Monday, June 25, 2012


"For example, a study of elite cyclists showed that concurrent strength and endurance training will increase the proportion of type IIa fibers and decrease type IIx, without inducing significant muscle mass gains. Rather body weight was maintained and the athletes experienced a small increase in muscle mass  that was counteracted with a loss of body fat to produce a more favorable body composition for performance. Short- and long-distance time trial performance was increased in the cyclists by 5 percent and 8 percent, respectively"
CrossFit builds the muscle useful for your endurance training.  This does not mean that your CrossFit WODs should have the same or similar time domain you need for your endurance sport, rather that you build useful strength with heavy lifting and short metcons --  then you can also build endurance and skill doing your chosen sport.  In other words, when people do our program of heavy lifting and 10-15 minute conditioning workouts, they get faster at running and better at hockey as long as they are also running and playing hockey!

OnRamp starting up - July 9th -- am only!  Get started with CrossFit by taking a month-long class - an organized, methodical introduction to the movements, theory, nutrition, heavy lifting, and workouts behind the magic.  If you just want to learn how to squat, bench, etc correctly this class might not work for you -- take a few personal training sessions instead.

Supine ring rows

Max Effort Front Squat 5-5-5-3-3-3

Burpee Pull-up
Kettlebell Swing (55 lbs/35 lbs)

CrossFitter and Hall of Fame Ski racer Eva T
She has a great travel-WOD blog

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