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The BIGGEST CrossFit Training Mistake People Make

The BIGGEST CrossFit Training Mistake People Make

You’ve been heading to your “Box” religiously several times a week for the past couple of years and have made pretty good progress. You’ve gained muscle, lost fat and improved your cardiovascular fitness. Hell, that might even be an ab…

But something strange has happened. Your MetCon workouts, the ones that leave you gasping for air and half dead on the floor. MetCon workouts are a staple of most CrossFit programs, and arguably what most people think of when they think of why CrossFit has stagnated. Maybe even regressed. You were told that you “needed a bigger engine” to start progressing again.

So you’ve tried everything: lifting more to get stronger, doing more power work to get faster, even doing more “metabolic conditioning” work. None of it has seemed to help. You start out during MetCons and Hero workouts strong but find yourself “gassing out” early and unable to maintain power output as the MetCon goes on.

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    Photo via: Runar Eilertsen

    What’s going on Here?

    You’ve probably neglected the one area of fitness that would actually help your performance – your aerobic system.

    In my experience, many of the best CrossFitters have a very average aerobic system compared to their strength and power capabilities.

    This happens because the CrossFit community tends to focus on building the aerobic system through MetCon workouts, essentially high intensity interval training, and not dedicated aerobic work. While this will improve the “conditioning” of beginners and those with poor aerobic systems/fitness to begin with, eventually using strategies like the famed Tabata will stop working and may actually be what’s holding back your performance.

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    Energy Systems 101

    The human body uses the compound adenosine triphosphate (ATP) for cellular metabolism. Basically, anything a cell needs to do, it needs ATP for the energy to do it. The body produces ATP through three different pathways:

    1. Alactic Anerobic (ATP-CP) – This is the shortest (activity lasting 1-12 seconds), fastest acting, and most easily depleted.
    2. Lactic Anerobic – This is what most people refer to as “anaerobic” training. This lasts from from 60-90 seconds.
    3. Aerobic (oxidative) – This is the primary energy system we use the vast majority of the time. It is the dominant system, resting after 90 seconds of activity.

    Keep in mind that all three systems are actively producing energy constantly. The contribution each one makes varies greatly based on the duration of an activity – not the intensity.

    The Aerobic System

    Your aerobic system is how the body produces the most energy (ATP) per cycle. During aerobic metabolism one molecule of glucose yields 36 ATP, compared to only 2 during anaerobic metabolism. The only drawback to aerobic metabolism is a slower process than the other two. While it takes some time to churn out those ATP, you can use the aerobic system literally for hours without fatiguing excessively or “gassing out”.

    The PC-ATP and Lactic Anaerobic systems are depleted quickly. When this happens fatigue sets in. You can observe this in marathon runners who perform continuously for hours primarily using the aerobic system, while sprinters are completely fatigued at the end of a 10 second 100 meter sprint where the ATP-PC system is dominant.

    The aerobic system has some other important qualities to remember:

    • It plays a role in the resynthesis of creatine phospate, which is used during the first 6-10 seconds of activity.
    • It helps return you to a calm stat. Initiating the rest and digest system (parasympathetic tone) after intense efforts initiates the fight or flight system (sympathetic tone) .

    This last point is important because stressful, high intensity, or fatiguing training initiates the fight or flight system. The aerobic system helps to manage the response to the stress. While we want the fight or flight system to start up, we do not want a larger response than is needed. An overly larger sympathetic response will only cause the heart rate to skyrocket and remain elevated. This will initiate the Lactic Anerobic system, fatiguing the athlete sooner than necessary by keeping the athlete in a (sympathetic) state and not allowing them to recover properly. A good aerobic system will help properly manage the response to a stressor (exercise).

    Mitochondria: Where the ATP is Made

    Often referred to as the powerhouse of the cell. This is where aerobic metabolism takes place. The more aerobic training you do, the more mitochondria you build. The more anaerobic (lactic) training you do, the more mitochondria you destroy. If you remember nothing else, please remember: Building more mitochondria is the key to producing more energy (ATP).

    The Efficient Heart

    With all this talk about creating energy with or without oxygen, we can’t forget the muscle that is responsible for getting that oxygen to the muscles and ultimately the cells.

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    The heart is made of four chambers. Deoxygenated blood enter the right atrium, flows into the left ventricle, goes through the lungs to pick up oxygen molecules, re-enters in the left atrium, and is pumped out to the rest of the body with the left ventricle.

    When the hearts of athletes were compared, it was found that the left ventricles had substantive differences. While endurance training is known to create a larger and more elastic left ventricle, weight training or any high intensity anaerobic training of the sort is known to have the opposite effect. Anaerobic activities create a thickening of the left ventricle wall, which leads to a less elastic and smaller left ventricle. This means anaerobic athletes have a smaller ejection fraction, pumping much less blood per beat of the heart, compared to aerobic athletes.

    Anaerobic Threshold

    Everyone has reached that point where fatigue starts to rapidly accumulate. Your legs, lungs, and arms start to burn – and you’re really hating life. At this point, you’ve passed your anaerobic threshold: the point at which we can no longer clear the waste products (hydrogen ions) from ATP production. An acidic environment is created in the cells and fatigue starts to accumulate rapidly. Training in this area can be very valuable. There are enzymes, phoshofructokinase (PFK) and phosphorylase produced that will help you resist fatiguing when training here.

    It feel terrible while you’re doing it, but it’s also very physically and mentally draining. Thankfully, after 6-8 weeks you’ve maxed out your possible improvements. Keep in mind that while you’re doing this type of training you’re actively destroying mitochondria and limiting your overall ATP potential. The longer you train, the more you stress this system, and end up destroying even more mitochondria.

    Repeated Sprint Ability

    Most MetCon and Hero workouts are nothing more than a series of sprints with short rest periods. One of the most popular protocols is the Tabata. Essentially, you work very hard for 20 seconds and then rest for 10 seconds, repeating this process for 4 continuous minutes. While this is a misrepresentation of what the original Tabata study entailed, it’s what the Tabata has become.

    Framing this in the context of energy system training, it seems like it would be nothing more than 20 seconds of primarily Lactic Anaerobic training followed by a rest period. Because of this we should focus on training the Lactic (LA) system. However, the research on repeated sprint ability has shown us that this isn’t the case. Remember: all energy systems are interrelated and turned on constantly, only the contribution changes.

    energy-production

      The first graph is sprint #1, the second is sprint #3 from this study Parolin,1999

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      Basically, the graph demonstrates that by the third sprint the majority of the energy was provided early in the sprint by the Pcr (PC-ATP) system (the white area), then later by the aerobic system (oxidative phosphorylation). The Lactic Anerobic (glycolytic) system was overwhelmed early on because of the accumulation of by-products of its own making, thus forcing it to limit it’s ATP production and contribution by sprint #3. Once the subject got to sprint 3 it was up to the aerobic system to, not only, resythesize PC for the CP-ATP system to start activity, but also provide almost all of the energy after 6 seconds, when the CP-ATP system had run dry.

      The contribution of the Lactic Anaerobic system was almost nonexistent.

      What about Tabata?

      The holy grail of justification for MetCon or High Intensity Interval Training is usually the Tababta study.

      However, this study has been misrepresented. The part everyone forgets is that the Tabata study was carried out on very highly conditioned, national level, speed skaters. They had already built a HUGE aerobic base. Basically, the Tabata study shows what they could accomplish, achieving a VO2 Max of 170% across all 8 intervals.

      Most people don’t have the ability to come close to that, not even once.

      The study didn’t tell you what they did beforehand to be able to accomplish that. Those test subjects (as we saw in the graph above) must have a giant “engine” (or aerobic system) to begin with or they would not be able to recover from such high intensities in so little time. Without a strong aerobic system, there is no way they would have been able to maintain that level of power output for 8 intervals. They simply wouldn’t have regenerated the creatine phospate and ATP needed as they fatigued. Their power output would also fall well below 170% of vo2max.

      This is Why You’re “Gassing Out” During Fran

      Besides the fact that it’s really hard, you’ve only been training your lactic anaerobic system.

      For the first few efforts, before your heart rate elevates and exceeds your lactate threshold, you’re able to produce power. But once you pass your lactate threshold and accumulate fatigue, your aerobic system isn’t kicking in enough to help you recover and maintain your power output. You are literally sprint #3 from the graph. Before you get into anaerobic training (LA) your ceiling is very low. You’re entering into anaerobic metabolism early and never getting out of it.

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      The consequence is that you MUST slow down, lengthen rest periods, lower power output, or even stop all together.

      You’ve “gassed out”.

      What to Do:

      This doesn’t mean you need to start running 5 miles a day. You could, but nothing would turn me off of a training program faster.

      My personal favorite form of aerobic training is cardiac output training. This will help build both a larger left ventricle cavity in the heart, as well as mitochondria to produce ATP.

      I usually walk uphill on a treadmill with a weight vest. Some people use short sprint intervals where they stop at a heart rate of 140/ 150 and sprint again when it recovers to 120. Others use weight training circuits or kettlebell swings. The heart is a dumb muscle and only responds to the needs of the body. The type of exercise doesn’t matter. As long as it lasts for at least 30 minutes and the heart rate stays between 120-150bpm, you’re good to go.

      This heart rate covers most people, although it may be too high for some. The take-home is: staying below the lactate threshold keeps the heart rate low enough that you don’t enter into anaerobic metabolism. The left ventricle of the heart will fill with blood and stretch for a bigger ejection more so than speed up.

      The only rules you need to follow are:

      1. Heart rate of 120-150 beats per minute. (This is too high for some but covers the vast majority of people.)
      2. 30-90 continuous minutes..

      Is Metabolic Conditioning or High Intensity Interval training Just a Waste of Time?

      Not at all. It’s actually a great tool for fat loss. Those who are really strapped for time or who just love to really work hard, sweat, and be exhausted will love MetCons. It can also burn serious calories in a short period of time. These workouts DO improve the aerobic fitness of those who have an average or below average fitness level. So if you’ve been training for a while, that’s not you.

      If you’re already pretty fit but gas out early, then you need a bigger engine. This will only come through taking the time to build a more robust aerobic system.

      Featured photo credit: Runar Eilertsen via flickr.com

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      Last Updated on January 17, 2019

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

      Why Is It Hard to Live A Peaceful And Happy Life?

      Our Habitat Has Become Too Technological

      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

      Too Many People Don’t Want to Unplug

      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

      Listen carefully:

      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

      8 Mindfulness Exercises to Start Practicing

      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

      Are you ready for it? Let’s go!

      1. Pray Daily

      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

      Pray. You won’t regret it.[5]

      2. Pay Attention to Your Inner Thoughts

      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

      This article can guide you to beat negative thoughts:

      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

      3. Smile Often

      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

      The moment that you smile unconsciously, you then know that you are truly happy.

      4. Organize Your Working Desk

      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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      5. Celebrate Your Friend’s Victories

      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

      6. Listen to Your Spouse/Partner

      God put someone in your life for a reason. You might as well listen to him or her.

      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

      7. Give Yourself a Break from Technology

      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

      How do you do that? This is my formula:

      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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      If you score more than 35, you need to take action immediately.

      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

      8. Go Exercise

      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

      12 Benefits of Regular Exercise You Should Know

      The Bottom Line

      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

      It is possible to live a happy and peaceful life. It only depends on you.

      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

      More Resources About Mindfulness

      Featured photo credit: Lesly Juarez via unsplash.com

      Reference

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