Workout of the Day
CF Suffolk Striking
30 minutes of Low Intensity Steady State training to include:
200 meter run (optional)
200 meter row
10 calorie bike
5 Russian kettlebell swings 24/16 kg
4 DB Row (2 each arm)
3 glute bridge
1 spiderman stretch/T-spine rotation (each side)
NOTE: The following excerpt is from the Juggernaut Training article, “4 Common Mistakes In Energy Systems Training” by CrossFit Coach Jacob Tsypkin:
“Say it with me: Low intensity steady state training is still training. Low intensity steady state training is still training. Low intensity steady state training is still training.
I frequently see athletes treating their low intensity steady state work as “active recovery”. This is problematic for two reasons.
Firstly, it can lead to the athlete not taking their low intensity steady aerobic training seriously. It becomes “recovery” work, not a serious component of their athletic development. Once it is relegated, in the athlete’s mind, to this secondary level of importance, it becomes susceptible to being changed in favor of something “more productive” (read: more painful), or forgotten entirely in favor of more couch time. After all, the whole point of low intensity cardio is recovery, right?
This is the second issue. Calling aerobic training “active recovery” isn’t precisely accurate.
Aerobic metabolism does play an important role – indeed, the dominant role – in an athlete’s recovery between training session. However, the process is not acute. Rowing for sixty minutes does not suddenly replete substrates. Instead, athletes with a high level of aerobic development are better at repletion of those substrates in the long term, because their aerobic metabolism is better, making the processes which drive recovery more effective.
A low intensity aerobic session in and of itself may reduce acute soreness and stiffness, and the athlete may feel energized afterwards, but the extent to which it actually improves recovery is up for debate. Low intensity steady state training is still training. It’s purpose is to develop your aerobic capacity for purposes of improving your performance.”–Jacob Tsypkin
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