As CrossFitters, it is fun and often more convenient to train the short and intense time domains, pack it up and call it a day. And there is nothing wrong with that – you can pack a whole lot of work into a small amount of time and be on your way 😉
However, in doing so, it is easy to neglect the type of workouts which will help build and maintain a really solid aerobic base, which will have a very positive effect on all aspects of your training.
A well-developed aerobic system has significant carry over to all other energy systems. It allows people to recover from effort and work faster, and it improves the function of just about everything else that goes on in the body.
Just to be clear, we have three energy systems:
In terms of working timeframes, we’re looking at:
Now, we get it, not everyone wants to do a gruelling 45 min CrossFit Workout, or go for a 5km run, or spend 40 minutes in the pool, or sit on a bike for an hour. But, if you’re serious about improving your ALL ROUND performance, you have to spend significant time training your aerobic system.
I recently did 2 workouts in one day. One was sub 2 minutes in duration, where I exceeded my expectations. The other was 45 minutes plus in duration, and let’s just say I wasn’t anywhere near where I wanted to be upon finishing.
I’m excited! I understand that my Lactic Acid System has developed significantly over the last 12 months. I have also identified an area in my game that needs some solid attention – my Aerobic Capacity.
So what do I need to do? Simple – incorporate more workouts with longer time domains into my training! And be consistent with this approach.
Not everyone is in the same position as me. You may be experiencing the complete opposite problem and need to work on your short duration sprint/burst work. Or you might need to work on both!
However, if, like me, you need to do more work on building a solid aerobic base, here are some tips:
For many competitors, this years Tribal Clash will be their first competition in the functional fitness world. Super exciting, but potentially nerve racking!
Here are some tips on how to prepare for this competition…
What you need to bring:
Other things you may want to consider:
Food and nutrition for the two days can be a little tricky because a lot of the time throughout the day you won’t feel like eating much at all. So simple and convenient is best for days like this.
Some tips around when and what to eat include:
Breakfast:
Avoid high fat foods such as bacon and avocado – fats are slow digesting forms of energy which is something you should aim to avoid before a big day of competition.
During the day:
Small amounts over the course of the day seems to work best; large meals can make you feel heavy and lethargic which is something you definitely don’t want at a competition! Try not to eat too much or too close to your heat (20-30mins beforehand).
End of the day:
What to expect:
Tribal Clash is a LONG two days.
Be well rested leading up to the weekend which means some form of tapering in the week before and minimal training for at least two days prior to the weekend.
It is going to be both physically and mentally tough. You will be asked to do things you have never been exposed to before. You will DEFINITELY be sore going into day 2 (food and sleep are important here).
Tribal Clash is hands down the most well run competition I have ever been involved with – your team will know exactly what each event is, what heat you’re in, what time you will compete and where the event/s are located the entire weekend – this means making sure you are switched on and punctual for your events.
It will (hopefully) be hot so stay in the shade as much as possible and swim in the water to cool off after each event.
What you will get out of the weekend:
You will do things you never thought possible
You may get a tan (good or bad)
Immense personal satisfaction – be happy and proud of what you achieve over the weekend
You will most definitely have FUN!!!
A weekend spent by the beach with an awesome crew of people doing lots of fitness!!!
Thanks for reading CrossFit, and see you down there.
Nicky Zibens
Coach
CrossFit Hurstville
January Member of the MonthName: Ben Joseph
Age: 33
Occupation: University Tutor in Social Work and PhD. Candidate
How long you have been a member at CrossFit Hurstville? About 2.5yrs.
What motivates you to get to the gym everyday? A few different things – I enjoy exercising with my partner Naomi; There is a great community vibe at CFH where we’re all mates and in it together; My mind and soul benefit when my body is active and healthy; The diversity in exercise and athletic movements keeps me interested and engaged; It helps me maintain a rhythm in other fields of my life.
What are your current training goals? To maintain a regularity in my day to day living; Build steady progress on my weight-loss/weight-mgmt; To keep a standard of fitness that allows me to enjoy team sports outside the gym.
Favourite Exercise/Crossfit movement? Working overhead with the barbell, along with kipping movements (it’s taken me ages, but I’m slowly getting better).
Least favourite exercise/Crossfit movement? Sorensen Holds, The Assault Bike & GHD sit-ups.
What has contributed to your success in the last month? The partner and group workouts, lots of skipping, and handstand-hold practice.
In 50 words or less describe your CrossFit Hurstville Experience? A fun-filled way to explore the possibilities that come from exercise. CFH has been a place where my vulnerabilities and uncertainties around fitness and health are cared for and I am able to push myself beyond anything I could have achieved attending other gyms. I have made great friendships that go well beyond the four walls of the gym, and it’s a place I recommend to the people I care about who are looking to explore healthy living.
PROGRAMMING FOR SUCCESS
Can anyone write an effective exercise program and get results?
Hopefully, the answer is no. Otherwise I will be out of business pretty quickly
Often we hear the quotes “go hard or go home” and “hard work pays off” and the like
Lets be clear – I like these types of quotes, and at the right time, they can act as great motivation
But, to throw a caveat at you….
Simply doing “more” work or working “harder” does not guarantee success
Or put in another way, “Volume and/or Intensity do not trump Quality”
It doesn’t matter how much you do of something, if you do it poorly, your progress is not only going to be slowed down, it may actually be reversed
Here are my 5 tips for getting the most out of your additional training:
1- Understand that MORE IS NOT ALWAYS BETTER (especially when it comes to CrossFit) and that sometimes less is actually more! Have you ever done a workout after a few days of rest? And it felt amazing? Think about that. It is not coincidence! That’s why sporting teams structure their training weeks with low intensity or rest days pre game day. Don’t ignore what your body is telling you. If your legs are sore, do some upper body work or simply take a rest day and come back stronger tomorrow (for example).
2- Do not try to improve 10 different things all at once – it will not happen. Be very SPECIFIC about what you are trying to improve with the extra training. It takes a very structured approach to improve, for example, your 1RM Back Squat, your first Ring Muscle Up, or PB your 5km run time. Your extra training should have a clear focus. It takes many months if not years of consistent deliberate practice to see significant improvement.
3- You need to HOLD THE STANDARD in your own training, not just when a coach has their eyes on you. Quality of movement (Coordination, Timing, Posture, Technique, Movement Efficiency, Range of motion) is of upmost importance if you are genuinely trying to improve. Therefore, using video to have eyes on what you are doing and how you are moving is a great tool. Keep this order in mind…. Mechanics —> Consistency —> Intensity
If you are consistently moving with poor mechanics at hight intensity – never mind not actually getting any better – it is only a matter if time until you get hurt!
4- Study your primary program each week to see where there may be room to do the extras WITHOUT LIMITING PERFORMANCE in either. Schedule your extras in so that it compliments the primary program and your schedule. Doing a double session using the same muscle groups on the same day is just not smart! One fatigues and/or limits the other, so you end up maybe doing one session at full intensity, and one at moderate. Or both at moderate, when actually you could have just attacked the one session for the day with full intensity.
5- Do not underestimate the necessity and value of ADEQUATE RECOVERY. Doing too much is going to result in sub optimal performance. Consistently training at a sub optimal level is not going to result in anything spectacular. To get the most out of each workout at CFH, you must be able to bring the required intensity. Being too tired, or sore, or stiff, will stop this from happening.
The program at CFH is carefully put together. Its design is guided by a group of 7 coaches. It is mapped out at the start of the year. It is discussed monthly. It is put out to the team in advance for critique. And it is published in advance for the benefit of all of our members.
The program takes into consideration all of the above points. Movement patterns, muscle groups, energy systems, required intensity, scaled options, recovery etc etc… We have to think about these things so make sure you can still function outside of the gym, and more importantly, don’t get injured!
Your extras should reflect the same approach. Otherwise, you will not get the full benefit from the careful design of the CFH program, or the primary program that you are doing / following.
I am all for the extra’s. I have been and always will be. But, it needs to be done with purpose, proper planning and executed well to be of any real value.
Paul Kiely
Head Coach
CrossFit Hurstville
November Member of the MonthName: Christopher Smith (Smithy)
Age: 50
Occupation: Systems Engineer (Cyber Security)
How long you have been a member at CrossFit Hurstville? 1yr and 9 months
What motivates you to get to the gym everyday? A combination of clearing my head space and the excitement of being out of my comfort zone and challenged on a regular basis.
What are your current training goals? To get my body fat to around 16% or lower!
Favourite Exercise/Crossfit movement? Deadlifts
Least favourite exercise/Crossfit movement? OverHead Squats
What has contributed to your success in the last month? Doing this last challenge sparked a light bulb moment around my nutrition and gave me clarity of what I wanted for me.
In 50 words or less describe your CrossFit Hurstville Experience? Where do I start, the culture is amazing! I love the fact that everyone supports each other, Paul has done and is doing an amazing job of building a team of coaches that know their stuff are always helpful, friendly and lead by example. One thing that really stands out for me is a lot of Gyms don’t respect their members time, with today’s busy lifestyles my training time is precious and I love the fact that Crossfit Hurstville have full respect of your time and program the training to maximise your time there.
October Member of the MonthName: Brooke Pretty
Age: 39
Occupation: Primary School Teacher
How long you have been a member at CrossFit Hurstville? I think 2.5 years?
What motivates you to get to the gym everyday?
What are your current training goals?
Favourite Exercise/Crossfit movement?Â
Least favourite exercise/Crossfit movement? KELLY! She recently destroyed my life… I’m seeking revenge though so I’ve set her as a goal.
What has contributed to your success in the last month?
In 50 words or less describe your CrossFit Hurstville Experience? At Crossfit Hurstville you don’t just become a member, you become part of a family.  A family of people that supports, encourages and laughs with each other. Everyone is welcome at CFH.
September Member of the MonthName: Natasha Chrismas
Age: 38
Occupation: Pattern Designer
Hobbies/Interests: Sewing, Food, Travel
Favourite Food: Italian
Sports you played growing up? Hockey
How did you come across CrossFit and how long have you been doing it? I started Crossfit in May this year, it was recommended by another member and before I knew it I had signed up for a trial!
What do you like most about CrossFit? I love that you can show up, and don’t need to know a thing about exercise, weights or any kind of training. You are not looking around a gym wondering what to do, or how to do it. The coaches guide you through each step and give you scaled options to suit your ability.
Favourite Exercise/Crossfit movement? Split Jerks are my fave so far, I really enjoy the Olympic Lifting and find it challenging.
Least favourite exercise/Crossfit movement? Squat snatches are my least fave, I have a lot of area for improvement for this movement!
Biggest achievement in CrossFit to date? There are a lot of achievements that I can relate to Crossfit so far, the biggest being that I am motivated (finally) to look after myself with health and fitness by making a daily workout my priority, and being surrounded by a great and supportive community really makes it fun and easy to do. Just going to the classes has enabled me to recognise areas of my health and fitness that were really poor, and make positive changes with nutrition and weight loss (19kg down so far, yeah baby!).
What has contributed to your success in the last month? This month was the first month that I had really set myself some goals. My first goal was to workout 5 days per week, which has allowed me to improve on movements that I was struggling with and improve my overall fitness. My second goal was to be able to do a wall handstand, and with the coaches help I can now do that! By setting myself goals each month going forward, I know that’s going to really push me and help me be successful in achieving them.
50 words or less describe your CrossFit Hurstville Experience? CFH is a fun, supportive environment which has allowed me to push myself, to form good routines for health, fitness and improve my overall lifestyle. I love it and would recommend anyone to give it a try!
August Member of the MonthName: Blake Davies
Age: 29
Occupation: PE Teacher
Hobbies/Interests: Golf, Surfing, Playing with my dogs, Xbox
Favourite Food: Donuts!!
Sports you played growing up? Rugby League, Golf, Athletics, Swimming, Touch Footy
How did you come across CrossFit and how long have you been doing it? My sister Morgan had been doing crossfit for some time and loved it. After plenty of nagging to get me to try it I finally caved and have been at CFH for close to 12 months.
What do you like most about CrossFit? I like how well planned out it is, the fact that I can turn up to the gym everyday knowing it’s going to be different from the last and how challenging each session is.
Favourite Exercise/Crossfit movement? Bar Muscle ups and now Overhead squats
Least favourite exercise/Crossfit movement? I have a few lol but definitely the assault bike and deadlifts
Biggest achievement in CrossFit to date? Learning to do bar muscle ups, but also getting stronger in Olympic lifts.
What has contributed to your success in the last month? Trying to do as many sessions as possible, listening to the coaches and trying to master the techniques, and pushing myself as hard as I can, (and trying to beat my sister Morgan in all the workouts!!)
50 words or less describe your CrossFit Hurstville Experience? The coaches and other members are awesome. Everyone turns up and pushes each other which enables you to get the most out of every session. I continue to learn something new every time i train at CFH. The coaches do an awesome job in planning sessions which are diverse and are always challenging no matter what level you are at. I look forward to seeing what each week holds which makes turning up to the gym everyday so much easier.
July Member of the MonthName: Stacey Warn
Age: 34
Occupation: Paramedic
Hobbies/Interests: Coffee and Cooking
Favourite Food: Anything chocolate
Sports you played growing up? Netball and OzTag
How did you come across CrossFit and how long have you been doing it? Scott started first and then coaxed me along. I started about 7 years ago now, with a 2 year hiatus after having kids and now I’ve been back for almost a year and am loving it.
What do you like most about CrossFit? The pre-planned classes with a great mix of cardio and weightlifting. And of course, the people.
Favourite Exercise/Crossfit movement? Power cleans
Least favourite exercise/Crossfit movement? Anything gymnastics based, mainly because I’m not very good at it
Biggest achievement in CrossFit to date? Turning up regularly. Weight lifting gains.
What has contributed to your success in the last month? Being surrounded by people that motivate me to be the best version of myself and being accountable.
50 words or less describe your CrossFit Hurstville Experience? CFH is a very welcoming gym with an energetic and positive vibe that motivates me to train hard and live a healthy lifestyle. Making time to exercise makes me a better mum, wife and generally a happier person.
June Member of the MonthName: Emily Coppock
Age: 26
Occupation: Concierge
Hobbies/Interests: Playing with my dog and taking him for walks with my partner, spending time with my family and friends.
Favourite Food: I love pasta and chocolate
Sports you played growing up? Swimming, Netball, Tennis and I also did physical culture for a couple of years. This year I have gone back to playing netball on Saturday afternoons.
How did you come across CrossFit and how long have you been doing it? I was doing F45 however wasn’t enjoying it anymore and I want to try something more challenging with more variety: I also find group training really motivating so I decided to give Crossfit a go. I have been at Crossfit Hurstville for about 9 months now.
What do you like most about CrossFit? I love the variety we get each week and feeling accomplished after a challenging workout.
Favourite Exercise/Crossfit movement? I have really enjoyed the Hero workouts that have been on Saturday’s this month; otherwise I really like cleans and squats.
Least favourite exercise/Crossfit movement? The assault bike and handstand push ups
Biggest achievement in CrossFit to date? I can’t think of a standout achievement however it’s great to feel the progress in my ability to complete a workout and a variety of movements.
What has contributed to your success in the last month? I believe Consistency and commitment since joining CrossFit has contributed to my success.
50 words or less describe your CrossFit Hurstville Experience? I have loved training and being a part of the CrossFit Hurstville community. Everyone is warm, friendly and supportive from the coaches to the members. I really look forward to training each week and seeing what we are working on at the start of the week.