Crossfit to pre exhust for kettlebell GS

Oct. 2 Friday



WO du jour:
Warm up: some Buddy Lee jump roping but not like he can. You got to appreciate a 35 dollar jump rope.

100 tire slams for a little functional work.

Indian clubs: I did not hit my head today.

50 snatches with the 12kg. kettlebell


Crossfit "Cindy" 5 rounds of 5 pull ups, 10 push ups,15sit ups and 20 air squats.

6 min snatch set with 16kg one hand change@ 16 rep per min.

Crossfit Cindy for 5 more rounds faster.

4 min of 20 kg snatch@ 14 reps per min.

21 mins of good work.



Now the method to my madness today was to pre exhaust my body for the snatch part of the training By using Crossfit Cindy. I pre exhausted somewhat my system so I was fatigued going into the snatch sets. Normally I use the AKC protocol of timed intervals to prepare for the 10 min time lifts, increasing the numbers and time when possible. However, I have old shoulders that hang by a thread so by going with high rep sets to achieve the 10 min work capacity is not in my best interest all the time.

Now the purest in GS will argue that this won't work that well, but I have evidence that it will based on past training for endurance events, that it will. The object of developing work capacity is to fatigue the body before the extremities. In my case, my arms will fatigue long before my body will due to larger arms, chest, inefficient technique and minimal range of motion. Therefore I did the snatches in a fatigued condition that felt like I in a 10 min set instead of a 4 min sets thereby saving my shoulders.

When I was training for 50 and 100 mile road races, I did most of my running on hiking trails with lots of rocks and steep inclines and declines with weighted packs. By training on trails provided me with a large work capacity that I could not get by running a flat roads at a low pulse rate.