WOD Blog

6/11 Technique Tuesday

6/10/2024

Kathy climbs the rope in OCR class

What is a MetCon, AKA metabolic conditioning?

Our bodies utilize three energy systems when we exercise. These are the Phosphogen-Creatine, Glycolytic, and Oxidative energy systems. We are all probably most familiar with the Oxidative system and we know it by it's common name, aerobic(s) exercise. The other two systems are anaerobic. Meaning they do not require oxygen to "run."
One of the key components of CrossFit is that we utilize all three energy systems. The Phosphogen-creatine system is used primarily when we do something hard and fast for less than 60 seconds. Think of a max effort lift, a box jump, a sledgehammer hit, or swinging a golf club or baseball bat. These are explosive efforts that we can do at maximal intensity.
The glycolytic system is used primality for maximal efforts lasting less than 2 minutes. Think of the workout Grace, a 10, 100, or 200m sprint, a 250 max effort row, or any interval that lasts about 2 mins.
The oxidative pathway dominates efforts lasting longer than 2 min. This is most of our workouts. We are always training our "aerobic" system (except when we are just lifting for load.)
All three of these systems operate at the start of exercise, but one dominates until the next one takes over.
One of the reasons CrossFit it so effective is that we intentionally train all three of these systems. Increased efficiency in all three systems has profound and significant impacts on our hormonal balance and metabolism. That is why we call our workouts, metabolic conditioning. We are not just exercising or doing aerobics. We are actively training our metabolism to balance hormones such as cortisol, insulin, and many others.

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5/21 Technique Tuesday

5/20/2024

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Are toes to bar concentric, eccentric or isometric?

Concentric, Eccentric, Isometric
Three Ways to Build Muscle Fabric

Power, strength, and speed are enhanced by building muscle. Our metabolism changes by building muscle. Our hormones change by building muscle. Our body composition changes by building muscle. Our bone density increases by building muscle. Building muscle is a key factor in improving health and increasing longevity. There are three basic ways to build muscle and we play with all of them when we train at the gym.
Concentric contraction is when a muscle actively shortens. When we do ring rows our biceps shorten on the pull. When we stand up from a squat the quadriceps concentrically contract to lift us up.
Eccentric contraction is when a muscle actively lengthens. When we lower from a ring row the biceps lengthen. When we squat below parallel the quadriceps lengthen. When we deadlift the hamstrings lengthen.
Isometric contraction is when the muscle is engaged and doesn't move. When we hold a plank our triceps, biceps, pectorals and all the trunk muscles are held in isometric contraction. The top of a flexed arm hang is isometric. An active bar hang is isometric. A wall squat hold is isometric.
Which types of contraction build muscle best? A combination of all three! Want to get better pull-ups? Do ring rows, flexed arm hangs, active bar hangs, and assisted pull-ups. Want to get better at push-ups? Do planks, isometric holds at the bottom, knee to plank push-ups and negatives.
Want to get a bigger deadlift? Stop dropping the bar! When you drop the bar you miss HALF of the muscle contractions that make you stronger. Lower the bar under control to build core strength and take advantage of the concentric loading of your posterior chain.
Want a stronger squat? Squat to your FULL depth! Your muscles get stronger by going through a complete range of concentric and eccentric loading. When you pause at the top or bottom your building strength through isometric loading.
The lesson here? To build muscle sometimes you need to slow down and ensure you're getting the FULL RANGE of motion. This ensures you're maximizing all the muscle contractions.
Share with me in the comments your favorite isometric contraction.

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11/14 Tactical Tuesday

11/13/2023

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2024 Tactical Games National Championships

Two weeks ago I competed in my second Tactical Games National Championships. This year I was not the only True Spirit CrossFit athlete to travel to Texas for the competition. Faith and Elisa competed in the Intermediate division and Bethanie and Nicole volunteered. Honestly, at the end of the weekend Faith, Elisa and I were certain Bethanie and Nicole worked harder than the competitors.
Many of you have asked me how it went this year, It was GREAT! You might recall that last year I had a serious scope problem and was chasing zero all weekend.

Last year my rifle scope was messed up in flight and I spent all weekend chasing zero.

This year I had zero issues with my zero:)

We had three days of competition. Friday's events were a 4 mile ruck/run, a long distance, an obstacle course and a fun "run and gun" event through a dry creek bed.
In years past, all of the women were grouped together, this year they grouped by divisions and since I was in the masters, I didn't get to see much of Faith and Elisa. Nicole and Bethanie were staffing the long distance shoot all day and I only got to see them when I competed in that stage. Nicole was a HUGE help. Not only is she a fantastic long distance shooter, but by the time I got to her stage she had seen over half the competitors and had excellent guidance on making good shoots. We shot out from 200 - 650 yards.

Nicole, in the red shirt, was so helpful!

Saturday we had 4 events, 3 events that combined physical work and shooting and 1 that was just a fast-paced pistol shoot, based on the T. Rex Arms Scrambler Drill. Faith CRUSHED this stage with a clean run, e.g. no misses in 28 seconds. So fantastic!
We knew that rope climbs, with our weight vest and gun belt, were going to be in the National Championships and this was the one stage about which we were all apprehensive. We all did great! Here is Elisa climbing the rope like a champ!

Elisa practiced rope climbs, with her plate carrier, a LOT at the gym to prepare for the TTG. She ended up doing 5 of them!

We were all tired and happy at the end of Saturday. We knew had to refuel, hydrate and get some sleep if we wanted to perform well on Sunday. All of us put in long days, but as I mentioned, Bethanie and Nicole put in the longest hours. Here's Bethanie looking calm and collected.

Volunteers put in long hours and are appreciated with free food, a free code for another event, and lots of kudos from TTG staff and competitors.

Sunday we had three events, 2 physical & shooting and 1 just physical. In between events we rested in a pop-up tent city. Since this was my 6th Tactical Games I have made friends with some seriously kick-ass women. It was these down times, when we all gathered, that were my most favorite of the weekend. We told stories, shared bawdy humor, and encouraged each other. There wasn't a note of discord amongst any of us. We all knew that they better we did collectively, the better it reflected on all the women competing.

Women supporting women. It doesn't get much better than this!

It just so happens that the Masters women (40 and over) was the largest field of women in the entire competition. We numbered more than Elite, Occupational and intermediate. We all agreed to a goal of 100 women competitors. It would be amazing yo make this happen in 2024. Next year's event schedule has been released and I hope we have more women from the gym join us! The closest next event is in Idaho in May. I hope you join us!