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.
Fight Gone Bad | Atlanta CrossFit Affiliate Challenge
The date is September 13th at 9:00am and CrossFit North Fulton will be the host. The workout will be Fight Gone Bad. This is a great way for your athletes to prepare for the third Fight Gone Bad on September 27th! As we discussed in our meeting there will be a charge from now on to compete. The cost is $15.00.
Screwing the WOD
I read the CrossFit HQ site incorrectly this morning and ended up doing push PRESS, instead of push JERK …{sigh} I suppose I can blame it on it being early in the morning and a foggy brain.
Wednesday WOD
- Push Press 3 x 3 x 3 x 3 x 3
Warm up: Berg warmup, 8 pull-ups, 10 push ups, press with bar 95lbs and 115lbs
- 135 lbs
- 155 lbs
- 175 lbs {missed first – no count}
- 165 lbs
- 165 lbs {missed third, racked and then got last rep}
- 155 lbs
Summary: even though I negotiated an unperscribed lift, I did experience an increase in strength. I finished the training with two more sets of kipping pull-ups, continuing to work on my kip.
CrossFit Metro is on Vacation
…but still training, low-key style, on the beaches of Destin, Florida.
Some of the adaptive variety consists of:
- Two-mile soft-sand power hikes
- Hotel weight room machine silliness
- Treadmill tabatas
- Two-mile kayak rows
- Seven-mile runs through Henderson Beach State Park
- Pull-ups on beach jungle gyms
- Beach handstand walks
- …and of course, a little bull-riding
…back to normal training, Monday, July 14.
Cheers!
Peachtree Road Race Warm-up
The Atlanta Peachtree Road Race is the not only the World’s largest 10K, but largest organized race of any length. Larger than the New York Marathon, Boston Marathon, on and on… Christian Griffith, founder of CrossFit Metro will be running the race in time group 1A – give a shout out if you’re out there!
WOD – Peachtree Road Race warm-up
Two rounds of:
- 20 pulldowns (105 lbs)
- 20 pushups (fast)
- 20 air squats
- 10 OH squats
- 10 shoulder stretches
Finish up with:
- Hip, back and glute stretching
- 20 minutes swimming (slow)
Good luck to all the Peachtree runners. Have a happy Fourth everyone!
And as always, …Get some!
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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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