There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen
pathway, the glycolytic pathway, and the oxidative pathway.
The first, the phosphagen, dominates the highest-powered activities,
those that last less than about ten seconds. The second pathway, the
glycolytic, dominates moderate-powered activities, those that last
up to several minutes. The third pathway, the oxidative, dominates
low-powered activities, those that last in excess of several minutes.
Favoring one or two to the exclusion of the others and not recognizing
the impact of excessive training in the oxidative pathway are arguably
the two most common faults in fitness training.
9 comments:
March 30, 2010
On the minute PUB's - starting with 10
16 rds + 15
106 reps
3 rounds for time:
15 Push-up burpees
20 KBS - 2 pd
Time 7:39
Yesterday's WOD:
A1.Bench Press 3-5reps*5 sets - 55Lbs
(5/5/5/5/4)increased weight by 5Lbs
A2.Band Assisted chin ups AMRAP*5 Sets(5sec to lower)
(6/6/5/5/5)up 2reps
B.Negative Push ups AMRAP in 3 mins
34 - down 2 reps. did 36 last time
C.Hanging Knee raises AMRAP *4sets
(5/4/3/5)
Tif WOD Monday-
For reps
1 minute box jumps 14" - 63
1 minute double unders- 44
1 minure push ups- 20
1 minute box jumps 14"= 50
1 minute double unders- 28
1 min push-up burpees- 12
1 minute box jumps 14"- 35
1 minure double unders- 25
This was a really tough workout as I only slept 3 hrs. Didn't eat lots yesterday.
Thanks for counting Todd!
Tuesday Group WOD- was lots of fun. Good job ladies.
30 seconds-3 Rounds with 1 minute rest
press with 45 lbs- 16/11/8
Jerk with 45 lbs 12/10/8
Burpess 7/7/8
Minute row- 278
1 min 16kg KBS- 32
Was good. Felt strong. Thanks Mike and Darren.
WOD - Mar 29
3 go around in my workouts from Mike.
A1. Push Jerks, 4-6 x 4 sets, rest 10 secs
A2. KBS - 16kg, 10-15 x 4 sets, rest 120sec
set 1. 70lbs push jerks (6)
15 KBS
set 2. 75lbs push jerks (6)
15 KBS
set 3. 80lbs push jerk (5)
15 KBS
set 4. 85lbs push jerks (4)
15 KBS
B. Anchored Sit ups, 10 reps x 9 sets, rest 60secs
C. Jump Rope, 1 min on/ 1 min off x 9 sets
1 - 99
2 - 90
3 - 83
4 - 96
5 - 88
6 - 96
7 - 89
8 - 91
9 - 90
Calves were really sore after this one, YIKES!
March 30 - Group WOD
Just us ladies rocking out today, Thanks Darren and Mike for the great motivation and push.
30sec - 3 Rounds with 1 minute Rest
shoulder press 45lbs - 12/11/8
Push jerk with 45lbs - 7/7/6
Burpees - 7/7/6
Minute Row - 292 meters
1 min 16kg KBS - 20
My arms feel like lead now, off to Vegas for a week tomorrow, but i will being doing workouts while i am gone!
Group Workout - Total fun
30sec 3 rounds
Press (8/6/4)
Jerk (6/5/7)
PUB (5/6/6)
1min row - 265m
KBS -12
Learnt something new - Jerks
Finally got it around my head by the end of the session...
We rock ladies.....
Thanks Mike & Darren
March 31
275lb Deadlift
100 DU
10 - 275lb DL
100 DU
8 - 275lb DL
75 DU
6 - 275lb DL
50 DU
4 - 275 DL
25 DU
2 - 275lb DL
Time: 10:45
DU's killed me. All DL's were unbroken.
As many rounds as possible in 25 min:
25 anchored sit-ups
100 jump rope
20 walking lunges
15 back extensions
Rounds 8 + 25 sit-ups
DL: 50% Max - 8sets x 8 reps (205#)
1K Row: 3:33
Ahhhhh, that felt nasty good.
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