May 23, 2009
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VAGABOND CROSSFIT WOD:5/23/09
Excellent Job by the Vagabonds today as they performed a AMRAP with their first workout involving Handstand Push-Ups with a little modification. Everyone has made huge strides in their physical ability and a month ago, no one would have been able to perform these movements. Also, I added in a little Lactate Shutte Run, which in many eyes would be dangerous or injury proned. However, lactate acid is a beneficiary to your physical performance. Many people believe that lactate is the harmful substance that creates the burning and fatigue feeling when you are working out. However, what causes this is the Hydrogen ions that are reproduced when you are working out. You have two energy stores called glycogen and glucose. When you are working out, you first use the glycogen storage and when this starts to run low it produces a stored form called glucose, which floats around the liver and bloodstream. When glycogen’s ability is exceeded, two units of hydrogen ions are released and this lowers the blood’s pH level, in which in return, you feel the burning and fatigue in your body. The Lactate acid creates a barrier or a injury proof recovery mechanism. It acts as a ally and keeps the body going during intense exercises, as the Vagabonds go through everyday. I know this material is boring and people are probably, like what the heck is he talking about, but it is important to know why we do these workouts and how we perform them. Great Job to everyone today and Keep up the Good Work!! Here is a video on the progression of Kipping Pull-ups from the CrossFit Library…

VAGABOND CROSSFIT WOD:

AMRAP-20 MINUTES OF THE FOLLOWING:

3 Thrusters
5 HSPU’S
7 Pull-Ups
40 m Shuttle Run

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