May 2018 Programming

May, the gateway to summer.  May has always been a fun month for us to program at Vantage.  In April, we took a step back from the intensity The CrossFit Open brings and we were able to focus on correcting muscle imbalances, slowing the pace down and started working on strict strength.  In May, we shift our focus to aerobic capacity and improving our stamina with a huge CrossFit benchmark at the end of the month, Murph.

When you ask what does it mean to focus on aerobic capacity, I want you to take a look at the month as a whole, not just individual daily training sessions.  We break our programming up into training cycles of 4-8 weeks long. Each cycle has a combination of elements to always be improving your strength, stamina, power, endurance, and function.  We use a variety of intensities (weights and speeds), durations, and volume (number of reps), to help elicit certain responses from the body and over the course of the training cycle, we tip the scales in certain directions.

So what is Aerobic Capacity and why should we focus on it right now? It is the bodies ability to take in, transport and convert oxygen to energy during exercise. Aerobic Capacity is your ability to sustainable physical activity for an extended period of time.  As your capacity to stay in an aerobic state increases, your ability to get more work done without reaching fatigue or exhaustion increases.

The type of fitness most of us desire involves multiple modalities or styles. It’s not just running or rowing, we want to improve our aerobic fitness in all aspects of physical activity.  Running, jumping, throwing, catching, lifting, moving and to do that, we need to train that way. So what can you expect to experience this month…

  • A continuation of longer duration workouts
  • An increased focus on push-ups and pull-ups
  • Lighter weight higher volume squats
  • More running of varying distances and intensities
  • Classic CrossFit movement combinations

Something to remember: Each person has their own limits to aerobic capacity.  Some have a larger tank and can stay aerobic much longer than people with smaller tanks.  The good news is, both can improve and make their tanks bigger and more efficient. All it takes is some work, patience, time and consistency.

See you in the gym!

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