crossfit lifestyle

May 3rd.

The real motor of a bicycle.....the crank set.

WO du jour:

56 mile bike ride. Longest this year and done with my new "compact" crank set. What a difference! It made the hills plesent and speed maintained. A lesson learned as bigger is not always better when selecting a gear racio consistant with your type of riding, and level of strength. I should have done this long ago but ego does not alway work in your behaft. We stopped for coffee as the moring was cold for this time of year. Great 4 hour ride.

May 1st.

The Central nervous system is the command center for body action.

WO du jour: warm up with bands, jump rope and Indian clubs

"CNS" Train the central nervous system. 8 Sets of 3 reps of each exercise with 30 sec rest.

8x3 barbell box squat: 225# performed with speed off the box.

8x3 Dumbell renegade row: 80# dumbells

8x3 kettlebell push press: 2-28kg kettlebells performed at speed

8x3 Kettlebell side snatch : 2-24kg snatching bells from the sides of the body

The workout today is one I designed and was not based on a bunch of random exercises done in a circuit like a think many done today. The goal of this workout was to train the Central nervous system which is the primary system that gives the greatest activation of absolute strength.

some of the major considerations, is speed of movement for maximum neurological activation has to be AFAP, so the weight selected has to be challenging but without restricting movement.

exercises are performed at sets of three and repeated 8 times on a timed 30 sec rest not for cardio, but for continuous high strength loading for at least 8 mins.

the exercises are designed to stress a much muscle mass as possible in compound form. I have no way to verify this, but EPOC levels seem to be elevated for longer time.......but that is totally subjective.