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. Today's workout is a classic test of our oxidative energy system. A 5000m row is definitely a rowing endurance test piece, comparable to a 5K run. However, long rows, in the 5k range have an important history in the sport of rowing. They are the distances of the Fall regattas, which are known as Head Races, and all Head Races are at least 3 miles. The most famous Head Race in the US is the Head of the Charles in Cambridge, MA. The Head of the Charles is 4,800m and the best times are sub 20 minutes for men and sub 22 minutes for women. How fast will you row today? Want to listen to what it's like to be on a crew team training for the Head of the Charles? Listen to this NPR radio segment: http://www.npr.org/sections/ed/2015/12/24/458299311/teaching-grit-on-the-water-a-top-coach-mixes-rowing-with-life Rowing a long piece like today's 5000m demands good technique. Check out this video from Coach Shane Farmer of Dark Horse rowing on achieving a good catch.
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