Just reread CrossFit Journal on Metabolic Conditioning...

[Andrew Wilson]

Originally Posted by Steven Low

This is not exactly correct.

Glycolysis turns on maximally above lactate threshold.

Below lac threshold you're using oxidative phosphorylation as the main energy source.

So if you jog for 3 minutes after 100m sprint, glycolysis is turned on somewhat (but not maximally) while mitochondria are replacing the oxygen debt + providing energy for the jog.

------------------------------

The delusion of the energy curves is that each of the contributions of energy are used in that specific order. It's actually almost a reverse order in which they are used.

Aerobic is the prominent resource used during any low intensity activity.

Current ATP stores, PCr, and a bit of glycolysis accounts for some of the lag time between ramping up activity and distribution of oxygen/CO2 to/from the cardiovascular system to the muscles.

Glycolysis is never maximally stimulated unless above lac threshold; thus, the majority of energy contributions below lac threshold are always from aerobic sources (e.g. oxidative phosphorylation in mitochondria).

The energy curves look drastically different for maximal intensity exercise vs. lac threshold vs. walking/slow jogging.

----------------------------

This is also why a lot of Clyde Hart's stuff for 400m utilizes multiple repeats of sub-lac 200m which ramp up intensity building up into the track season. At first you're building primarily aerobic base with them. As the intensity during starts to ramp up during teh season, you still get the aerobic base component + some lac training. Then nearer to major competition you're maintaining the aerobic base + developing the lactate endurance you need to finish strong.

Building up aerobic base (for races longer than 25-30s) especially 400m which is 60/40 anaerobic/aerobic (50/50 for women) is important because aerobic can easily accomodate more adaptation and thus more energy to power running (2 ATP vs 34 ATP). The higher the energy storage in muscles via myoglobin + cardiorespiratory adaptations you don't get as much from as from sprinting alone encourages a broader aerobic base upon which to build a foundation for the more intense lactic training needed to finish off a 400m sprint.

In other words, the greater percentage of your Vo2max that you can go without going above lac threshold, the faster you can run 400m or beyond. Elite endurance athletes can go up around 80-85% VO2max without going above lac threshold.

Thus, why 400m is primarily a combination of 3 types of training:
~Increasing strength and application of through plyometrics
~Increasing maximal sprinting speed through training form and short sprints (0-80m)
~Building aerobic base (off season/preseason) and then adapting into training lac threshold (in season)

This translates to....

1. Increase speed (via sprinting mechanics + strength/plyo).
2. Increase % of Vo2max you can run at without going above lac thresh = increased speed endurance (aerobic base... slower 200m repeats in Hart's coaching)
3. Develop lac threshold tolerance to finish race (supra lac threshold training via usually increased intensity of HIIT -- faster 200m repeats in Hart's coaching)

...

[Andrew Wilson]

Originally Posted by Geoffrey Thompson

It's been a while since I clicked through that link. Man, it's a horror show there. Just count the rhabdo cases in the last month. Madness.

Originally Posted by CrossFit Journal

Universally scalable program has been proven sound

Originally Posted by CrossFit Journal

Experts offering fitness, nutrition, or health regimens that they claim are distilled from first principles rather than clinical practice are fooling those who listen to them and, as often as not, themselves as well

[John P. Walsh]

Oh how the Kool Aid has soured! Remember me before it was cool to hate @fit? LULZ!












http://moynihaninstitute.com/

[Derek Weaver]

That's a legendary post

[Jon Pechette]

What's the general consensus on Gant's Hybrid? I know this may be slightly off topic, but I'm pretty new to these forums (been browsing them for a while, though) and I was wondering if the problem that most people here have with CF is with CFHQ or with CrossFit methods or only with some of CF's methods.

I think that there is no way that a person can develop elite levels of strength with CF alone (pulling heavy singles a few times a year producing a 500+ pound deadlift? That's a load of crap). I do like the conditioning aspect, though (if you remove less-useful movements: SDHP for example). Right now I'm doing something very similar to Gant's Hybrid program: 5/3/1 with short, heavy metcons, and extra running (usually 400m repeats). It's very planned out (exact opposite of the CF mainpage) with the workouts focused around assisting the main lift. Recovery is very important (I don't go 100% all the time, especially on the deload weeks). I've been seeing great gains and I've PR'd in almost everything the last couple of months (OL, PL, CF benchmarks, rowing, running, sprints and longer efforts).

That was longer post than I thought it was going to be, I feel like it should be a new thread...sorry :/

[Don Stevenson]

Don't try and get this thread back onto serious training discussion, it's too far off the tracks for that.

Andrew, nice work!

[Derek Weaver]

Originally Posted by Jon Pechette

What's the general consensus on Gant's Hybrid? I know this may be slightly off topic, but I'm pretty new to these forums (been browsing them for a while, though) and I was wondering if the problem that most people here have with CF is with CFHQ or with CrossFit methods or only with some of CF's methods.

I think that there is no way that a person can develop elite levels of strength with CF alone (pulling heavy singles a few times a year producing a 500+ pound deadlift? That's a load of crap). I do like the conditioning aspect, though (if you remove less-useful movements: SDHP for example). Right now I'm doing something very similar to Gant's Hybrid program: 5/3/1 with short, heavy metcons, and extra running (usually 400m repeats). It's very planned out (exact opposite of the CF mainpage) with the workouts focused around assisting the main lift. Recovery is very important (I don't go 100% all the time, especially on the deload weeks). I've been seeing great gains and I've PR'd in almost everything the last couple of months (OL, PL, CF benchmarks, rowing, running, sprints and longer efforts).

That was longer post than I thought it was going to be, I feel like it should be a new thread...sorry :/

What you're doing isn't anywhere close to CF. Gant's Hybrid was and still is a good way to set up a combination of conditioning and weight training.

What you're doing right now is really no different than what a lot of successful coaches do for their athletes.

In general, if you get stronger, you will PR most of the CF workouts.

[Andrew Wilson]

Glassman plagiarizing Supertraining, and Crossfit L1 cert is the same price as 3 USTF certications, 2 USAW cert with left overs
Page 31 from Supertraining (Siff Verkhoshansky 1999, 4th edition):

[Arien Malec]

Glassman: "We've repeatedly and publicly challenged the exercise science community to name a single major contribution to sport coming from their ranks - steroids don't count!"

[Geoffrey Thompson]

Goro. Wow. That was a master stroke.