WOD – Monday 1 April 2019

  • WORKOUT OF THE DAY:
    12mins work up to a heavy power clean + front squat

    Then:

    21-15-9
    Power cleans 60/40kg
    Burpees
    3min rest
    9-15-21
    Pull ups
    Front squats 60/40kg

  • CROSSFIT LITE:
    12min EMOM: 5 medball cleans

    Then:

    21-15-9
    Kettlebell swings 24/16kg
    Push ups
    3mins rest
    9-15-21
    Jumping Pull ups
    Goblet squats 24/16kg

  • BARBELL CLUB:
    Snatch balance
    2-2-2-2-2
  • GYMNASTICS CLUB:
    Toes to bar practice

WOD – Friday 29 March 2019

  • WORKOUT OF THE DAY:
    For time:
    100 Double unders
    75 Thrusters empty bar
    50 Knees to elbows
    25 Power cleans 60/40kg
  • CROSSFIT LITE:
    For time:
    200 Singles
    75 Thrusters empty bar
    50 Abmat sit ups
    25 Power cleans empty bar

WOD – Thursday 28 March 2019

  • WORKOUT OF THE DAY:
    For time:
    2k row
  • CROSSFIT LITE:
    For time:
    2k row
  • SWEATFEST:
    10 Rounds:
    60secs on/60secs off
    Max calorie assault bike

WOD – Wednesday 27 March 2019

  • WORKOUT OF THE DAY:
    5 sets max unbroken pull-ups

    then

    21-18-15-12-9-6-3
    Kb swings
    Burpees

  • CROSSFIT LITE:
    5 sets max unbroken ring rows

    then

    21-18-15-12-9-6-3
    Kb swings
    Burpees

  • BARBELL CLUB:
    Hang power clean
    2-2-2-2-2
  • GYMNASTICS CLUB:
    Tabata toes to bar

WHAT IS FATIGUE?

Fatigue is a primary limiter standing between you and better performance. If you could delay or resist the sensation of fatigue, you would go faster and last longer at a given effort level – the ultimate purpose of training. Yet we never rid ourselves of fatigue, which is actually a good thing because this prevents us from damaging our bodies or perhaps needlessly expending physiological resources. But understanding what brings on fatigue during a workout may point to strategies that could raise your fatigue threshold, allowing you to go farther and faster.

 

Fatigue seems to vary according to the duration and intensity of exercise. An 800-meter runner and a marathon runner may both fatigue during their races, slow down, and struggle to the finish lines, but their specific reasons for fatigue aren’t the same. Or are they? What causes fatigue? Currently there are three ways to explain fatigue.

Catastrophe theory. This is the oldest model, having been around since the 1920’s. It’s the one accepted by most exercise physiologists. That model proposes that exercise stops when something catastrophic occurs in the body, especially in the working muscles. Other than overheating and severe dehydration, which can obviously limit performance, the catastrophe model proposes that there are at least two common physiological reasons for fatigue during endurance events: the accumulation of metabolic by-products such as hydrogen ions, especially from lactic acid release; and depletion of energy stores such as glycogen and glucose. The catastrophe model proposes that when either of these situations occurs, the body is forced to slow down. It’s much like a car running out of gas or the fuel lines becoming clogged. A catastrophe has just happened, and the body stops functioning normally.

 

Central Governor theory. The second way of explaining fatigue originated in the physiology lab at the University of Cape Town in South Africa in the 1990’s. Here, noted exercise physiologist Tim Noakes, PhD, proposed that fatigue occurs in the brain, not in the muscles. In this model the body is constantly sending signals to the subconscious brain regarding the current status of the working muscles. For example, fuel levels and metabolic by-product buildup are being monitored by the brain. This is a bit like the operation of the thermostat in your home, which gauges the temperature and turns the heating or air-conditioning system on or off as needed. At some point the brain may make a decision, again, subconsciously and the result of perceived exertion, to slow down due to the current status of the body. It’s proposed that this central governor for fatigue evolved to protect the body from damage caused by excessively hard work.

 

Psychobiological theory.This theory is a bit like the central governor model, but with a twist. Samuele Marcora, PhD at the University of Wisconsin proposed in the early 2000s that it is indeed perceived exertion, a subconscious calculation made by the brain during exercise, that limits performance. He proposed that exercise stops well before fuel levels and metabolic by-product accumulation suggest it is absolutely necessary. In a part of the forebrain known as the anterior cingulate cortex (ACC), subconscious decisions are made regarding conflict resolution and response inhibition. Essentially this means that during exercise the ACC is weighing the cost of continuing at a given intensity versus the reward for doing so. Dr, Marcora has shown that “fatigued” athletes are able to overcome the sensation at what appears to be the end of exercise to failure and produce a greater output if the reward is big enough.

 

You have probably experienced this at the end of a workout. You may have been slowing down, but when you saw the finish line, you had the capacity to somehow speed up or even sprint. You were willing to overcome the suffering because the reward, an awe-inspiring finish or perhaps a slightly faster time or higher finishing place, was great enough to overcome the suffering you were feeling. He further suggests that this system evolved to keep us from needlessly wasting energy in the pursuit of food when the prospect of success in finding it was low. But should food appear (perhaps a deer in the horizon), increasing the likelihood of getting it, then the suffering becomes tolerable.

WOD – Tuesday 26 March 2019

  • WORKOUT OF THE DAY:
    4 Rounds:
    25 Wallballs
    25 Box jumps
    25 Cal row
  • CROSSFIT LITE:
    4 Rounds:
    15 Wallballs
    25 Box step ups
    15 Kb swings
  • SWEATFEST:
    5k row/5k run/5k bike
    Choose one.

WOD – Monday 25 March 2019

  • WORKOUT OF THE DAY:
    30-20-10
    Alternating pistols
    DB Snatches per arm 22.5/15kg
  • CROSSFIT LITE:
    60-40-20
    Air squats Alternating
    DB snatches
  • BARBELL CLUB:
    Deadlift
    5-5-5-5-5
  • GYMNASTICS CLUB:
    15min practice ring muscle ups

WOD – Thursday 21 March 2019

  • Public holiday:
    Workout at 8am only.
    Come in to see what it is!

WOD – Wednesday 20 March 2019

  • WORKOUT OF THE DAY:
    15min 1RM Clean & Jerk
    15min 1RM Snatch
  • CROSSFIT LITE:
    30min EMOM:
    Odd- 7 Medball cleans
    Even- 7 Burpees
  • BARBELL CLUB:
    Strict press
    5-3-3-3-3-3
  • GYMNASTICS CLUB:
    10min EMOM:
    5 strict pull ups

WOD – Tuesday 19 March 2019

  • WORKOUT OF THE DAY:
    15min AMRAP:
    10m handtand walk
    10 toes to bar
    5 Squat snatches 60/40kg
  • CROSSFIT LITE:
    15min AMRAP:
    10m bear crawl
    10 v-ups.
    5 SDHP 40/30kg
  • AFTER PARTY:
    For time:
    30 calories assault bike
  • SWEATFEST:
    20min AMRAP:
    500m row
    25 push ups