Transforming Your V̇O2 Max

Intro, Disclaimer, F3 Purpose is to Plant Serve Grow
Let’s ensure we are sharing this!

Warm-O-Rama
• Motivators x 7
• Daisy Pickers x 15
• Imperial Walkers x 15
• Mosey to field in 4 mins or less

VO2 max is short for “Volume of O2Maximum” where O2 stands for oxygen. Actually, it’s supposed to be written as “V̇O2 max” where the V̇ stands for “V̇olume per unit of time.”

YHC heard an expert say that you should aim for a VO2 score of someone 10 years younger. Achieving this will decrease your odds of contracting a major illness by 5 fold. Further, the best way to increase V02 max is through intense cardiovascular training and the recommendation is to do the following weekly so we’re going to work today.

Thang: 4 Rounds for VO2 Max
4 mins in Zone 1 – Warm/Recovery – (Talking should be Ok to Hard)
Goal: 50-60% heartrate for 4 minutes
• Flutters x 15
• Under the fences x 15
• Box Cutters x 15
• Freddie Mercs x 15
• Oblique Side Crunches x 8 each
• American Hammers x 15
• LBC x 15

4 mins in Zone 3 – Go AHAYC – (Chatter = Nope)
Goal: Aiming for 80% heartrate for 4 minutes
• Burpees x 15
• Wide grip merkins x 15
• Mountain Climbers x 15
• Star jumps x 15
• Diamond merkins x 15
• Jumping lunges x 15
• Dry docks x 15
• Single leg hops (each leg) x 20
• Plank Jacks x 20
• Peter Parkers x 15

Mary (BBB)
• Side Straddles x 20
• Big Boys x 20

COT – YHC found this over the weekend and really thought it was poignant.

“Don’t Quit” by John Greenleaf Whittier.
When things go wrong, as they sometimes will,
When the road you’re trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, if you must, but don’t you quit.
Life is strange with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won had he stuck it out;
Don’t give up though the pace seems slow-
You may succeed with another blow.
Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor’s cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.
Success is failure turned inside out-
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you’re hardest hit-
It’s when things seem worst that you must not quit.