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Sprint 8 Protocol
CPeak showing some nice positioning on the bench (stable base of support, retracted shoulder blades)
Sprint 8 Protocol
I thought I'd share the background on the Sprint 8 protocol that we used on the rower in today's workout. I used the very same protocol last year for about a month, and saw great results with it. The key components are that the intensity is high, and the rest-to-work ratio is 3:1. 30 seconds is a nice number because you stay anaerobic; you get to tap into the phosphagen pathway and the glycolytic pathway (read this brief description on the CF Football site for an overview of the three primary metabolic pathways).
Here's an overview of the Sprint 8 program, which appeared in Outside Magazine way back in 2006:
http://outside.away.com/outside/bodywork/200604/high-intensity-training-1.html
So do I think there's anything special about the workout being 30-on, 90-off? Yes and no. Yes, because 30 seconds is a solid amount of time for you to be able to work at near-peak intensity. The more you extend the duration of the interval, the more you'll need to reduce intensity (by necessity). And intensity is the key to the effectiveness of this protocol.
That being said, my answer is also no because I'm sure you could also see great results with 20-second sprints, 45-second sprints, and even 1-minute sprints (perhaps I can get some of you to test various protocols for me in future WODs), as long as you keep the 3:1 rest-to-work ratio. Above a minute of work, though, and I suspect the drop-off in intensity would be too great to offset the increase in work time.
But enough of this rambling from me...
Look for a post on our upcoming Sports Saturday event within the next couple of days.
This post reminded me of a brutal workout apparently designed by the AIS for improving track cyclists "jump" or ability to accelerate. It is long for CF, but might be fun to adapt, and would totally work on the rower. Might even be possible running, if you had someone with a whistle to keep you on time. Note the middle set, with the afore mentioned 1:3 ratio.
Jump work-out
GroupA
Set#1 - 12x5sec, with 30sec rest(between each effort)
Set#2 - 6x10sec, with 60sec rest
Set#3 - 4x15sec, with 90sec rest
10min rest
Group B
Set#4 - 12x5sec, with 15sec rest
Set#5 - 6x10sec, with 30sec rest
Set#6 - 4x15sec, with 45sec rest
10min rest
Group C
Set#7 - 12x5sec, with 5sec rest
Set#8 - 6x10sec, with 10sec rest
Set#9 - 4x15sec, with 15sec rest
Groupings time
A = 21 min
B= 12
C= 6
total(inc rest) 1hr
cheers!
//s
At first I was happy to see Connor back in the gym, but then it became apparent that he is still frighteningly strong. This is troubling to me.
This is getting very scientific. What I noticed about the sprint8 yesterday was that I felt slightly less able to recover as the workout progressed from round to round. By the last 2 rounds it was getting really hard to keep it "together" for the full 30-second sprint. The work:rest ratio in Stacy's workout goes from 6:1 to 3:1 to 1:1. Sounds pretty tough. The last time we did 250m intervals, which take about 1 minute, we were resting only 2 minutes, so that's 2:1, and that did seem harder than yesterday's sprint8.
Keep the workout theories coming, please.
After much internal deliberation and consultation with another CFO'er, Bad Brad had decided not to pursue today's WOD.
Instead, he is being advised to go to his local gym, spin, do some curls, chit chat, watch tv and then take a soak.
See you all tomorrow.
Big Daddy Peak, you look mah-velous!!
Please Note: My brother-in-law is going to be at Cobb's Comedy Club in the city doing some standup for the Sketchfest. The Saturday show is unfortunately sold out. However, the Sunday night show is still open. I can usually get some deals on tickets, so please let me know if you would like to go.
SUNDAY Jan 24, 2010 @ 9pm: http://www.cobbscomedy.com/calendar.html
robyn@crossfitoakland.com
Mike - thanks for the lowdown on the Sprint 8 protocol and the link to the high intensity training article. If your research leads you to develop your own variant, consider calling it
Specialized
High
Intensity
Training
...not that we'd accuse you of giving us any of that. If it's too strong, consider
Demonic
Anerobic
Metabolic
Nemesis
Good article on Sprint 8. One point I noted was to do the first 3 at a little less than full intensity. I think that's good advice for running sprints. That's about the only way I've ever hurt myself at CF, besides dropping heavy stuff on myself.
For those who weren't aware there was a sequel...
Part II : 2 Crossfitters 1 Chalk Bucket
http://www.youtube.com/user/upsideyahed#p/u/1/ruSy5wwnImk
C Peak always had some great positioning. and according to the performance of the day, is also finally benching as much as candace. way to go, big guy!
long live CFO...
Dear Edgar
Any Time Fucker.
Yer friend Big Daddy.