This week, we're taking a deep dive into a potent training strategy that can deliver some impressive results - sprint intervals.
But before we get into the nitty-gritty, let's give a huge shout-out to our featured partners, Barbell Apparel and their Grubb Tee shirt, along with the amazing Bolder Athlete Bonus program.
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Now, onto the exciting Bolder Athlete Bonus program. It's all about rewarding Masters Athletes at the 2023 CrossFit Games for their hard work and dedication.
Every time a Masters Athlete wins an event, we'll be celebrating too. Each event win earns a cool $50 - not a check, not a voucher, but a crisp $50 bill handed to the athlete at the afterparty. (Everyone is invited to the Unofficial Masters Afterparty - Fans, Athletes, Families, etc). Plan for the party from 7-10pm on August 3rd at the Capital Brewery in Madison.
If you are a Masters Athlete competing at the 2023 CrossFit Games, be sure to sign up for the Bolder Athlete Bonus Program and add some extra sparkle to your wins. If you know anyone who needs to sign up - send this newsletter to them!!
Sprint Intervals 💨
Today, we're diving into the science and benefits of sprint interval training and why it is a game changer for your CrossFit workouts.
So, what are sprint intervals exactly? This style of training involves periods of high-intensity exercise—such as running, biking, or rowing—followed by a short rest period. The sequence is then repeated several times. While it may sound demanding, the advantages it provides are worth the effort.
Here's why incorporating sprint intervals into your routine is a wise move:
Enhancing Cardiovascular Fitness: Sprint intervals push your heart and lungs to operate at their maximum capacity, subsequently strengthening your cardiovascular system. This intense aerobic activity increases your heart's pumping efficiency, resulting in improved overall fitness.
Promoting Muscle Development: Sprint intervals aren't just about boosting cardiovascular fitness—they're a powerful tool for muscle development. Each sprint demands explosive power, causing your muscles to work hard, encouraging strength and efficiency gains.
Amplifying Fat Burning: During sprint intervals, your body taps into its fat stores for the quick energy required. Additionally, your metabolic rate stays elevated post-workout due to a phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC), helping you burn calories even after you've finished training.
Time-Efficient Training: The intensity of sprint intervals means you can achieve substantial benefits in a shorter period, making it an effective strategy for those pressed for time.
Boosting Endurance: Regular sprint interval training can enhance your stamina, enabling you to sustain longer workouts or CrossFit WODs with less fatigue.
In CrossFit, the ability to work at high intensity for brief periods is paramount. Many WODs demand maximum effort, interspersed with periods of rest. Thus, your sprint interval training directly contributes to your readiness for these challenges.
In essence, sprint intervals provide a comprehensive workout, strengthening your cardiovascular system, promoting muscle growth, and improving your metabolic efficiency in a time-efficient manner. Though they're intense, the myriad of benefits they provide align directly with the demands of CrossFit, bringing you closer to your fitness goals.
Now, here are three killer sprint workouts courtesy of Bolder Athlete:
Workout 1: 7 rounds of a 7-calorie sprint on the rower + 5 box jumps with a one-minute rest between rounds. This workout not only pushes your cardiovascular limits but also works on your lower body strength and explosiveness.
Workout 2: 7 rounds of a 10-second all-out sprint on the Assault Bike, followed by a 30-second rest. Short but intense, this workout is perfect for elevating your heart rate and building endurance.
Workout 3: 6 rounds of a 30-second sprint (RPE 9) on the Echo Bike, with a 90-second rest between sets. Rest 3 minutes after completing the 6 rounds, then repeat. This workout is a true test of your stamina and resilience.
Remember, consistency is key in reaping the benefits of sprint interval training. So get out there, get sprinting, and let's conquer this week, one interval at a time!
Get bolder,
Jason
P.S. Get on the waiting List for the Bolder Athlete training program here. (Competitive track and daily track coming in July)
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🎧 Listen to the Latest Masters In Motion Podcast!
If you're a Masters CrossFit Athlete, this show is specifically for you. This week, we're addressing a crucial aspect of every athlete's journey: dealing with weaknesses. Both Jason and Rick share their experiences and strategies in identifying, confronting, and improving upon their weaknesses throughout their CrossFit careers. We delve into the mental and physical aspects of this process, offering valuable insights for masters athletes at any stage of their journey.
In our CrossFit news segment, we discuss Dave Castro's recent Zoom call with all of the 2023 CrossFit Games athletes. We share our thoughts on this move, its implications, and what it means for the upcoming Games.
Finally, we touch on the Bolder Athlete bonus program for masters athletes - a unique initiative that awards $50 cash for winning events at the CrossFit Games. We explore how this incentive could change the competitive landscape and what it signifies for the recognition and support of masters athletes.
Join us for this enlightening episode that navigates personal challenges, community developments, and exciting new incentives in the CrossFit world. #MastersInMotion #CrossFitGames
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💭 Parting Thoughts
It’s my goal to be a resource for the Masters Community in both via FREE info (newsletter, podcast, YouTube) and Coaching (Training, Nutrition, Performance).
So if this my content is valuable to you, please share it… let others know that there’s a resource for Masters Athletes here!
I appreciate you all!!
Jason