No more boring cardio

Nov.27

WOD

3 rounds for time.

500 meters of rowing

21 box jumps 18" box.

body weight dead lifts for 12 reps. (185#)
18 mins.

You really suck wind to get under 18 minutes. I did not stop but getting on and off the rower takes time. Anyway I beginning to like that kind of cardio but I don't wear my pulse meter as I don't wish to look at the ugly numbers bringing me close to cardiac arrest. Basically the sessions like this are good stress test.

Its really called PHA which stands for peripheral heart action, when you use a series of exercises that work the whole body instead of isolation, of a muscle group. there is little or no rest, but unlike a curcit, it is designed to be more intense, to increase circulation without congesting muscles. PHA usually uses compound exercises, like press, rows, squats that works a group of muscles. therefore it will yield a high total berden watt output most of the time. Intensity trumps everything! Rapid intensity! It requires you to push yourself to the limit, however few get to this level in reality, and think they are maxed out. You have to constently work at mental, CNS and body feedback to ensure you are using maximum effort just short of injury, Robo or death. This is why you need a trainer who spcializes in this type of exercise so you can perform to your max and not get injured. However, the vast majority of personal trainers are in the "bodybuilding" mode. Why? well it easy to excute and monitor, and does not bring the client to a physical level that would be too unconfortable, and therefore my not continue the service. Its not classy to see you client barf up his or her lunch during a session.



If you want to burn fat like grease coming off bacon, they PHA is the way to go.



Worked on tai chi form and did some heavy bag work later in the day.