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"EMOTIONAL CRUNCH"
Objective: Power, Endurance, Sport-Specific Power/Strength
Warm up: 3 Rounds
Row 250m
20m walking lung
Training:
(1) 5 Rounds
7x Front Squats @ 115# plus light bands
5x Squat Jumps - without rest
Rest 2 min
(2) 5 Rounds
5x Romanian Deadlifts @ 155#
5x Glute Ham Raise
(3) Run 1.5 hours, with 1,000ft elevation gain
**** Change Mode to Rock Gym
(4) 5x2 Frenchies on pull up bar
(5) 4 Rounds
7x Bouldering problems, 1 every 45 sec
Rest 2 minutes, switch problem
(6) 10 Rounds
20x Hand movements intervals on climbing wall, carrying
weighted backpack. Aim for near failure at or near
20 hand moves.
Rest same time as work interval
Comments:
One of the interesting things about working with athletes from the local mountain guide services has been the difference
between the guides who have chosen to come into the gym and stick with the training, and those who have not.
The main difference? Age and experience. With one or two exceptions, the guides I train are the most accomplished and
experienced in the organization. Most are in their 40s or older, several are sponsored athletes.
Few of the younger guides made it into the gym to try out the program, and only one in his 20s stuck with it.
Certainly our stuff is harder, at least at first, on the more "mature" athletes, and there's a good chance that
the younger guides would have more weight room experience going in.
I've surmised that the older, more senior guides stick with it because they've seen the physical capabilities and recovery
times of their youth wane. Also, many of the senior guides have made the mountains their career - and therefore are more professional
in their approach. The identify with the idea of gym enhancement to their physical capabilities and durability.
Exum part owner and senior guide Rod Newcomb started coming in last week to prepare for the guiding season. Well into
his 70's now, Rod has over 400 guided ascents of the Grand Teton, and still guides it, like he has for over 40 years.
Oh year, he busts his butt in the gym. See pics below.
Following up on yesterday's post, I found the following verbiage concerning the physiological affect of intense training
at Windy City CrossFit ....
"'Neuroendocrine adaptation' is a change in the body that affects you either neurologically or hormonally. Most important
adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of
it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses.
Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical elements missing
from these movements is that they invoke essentially no neuroendocrine response.
"Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulinlike
growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal
changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce
a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptative responses
to exercises capable of producing a significant neuroendocrine response.
"It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is
why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high
heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated
with a high neuroendocrine response."
- Rob Shaul
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| Push..... |
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| Pull... |
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| ....and Lift. |
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