From the Vault

23
Jan

From the Vault

Previously posted Jan.9/12

Most CrossFit workouts are in the 10-15 min range. They don’t need to be 30-120 min sweat-fests. And there are plenty of great reasons why.

1) Intensity – This is one of the pinnacles of CrossFit. Workouts done with functional movements at a high intensity. It’s easy to keep the intensity level high when the workout is 3-10 minutes. But can you keep that same level of intensity for an hour? Nope. That’s why a 400m sprint is a faster pace than a 10k. If the intensity isn’t high, you’re wasting your time.

2) Aerobic AND anaerobic – Dr. Tabata, and many other studies, have shown that high intensity intermittent training (HIIT) improves cardio, muscle-building, body composition, speed, strength, power and agility. Aerobic training alone only improves aerobic capacity while burning muscle. So why not get some bang for your buck and get all the benefits from the short duration, high intensity workouts?

3) Anabolic – It basically means to “build up”, while catabolic means to “break down”. The longer the workout, the more catabolic it becomes. The shorter CrossFit workouts, balanced with nutrition and rest, put your body in an anabolic state, letting you repair and build strength.

4) Goals – If you want better health and fitness, short duration, high intensity workouts are it. If you are looking at getting more specific with your training, maybe a marathon or a triathlon, then playing around with the longer workouts may help. I’m not saying you should never do a long workout. You should dabble in a longer workout a couple times per month. But the majority of them should be kept to within the 10-15 min time domain.

EMOTM for 7 min
Power Snatch + Snatch + OHS

EMOTM for 10 min
3 Cleans (mid-below knee-floor) + 1 Jerk

What do we do for abs?

What do we do for abs?

42 Responses

  1. Amanda

    Great picture!

    My coworker was at my desk yesterday talking to me about his gym routines, like he always does. He started talking about how he wants better abs, and about the machine he uses to work on them. He said: “I suppose you guys do something crazy to work on your abs”. I laughed (gently though, because my abs hurt too much to even sit up straight yesterday). I smiled and said: “yup”. I think I’ll show him this picture. 🙂

  2. Chantal L.

    Haha I love the picture!

    Cozy morning with Ginette… there was only her and I (and Kev)
    WU x 3 + mob + Burgener WU

    Build up to WOD weight

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    2 @ 65#
    5 @ 75#

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    [email protected]#
    [email protected]#
    [email protected]#

    Cleans felt good this morning? Which is rare or me… as much as I love them, I KNOW my elbows are not fast enough, although didn’t feel it this morning. I even have red marks on my shoulders to prove it.. which also never happens!

    1. Chantal L.

      Ohh and a great reminder article… we often forget the logic behind why we do certain things at CF!
      P.S. I clicked the link to previously posted… AWESOME PICTURE! 🙂

  3. Lora

    Love the pic!! I’m having a hard time recognizing people (for those whose faces I can see, that is). I’m not sure if its the sheer look of anguish or the fact that they are upside down…

    P.S. Nice looking shoulders Amanda (that IS you in the yellow, right?)

    Stuck around this morning after coaching 7am to play around in “The Lab”.
    Snatch practice (split)
    45(5)-65(5)-85(3)-95(3)-105(2)-115(1)-120(1)….. 5# PR! 🙂

    1. Amanda

      haha yes, it’s me, Terri-Lynn, Terry, Patrick, Jason, and Dave – in that order. Although Terry is mostly hidden behind Patrick. 🙂

  4. Leslie

    Great pic of everyone! When I opened the pic full screen, Patrick’s expression really helps to explain the after effects of this WOD.

    Yesterday it hurt to breathe, laugh, eat, move, etc… Made me feel like I was sporting 6 pack abs though:) 🙂

  5. Heather Colleen

    WU x 2 (with ring hang, kip, and TTR progression) + Burgener WU

    That was my very first time ever hanging from the rings. I was so scared, but I managed to try kipping and swinging my legs up to about 90 degrees.

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    35#
    My shoulder is ready to try 40# or even 45# OHS. My mind…is getting there.

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    65# – 9
    70# – 1
    Should have gone heavier.

  6. jack

    WU x 1

    Practice doubles and pistols

    Burgener warmup

    WOD:

    EMOTM for 7 min
    Power snatch – Squat Snatch – OHS
    1-3 min did 85#
    4-7 min did 65#

    Really having trouble with my squat snatch. Keep leaning forward too much

    EMOTM for 10 min
    Squat Clean (Hang, below knee, floor) – Jerk
    All rounds at 135# Need to go more shallow with the dip.

  7. Joanna

    EMOTM 7 Mins
    P Snatch + Snatch + OHS

    55 55 60 60 60 65 70

    EMOTM 10 Mins
    3 Cleans (mid, below knee, floor) + 1 Jerk

    70 70 75 75 80 85 85 90 95 100

    Enjoyed doing these complexes today, it’s been a long time since I’ve been able to have fun with a barbell and go somewhat heavy 🙂

  8. Crystal

    WU X 2 Should of been 3 but ran out of time.
    Group Mob
    Burgener WU

    EMOTM for 7min
    Power snatch – Snatch – OHS
    EMOTM for 10min
    3 Cleans +1 Push Jerk
    Tougher than I thought it was going to be…and that folks is Crossfit! 🙂

  9. Blake

    WU x 1

    Group Mob / Burgener Warmup

    WOD:

    EMOTM for 7 min
    Power snatch – Squat Snatch – OHS
    1-4: 85#
    5: 95#
    6-7: 85#

    First time doing any snatches in a long time, but wrist felt ok and form was “adequate”.
    Still a bit too wide on my landings.

    EMOTM for 10 min
    3 (Squat) Cleans @ 135#: (mid + below knee + floor) + 1 Jerk

    Heavy. Bottoming out on squat which was causing extra lower-back stress.
    Need more practice with consistent squat depth across all movements. Jerk was fine.

  10. Kevin Mack

    WU x 1
    Group Burgener WU

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    50# – 2
    55# – 2
    60# – 2
    65# – 1

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    75# – 5
    80# – 4

    Tried to do 100# but right wrist is bothering me today.

  11. Sebastian

    WU x 3

    Group Mob / Burgener Warmup

    WOD:

    EMOTM for 7 min
    Power snatch – Squat Snatch – OHS @85#

    EMOTM for 10 min
    3 (Squat) Cleans @ 135#: (mid + below knee + floor) + 1 Jerk

    Failed the clean from floor in round 7 and did not have time to try again.

  12. WU x 3

    Group Mob + Burgener Warmup

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    @115# throughout all sets

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    @145 throughout all sets

    Fun class Jeff!

  13. Jackie

    Mob
    No wu – was late. (This work thing is overrated. Part of me wants to say…. Umm that’s nice but can we wrap this up? I have a crossfit class to attend. However that’s not very HR of me)

    WOD
    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    45×5 (failed due to really poor form on the first 2 sets)
    50×2
    55×1
    60×1
    It was last summer that I did an OHS and Jeff was my coach…. At that time I was frustrated at 35, and he made me go lower to 20…. Today!!! I got 60…….. PR of 25lbs pretty good for 6months or more of not doing them 🙂

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    60×5
    65×3
    70×2 ( failed on last rep, and I was told to do it again. 🙂 thanks Jeff

    Everything felt extremely heavy today.

    Thanks Jeff great class!

  14. Jenn Brander

    EMOTM for 7 min @ 75#
    Power Snatch + Snatch + OHS

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    [email protected]# *Weight felt great at first….
    8=FAIL *I could no longer grip, then couldn’t get under the bar… My hands were re-ripping. I need to focus more on my hook grip and the re-grip process back into a hang.
    [email protected]# *Easy peasy… Went down so I wouldn’t Fail anymore.

    Thanks a lot Jeff.

  15. Spencer

    WU x 3 + mob + Burgener WU

    Build up to WOD weight

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    2 @ 55#
    2 @ 65#
    2 @ 70#
    1 @ 75#

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    [email protected]#
    [email protected]#
    [email protected]#

    Practiced OHS and did 3 sets, one of 5, one of 4, one of 3 @75#. They started to feel better. Going to start working on those movements more.

    Got my first 40 # pistol

    great class jeff 🙂

  16. Chris

    WU x 3 + mob + Burgener WU

    Build up to WOD weight

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    @ 115#

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    5 @155#
    3 @165#
    2 @175#

    Got 40# pistol, didn’t have much choice as you can see in the post above.

  17. Valerie Arseneau

    Mob + WUx2 + tip toe ring dips

    Group Mob + Burgener WU

    EMOTM 7 mins
    Power snatch+ snatch + OHS
    40-45-50 x3 – 55- 60.

    With the exception of the last one when I lost balance a little, the snatchs went very well! Could of done more weight but my shoulder was being a dick.

    EMOTM for 10 mins.
    2 cleans (1x hang, 1x below knew and 1x floor) + 1 jerk
    55-60-65-70×3 – 75 x2 – 80×2

    Cleans were a challenge at the end. shoulder was bugging me in the rack position.

    Practiced some wall climbs after.

    Shoulder and wrist are being sketchy… overdue for some physic… 🙁

  18. Darrell Dryden

    Wux3
    Scaled emotm 7 min
    Power clean, clean, front squat
    135×3 155×3 175 x1
    Emotm 10 min
    Hang, below knee, power clean, and jerk
    135×2 145×2 155×2 165×2 175 x2

  19. Andrea

    Mobility
    WUX3
    Group Mobility/ Burgener WU

    EMOTM 7min
    Power Snatch+Snatch+OHS
    1-3 #50
    3-4 #55
    5-7 #60

    EMOTM 10min
    3 Cleans+ 1 Jerk
    (mid thigh/ below knee/floor)
    1-4 #60
    5-6 #65
    7-10 #70

  20. Mario

    Mob + WU x 3 + Group Mob + Burgener WU

    GHD Situps x 20
    GHD Hip Ext. x 20

    EMOTM 7 min – P.Snatch + Snatch + OHS
    – R1-6 115#
    – R7 135#

    EMOTM 10 min – 3xClean (Hang, Below Knee, Power) + Jerk
    – R1-6 155#
    – R7 175#

    *(Reps for both EMOTM sets all done “touch-n-go”)

    Deadlift 10-10-10-10-10
    95-105-115-125-135#

    WOD: 15-12-9
    – Front Squat 95#
    – Ring Dips
    Time = 4:24

    Upscaled version of the prep class WOD, got hung up on the dips a bit, all FS unbroken. Good little burner.

  21. WU x 1 (late) + mob + Burgener WU

    1st WOD strength
    55-65-75-85(PR snatch)

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    @ 75lbs

    2nd WOD strength
    75-85-95-105

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    4 @85 lbs.
    4 @95 lbs.
    2 @105lbs.

    I enjoyed it a lot!! 🙂

  22. Sarah

    WU x 3 + mob + Burgener WU

    Build up to WOD weight

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    @45 #(2) – 50#(5)

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    8 @ 75#
    2 @ 80#

    Thanks Jeff!!

  23. Jen C

    Mob + Wup x 3 (ring dips and regular situps today)
    Group Mob – need to work on foam rolling the legs more)
    Burgener Wup

    EMOTM for 7 min:
    Power Snatch + Snatch + Overhead Squat
    35, 35, all the rest at 40lbs (too much in my head and form was not always great – seem to want to go to the toes and not drive down in the heels) 🙁

    EMOTM for 10 min:
    3 Cleans (mid, below knee, floor) + 1 Jerk
    55, 55, 55 or 60 not sure here, 60, 60, 65, 65, 65, 70, 70

    Tried the ring inverts + skin the cat
    Thank you Cam and Jenny

    Great pics today guys – both recent and past 🙂

  24. Steph L

    Mobility
    WUx3

    Group Mobility

    EMOTM for 7 min
    Power Snatch + Snatch + OHS
    (6) 65# (1) 70#

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk
    (5) 85# (5) 90#

    Great Class Jeff thanks!

  25. Dave H

    EMOTM 7 Mins
    P Snatch + Snatch + OHS
    115

    EMOTM 10 Mins
    3 Cleans (mid, below knee, floor) + 1 Jerk
    155, 175 last two rounds.

    Bar and regular MU practice – thanks for tips Jeff, great class!

  26. CAM

    WU X 1

    WOD1: EMOTM for 7 mins: 4 at 85# and 3 at 105#

    WOD2: EMOTM for 10 mins: 5 at 135# and 5 at 155#

    Cashout: Skin the cat

    Came in with every intention to switch the workout due to my left shoulder joint really bothering me after the ring inverts class. Coach Jeff used the Voodoo floss band on my shoulder and it felt ah-mah-zing after. still took it easy though due to paranoia.

    Awesome class and eternally grateful for the help today Jeff, I could have bro-hugged you today! So inappropriate LOL

  27. Frank

    WU x 2
    groub mob
    Group Burgener WU

    EMOTM for 7 min
    Power Snatch + Snatch + OHS @ 115#

    EMOTM for 10 min
    3 Cleans (mid-below knee-floor) + 1 Jerk @ 155#

  28. Ryan F

    – MOB
    – WUx3
    – Group MOB
    – Burgener WU

    EMOTM 7
    – Power Snatch + Snatch + OHS
    75# all

    OMOTM 10:
    3x clean (varied as per post at the top) + 1x Jerk
    95# all

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