Monday

Clean and Jerk

5-5-5-5-5

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Never underestimate the importance of heavy days for your all around fitness and healthPower, which is equal to intensity,  is the independent variable most commonly associated with maximizing the rate of return of adaptations.

Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress.  Now who doesn’t want all that?  Additionally, Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.  Who says we don’t do cardio?  When was the last time you did a CrossFit workout and didn’t increase your heart rate? -Adapted form the CrossFit Training Guide, 2006.

Check out Coach Burgner training the clean and jerk here. It takes a minute to load.

Aahalloween2008_2

Anna and Alan, I’m scared just thinking about it.

Comments

  1. Matt :

    That is seriously scary!
    Congrats to my best friend in Chicago, Mikey Boyle, for completing his first full Ironman. Overall time: 10h, 14m, 46s. That’s roughly 10 hours more than we CrossFitters will probably compete for. I’m trying to get Mikey to follow Brian MacKenzie’s CrossFit Endurance program for next year’s training. I’ll keep you updated… Congrats Mikey!

  2. Matt :

    10 min SSST 16kg
    Matt 271
    Anthony 263
    “Jackie”
    Matt 6:41
    Anthony 9:56

  3. cherie :

    Amy: 55,65,65,65,65
    Anna: 95,105,115,115,95 (Power Cleans)
    Matt: High of 205 (Squat Cleans)
    Anthony: High of 165 (Squat Cleans)
    Jared: High of 125
    Cherie: 95,105,65,105,failed third of 115
    Elements 2
    3 rounds for time
    400m run
    15 push press
    30 sit-ups
    30 squats
    Kiley: 17:35
    “Jackie”
    Cherie(45#)12:22

  4. Alan :

    Alan: High of 135 (Standard weights at St.61) Did not feel comfortable without someone watching my form (and catching the weights from the top! LOL)

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