Thursday – March 14th, 2013

CrossFit = Constantly Varied Functional Movements Performed at High Intensity
So far this week we have performed rowing, lateral box jumps, push ups, deadlift, power clean, front squats, press, back squat, push jerk, pull ups, overhead squats, kettleBell thrusters, and knees to elbows.  And that is just in the actual workout.  We have done a good number of other movements in our warm ups.  The list of different movements is the “Constantly Varied” portion.  Functional is Deadlift=picking something up of the ground, Power Clean=bag of rice or flour unto our shoulder to carry it, Front Squats= Getting up out of a chair while holding something in our arms, Press= putting something on a high shelf.  Most movements we do in CrossFit you can find direct real world application.  The High Intensity is what we strive for.  High Intensity or Hard Work is what get results.  You I know both know that Hard Work is what gets results.  Everything truly rewarding in life comes after hard work and often long suffering.  Our careers, family, and relationships take years to fully develop.  Being healthy will take constant work over your lifetime.  You come to Mission CrossFit because it is awesome.  Great people, good coaches, and an awesome workout.  Let’s make it all even better.
Workout Strategy
You may have already noticed the Snatch is the strength of the day.  It is also one of the two movements in the workout.  Why would we do this?  To get the most out of our workouts we must know where we currently are.  After the strength you will know right where your Snatch capability is.  This will allow you to pick the most appropriate weight to get the highest intensity (power output) from the workout.  Going to light will not produce as high a power output (MassXDistance/Time) since weight is multiplied by the distance you move.  If you go to heavy then your time will be longer because of needed rest which will decrease your measurable power output.  So the trick is to use a percentage of your 1 rep max to hopefully get the best return in your workout.  A good percentage will be 50-60% of your 1 rep max.  The snatch is a very technical lift.  If you need to go light and you can move through it quickly then great, do the burpees really fast and you’ll get a good workout because you overall power output will still by high.  I can Power Snatch 155#.  So the 95# weight is 61% of my one rep max.  Right on the edge of what I suggested.  I will break up the first round of snatches into two sets of 6 done every 30 seconds.  I will start by burpees at the 1 minute mark.   I plan to do all the burpess at 1 every 4 seconds to make sure I stay quick but not so fast that I can’t do 6 snatches when I go back to the bar.  I will break up the second set of snatches into 6 and 3 starting every 30 seconds just like the first set.  I don’t plan to break up the snatches for the last two sets.  My burpess will stay at 4 seconds per rep until the final three which are just done as fast as possible.  With small amounts of time which are also my break between snatches and burpees and back to Snatches I plan to finish the workout between 4.30 and 5 minutes.  I believe you can finish this workout in under 7 minutes.  Even if it takes you 8 seconds to do each Burpee then you will still finish under 7 minutes.  Again, you must know where you are.  We do enough burpees that everyone should know how long it takes them to do one.  There are only 30 total burpees broken down into 4 sets.  Stay positive and be strong.
Workout of the Day
Strength of the Day                                                Push Press: Power Snatch: 10 minutes to establish a 1 rep max
Level 1: For Time 12-9-6-3 repetitions of:

Power Snatch


 Level 2: For Time12-9-6-3 repetitions of:

Power Snatch, 55/45#



Level 4: For Time12-9-6-3 repetitions of:Power Snatch, 75/55#


Level 4: For Time 12-9-6-3 repetitions of:

Power Snatch, 95/65#


To Get More Awesome – 24 jump switch lunges

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