Previously posted Jan.9/12
Most CrossFit workouts are in the 10-15 min range. They donβt need to be 30-120 min sweat-fests. And there are plenty of great reasons why.
1) Intensity β This is one of the pinnacles of CrossFit. Workouts done with functional movements at a high intensity. Itβs 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. Thatβs why a 400m sprint is a faster pace than a 10k. If the intensity isnβt high, youβre wasting your time.
2) Aerobic AND anaerobic β 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 β It basically means to βbuild upβ, while catabolic means to βbreak downβ. 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 β 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. Iβm 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
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. π
Along with the picture also add that sprint training with proper body position/form will work the core. π
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!
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! π
Thanks again for joining me Chantal at the 6am class….it was very much appreciated! π
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! π
haha yes, it’s me, Terri-Lynn, Terry, Patrick, Jason, and Dave – in that order. Although Terry is mostly hidden behind Patrick. π
Terri-Lynn then me, sorry
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:) π
haha yes!! That’s what I felt like too! You can’t see mine really but I now KNOW they’re there! π
I am having trouble bending forward to get the remote control!
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.
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.
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 π
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! π
WU x 1
Group Mob / Burgener Warmup
WOD:
EMOTM for 7 min
Power snatch β Squat Snatch β 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.
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# β 5
80# β 4
Tried to do 100# but right wrist is bothering me today.
WU x 3
Group Mob / Burgener Warmup
WOD:
EMOTM for 7 min
Power snatch β Squat Snatch β 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.
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!
Nice weights on both Patrick!
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 π
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. π thanks Jeff
Everything felt extremely heavy today.
Thanks Jeff great class!
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.
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 π
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.
Hahaha!
great class Jeff π
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… π
If your shoulders and wrist are being sketchy, don’t be doing wall climbs π
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
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
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.
2nd EMOTM set should read….
R1-9 155#
R10 175#
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!! π
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!!
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) π
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 π
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!
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!
WU x 1
WOD1: EMOTM for 7 minutes: 65lbs (1-7)
WOD 2: EMOTM for 10 minutes: 85 (1-5) 95 (6-8) 105 (9-10)
Thanks Jeff!
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
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#
WUx 3
Group MOB
Butgener WU
EMOTM: 7min
Power Snatch, Snatch, OHS
55#x4
65#x3
EMOTM: 10min
3 Cleans + 1 Jerk
65#x3
75#x4
85#x3
– 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