How good is your conditioning?
Its a question that may come up frequently but many times the answer is more along the line of "how much can I lift" Although that is part of being well rounded it is not the only reason we do CrossFit. If you look at the pyramid below weightlifting (How much can I lift) comes up near the top after both Metabolic conditioning and Gymnastics. Both of which are held on top of a strong base, Nutrition.
When it comes to our conditioning it often asks the question can we be consistent now once we have got a certain movement. Can we do the same movement with sound and safe mechanics over and over again? This is our conditioning.
Running essentially is the number one functional movement, we pose, fall and pull and repeat for lets say for today 5K that's roughly 3500 steps. (A lot of reps right?) When else do we get an opportunity to practice a skill for that many reps? At the same time as working on improving our conditioning.
We were designed to move, looking back if we couldn't out run a predator then we become there lunch. Thats the extreme of course, but lets look at it from a standpoint of how a 5k run will benefit us inside the gym. For sure it will improve leg strength (remember all those steps) thus making us possibly squat more (who doesn't want a bigger back squat) We also have to look at the time domain for a 5k, a solid benchmark time is 20 minutes. Now we know we can't all hit that time but give or take a bit of time either side it ties into plenty of the WOD's we do in the gym like '
Cindy' (20 min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats)
'Kelly' (5 rounds for time: Run 400m 30 box jumps 30 wall ball shots)
Both of which are in similar time domains to running a 5k from 20 minutes to 30 minutes. So the long and short of it is if you want to improve conditioning and thus improve all that is above it on the pyramid too then you have to show up even if 5k really isn't your thing. Obviously we still have to continue to learn and practice all the skills and try make improvements across various modal and time domains.
Remember intensity improves conditioning and yes we know its not easy and we don't always like what is not easy, but as with all our workouts we have plenty of ways we can adapt this workout so you get the most out of it and continue to make progress to being more conditioned and a better all round athlete.
We look forward to seeing you all in class today!