CFE: 18 June 2011 Supercompensation

19 Jun


Injury prevention: looking at shin splints and how to prevent and deal with them.  For more information see the (episode_270365)

POSE Skills and Drills

We warmed-up with a number of POSE running drills in preparation for the W.O.D to come


Todays W.O.D aimed to test the theory of “supercompensation.”  What is “supercompensation” and what does it have to do with Crossfit Endurance?

As an example, stop and think about how a hybrid car works.  These vehicles have two separate motors that are used to generate movement.  The electric motor is used while the vehicle is moving slowly, when the vehicle needs to more power to move faster the more powerful petrol engine kicks into gear.  So what if the human body worked in the same way?

Under normal running conditions we only need to recruit a certain number of “motor units” to help generate movement of our body weight.  If however we load the body with additional weight, the neuromuscular system needs to engage a high number of “motor units” to successfully move the additional weight.   After engaging the additional motor units they can stay active for an extended period of time. Hence lifting a lighter weight, or body weight, seems to be a shipload easier.

The following W.O.D aimed to test this:

–       400m sprints

–       Call upon a higher level of muscle and nervous system activation with:

  • Body weight squats and Squat Jumps
  • 90sec Rest
  • DB Goblet Squats followed by Squat Jumps
  • 3min Rest
  • DB Front Squats followed by Squat Jumps
  • 6min Rest

–       Repeat 400m-sprint test to see how an individual’s body reacts with more involvement and explosiveness generated by the activation and recruitment of the neuromuscular system.

This is another reason why we do what we do with making athletes stronger in the gym and with their specific sports.

One thought on “CFE: 18 June 2011 Supercompensation

  1. Interesting session Stretch. Certainly felt a difference in the first half of the final 400m rep – legs felt light and high cadence seemed to come easily – but felt myself losing form rapidly from 200m onwards… was still about a second quicker than previous rep though, which really surprised me.

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