What is the Aerobic Capacity Class?

It is based upon the training methodologies of Chris Hinshaw a former professional triathlete and Ironman. Chris has worked with every top athlete in CrossFit, including over 30 Champions of the CrossFit games with athletes such as Mat Fraser, Rich Froning, Tia-Clair Toomey and Katrin Davidsdottir.

In class we will look to improve the following areas of your ‘engine’:

Information taken from AerobicCapacity.com

AEROBIC THRESHOLD

Proper body mechanics are essential in avoiding injury and being able to operate effectively on the fireground.  We use specific skill sessions to develop these movement patterns and build stamina in them so that during operations they will hold up in most austere environments and under extreme physical stress.

LACTATE THRESHOLD

Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and sets

VO2 MAX

Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and sets

SPEED ENDURANCE

Very low volume workouts with interval distances less than 60 sec. Extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and sets

STRENGTH ENDURANCE

Low volume workouts with high-intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers

Overview

In simple terms we want to get you moving faster for longer by improving your fatigue factor.

FIND YOUR UNIQUE FATIGUE FACTOR

A fatigue factor allows you to bridge the gap between your starting pace and where you want to end up as a runner.

“You take your 400 meter time and your 1 mile time and look at the relationship between the two,” Hinshaw explains. “The key is the amount your speed slows between the two distances. In the elite running community the formula is between 6-8%. In the 20,000+ general fitness enthusiasts I’ve worked with that average is 21-22%”

Combining with the WOD

Both the Aerobic capacity and Barbell Club classes are designed to allow you to complete both the normal workout of the day and the speciality class on the same day.

Give them a try!