Today’s CFE London session challenged London Crossfitters to complete a WOD of 6x 200m intervals on the 3minutes (run 200m, rest the remainder of the 3minutes, then repeat…hard and fast). After a dynamic warm-up and number of POSE running drills the athletes were eager to deliver their best 85-90% effort.
These intervals are designed to be less than two minutes in duration and involve moderate to high power anaerobic intensity outputs. Anaerobic activities have the capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic capacity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting that is consistent with high volume aerobic exercise!
Elite endurance athletes, like Ryan Hall, are currently training this way: Become A Faster Miler To Become A Faster Marathoner
A number of London Crossfitters showed some impressive results:
– Tom: fastest 200m of the session 00:33sec
– Rosie: most consistent with all 6 efforts between 00:35 – 00:39sec
– Session average for individual athletes ranged between 00:38sec and 00:42sec
A very challenging and rewarding session for all the Crossfitters that stepped outside the box to execute a major principle of Crossfit: consistent variance! Routine is the ENEMY!