight of the cleans rather than their cardio.

The scaled division was accessible to everybody that was unable to do handstand push-ups. The 10 push press/10 cleans at a medium weight let athletes storm through as fast as possible. Even though the workout was only 8 minutes long, it definitely challenged our cardio as we worked hard to alternate between the two movements.

HUGE SHOUT OUT goes to Jayson N., who achieved his first handstand push-up!!

Shout outs:
Sera got the highest female score in the gym with 107! Can’t forget about Daniel T’s amazing 1 clean. Stephanie R’s first attempt score was 5, but she improved it to 14! Same thing for our teen girl Caitie B. whose 2nd attempt score was significantly higher than her first. Karen L. deserves honorable mention because handstand push-ups are a HUGE mental challenge for her. She worked hard this year and posted a competitive score. Don’t lose faith Karen! Your muscle ups are coming! AND Jeff P. PR’ed his clean!

Other highlights include Mike T. and Margo T. showing GRIT! Chris B. really worked hard on this one. How about Patrick C. was amazing for doing this workout while his 8 year old son screamed at him from the kitchen. Steve V. also posted a HUGE score. AND ROGER USED THE WALL!
The best story belongs to Joe W. When he recorded his score on the games site, he accidentally chose the wrong affiliate therefore, his score was invalid. We learned of the mistake at 4:40 PM on Monday, which led to a mad dash to make the 5 PM deadline. In a shocking turn of events, after reaching out to CrossFit HQ Monday night, they decided to allow Joe’s score anyway.
All in all, once again this community showed how united, strong, supportive and FIERCE we are.

15.5 prediction: Thrusters, box jump up and over, and pistols. Yes, I’m sticking with the pistols. Well done everyone!

Why I Fear the Oxidative Cycle

Tuesday, March 24th, 2015

module-4-mcc-sports-nutrition-credit-course-energy-substrates-used-during-exercise-2-638I often joke that I fear the oxidative cycle. (In fact, I want a t-shirt that quotes me.) So, why might I say this? For two main reasons: I’m a terrible endurance athlete, and more importantly, I believe the most effective fitness gains occur in the anaerobic system.

Our bodies have three metabolic pathways that can be broken down into two cardiovascular systems: Aerobic (oxidative pathway) and anaerobic (phosphagen and glycolytic pathways). Each of these energy systems have their own special characteristics. Aerobic training allows athletes to work at lower intensity levels over extended periods of time, decreasing body fat while also increasing cardiovascular endurance and stamina. Many long-distance runners and ultra-endurance athletes fall into this category of training. Aerobic workouts are commonly referred to as “cardio”. Anaerobic training allows us to exert great effort over short durations. During this intense time period, our bodies improve in power, speed, strength, and muscle mass, while also burning fat.

On the surface, it might appear that the 2 cardiovascular systems are the same, but actually, they differ drastically. For example, aerobic activity has a pronounced tendency to decrease anaerobic capacity. Athletes who train this way extensively experience decreases in muscle mass, strength, speed and power. Conversely, anaerobic conditioning promotes power, speed, muscle mass, strength and fat loss. Moreover, when implemented properly, anaerobic conditioning can be used to develop a very high level of aerobic fitness without the muscle wasting effects.

The high intensity is where all the work is done and where if performed correctly, all of the “benefits” are made, while the lower intensity is there to stimulate recovery and have you catch your breath.

As CrossFitters, our ultimate fitness goal is general physical preparedness (GPP). This desired outcome combines power, strength, speed, and muscle mass along with a strong cardiovascular capacity to quickly move large loads over long distances. In order to reach this ultimate goal, we must train the two metabolic pathways that most effectively support the growth of GPP. These pathways, the phosphagen and glycolytic, support sprint and mid-distance activities lasting 10-30 seconds and 30-120 seconds, respectively. Many of us are familiar with some well-known CrossFit benchmarks (think “Murph’) that take most athletes more than 40 minutes to complete and are grueling endurance WODs. However, constantly training these long endurance WODs that target only the oxidative pathway does little to benefit our overall goal of GPP.
Targeting the phosphagen and glycolytic pathways (anaerobic) enables athletes to increase not only power and speed while burning fat, but also overall endurance. So, rather than having our athletes complete “Murph” every week, we primarily target these two pathways with shorter, more intense workouts in order to get the “most bang for our buck” in terms of training time and improved work capacity.

By constantly varying functional movements of the three main fitness activities of CrossFit (gymnastics, weightlifting, metabolic conditioning) and performing these movements at high intensity, we effectively target these pathways and build both our anaerobic AND aerobic capacities – forging better CrossFitters in the process.

If anyone wants an “I fear the oxidative cycle.” t-shirt, let me know.