Today is the first day of the rest of your life! Congratulations to those of you who have chosen to partake in this, the first Nutritional Challenge of 2013. To those of you who weren’t quite ready, sit back, relax, enjoy the show, and don’t worry, there will be more chances going forward. Today’s workout is all about establishing some metabolic reference points, off of which we can measure your improvement in thirty day’s time. Classes will need to roll on a pretty tight timeline in order to fit it all in, so take a look at the schedule below and let’s all have a great time kicking this challenge off.
0-5 Minutes:
Brief
6-11 Minutes:
Warm-up
12-18 Minutes:
Max distance – standing broad jump
* This first test serves to measure your phosphagenic capacity. The phosphocreatine energy pathway is made up of any efforts lasting under ten seconds, that demand dramatic bursts of energy consumption. While mechanics can play a significant role in your ability to jump far from a standing position, cleaning up your diet and lifestyle will most definitely manifest in your body’s capacity for energy production in phosphagenic bursts.
19-25 Minutes:
Max laps – 10 M shuttle sprint in 2 minutes
* Test two hones in on the glycolytic energy pathway, consisting primarily of efforts lasting between 90 seconds and five minutes, depending on an athlete’s preexisting tendencies toward high-intensity efforts. This test is quite simple; you will have two minutes to complete as many down-and-back shuttle sprints as possible. Only fully completed lengths will be counted i.e. partial lengths at the end of the two minutes will not count. Athletes must touch their hands to the line at each turn.
26-55 Minutes:
3000 M Row
* After recovering from test-two, athletes will make their way to the rowers and begin the final stage of the Nutrition Challenge testing sequence. A 3000 M Row should demand moderate amounts of intensity for anywhere between 11-16 minutes and will do well to measure some baseline oxidative capacity.
56-60 Minutes:
Clean up/De-brief
Post thoughts and scores to “comments”.
