A goal we have for Industry Athletics this year is to expand our class times and offerings. We added Oly at Harbor East now we will add Capacity Class at Federal Hill! If you have been to the gym in the last 6 months you have probably seen Coach Hugh on the Erg, Ski or Bike. He is a large human that takes his capacity work very seriously. He is now going to take those hours and hours of work and put it into a class to that is all about developing work capacity!
Starting this Sunday, we’ll be running a 9am Sunday morning capacity class at Federal Hill in the back gym. Open gym will still be in the front, but capacity class will take place in the back gym. Staying true to the tenants of CrossFit, we will focus on metabolic training across a variety of exercises — the bike, ski erg, and rower.
Typically, these machines/exercises are seen as an obstacle during a metcon or training session. They can be uncofortable and even stop us in our tracks when we are exhausted in a workout. Our goal with this class offering is to give you an opportunity to focus weekly training on getting more comfortable being uncomfortable on these machines.
CF CEO and coach Greg Glassman classifies “cardio” in two points:
Anaerobic trianing can match endurance training for aerobic benefits.
Metabolic training with varying and mixed exercise modalities avoids specificity of adaptation allowing for additional first wave — cardiovascular/respiratory adaptations, and increased functional strength.
Often when the above descriptions of “cardio” in CrossFit are discussed, we think of our favorite machines as falling outside of this conversation.
However, when we see these movements as another piece of the CF skill puzzle, we can view them as another movement that can be trained and adapted at a high intensity over time.
We will vary the type and duration of work each week, classifying each workout into anaerobic, endurance, speed, max aerobic power, and interval days.
Workout lengths will vary and rest intervals will vary. What will not vary is the comradery and benefits that you’ll see from dialed in cardio work in a small group setting.
There is no additional charge for the class, so if this sounds like something you’d be interested in adding to your CF tool kit, come out to the first class, this Sunday, March 18th, at 9am with coach Hugh. We highly recommend bring a personal heart rate monitory and notebook to help track your power output across these sessions!
Speciality CLASS RULES
-You must pre register for this class and it will be CAPPED at 15 athletes each week. This is very important for planning purposes.
Don’t forget — this will be high intensity exercise, so please treat this as a class like any other with regard to nutrition — fuel up before and after!