Aerobic work for the CrossFit open.

Aerobic work for the CrossFit open.

Aerobic work for The CrossFit Open.

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How you design your aerobic work for the sport of fitness is key to actually improving your work capacity.

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I will firstly assume that you know how to pace (learning in cyclical only first is the best way) and that you understand that all aerobic work by its very nature must be SUSTAINABLE. 

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So if you are looking to create a workout that is designed to increase your capacity to do mixed modal work, then first off we consider…

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TIME DOMAIN

Divide that time domain by four and work in intervals of that. So if you are training for the open you will need to train for 5-20 minute pieces (based upon previous years). So we will need to work in intervals of anything from 5 minutes down to 1 minute for a large period of time leading up to the competition.

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MODALITIES

Pick modalities that will show up in the workouts. So if you are competing in the Open, running outdoors is unlikely to be of much use…shuttle sprints though? Maybe. Swimming? Nope. 

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LOADING/REP SCHEMES/MOVEMENTS

Ensure that the loading/rep schemes allow continuous flow. So if you are not yet able to do more than two unbroken Muscle Up then I suggest you are not ready to truly ‘compete’ as an individual in the Open and there is certainly no point placing it in your workout! The movements and loading cannot cause blockages otherwise you start to lose the dose response we want from an aerobic piece…constant, sustainable movement. Imagine an elite 800m runner training intervals wearing a weighted vest that meant they could not sustain pace. Pointless. If you need to get stronger, do it in your strength training.

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PACING

The pace you use must be relevant to the time of the intervals. So if you are doing 8 total sets of 5 minute blocks of work, you know that you need to be working at a 20 minute test piece pace. Obviously, you are going to want to work up to 8 pieces of work unless you are already at a similar volume/intensity threshold. Always ask, could I sustain this pace for twenty minutes? Record your splits and record your rounds/reps/times for each piece. Look for consistency. The numbers will not lie, if they are dropping off, you simply are going to quick. 

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If you need help preparing for the Open or another competition, then individualised programming can be key in helping you reach your potential. Contact us now for more information. 

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