Thursday, March 5, 2009

warm up
2min on/1min off jump rope x3
250m row
10 box jumps/10 air squats x3
10 ghd sit ups/10 ghd back extensions x3
pvc squat clean & jerk x15

workout
squat clean & jerk
accumulate 5000# as fast as possible using any load/rep scheme
*if you are unable to clean & jerk at least 95#, scale to 3000#
post load/rep scheme & time for score

9 comments:

  1. name . bodyweight . mod
    load/rep & time

    cav . 163 . rx
    95# @ 53 reps 12:24

    rowdy . 180 . rx
    95# @ 53 reps 10:38

    harry s . 220 . rx
    115# @ 44 reps 13:38

    josh c . 185 . rx
    135# @ 37 reps 10:24

    steve c . 205 . rx
    135# @ 37 reps 8:20

    fatboy (todd) . 224 . rx
    135# @ 37 reps 8:53

    jon . 150 . rx
    115# @ 20 reps/95# @ 30 reps 16:37

    sherry . 114 . 3000#
    65# @ 42 reps 18:34

    mf . 200 . rx
    100# @ 50 reps 16:15

    jenn . 114 . 3000#
    65# @ 42 reps 18:00

    dr j . 180 . rx
    115# @ 44 reps 7:15

    guy . 180 . rx
    115# @ 44 reps 11:53

    one-2 . 170 . rx
    90# @ 56 reps 18:32

    lisa . 115 . 3000#
    45# @ 67 reps 13:56

    rey . 215 . rx
    95# @ 56 reps (supposed to be 53) 20:21

    turbo j . 155 . rx
    100# @ 50 reps 7:23

    russ . 155 . rx
    100# @ 50 reps 6:34

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  2. this challenge was taken by crossfit hypoxia, crossfit 324, crossfit agoge, crossfit grand junction and crossfit daytona.

    what a fun way to network and push one another...my idea would have been a video teleconference with some hot chocolate & marshmallows while watching lava lamps...then again thats just me. my thighs/quads are telling my cerebellum & medulla oblongata to never do that again. yes...i've noted it and promise to never do so.

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  3. that's just how we roll. we wanted to see the different effect produced by working this experiment in different capacities. not sure if 6 hours was enough recovery for this to be a true gauge, but my system was taxed in two distinctly different ways while working the two different load/rep schemes. was interesting and fun (once completed).

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  4. i decided to scale this workout for several people accordingly due to the reality that they wouldn't be able to accumulate 5000#. well, let me re-phrase that...they would have accumulated that total load, albeit they would still be in the gym as we speak @ 2234hrs. so, in reality it wouldn't be feasible nor would it be smart on my part to have them do so. it was clear that everyone's form would deteriorate quickly during this one. in order for the person who can only squat clean & jerk 75# correctly, and have them consecutively rep out rep after rep in orderly fashion while attaining a set load, one has to be smart not to over-tax them and over-work them. ESPECIALLY in an olympic lifting movement. the mere fact that it is an olympic lift i.e. fast, explosive and demands strict form/technique, means that the moment one starts to fatigue, is the exact moment one should rest and recover in order to prevent injury, not to mention a shitty example of movement. how many today during this workout realized "dude...that last rep really sucked and i'm really winded...i might want to put the bar down and recover a couple of seconds." you have to in order to stay true to the basics of the clean & jerk.

    the clean/jerk/snatch demands strict adherence to form and explosiveness. when fatigue sets in, put the bar down so that A) you don't embarass yourself by looking terrible at a gracious and beautiful movement, and B) you don't hurt yourself.

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  5. I really liked this workout. I want to try it again in the future, and cut my time in half. It seems like I rested more than i should have, but where do you draw the line between being fatigued, and keeping high intensity?

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  6. in classical olympic lifting for sport, you never perform to failure and fatigue. by training to failure and fatigue means that your movement has gotten slower which in turn, means that it is no longer an explosive movement. when you become fatigued in olympic lifting (clean & jerk/snatch), you have to rest and recover in order to maintain the consistency of speed, power and explosion throughout the lift, especially during the second pull.

    having said that, we are crossfitters. crossfitters are attempting to increase work capacity across broad time & modal domains. but what does this mean? what this means is, as a crossfitter, we are striving to be sufficient and achieve a high level of fitness at anything and everything no matter what the task. so our training has to cater to that goal. the caveat to this is that we have to train intelligently and be smart about the programming. we can't just do whatever and 'cross train' in circuit stations and perform them fast and call it crossfit...because its not.

    fatigue is a by-product of intensity. they go hand in hand. the more intensity you put in, the faster you fatigue. the longer you sustain and maintain your output, the longer your endurance. the longer your endurance with intensity, the fitter you become.

    now obviously, to do all of the above i just mentioned, you have to perform them with safe, efficient, effective proper form and technique through its full range of motion. period. no and's if's or but's about it. "but my legs hurt and i'm getting weaker...can't i just go to a partial squat? i'm starting to tire out and i can't go to full extension on the press/jerk...doesn't it still count?" of course not. not even close.

    everyone at some point has to rest. the secret to metcons is this: don't rest as much and go again...NOW. by pushing yourself harder and telling yourself to rest less, your body will adapt to the stimulus and it will make you better, stronger and fitter. the more and more you approach the metcon-type exertions, the faster your times will be. fran is a great example of this.

    in crossfit, we mix the olympic lifts in metcon type workouts. what happens a lot of the time is that we reach a point of pure fatigue and exhaustion, which equates to shorter range of motion and or failure. you have to rest/recover JUST ENOUGH to go fast and hard again.

    like coach glassman said, "you gotta have both" (referring to full range of motion and intensity...both at the same time - ALL THE TIME.)

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  7. Beautiful! A very interesting workout today.

    Rob/210/rx
    120#@44 reps. 7:38

    It seems that the new way of eating
    (Paleo somewhat) and "Linda" among other things are really starting to kick in.
    Crossfit Jax Programming is just too amazing.

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  8. Rob, kick ass job Bro-ham!

    This was a tough one for me; not sure at what point I crapped myself, but there it is. When will I be able to quit wearing adult undergarments Russ?

    Looking forward to the gala at CFSS tomorrow. Question--Do we have to do the WOD in order to get the beer?

    -Guy

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  9. rob - good on you man. in the words of bruce lee, "man, the creating individual, is more important than any style or system." the reason i quote this is because our programming is only what it is, due to the people that perform them. without the person doing the work, the program and 'system' is useless. so, rob, i appreciate the compliments and kind gestures...however, i thank you for doing the work and accepting the suffering. you are what it is.

    guy - i thought we had to drink before the wod?

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