Sunday, November 7, 2010

Monday 101108 "DT"

***reminder, no 10am class this Monday***

Five rounds for time of:
70/50kg Deadlift, 12 reps
70/50kg Hang power clean, 9 reps
70/50kg Push jerk, 6 reps
Post time to journals/chalkboards.
Compare to 100415

***This might look to you like a LONG wod.  It is short.  It is fast and powerful.  It takes Jason Khalipa 6+ minutes to do it as prescribed.  We will scale this so that it is limited to a 10 minute time domain.  Do you think Jason's 1RM for deadlift is remotely close to 70kg? His clean?  His jerk?  No way.  This is done with a relatively "light" barbell... and is done fast.  Of course, great mechanics, but fast.  Here is a way to look at scaling by percentages:
Deadlift- perhaps 30% of 1RM
Clean- about 40-50% of 1RM
Jerk- roughly 40-50% of 1RM
Finally- if you have a weakness among these 3 lifts- make sure you use a weight you can handle for that weakness.  Be smart- not pigheaded.  Finish fast... finish like Matt and Tracy did yesterday in the Muddy Buddy run/mountain bike race!  Congrats guys.. .great 2nd place win :)  You turned in a solid performance in the name of CrossFit Malibu.

Matt and Tracy took a quick trip back into the world of run/bike in a longer time domain and found that CrossFit served them well.  Matt did the race last year- and yesterday beat his time by about 5 minutes... with FAR LESS training time and now able to do heavier deadlifts, many more pull ups, etc.  Tracy is definitely much quicker and stronger and is a model overhead squater at the Hut. 

Matt and Tracy are BOTH Ironman Triathlon finishers and have seen the light...Maybe we need to get some CFM hats, eh Tracy?!  Perhaps their TRI-friends Shelly and Andy will test out some CrossFit :)  Great race to you all.  Congrats- now lets get ready for Spartan Race!

No comments:

Post a Comment