Freakin Weekend Time Trials!

BEAST
Row 5k
or
Swim 800m

INTERMEDIATE
Row 2k
or
Swim 500m

NEWBIE
Row 1k
or
Swim 250m

Time Trials are all out efforts as fast as possible. You are trying to and should be setting pr's for your distance today!

Get it!

First, choose your ability level. Run the prescribed distance then immediately perform the air squats. Repeat 3 more rounds and post your times.

BEAST
4 rounds for time of:
400m run
50 air squats

INTERMEDIATE

4 rounds for time of:
200m run
25 air squats

NEWBIE
4 rounds for time of:
100m run or 250m row
10 air squats

Hail Tuna!

A beautiful combination

Protein shakes are nice. Lots of protein, little carbs, little fat, made in a laboratory, etc. A leading whey protein powder manufacturer boasts a product with:

120 Calories
2g of fat
3g of carbs
23g protein

Now compare this to the 5 oz. can of StarKist Chunk Light Tuna I just quickly disposed of containing:
100 calories
2g of fat
1g of carbs
22g protein
Not to mention the natural source of Omega-3 fatty's!

Heavy Fran @ 115#: 11:44

Beast!

The Minimum...

Does the "Swiss Time Trial Machine" put in the minimum?

So much scientific research is wasted (in my opinion) on uncovering the very least amount of exercise necessary to improve "health". There is a great article on high-intensity training that compares and contrasts the effects of regular endurance training versus brief bouts of high-intensity interval training, and their effects on aerobic capacity. As I'm reading through the article, however, I realize this specific article (like all the rest) is going down the same wrong path and searching for the same insignificant answer: What is the absolute minimum amount of exercise I can do for my wellbeing?
Now don't get me wrong, I haven't seen too many examples where over-training was good for someone (some research does find it favorable occasionally however), but there's a big gap there between the minimum and too much. Why doesn't science take a closer look at getting near the over-training line without quite slipping over instead of concentrating so many resources on the "is this enough?" line?
Have you ever over-trained? It's not that bad as long as you're not too close to a competition because guess what the remedy is....REST.
Guess how you remedy under-training.....TRAIN REALLY HARD
Which side do you want to err on?

Footnote: Conclusion of the article cited above: High intensity training (six sessions of repeated 30-second bike sprints) and regular endurance training (90 to 120 minutes continuous moderate-intensity cycling per session) elicited near identical results in muscle oxidative capacity and exercise capacity, even though the HIT groups total exercise volume was 90% less than the endurance group.

Triathlete Adaptations are Freaky

Research has come out hinting that the modern-day elite level swim/bike/run triathlete has finally caught his single-sport counter-part. Apparently in the 80's when they last tested triathletes' aerobic measures as compared to single-sport athletes, the runners and cyclists were physiologically more capable and better trained in their respective fields. Of course, they get the privilege of training exclusively for their sport and naturally they become beasts in their little niche. But then something happened. The sport of triathlon got huge and grew bigger, faster than any other endurance sport ever has, and triathletes adapted. Recent studies conclude that elite level triathletes' aerobic measures resemble indistinguishably that of endurance athletes competing in single-sport.
We can draw a couple conclusions from this study:

• There's a cross-over. Even after dividing their training across 3 different sports, elite triathletes can become as competitive in a single sport as one who trains for that specific sport exclusively.
• Single-sport athletes are training wrong. The Law of Accommodation shows us that if the human body is placed under the same stress (workout) day after day, eventually the body adapts and progress is slowed. So the triathletes were accidentally training smarter.

Pampa WOD #2

4 rounds of:

15 bar dips / 15 pullups

10 Power Cleans @ 135#

220m run

24:43

Crushed!

Look forward to "Karen" manana!