Snatches!
Increasing work capacity across broad time and modal domains
Whenever the “what is CrossFit?” question comes up, the above headline is a very clear and concise definition – but you can’t stop there – you’ll be forced to elaborate, the statement serves as the perfect foundation for further discussion.
What’s a great example? How about one of the best examples – Snatches!
WOD – Isabel
- 30 snatches
- Men RX 135 lbs
- Men scale 95 lbs
- Men noob 75 lbs
- Men beginner 45 lbs and less
Christian’s time: 7:56 – 75 lbs
Christian says, “Snatches are tough. Keeping count for 30 is tough. Not counting drops is tough. …all this at only 75 pounds. Snatches are definitely the most technical of all the Olympic lifts, but the amount of work* performed is huge, thus, the amount of power** generation is also a factor.
* Work is defined as
Work = Load x Distance
** Power is defined as:
Power = Work(Load x Distance)/Time
If you can perform the same work, for more repetitions, in the same amount of time, you are said to be increasing your power. Similarily, if you can perform increased work (i.e. increased load) in less time, you are said to have increased power output.
This is one of the key concepts behind CrossFit and basis to functional fitness.
A Day Ahead of CrossFit HQ
Today’s WOD was run a 5K; but, yesterday, after doing the clean and jerk WOD, I headed out to the Jones Bridge trails and tore up some trail running.
I guess I’m a day ahead {wink}
This is great since I’m pacing my 13 year old step-son tomorrow in the Doug Kessler Lightning 10K in Sandy Springs.
Go Austin! …win the 1000 bucks
A Little “Chief” Salad
4-5 mile trail run last left me a little fatigued. Since my 100-miler, short bouts of energy expenditure leave far more wiped out than before. It’s very odd, but I think I understand how such a tremendous effort wrecks so much of physiology …endocrine system, immune system, and of course the usuals like muscles, joint, ligaments, tendons, on and on.
Custom WOD – “Chief” Salad
Oly warm-up:
- Berg warm-up
Light oly lifts – three rounds of
- 3, 75 lb snatches – some ground, some hang, some mid
- 3, 75 lb squat cleans
- 12, 75 lb overhead squats
Three rounds:
- 3, 135 lb hang power cleans
- 6, push-ups
- 9, squats
Then,
- 3 x 4 x 5 x 6 x 7 pull-ups (25 total)
- 1 minute jump rope
- 20 75 lb good mornings (2 sets)
Fight Gone Bad in Atlanta
What a great CrossFit event!
This was CrossFit Metro’s first CrossFit affiliate event and I had a blast. Granted my Fight Gone Bad score was nothing to brag about at 226, but seeing as how I am still recovering from a nasty 100-mile mountain trail race, I’m just happy I was able to get through it – and have fun throughout the workout.
CrossFit North Fulton did a great job hosting the event.
CrossFit RX has a link with various Fight Gone Bad photo galleries from the event.
We did it! 100 Miles
…actually 102.6 miles, but who’s counting?
It was an amazing experience consisting of complete physical, mental and emotional breakdown. You really learn what you’re truly made after 38 straight hours navigating the rugged trails of Northern Minnesota.
Read about here:
Superior Sawtooth 100-mile race report
…and let us know what you think.
We’ll be recovering for awhile, but hope to be back in the game very soon.
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CrossFitMetro.com Information
CrossFitMetro.com
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"Just'a couple of dudes CrossFit Training in Metro Atlanta, GA"4007 Ancient Amber Way
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Norcross, GA (Peachtree Corners area)
Phone: 704.FAR.THER
email: christian@crossfitmetro.comWe are NOT a CrossFit facility nor open for membership; however we recommend CrossFit Atlanta for those seeking an well-organized, successful box"
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