Day 39: Friday, April 4



  • 5, 3, 1 reps of Deadlift @ 85%, 90% and 95%

Met-Con WOD:


Zimmerman (scaled)

Complete as many rounds of the following as possible in 20 minutes:

  • 11 Pull Ups
  • 2 Deadlifts @ 70% of your max
  • 10 Handstand Push Ups (scale is from a box/bench)

Zimmerman is a long workout, but the high heart rate won’t come from nonstop effort.

Rather, we’re creating the need for efficient removal of metabolic waste. This is the type of workout where you don’t feel ‘tired,’ but stop because you can’t execute a movement successfully. In the second round, your shoulders may flag on the handstand pushups, forcing you to rest even though the rest of your system feels fine. When cellular receptor sites are cleared of lactic acid, they can fire again, and you can do another rep or two.

It’s your body’s ability to clear this waste that will determine your overall efficiency. Work very hard for a very short period, or in a movement that relies heavily on a smaller muscle group to work beyond its capacity, and you’ll get lactic acid accumulation. Clearing away that lactic acid requires an increased heart rate.

Aerobic training starts from the top: you deliver oxygen at an increased rate, and move waste away at the same rate. It’s very easy to become aerobically efficient. But when we work at a high intensity, the heart rate is driven up by the imbalance between delivery and removal systems, and that doesn’t stop when you do. In many of our workouts, the effects will be an increased metabolism all DAY, where a typical treadmill or elliptical routine stops helping you within about ten minutes after it’s done.

Sometimes, we slay the dragon by chasing its tail.

(Brilliantly written by Chris Cooper of Catalyst Gym)


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 3, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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