Varied Not Random #35: The "Metabolic Pathways" model, explained.

[@sCraigwhitney]

I listen to several really good CrossFit podcasts, but I’ll say it again…this is the best one going right now. Especially for me (a new CF-L1 coach) because Boz and Pat have such a great combination of experiential and technical knowledge of training and coaching. Thank you both and keep up the great work!

[@vanessaswayfit]

Sneaky Fitness! I agree. You two are sneaky smart and seductively leading a fitness revolution. I am in it as well. We are all here at this time and place for a reason. Nothing is an accident. Keep it up. Thank you for your service.

[@jsaylor525]

I did a little cycle recently that might suggest that training the phosphate pathway doesn't translate well to the glycogenic and aerobic pathways. I used the Texas Method, google it to see the details but in short: Monday is volume 5x5 for the back squat, press/bench press. Wednesday is explosive 10x3 for Back Squats, and bench press/press. Friday is explosive 1x5 Back Squat, press/bench press, Deadlift. I took a variant to the true Texas Method by doing CrossFit workouts at my box Tuesday, Thursday, and Friday. After 12 weeks of this cycle my ability to do an intense CrossFit workout plummeted. A workout that I would've thought to be a wheelhouse workout, especially after this strength cycle. 21-15-9 Deadlift 275 pull-up This took me 8:52 minutes which as a comparison I did a similar workout just before starting the cycle. 21-15-9 Deadlift 275 strict dips Which took me 5:47. While the deadlifts felt light on the post cycle WOD my lungs turned to fire, my forearms fatigued quickly which force smaller sets for both deadlifts and pullups. I don't feel out of shape per say but I thought these two workouts illustrated a clear dropoff in performance. It'll be interesting to see how long it takes to get the "conditioning" back.

[@JoseRivera-ut7gv]

Outstanding discussion and I’m able to understand it.

[@coachjohnsonkenny]

Boz! Can we get a standards podcast? Something I’m sure you’re tired of being asked is the HSPU standards but it would really cool to hear about all the iterations , the why, the what, what you think has been best etc. (and tips for taller athletes ;) )

[@shashykfit]

Love ❤️ it thanks guys

[@tracypaul7079]

Ultra marathon runners proclaim that training below threshold at a conversational pace (zone 2) for long periods of time will result in increase mitochondrial density resulting in improved muscle efficiency. The "What is fitness" article touches on this and describes loss of muscle mass and strength when concentrating on the oxidative pathway only. I agree. However, in the past 12 years I do not recall a Crossfit workout where conversation was possible during the WOD. Is it possible we overtrain the anaerobic pathways to the exclusion of the aerobic one? Is there any truth in aerobic training increasing efficiency of the muscle? Is increased mitochondrial density of any particular interest? Would we benefit from low intensity for long duration from time to time (two hour slow runs, row, etc) to better train the oxidative? Are we missing something in our training that would improve the overall work capacity? Or... are the ultra marathoners full of it?

[@kellyrahn4504]

First of all - absolutely love this podcast - by far my favorite CF podcast! Your 3 episodes on the CF models of fitness were outstanding, I was hanging on every word. Being somewhat new to CF, I have learned so much this year from VnR. So onto my question: I came to CF from 2 years of OrangeTheory, which really puts an emphasis on heart rate tracking, and getting a number of minutes (12 or more in a workout) in the orange and red HR zones (orange 84-91% red 92%-100%) to ensure intensity is being hit. How do you view HR in light of the 3 metabolic pathways? Do you think tracking HR (i.e. # of minutes in the upper 2 zones) is a good way of ensuring that the glycolitic and phosphagenic (sp?) pathways are being hit? Or not necessarily? Does HR have any meaningful bearing on the pathways?

[@thenomad01]

Great info clearly presented. I'd like to hear a deeper dive into how each pathway enhances or effects the other within a workout such as DT or Nancy etc. As Hinshaw said (not a quote), an athlete who keeps up the pace is an athlete who's legs are efficient at clearing lactic acid. There are times in a sprint workout where I feel I have to stop and breathe but the strength is still there and I know that breathing more won't really change the outcome, such as Fran.

[@mattpeters6224]

My very first Crossfit WO, coming off 6 years of Robo gyms, I wasn't even half way through when I said this is just intervals with toys. I never looked back. Still doing the adult playground.

[@jonathanclancy2650]

Gents, putting this question on this old podcast because it fits best here. As a tactical strength coach on the special ops side of the house, the military still loves it’s long distance running. They justify it by citing that this is the way to measure the aerobic energy system. I personally think TESTING the aerobic is unnecessary because it comes out on other glycolytic anaerobic tests; I.e. the aerobic recovery aspect of high intensity training. So in big picture, what is your opinion? Is it necessary to focus on any purely aerobic training, let alone, testing?

[@Brummithedrunken]

At this point I just want to support you and hope a comment will help the algorithm. However I stick to my comment from last video. That regular heavydays are more important than metcons. Different pathways may be too complex, building strength is not. I‘m still browsing the old CF Board Forum for this right now. (And find many gems like a experimental mix of starting strength and CF from Ahmik Jones and Mark Rippelton. Or an experimental mix of Conjugate and CF from Chris Mason) It’s like reading an old book and not knowing the end yet. When and how did the forum lost users?