CFP Blog

The Differences Between Aerobic and Anaerobic Training: 

June 27, 2014 – Written by Jamie Esch

Most often when we think about training we think aerobic. That is in part because of the high energy classes available at many CrossFit and Globo gyms. Aerobic training is not confined to those classes, however. For most people, low to moderate exercise is generally aerobic. So what is the difference between aerobic and anaerobic training? In the simplest terms the difference comes down to oxygen levels. With aerobic training oxygen is carried through your breath to the muscles giving them the energy needed to sustain the effort. Oxygen is not present with anaerobic training.

Aerobic Training

Training requires energy. When we train aerobically our bodies use glycogen and fat as fuel. This low to moderate level of exertion can be sustained over long periods. As you breathe more heavily with exertion carbon dioxide is expelled from your body. Lactic acid is not produced as it is with anaerobic training.

Benefits of Aerobic Training

It is difficult to overstate the benefits of aerobic training. It not only improves overall health and quality of life, but may also extend your life. Aerobic training burns fat, improves mood, strengthens the heart and lungs and reduces your risk of diabetes.

Types of Aerobic Training

Common types of aerobic training include running at a comfortable pace (you should be able to talk without breathing too hard), swimming, and biking.

Anaerobic Training…aka Crossfit WODs

Oxygen is not present with anaerobic training. When we train anaerobically glycogen is used as fuel. Once all the glycogen has been depleted (usually in about two hours) you can expect to hit the proverbial wall. Endurance athletes avoid this performance buster with carbo loading before exercise (which when converted to sugar gives more energy) and supplements during training to sustain energy.

During anaerobic training your body builds up lactic acid, which causes discomfort and fatigue at sustained levels. For this reason anaerobic training or high intensity training happens in short bursts. It may be helpful to consider the difference between a sprinter (anaerobic) and a marathoner (aerobic). Sprinting is an all-out effort that is sustained for a comparatively short period while marathoning is a sustained effort.

Benefits of Anaerobic Training

Anaerobic training helps build lean muscle mass. Calories are burned more efficiently in bodies that have more muscle. Anaerobic training is especially helpful for weight management in that it helps to burn more calories even in a body at rest. Anaerobic training can also help build endurance and fitness levels.

Types of Anaerobic Training

Anaerobic training is very high intensity or at your maximum level of exertion. Examples include sprinting and weight lifting.

CrossFit WODs are primarily anaerobic in nature with aerobic training mixed in periodically to maximize weight loss and overall fitness.


Why YOU (yes, YOU) should sign up for the CrossFit Open!

February 1, 2014 – Written by Jamie Esch

The CrossFit Games Open 2014 registration began January 15th. The first workout is announced Feb 27!

Sign up here:

If you’re new to CrossFit, don’t just tune out and assume that it’s only for the elite CrossFit athletes. We know it feels intimidating, but that’s why we’re here to support you and help you be the best version of yourself! February 27th, 2014 will be here before we know it, so we’re getting you focused on it now!

Here are just a few reasons why YOU (yes, you!) should compete in the CrossFit Games Open 2014:

When you find yourself in a real competition, you’re instantly motivated to learn everything you can, as fast as you can. This is reason #1 to sign up for the Games in February. When you sign up for a competition, your motivation level to learn suddenly increases 200%. Suddenly, you might pay closer attention in class, you might actually go watch some videos online, and you might find yourself doing mobility on your own!

Competition can bring out your best. Every time you hit one of your PR’s (personal records); it lifts you up for an entire day. And others share your excitement – from the high fives of celebration from other members to the amazement (or let’s face it, confusion) of friends and family. Personal bests are a communal celebration. Whether you come first or last everyone is there to support you.

You’re capable of more than you think. And when you sign up for the open, you’re bound to find out just exactly how much more you can accomplish before the clock runs out.

You WILL kick butt. If you’re new to CrossFit then we ESPECIALLY encourage you to sign up for the CrossFit Games in 2014. Because this competition will give you a baseline of your current capabilities. Then a year from then you can look back at your results and see how much you’ve improved.

And if you’ve been doing CrossFit for a while, then this will give you a great opportunity to test yourself. There’s absolutely no downside to competing, and you just might kick some butt.

Identify your goals if you haven’t yet…hunt them down and….KILL THEM. Who’s in?!

Here’s brief rundown on how the Open works:

A new workout is released each week for 5 weeks starting in February 2014, we never know what the workout is until it’s released that week. It will be released on Thurs night and you have until that Monday night at 8:00 p.m. to submit your scores.We will meet every Saturday morning in the month of March during open gym at 8:00 a.m. and after the Hero WOD around 11:00 a.m. If you’re not going to compete we would love for you to come out and support the athletes that are!

Each week we will do the workout & you will submit your score on Crossfit Games website for that week’s Open workout- the same one that thousands around the WORLD will be doing.

Each WOD is judged – and there is a very, very strict NO REP rule implemented (last year people were caught cheating the athletes and judges were disqualified).

Get fired up! Get and give support from members while they compete and strive for their best!

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