Workout of the Day for Monday Feb 25, 2012
4 tests so you can get your Feb Challenge Bonus Points
1) Max Reps Unbroken Wallballs
2) Max Reps Unbroken Double Unders
3) Max Reps Unbroken Pull-ups
4) Max Reps Unbroken Dips
Seven rounds for time of:
7 Push jerk, 155/105 pounds
7 Chest to bar pull-ups
Total up your points so far for the Feb challenge and update the board please. So far, thru Sunday the 24th, including 20 available bonus challenge points there is a total of 98 points.
At the end of Feb 28, there will be a total of 114 points available. Kevin G made the table below.
A Quick Primer on Energy Pathways
When you use your muscle fibers to do work, adenosine TRIphosphate (ATP) is the ‘energy’ molecule used to fire the muscle fiber. When this molecule splits, yeah it’s kind of like an atomic bomb in your body, it becomes adenosine DIphospate (ADP) and a left over phosphagen.
When you are working your butt off during a workout, you are using ATP to get those muscles moving. But before you can use ATP, you have to make it and you only get three ways to make it. Two of those ways are real quick (anaerobic) giving you a quick blast of ATP cells available for use, the other way doesn’t give you as much pop but it can keep you going longer (aerobic).
1) Creatine Phosphate System – Standing by in your muscle tissues with high-octane energy ready for action, is a whopping 10 seconds +/- of ATP producing creatine phosphate. Bust out a one rep max or a quick set of three and your taking advantage of the CP delivery system for your ATP.
2) Glycolysis – Once you’ve used up your CP, it’s time to use all those carb’s you’ve been storing in your muscles. Glycolysis is the mechanism of those stored carb’s being turned into ATP. It’s not efficient as the CP system, so it doesn’t carry as much hoorah but it’s still better than the aerobic system as far as performance is concerned. However, there is a catch, lactic acid. Lactic acid hurts, it burns, it can screw your stuff up. Do you know what it tastes like? I do, you just haven’t lived until you’ve worked out so hard that you can taste the lactic acid. Can you say, “pukie”?
1) Aerobic Metabolism – Now you’ve done it. You’ve used up your CP by doing 5 reps real fast, then pushed through the rounds one, two, and three of this monster 5 round workout using up all of your readily available glycolysis energy. But now you are out of muscle glucose and you still have a way to go. Time to switch to aerobic metabolism. The aerobic system is much less efficient than the anaerobic systems. Your cells are now going to ‘breathe’ using oxygen to convert carbohydrates, fats, and proteins in your body into ATP. Your ability to do this efficiently can be measured, its called VO2 max. Your VO2 max is your measurable ability to take oxygen, distribute it to your cells, and make ATP with it.
To be a well-rounded athlete with a highly developed level of General Physical Preparedness, it is necessary to train all 3 energy pathways.
Please post to comments: 1) Did you know this? 2) Any questions? and 3) Have you ever puked or tasted lactic acid from a workout?