Category: News & Events

Over the Bridge Competition

On August 23rd Crossfit Pledge Fitness and South Gate Crossfit held a friendly competition. Great people coming together for the love of health and fitness, It was a great turn out from both gyms.
RX and Scaled Divisions

WOD 1 (RX)
1000 meter row
Sled Pushes X 4 (225lbs/135lbs)
10 Cleans (205lbs/115lbs)
(10 minute time CAP)

Scaled 1
1000 meter row
Sled Pushes X 4 (135lbs/95lbs)
10 deadlifts (185lbs/115lbs)
(10 minute time CAP)

Buy in: 50 double-unders
3 rounds
10 Snatches (95lbs/65lbs)
8 wall ball shots (20lbs/14lbs)
Buy out: 50 double-unders
(12 minute time CAP)

Scaled 2
Buy-in 100 single unders
3 rounds
10 ground to overhead (75lbs/45lbs)
8 wall ball shots (14lbs/10lbs)
Buy out: 100 single under
(10 minute time CAP)

Heats will be assigned as team members arrive at CrossFit Pledge. Bring family and friends. All are welcomed

News & Events

Benefits of Interval Training

21What is interval training?
Interval Training is a series of high and low intensity workouts designed to push your body past the aerobic threshold (85% of your maximum heart rate) for a few moments and then return to your aerobic conditioning level with the objective of improving your performance (speed, strength, and endurance). The aerobic threshold is the intensity where your body switches from burning a greater percentage of fat to a greater percentage of carbohydrate.

How are sessions designed?
The structure is to set up a work to active-recovery ratios in intervals of minutes. Let’s take running as an example, say you usually train comfortably at 6 mph. So, after your warm up and a few minutes at 6 mph, you sprint for one minute at 7.5 mph and then jog again at 6 mph for three minutes (1:3 ratio: a total of four minutes). You continue these intervals for your entire workout and then cool down for about five minutes.

You can apply interval training to a number of exercises such as running, cycling, rowing, swimming, spinning as long as you follow the ratio format and work to get your heart rate pumping. Many of you might relate this to our well known Tabata workouts at the gym. I myself have used it for swimming, doing 200 meter laps with 15-30 seconds of rest in between for 5 rounds.

What are the advantages of interval training?

1. Fitness and performance improves with interval training. I did swimming intervals three times a week for two weeks consistently. After two weeks I noticed my speed increase dramatically shaving minutes of my mile.

2. Recovery time improves with interval training. Recovery is critical in any sport or training program and can be fine tuned using interval training. Many sports like basketball or tennis demand continuous stops and starts, or endurance sports such as cycling or running where you hit hills and need to catch up quickly at the top in order to keep your pace.

3. It Cranks Up Your Metabolism. Let’s take the example of you going on a long run, your body uses less oxygen than when you push yourself to the max, as you do during HIIT. And when you work out to the point where it’s difficult to breathe (because your body is using more oxygen), your metabolism starts working at a higher level, which helps you burn more calories during your workout and after you exercise.

News & Events