*Aerobic Tester Versus Aerobic Training Session*

The following has been asked before on a daily basis by either Vagabonds or Personal Clients. How do you approach the two different styles of programs within either a Aerobic Tester or a Aerobic Training Session. As a programmer for various CrossFit Athletes, I entail a program that will test Aerobic Capacity, but also will train the Aerobic System. What is the difference and how do you approach each one? It is quite simple, when you hear the words “Tester”, then that means you are being tested on a certain workout or protocol, that in time will probably be tested again later on down the road. Within the Aerobic Capacity, we can test in cyclical form or multiple modality form. You approach the workout with the idea of being able to go into full throttle with a mindset of No Pain. No Gain. However, since it is aerobic based, then you must have a full concentration on how you will approach the workout, because the time domain will be longer in duration, so you will have to focus on breathing and pacing throughout the workout. Within the Aerobic Capacity Tester, we will be burning huge amounts of Oxygen that will be placed in your bloodstream. If you go into an aerobic tester thinking you will knock it out of the park in the first few minutes, then you will be surely wrong as you come to the completion of the workout, as an aerobic tester will feel more like a marathon compared to a short sprint like a Lactate Tester.

The other realm is the Aerobic Training Session, which is quite different from a tester. Training means you on working on to improve, and do nothing that initiates pain or provokes pain during the workout. We are constantly thinking on improving and learning about our aerobic engine during these training sessions. We are doing work at a submaximal level with the concentration of being able to sustain for a long period of time, with the idea of being able to pace yourself throughout the workout. We are looking at PROGRESSION!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 15th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin Monday, July 15th, 2013. There are no more than 5-6  people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Warm-Up:
3 minutes of Zone 1 Work
+
3-4 Minutes of:
Dynamic Prep Warm-Up
+
3-4 Minutes of:
100 Meter Run
5 Wall Squats
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
12 Minutes of the following:
Run 200 Meters or 20 Calorie Airdyne
10 Air Squats
10 Ring Rows
Rest 6 Minutes
12 Minutes of the following:
200 Meter Run or 20 Calorie Airdyne
5 Push Ups
12 Sit Ups
B. Fitness Phase:
Aerobic Tester
Three Rounds for time of the following:
Run 400 Meters
21 Kettlebell Swings
Row 500 Meters
C. Competition Phase:
Rest Day
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