There’s usually a stigma about whether or not cardio and weightlifting are counterproductive to one another. The notion is that cardio hinders muscle growth and may negatively have an effect on energy features within the health club.
Seven-time CrossFit Games athlete Kristi Eramo O’Connell debunked that delusion on Could 7, 2023, in a video printed on her YouTube channel. She believes it’s attainable to enhance cardiovascular endurance and achieve energy with out one having to compromise the opposite. Test it out beneath:
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Kristi Eramo O’Connell’s Background and Max Lifts
Eramo O’Connell opened by sharing her max lifts at a physique weight of 132 kilos:
- Deadlift Max: 380 kilos
- Back Squat Max: 330 kilos
- Front Squat Max: 283 kilos
- Quickest Mile: 5 minutes 19 seconds
- Quickest Marathon: Three hours, 4 minutes (roughly pacing a seven-minute mile)
Based mostly on the above metrics, Eramo O’Connell is concurrently robust and quick. Nonetheless, that wasn’t all the time the case. She began as an endurance athlete and averted weights. Like many, she thought lifting would make her cumbersome and gradual her down on the monitor.
“I assumed it needed to be one or the opposite,” O’Connell says within the video. “Both I may run very well or needed to spend time constructing muscle and lifting weights to get stronger. Then I discovered CrossFit, and I began weight coaching together with conditioning.”
This revelation was pivotal for O’Connell’s standing as a CrossFit athlete. CrossFit requires energy and endurance to excel on the high of the game. She’s considered one of CrossFit’s all-time best-performing feminine athletes because of her mix of lifting weights and conditioning — amongst her seven CrossFit Video games appearances, she’s ranked inside the highest 10 4 occasions.
O’Connell’s High Cross-Coaching Method
When O’Connell cut up her time between interval coaching and energy work, she discovered a compounding impact on her running. She raced quicker or at comparable occasions to these she ran earlier than competing in CrossFit — her energy coaching didn’t negatively have an effect on her endurance in any respect.
Regardless of O’Connell’s perception that one needed to commit solely to 1 facet of coaching to be the perfect on this planet at it, her aim was to be probably the greatest all-around CrossFit athletes. That meant altering her coaching routine to implement working and weight coaching harmoniously.
Whether or not coaching for a marathon or the CrossFit Video games, Eramo O’Connell trains whichever is extra vital for the given endeavor first thing in the morning. Then, if she has a second day by day coaching session, she’ll prepare the decrease precedence ability on the entrance finish of that session.
Eramo O’Connell introduced her retirement from aggressive CrossFit on Feb. 19, 2023. 2023 marks the primary 12 months since 2016 that Eramo O’Connell is not going to be a competitor on the CrossFit Video games. She stays the proprietor of the affiliate CrossFit Polaris in Ohio.
Featured picture: @kristieramo on Instagram