"TRAFFIC BIOLOGY"

Objective: Power Endurance/Strength Endurance

Warm up: 4x Medicine Ball Complex

Workout:

3 Rounds
10x Power Clean @ 50-60% 1RM
Row 2 minutes @ 90-95% Max Heart Rate
Rest 2 Minutes

**** Rest 3 Minutes ****

(2) 3 Rounds
10x Front Squat @ 50-60% 1RM
2 minute Kettlebell swing
Rest 2 Minutes

**** Rest 3 Minutes ****

3 Rounds
10x Elevated push ups
10x Pull ups
10x Dips
20m Rope pull
10x Weighted sit ups

Comments:

"Traffic Biology"; comes directly from old-time strength coach Pat O'Shea - via Mark Twight and Gym Jones. Twight credits Coach O'Shea for creating the high intensity circuit combination of weightlifting exercises using moderate weight and high reps with steady state "aerobic" activities like rowing and running which CrossFit's metabolic conditioning is built upon.

Coach O'Shea called this "Interval Weight Training" and described its function and application in his book, "Quantum Strength & Power Training." He writes, "IWT is high-intensity, stop-and-go cross-training designed to maximize explosive power endurance for a wide range of sports. Through IWT you train the basic elements of power endurance: full-range dynamic strength and anaerobic power....peak power endurance performance is rooted in the ability of muscles to contract at optimal speed for a given time at or beyond the anaerobic threshold. This requires the body to metabolically be trained to deal with high levels of lactic acid. And this is exactly what IWT is capable of doing."

IWT has three components: (1) A core, athletic-type lift using moderate weight and high reps; (2) followed by 2-3 minutes of "intense anaerobic free exercise" - 90-95% of MHR - like rowing or a stationary bike, (3) followed by 2 minutes of rest. Coach O'Shea liked two groupings or "cycles" of these exercises, with the first core lift being a power snatch or power clean, and the second being a squat.

Coach O'Shea recommended using a stationary bike, or stairmaster for the "free exercise." Coach Twight has employed box step ups, step overs, burpees, rowing and the airdyne for the free exercise at Gym Jones.

I employed a 2 minute row and a 2-minute 16kg kettlebell swing for "Traffic Biology" - and I wore a heart rate monitor. Coach O'Shea prescribed a 90-95% heart rate for the free exercise - and to start the round early if the heart rate dropped below 110.

I used 125# for the power cleans, and 145# for the front squats. I rowed each 2 minute interval at a 1:50 to 1:55 pace. The swings, at just 16kg, were killer. Two minutes is a long time. My heart rate easily stayed within the 90-95% MHR range during the row and swing, and never approached 110 during the rest interval.

Interesting comparing IWT to the typical CrossFit metabolic conditioning circuit - where there is no rest interval. The rest seems to load you up to go harder - there is no cost for hammering it, where as without the rest, pacing is important. On the other hand, without the rest, you conceivably could spend more time in that high, anaerobic zone.

That sustained intensity is the genius of Coach Glassman, and is responsible for CrossFit's ability to develop considerable aerobic conditioning, while training just 5-20 minutes a day.

A note of caution about using kettlebell swings for the free exercise. Some of my athletes developed grip and shoulder fatigue issues before their 2 minutes was up causing me to decrease loading or chose another exercise. The idea is to breathe hard, not reach muscle failure.

EMAIL QUESTION:

Hi Rob-

I'm a big fan of your gym, and I've been following your workout schedule as an observer for a while. I'm a big believer in the workout style you advocate, and my husband and I built a gym in our garage for the same reasons. I had to stop Crossfit due to a lower back injury about a year and a half ago, and I was just getting back into the "full-body suffer-fest" workout mode until just recently. I broke my elbow/wrist in a mountain biking crash about 5 weeks ago, and I've been struggling to stick with my workouts. Running is only so interesting, you know? Anyhow, I had a few questions for you if you have the time.

First, any ideas for stuff I can do while my arm is still healing? I'm in a forearm cast, so I have elbow mobility albeit very weak. I can't hold a dumbbell to save my life, and I can't balance a barbell in rack position. I get my cast off next week, and I assume my wrist will be pathetic for a good amount of time after that. I've been working on unloaded squats, box jumps, jumprope, lunges, etc. Also core stuff that doesn't require weight or use of my wrist, like planks, situps, crunches.

Second, my back is still a big issue for me. I haven't been able to do a deadlift for the longest time (that's how I originally hurt it) and I'm scared to death to start lifting heavy again. Have you had any experience with people in your gym coming back successfully from a back injury? I know it's possible - I was really starting to make some gains before I broke myself last month. I've been able to mountain bike and ski virtually pain free for the last year, but I miss being able to push myself in the gym. Any insights you have with this kind of situation would be fantastic.

The website is killer, and I hope someday to work out with you folks up there in Jackson. Thanks for your time!

Tracie
SLC, UT

ANSWER/COMMENTS:

Hi Tracie -

Bum Arm - First, I try to look at injuries as opportunities, rather than set backs. Considering your arm, start by reading Dan John's "one dumbbell workout" at t-nation.com. Here's the web address: www.t-nation.com/article/performance_training/the_one_dumbbell_workout&cr=

Here are some exercises I'd have you working on:
1-arm dumbbell snatches
Kettlebell clean & press
1-arm swings
1-arm bench presses
1-arm push presses
1-arm power curls
Kettlebell snatches
Side bends
1-arm farmer carries
Over head carries
Lunges holding weight
Distance running/sprinting
Ab/core work

The great thing about all these exercises is you can work them for strength, power and metabolic hit! Here's a sample workout which should get your strength endurance and lungs burning. I assume you don't have access to kettlebells, so get a 20# dumbell and do this:

5 Rounds, 1 minute of each.....
1-arm snatch
1-arm swing
1- arm bench press
1-arm curl
1-arm push press
Air squats
1 minute rest

Lower Back - While I understand your hesitancy, if you don't get your lower back stronger, you are guaranteed to injure it again. Lower back pain is the number one issue in my gym too. There's no magic bullet, drug or fancy exercise to turn to that I know of - just start again using light weight and work all the core exercises: dead lift, front squat, get ups, GHD sit ups, back extensions, overhead carries, etc. I like dynamic core exercises, not "static" ones like bridging, simply because you can load dynamic exercises, with more and more weight. Remember, to get strong you must add resistance (weight).

With my lower-back sensitive athletes, sometimes we get setbacks and injuries. We lay off for a while, then start back up from the beginning. Inevitably, they recover faster and are stronger on the other side.

Good Luck - Rob

Connie, Marybeth squat before swinging.

Jannine fights for 2 minutes.

Kim goes hard during the row.