Are you recovering as hard as you train? Part 2

February 19, 2018

Outside The Box - YouTube Vlog

February 14, 2018

Food for Fuel Friday

February 2, 2018

Abbys Story

December 17, 2017

Episode 2 - In training with......

December 13, 2017

Marv Turner - The British Championships

December 6, 2017

Are you recovering as hard as your training - Part 1

August 11, 2017

Pilates for CrossFit

August 6, 2017

Cardio for CrossFit - Build your engine!

July 30, 2017

Marv Turner - Why Powerlifting?

July 25, 2017

Please reload

Recent Posts

Cardio for CrossFit - Build your engine!

July 30, 2017

|

Aimee O'Keeffe

Recently at CrossFit Widnes we added a new speciality class to our timetable, a class which many
members have been asking for. With members continually growing and members
wanting to work on weaknesses it was a no brainer.


So what is aerobic capacity?


This is the ability of the heart and lungs to deliver oxygen to the muscles at any given time frame. An
example of this is the body’s ability to take in and use oxygen to improve aerobic performance.


So how is this related to CrossFit workouts?


So here’s a little bit of science, there are 3 energy systems we cover in CrossFit:


ATP-PC (anaerobic) = High power, short duration 0-10 seconds
Glycolytic/ Lactate = Moderate power, short duration 30-90 sec
Oxidative (Aerobic) = Low power, long duration 90 sec +


Note: In very few circumstances is just one energy system in use. To make understanding these
energy systems clear let’s use the example of the experience many of us have had, which is anything
longer than 30 seconds on an Assault Bike.


At the start you are at a sprint start and your power output is at its peak , it’s the ATP-PC system
which provides this immediate energy and functions without oxygen, this usually lasts for around 10-
15 seconds and from there intensity and power output drops off.

 

 


So this is the system we are going to focus in more detail today. The ATP-PC system:


When we want to lift something really heavy we call upon the ATP-PC system.


ATP-PC is the path to instant, raw power, but it doesn’t hang around for long. It’s our first choice for
immediate energy we can tap into it for 10-15 seconds. ATP already present in the muscle is used up
and then reproduced by the breakdown of creatine phosphate (that stuff we buy online), this allows
us to shift big weights, run fast and then it runs out. Usain Bolt, Rory Mcilroy and Matt Fraser all
have to engage their ATP=PC system to perform at a high level.


Most ATP workouts can be easily done through EMOMS at 75-90% of 1RM for 8-12 minutes or a
barbell complex works well too.


So that concludes a brief insight to one of the three energy systems we cover in CrossFit, part two
coming next week.


In the meantime if you would like to find out more about our CrossFIt Cardio class or would like to
try it out for yourself head over to our website and register using code FIRSTFREE to attend your first
session for free. Every Saturday at 9.30am!


Coach Aimee

 

 

 

Tags:

cardio

fitness

get fit

crossfit widnes

toning widnes

paleo meals crossfit widnes

Please reload

Follow Us

February 2018 (3)

December 2017 (3)

August 2017 (2)

July 2017 (2)

November 2016 (19)

October 2016 (24)

September 2016 (27)

August 2016 (24)

July 2016 (25)

June 2016 (22)

May 2016 (23)

April 2016 (24)

March 2016 (20)

February 2016 (16)

January 2016 (16)

December 2015 (18)

November 2015 (22)

October 2015 (21)

September 2015 (22)

August 2015 (21)

July 2015 (23)

June 2015 (18)

May 2015 (21)

April 2015 (24)

March 2015 (23)

February 2015 (21)

January 2015 (25)

December 2014 (11)

November 2014 (23)

October 2014 (29)

September 2014 (32)

August 2014 (12)

July 2014 (3)

June 2014 (1)

Please reload

Archive
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est

Widnes

WA8 0QF

CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.

CrossFit Widnes

FIRST SESSION        FREE

Contact Chris on 07875097307

Or info@crossfitwidnes.com

  • HOME

  • START HERE

  • BLOG

  • TIMETABLE

  • CONTACT

  • PERSONAL TRAINING & THERAPY

  • More