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@lindalee1456 I'm not sure what you're saying here. Zone 2 doesn't do much for fast twitch fibers, that's where intensity helps. Maybe I misunderstood you? That's what movies are for. Just put the bike in front of the TV and you're all set. :)

@lovejustice TLDR: Zone 2 is light / low intensity. The biggest problem CrossFitters have with Zone 2 is staying slow enough. CrossFitters with a little bit of experience tolerate intensity reasonably well because we do so much of it; most CrossFitters can manage in Zone 3 pretty easily (as...

@sonia5555 TLDR: Build a big aerobic engine. Get really strong. Develop the ability to neutralize glycolytic by-products. There are two considerations: Force and Energy. Force determines which muscle fibers are used, and energy determines the rate at which they can work. The challenge...

@truthfullyspeaking TLDR: Phosphocreatine (PCr) During exercise, muscle fibers don't work continuously. They cycle on and off. This process delays fatigue. The amount of time in an off cycle is inversely proportional to the intensity of the activity. High intensity, short rest. The...

@abeck0486 Yes - the "I have short arms, I am all set" can be a trap just like the "I'll just rest during the 1:00" can be a trap. :) I did the 95 thrusters 6/4 and the CTB 4/3/3. I took deliberate pauses every time. This wasn't that bad. I did the 135 thrusters 4/3 and 3/2/2...

@admin001 Anaerobic capacity means The ability to produce more energy using the glycolytic system The ability to buffer (neutralize) the byproducts of glycolytic reactions Accomplishing (1) requires intensity. Intensity recruits fast twitch fibers and turns on the glycolytic engine. Use...

@berthaintan Been traveling this CrossFit world for 15 years, managed to collect just about every stamp in my passport. Regionals, Games, WZA, TFX, Box Owner, L2, done it all at one time or another. I rarely hit home runs anymore, but I can hit every pitch they throw. :)

@jal11180 I'll give it a shot. Same principles always apply to capacity. Phosphocreatine depletion, buildup of glycolytic byproducts...these are showstoppers. As always, breaks slow down these processes, though the importance / frequency / duration of a break depends on the fibers...

Here's what we've seen - the two big ideas. This workout follows the 4-S Rule: Second Segment Separates Scores. Every completed rep in Part 2 will move you up the leaderboard. The old saying "you can't win the workout in the first part, you can only lose it" applies explicitly to this...

@thex Past high level competitor here. There is no universal "too much", but your post may contain the answer to you question, or at least point to the answer, right here: You're doing all the things, but it's not getting you the results you want. Something is not working. Strength...