Run a 2k before or after every metcon, row 500m sprints before or after every metcon, swim, bike, doesn't need to be long, just find a monostructural movement and add it to your current training and you'd be amazed at how much it opens up your aerobic system and helps with recovery on a daily basis. You can't just do metcons, and endurance will make you stronger in your lifts through conditioning and recovery.
At the end of this episode the guys asked McElroy if he'd put together an Aerobic Capacity training program. We we're able to get that up and ready in time for this show. So if you'd like our help improving your aerobic engine so you can go longer, pace, and recover better check out our new program "Aerobic Monster" in our OverTime site at overtime.barbellshrugged.com This program can be added to your current training. Click the link for all the details. Hoping we can get a nice sized group so we can all knock out this aerobic challenge together, to make it more fun.
+Barbell Shrugged what account plan of overtime is needed fot this program? Can the exercises be done before the main training or they must be designated? I mean should I do it in different days from my main program?
Great podcast. I always tried to get my 1.5 mile time down following crossfit endurances method, i.e. 200,400,800,1000 m repeats. Hardly helped it at all. I finally got better when I started to do slow, easy runs, and slowly add distance per week.
This episode is so good. I want to share it with some friends that don't understand english 100%. Is there a way for you guys to enable automatic captions in the UA-cam Studio?
Hey shrugged crew, so thibning about how to apply this in my own training. Its about a 30min bicycle ride from my house to the gym. What would your thoughts be if i added that a couple or 3 days a week? The bike ride would bookend my crossfit workouts.
First of all, great video. 33:48- You said the client does strength work followed by endurance aerobic work. Isn't this counterproductive? Many of the articles and white papers I have read said that strength and endurance should be separated by at least 6 min hours. Doesn't doing the endurance work right after strength shut down the hypertrophy process?
Can bodyweight exercises like skier squats and bodyweight swings for 30+ minutes result in the same aerobic adaptations as running or rowing? Can they stretch the heart like running and increase heart chamber size, stroke volume, blood volume, and capillary density?
I have a question that I'm sure other people can relate to. When I do heavy overhead squats my wrist go back, cutting the circulation off. How do I keep my wrist up and keep the bar on my palm? Do I have a mobility issue, are my wrist weak or is it just a bad habit and how would I fix it?
Great episode! I agree; best one by far since the new crew came aboard. Right around 15:15, Mike McElroy is trying to describe the principle of adaptation but kind of butchering it. We train muscles. I disagree when he refers to "training the energy system itself" (15:35). Aerobic adaptation is not the body's ability to "breathe and increase O2 and increase blood flow around your body" as he describes the 'energy system' to be. Sure the organ systems involved become less taxed or more efficient but only because the muscle's ability to use the O2 is more efficient and/or adapted to the type of demand placed on it. If you can do wall-balls, BJ's and T2B all day, then those muscles have been aerobically trained very effectively. I would argue that rowing would not maintain one's aerobic capacity (maybe Bj's and wall balls only because the SAME muscles are used) in the given metcon in the way he is describing it. Muscular endurance is THE ONLY variable. It sounds like he thinks the 'energy system' is a variable separate from the muscles using the energy. Not true. I generally disagree with his explanation (local muscle endurance?). The principle of adaptation says that the muscles adapt in ways to accommodate the demands place on it. Period. The end. No need to get any more involved than that especially in this show. Its really the fundamental phenomenon of exercise. I don't even have my degree in this kind of stuff and I know.
+Ian Liebold I think you misunderstood what I was saying. We stated several times that doing JUST rowing to improve your Box Jumps and Wallballs capacity will not work. Muscle Endurance is a huge piece of the puzzle when it comes to training CF athletes. We were simply presenting the fact that aerobic capacity (yes the energy system itself) must be training to help recovery and breathing during these muscle endurance pieces. I hope that makes more sense.
+Michael McElroy great information presented. And thank you for the clarification (which I caught watching the video again) that aerobic training teaches you to breath which you can then apply to other movements. Will you guys be doing a video specifically on methods of building work capacity/muscle endurance after having an aerobic base?
You tried to differentiate between "the aerobic energy system" and "local muscle endurance". You just can't, though, because its the aerobic pathway which occurs within the muscle which is what I was trying to say. I don't see how an energy system is separate from the muscles being used. IDK, you're explanation above didn't help me much because the only way to help breathing and recovery is to train the muscles in the appropriate way to metabolize glucose primarily with O2. Doing TGU's, side planks and heavy farmer's carries for 10 mins can certainly be anaerobic. Even if you do it for an hour the workout could be anaerobic because different muscles are being used for each exercise so they can rest between movements making it similar to interval training which is a lactate threshold workout. Do all the LT training in the world and it will never amount to aerobic capacity even if you have a good 'energy system itself'.
I have hyperventilation, it is mostly triggered on shorter WODs. With short benchmark WODs like Fran, sprinting or sled pushes for example, I simply can't perform because I reach that peak so quickly and start breathing heavily and short, while on chippers, long distance running or strength or calistenics training I do not have this problem. Is this something that any of you guys had to deal with?
Me 100%. It comes down to your V02Max. I trained hard to increases it and although I did get better, I'm still not even near some of the other guys at the gym that train half as hard. I did a lot of reading about V02Max and from what i've read a lot of it is genetics. One web site I read even quantified V02Max as 50% genetics.
+Michael McElroy So how does one increase his/her ability to pump blood and breathe and distribute O2 better without the workout being a muscular endurance workout? Are you serious?
Muscle endurance and Aero are two different things. Aero are generally done in a cyclical manner. ME is usually a regional or local fatigue. 1/4mile of walking lunge will cause a lot of regional fatigue making it ME. Some people can make it more 'aero' than others, but that does not mean its a method of aero training
If your legs allow you to do that at a sustained pace that can keep your heart rate elevated. I think for most of us our legs might be the limiter. Perhaps walking lunges interspersed with bear crawls, a little running (I am guessing you are asking because you want an ALTERNATIVE to running) or another movement.
This was the most disorganized conversation that they have had. The conversation is everywhere and the poor jokes derail the conversation. Muscle endurance isn't a big part of building the base because muscle endurance is a more specific effort. The conversations cycles routinely bc they get off track. I ENJOY watching BBS but this cast was not on par with the others! Do better guys...stay on topic....and stop derailing the conversation with random questions before the previous question is answered!
+Project DMT Anything explosive and (I'll guess) over 50% of 1RM is anaerobic regardless of duration. The movement itself is anaerobic, the fact that you can do it all day simply means that you have a high anaerobic threshold. This is an important point that the guys didn't even address. I'm sure there is some level of aerobic activity (not much though. And certainly not at the level which trains the aerobic pathway). The experts will tell you that this is not aerobic training. Its why runners do hill sprint intervals (or any interval). It increases their lactate threshold....which is probably the key to CrossFit. As far as CP energy pathway training goes, I would LOVE MM to back up his whole training theory (right around 45:20) with research. I've never heard of actually training the CP pathway. I mean I guess you CAN if you devised a way to isolate that 5 second pathway (assuming that it would adapt). Show me evidence of anything actually improving the CP pathway, let alone how it's supposed to be done. Seriously, I'd like to know.
Best episode by far since the new guys have taken over!!!!
Joel Jamieson - Ultimate mma conditioning book. ✌️
Run a 2k before or after every metcon, row 500m sprints before or after every metcon, swim, bike, doesn't need to be long, just find a monostructural movement and add it to your current training and you'd be amazed at how much it opens up your aerobic system and helps with recovery on a daily basis. You can't just do metcons, and endurance will make you stronger in your lifts through conditioning and recovery.
At the end of this episode the guys asked McElroy if he'd put together an Aerobic Capacity training program. We we're able to get that up and ready in time for this show. So if you'd like our help improving your aerobic engine so you can go longer, pace, and recover better check out our new program "Aerobic Monster" in our OverTime site at overtime.barbellshrugged.com
This program can be added to your current training. Click the link for all the details. Hoping we can get a nice sized group so we can all knock out this aerobic challenge together, to make it more fun.
+Barbell Shrugged what account plan of overtime is needed fot this program? Can the exercises be done before the main training or they must be designated? I mean should I do it in different days from my main program?
***** Yes, absolutely. Thanks.
Great podcast. I always tried to get my 1.5 mile time down following crossfit endurances method, i.e. 200,400,800,1000 m repeats. Hardly helped it at all. I finally got better when I started to do slow, easy runs, and slowly add distance per week.
This episode is so good. I want to share it with some friends that don't understand english 100%. Is there a way for you guys to enable automatic captions in the UA-cam Studio?
Hey shrugged crew, so thibning about how to apply this in my own training. Its about a 30min bicycle ride from my house to the gym. What would your thoughts be if i added that a couple or 3 days a week? The bike ride would bookend my crossfit workouts.
14:33. 16:50. 19:20. 36:18
First of all, great video. 33:48- You said the client does strength work followed by endurance aerobic work. Isn't this counterproductive? Many of the articles and white papers I have read said that strength and endurance should be separated by at least 6 min hours. Doesn't doing the endurance work right after strength shut down the hypertrophy process?
Can bodyweight exercises like skier squats and bodyweight swings for 30+ minutes result in the same aerobic adaptations as running or rowing?
Can they stretch the heart like running and increase heart chamber size, stroke volume, blood volume, and capillary density?
I have a question that I'm sure other people can relate to. When I do heavy overhead squats my wrist go back, cutting the circulation off. How do I keep my wrist up and keep the bar on my palm? Do I have a mobility issue, are my wrist weak or is it just a bad habit and how would I fix it?
+Max Willson your wrist is supposed to go back.
+roffelsaurus I'm talking abnormal back. Like the barbell is almost resting on my fingers ahaha
Great episode! I agree; best one by far since the new crew came aboard.
Right around 15:15, Mike McElroy is trying to describe the principle of adaptation but kind of butchering it. We train muscles. I disagree when he refers to "training the energy system itself" (15:35). Aerobic adaptation is not the body's ability to "breathe and increase O2 and increase blood flow around your body" as he describes the 'energy system' to be. Sure the organ systems involved become less taxed or more efficient but only because the muscle's ability to use the O2 is more efficient and/or adapted to the type of demand placed on it. If you can do wall-balls, BJ's and T2B all day, then those muscles have been aerobically trained very effectively. I would argue that rowing would not maintain one's aerobic capacity (maybe Bj's and wall balls only because the SAME muscles are used) in the given metcon in the way he is describing it. Muscular endurance is THE ONLY variable. It sounds like he thinks the 'energy system' is a variable separate from the muscles using the energy. Not true. I generally disagree with his explanation (local muscle endurance?). The principle of adaptation says that the muscles adapt in ways to accommodate the demands place on it. Period. The end. No need to get any more involved than that especially in this show. Its really the fundamental phenomenon of exercise. I don't even have my degree in this kind of stuff and I know.
+Ian Liebold I think you misunderstood what I was saying. We stated several times that doing JUST rowing to improve your Box Jumps and Wallballs capacity will not work. Muscle Endurance is a huge piece of the puzzle when it comes to training CF athletes. We were simply presenting the fact that aerobic capacity (yes the energy system itself) must be training to help recovery and breathing during these muscle endurance pieces. I hope that makes more sense.
+Michael McElroy great information presented. And thank you for the clarification (which I caught watching the video again) that aerobic training teaches you to breath which you can then apply to other movements. Will you guys be doing a video specifically on methods of building work capacity/muscle endurance after having an aerobic base?
You tried to differentiate between "the aerobic energy system" and "local muscle endurance". You just can't, though, because its the aerobic pathway which occurs within the muscle which is what I was trying to say. I don't see how an energy system is separate from the muscles being used.
IDK, you're explanation above didn't help me much because the only way to help breathing and recovery is to train the muscles in the appropriate way to metabolize glucose primarily with O2. Doing TGU's, side planks and heavy farmer's carries for 10 mins can certainly be anaerobic. Even if you do it for an hour the workout could be anaerobic because different muscles are being used for each exercise so they can rest between movements making it similar to interval training which is a lactate threshold workout.
Do all the LT training in the world and it will never amount to aerobic capacity even if you have a good 'energy system itself'.
what i really need to know is as a strict weightlifter how do you get in that cardio without losing muscle, staying with your weight class
+Nick Coleman Do intervals on a rower. Calories on the minute is good. Like 15 mins of 10-15 calories on the minute
Steady state low intensity training on a low impact modality like 10-20 min bike mixed with TGU, side planks, etc
episode was great and informational. just the banging barbell in the background was annoying. But great work.
You should interview Mikko Salo. Please..
I like the info in all these new episodes, it's very practical, but I miss the scotch fueled episodes of old
I have hyperventilation, it is mostly triggered on shorter WODs. With short benchmark WODs like Fran, sprinting or sled pushes for example, I simply can't perform because I reach that peak so quickly and start breathing heavily and short, while on chippers, long distance running or strength or calistenics training I do not have this problem. Is this something that any of you guys had to deal with?
Me 100%. It comes down to your V02Max. I trained hard to increases it and although I did get better, I'm still not even near some of the other guys at the gym that train half as hard. I did a lot of reading about V02Max and from what i've read a lot of it is genetics. One web site I read even quantified V02Max as 50% genetics.
I might also check out the book “Oxygen Advantage” often these issues stem from over breathing.
So there's the aerobic monster, the gymnastic ninja, the mobility gumby. What's the strength guy besides powerfitter.
What's this, no cred to OPEX for breaking this down from the beginning? ;)
Would a 1/4 mile of walking lunges be considered a method of aerobic training?
No this would be more muscle endurance in legs
+Michael McElroy So how does one increase his/her ability to pump blood and breathe and distribute O2 better without the workout being a muscular endurance workout? Are you serious?
Muscle endurance and Aero are two different things. Aero are generally done in a cyclical manner. ME is usually a regional or local fatigue. 1/4mile of walking lunge will cause a lot of regional fatigue making it ME. Some people can make it more 'aero' than others, but that does not mean its a method of aero training
If your legs allow you to do that at a sustained pace that can keep your heart rate elevated. I think for most of us our legs might be the limiter. Perhaps walking lunges interspersed with bear crawls, a little running (I am guessing you are asking because you want an ALTERNATIVE to running) or another movement.
Kurt's good looks make me question my masculinity. Anyways, carry on.
This was the most disorganized conversation that they have had. The conversation is everywhere and the poor jokes derail the conversation. Muscle endurance isn't a big part of building the base because muscle endurance is a more specific effort. The conversations cycles routinely bc they get off track. I ENJOY watching BBS but this cast was not on par with the others! Do better guys...stay on topic....and stop derailing the conversation with random questions before the previous question is answered!
E.M.O.M. with barbell. Aerobic? CP? or both?
Depends on the movement, reps, weight, etc. could be any of them above
+Project DMT Anything explosive and (I'll guess) over 50% of 1RM is anaerobic regardless of duration. The movement itself is anaerobic, the fact that you can do it all day simply means that you have a high anaerobic threshold. This is an important point that the guys didn't even address. I'm sure there is some level of aerobic activity (not much though. And certainly not at the level which trains the aerobic pathway). The experts will tell you that this is not aerobic training. Its why runners do hill sprint intervals (or any interval). It increases their lactate threshold....which is probably the key to CrossFit.
As far as CP energy pathway training goes, I would LOVE MM to back up his whole training theory (right around 45:20) with research. I've never heard of actually training the CP pathway. I mean I guess you CAN if you devised a way to isolate that 5 second pathway (assuming that it would adapt). Show me evidence of anything actually improving the CP pathway, let alone how it's supposed to be done. Seriously, I'd like to know.
+Ian Liebold I went to 45:20 and I was explaining an aerobic workout so I'm not sure what you're referring to.
24:24
... nobody gonna say anything about the weights left on the barbells left on the rack...? no...? okay...
37 times in 8 minutes at 325... yea right. I bet it was an impressive number but I think 37 is over exaggerating a bit....
Ugh. He had so much to say, but was broken up too much by the other hosts.
Mullican didn't say shit.
+Bill Nye I'm gonna pretend that you're the real Bill Nye and tell you, I love you!
+Bill Nye Pretty sure he has no idea what the hell is going on.
This is terrible, bring back the original team, I'm really going off Barbell S, use to be good with the original people.