Athletes,

Today’s workout will be quick but fast and probably a little painful. This is going to be a 3-6 minute workout for most folks. That is fine. Remember CrossFit defined is Constantly Varied, Functional movement, done at High Intensity. Movement is not the only thing you can vary. We can vary what time we do a workout, how much weight, in a warmer/colder area but here we vary the time!

Exercise/Excess Post Oxygen Consumption(EPOC) is what the body goes through after intense aerobic and anaerobic workout. Your body is basically in an oxygen debt. This state allows for my oxygen uptake into the body as it clears out lactate acid and sends it to the Kidneys, Liver and Cardiac muscles. Your body needs oxygen to transform the lactate acid into Pyruvate Acid which is used to make more fuel for the body.

MORE IMPORTANTLY…this increased oxygen uptake means an increased CO2 respiration output. CO2 is released when calories are burned. Thus EPOC puts you into a higher calorie burning position for up to 48 hours after your High Intensity workout!

Lets do work!

Jared – ACF

C. WOD
2 RFT
10 SDLHP 95/65
10 Push Press
10 Front Rack Walking Lunges

Competitor
2 RFT
10 SDLHP 135/95
10 Push Press
10 OH Walking Lunges