New WOD Format in November

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Each class will have a new format for WODs in November. The strength or Oly component will remain as it is today. However each WOD will be broken down in the following categories.


  • For newer athletes and athletes that are focused mainly on weight-loss. This will be lighter weight and less complex version of the WOD you MUST bring the intensity.


  • Standard CrossFit programming


  • This is for athletes looking to compete in competitions at the RX/Elite level or are looking to take a shot at regional competitions.

Each Metcon will be scored independently of the others and will be separated on the whiteboard for a better comparison of where you are and where you’re going. Ask your coach if you would like additional guidance on what version you should do.[/column_content]

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Example WOD in November may look like this.

Metcon (For Time)
21, 15, 9
Goblet Squats

Metcon (For Time)
21, 15, 9
Fronts Squats 95/65

Metcon (For Time)
21, 15, 9
Front Squats
Deficit HSPU’s

Intro to Energy Systems

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

“The first, the phosphagen, dominates the highest-powered activities,
those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. Here’s an excellent reference for additional information:

CrossFit Journal

“What is Fitness?”

October 2002

When you get a chance, read up on the article, there are way more tid-bits of information than I can add in this space. CrossFit has largely been built on focusing on these pathways to find optimal fitness levels. Let’s look a little deeper at each pathway.

This table shows difference in work/rest intervals and repetitions for each energy system. CrossFit Journal “What is Fitness?” October 2002

This table shows difference in work/rest intervals and repetitions for each energy system.
CrossFit Journal “What is Fitness?” October 2002

Anaerobic Pathways

Two of the three metabolic pathways are anaerobic. Anaerobic means that the energy used comes from sources where oxygen isn’t present. The phosphagenic pathway uses phosphagen (phosphocreatine) as an energy source and the glycolitc pathway uses glycogen stores in our muscles for energy.

Anaerobic exercises also can also be broken down into two categories with distinct differences. Exercises where maximum power is unsustainable past 10-30 seconds are using the phosphagen pathway (100m sprint, 1 rep max lifts, max height box jump). These exercises are quick bursts of energy that require a longer rest period to recover. Exercises where sustainability cannot be kept past 30 seconds up to 2 minutes are glycolytic and use the glucose stores and not oxygen in our muscles for energy. (400m sprint, 800m sprint, 3-5rep max lifts). These exercises require approximately a 1:2 ratio of work to rest for maximum recovery.

Aerobic Pathway

The third metabolic pathway is the oxidative pathway. Aerobic means that oxygen is now being used as energy in addition to the glucose stores that remain past the glycolitic phase. Oxidative exercises are those that last longer than a few minutes. (1 mile run, 5k, longer CrossFit WODS without rest intervals).

All three pathways must be trained with out exclusion of the others to create the most well conditioned athletes. However, the anaerobic pathways provide some specific advantages over aerobic exercises. Anaerobic exercise is superior to aerobic exercise for fat loss. In addition, anaerobic exercise does not adversely effect aerobic conditioning. (What is Fitness?, p4)

Therefore, for athletes that are focused on fat loss and aesthetics, they should be mainly training anaerobic pathways and keeping workouts short an intense as opposed to long and measured. Aerobic WODS (longer than a few minutes) should be used sparingly to maintain muscular endurance and conditioning. Properly programmed anaerobic conditioning will increase aerobic capacity as seen in practice by Chris Henshaw’s work with CrossFit Games athletes. (

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