The 2013 Reebok CrossFit Games has begun.

Womens 21,097 meter Row


Upcoming Event

Saturday July 27th, 9am-11am  –  Super Games / 4 Person Team Competition (sign up is closed)

*Check out a new blog from one of our members, Jacob Herl, called “Life Under Construction: Paleo for the Summer”.  


Barbell:  Thruster 1-1-1-1-1 (from the rack is acceptable)

Foundations – “Fran”
Thrusters 95/65

Conditioning – “Fran” x 2
Thrusters 95/65

Competition – “Fran” x 3
Thrusters 95/65

Yesterday’s PR’s & Noteworthy Efforts

Maggie Beason 240#
Mike Carpenter 415#
Marla 200#
Mandi Jackson 205#
Steve Mumma 315#
Zach Cramer 365#
Corey Partridge 405#
Drew Williams 365#
Ryan Meyer 425#
Jacob Herl 365#

Best Results for Yesterday’s WO
Barbell:  Ryan Meyer 425#  /  Brian B 425#  /  Trisha 260#
E1) Mandi Jackson 8:16  /  Zach Cramer 8:21
E2) N/A
E3) Ryan Meyer 29:38

Compelling Work Everyone!  

Weekly  Challenge 
Max Reps Unbroken Pull-ups (again)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

There are 3 metabolic pathways that provide energy for all our bodies’ actions. 

metabolic pathway chart Thursday 130725

The metabolic pathways chart

The first pathway is the Phosphagen Pathway. This pathway dominates our highest powered activities and last for the shortest period of time. Think 100% power output piquing at around :10.  Examples: 1RM deadlift, 100m sprint, 1RM snatch, etc.

The second pathway is the Glycolytic Pathway. This pathway dominates moderate powered activities that last up to several minutes. Our power output drops to around 80% allowing us to work longer. Most CrossFit WODs fall into this range, Fran, Grace, 8-12 minute AMRAPS, etc.

The third pathway is the Oxidative Pathway. This pathway dominates low powered activities that last in excess of several minutes. Now our power output is around 40%, this let’s us carry one for much longer periods of time. Eamples: WODs in excess of 20 minutes, hero WODs, 5K run or row.

The Oxidative pathway is an aerobic pathway, meaning it requires oxygen to produce our energy. Aerobic training has several bonuses, obviously the longer we can work the greater our cardiovascular/ respiratory endurance as well as our stamina. There will be a decrease in body fat but on the down side there is also a decrease in muscle mass. Aerobic training does very little to improve our strength, power, or speed.

The Phosphagen and Glycolytic Pathways are anaerobic, meaning they do not require oxygen. Anaerobic training also improves cardiovascular/ respiratory endurance, in fact more so then aerobic training. Anaerobic training also decreases body fat, however this type of training will increase muscle mass as well as improve our strength, speed, and power. The biggest bonus of anaerobic training is it’s ability to improve our aerobic capacity, this does not happen in the reverse.  You do not need to train for running a 5K by running a ton of 5Ks, you can lift heavy through a 5 minute WOD and this work will help in our capacity to run a 5K.
All that said, in CrossFit we spend the majority of our time working in the Glycolytic Pathway. We find the most benefit across the board. However we do not ignore the other pathways, we do not forego the heavy lifting days or the longer endurance days because they too have their benefits. Working all three pathways makes for the most well rounded athlete and that is the name of our game, we master nothing and we work well at everything.