Today’s workout was ideal training for everyday challenges like “run to catch the bus” or “save the baby from the saber-toothed tiger” or – my favorite – “flee from the barking Dobermans, but make sure you don’t drop the world’s largest diamond now that you’ve successfully burgled it out from under its supposedly un-breachable security system that included a shark take and deadly lasers.”
But maybe that’s just me.
Anyway, this morning, we enjoyed three mini WODs designed to tax our alactic anaerobic endurance.
Yeah, I didn’t know what alactic anaeobic endurance was either. A little research yielded this:
You probably already know this part, but just in case: Anaerobic exercise – which means “without oxygen” – involves maximum effort. Your body is working so freakin’ hard, its demand for oxygen and fuel exceed the supply. Starved of precious O2, your body is in oxygen debt and lactic acid starts to build up in your muscles. This, friends, is your lactic threshold… and basically, once there, you’re not doing anything else until at least part of the oxygen debt is repaid, usually by taking a short rest.
The alactic anaerobic pathway comes into play when you’re doing anaerobic work for a very short time, which circumvents the production of lactic acid.
Anaeorobic endurance breaks down like this:
short anaerobic = less than 25 seconds = mainly alactic
medium anaerobic = 25 seconds to 60 seconds = mainly lactic
long anaerobic = 60 seconds to 120 seconds = lactic + aerobic
Here’s how Coach Wes tapped into our alactic anaerobic pathway this morning:
:10 pushups – :50 rest
:10 heavy Russian swings, 20kg – :50 rest
:10 Russian step-ups – :50 rest
10 hill sprints = sprint up, walk down, repeat w/ no rest
5 rounds to find average time for 9 burpees:
9 bar-touching burpees
my average: 28 seconds
This workout was a wonderful mix of I think I’m gonna die! and I am invincible!
On the hill sprints, it was just me and a pack of boys, mostly in their 20s. I think the fear of being left way behind them really inspired me to hustle. I trailed them by just a few seconds – certainly not an embarrassing amount – and walked back to the start with them each time. I must admit, before we started, I had visions of the boys running sprint #10 while I was still slogging through #8, but as usual, the monster advising me was wrong. I kept up with the pack just fine, thank you very much.
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