Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
PERFORMANCE ME
JOURNAL OF HEALTH & ATHLETIC EXCEL
Sign up to vote on this title
Useful
Not useful
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
Volume 5 . Issue 59 . December 2009
4 All Growth Begins with Pain: Planning Your Trai ing, Part 2 Matt Foreman
The next in Matt’s series on planning training programs You're Reading a Preview
7 Percentage-Based Unlock full access withMEBB a free trial. Michael Rutherford
An update to the MEBB program that adds guidlines for load Download With Free Trial
8 14-15 Training Ryan Kyle
Sandusky Weightlifting’s 14-50 y/o program Sign training up to vote on this title
Useful
Not useful
11 The Importance of Technique for the General Greg Everett
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
1
Download
Info The Performance Menu is published monthly in digital format by Catalyst Athletics, LLC.
On the Cover Michael Rutherford
Layout & Design Greg Everett
Subscription Subscribe online instantly at www.cathletics.com
Back Issues Backissues are available at www.cathletics.com All content copyright Catalyst Athletics, LLC and its respective authors. Unauthorized reproduction or distribution is prohibited by law.
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
Contributors
Greg Everett is an NSCA Certied Strength & Conditioning Specialist, USA Weightlifti Level III CrossFit Training, RKC kettlebell instructor, owner of Catalyst Athletics in N County, CA, and co-publisher of The Performance Menu.
Matt Foreman is the football and track & eld coach at Mountain View High Schoo You're Reading a Preview A competitive weightliter for twenty years, Foreman is a four-time National Cham medalist, two-time American Open silver medalist, three-time American Open b two-time National Champion, 2004 US Olympic Trials competitor, 2000 Unlock Collegiate full access with a free trial. Championship Team USA competitor, and Arizona and Washington state recordalso First Team All-Region high school football player, lettered in high school wrestli high school national powerlifting champion, Download With Free Trial and a Scottish Highland Games comp has coached multiple regional, state, and national champions in track & eld, p weightlifting, and was an assistant coach on 5A Arizona state runner-up football a
Scott Hagnas is owner of CrossFit Portland. He is certied as a CrossFit level 2 train Strength Training (clubbell) instructor. He has been riding BMX atland for 26 year and has lmed/produced/edited several BMX plus several train Signseries up toofvote onvideos, this title formerly competed in bicycle trials, placing second in amateur in the World Champ Not useful Cooking is one of his favorite pastimes. Useful
Ryan Kyle is the coach of Sandusky Weightlifting, which has produced both scho team and junior world team members.
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
Weightlifting | Matt Fo
All Growth Begins with Pain: Planning Your Trainin Last month’s article took a broad look at competition planning. We examined some of the important issues a competitive weightlifter must address such as how many meets to compete in within a given year, anticipating distractions, and prioritizing which competitions are most important. That was step one. This month, we will be taking baby steps fo rward to the next step in the planning process.
time you put on your shoes, go to failure e new personal records every week...I mean going wild animal-style for this one, right?
You can train like that if you want to. Mo body will feel great for a few weeks an likely, you will run into a brick wall. Fa mental burnout and emotional destructi you curled up in the fetal position and Once a competition has been chosen andYou're put onReading the teenage girl whose mom just conscated a Preview calendar as one of your priorities for the year, it’s time books because you decided to train to plan out a training cycle that will produce thefull best mule with Unlock access with a free trial.no ideas about how to use p possible results at the contest. For the sake of example, intelligence. Hey, don’t feel bad if I just de we will assume that the contest we are training for in training life. I’ve been there and made e Download With Trial and then I ran into a coach this article is a national championship, top priority-type I Free just listed, of situation. In other words, this is a meet where we how to build champion weightlifters the w want to hit the biggest lifts in our capability. This is not Pollack knew how to paint and get drunk a training meet, and we will be specically devoting a large time period to get ready for it. The qualifying Program design, friends. That’swhat w to vote Next on thismonth, title total has already been made, the meet is a few months about Sign this up month. we nis Useful useful a basic tr toNotstructure away, the travel arrangements have been gured with a look at how out, the boss gave us the time off work, a neighbor And as always, we will provide informatio has agreed to feed the dog while we’re gone, and it’s benecial to hardcore weightlifters and
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
a monopoly on successful training methodology. But the Calpians have been one of the most accomplished weightlifting programs in America for twenty years and John Thrush is clearly one of the greatest coaches in the sport. That’s why this information starts where it does. It is also crucial to state that the ideas in this article are not only from the Calpian approach. Several ideas from different coaches and programs will be used.
Now, down to business... I’m a big fan of putting training plans down on paper. Most athletes like it when a coach gives them a typed program that tells them exactly how they will be training during the weeks leading up to a contest. Before the typing starts, let’s get three important questions answered: 1) What weights does the athlete want to lift at the contest? 2) How many days a week will the athlete be able to train? 3) How many weeks are there until the contest?
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
88 3x2 90 2x2 1 93x2 96x2 85 3x1 98x2 100x2 103x1 106x1 108x1 Meet Week
122 5x1 24 3x1 126 3x1 128 3x1 115 3x1 131 3x1 134 2x1 137x1 140x1 143x1
NOTES:
- These lifts are not all supposed to be p the same day, obviously. In next month’ will examine how to properly plan which e trained on Monday, Tuesday, etc. This ch to mean that sometime during week one snatch 86 kilos for three sets of two reps, ve singles, and back squat 160 for three
- Only the SN, C&J, and BSQ were pla example chart. For an actual program would want to plan out the loading prog the major exercises the lifter performs.
We’ll use a hypothetical lifter named Terry for Reading this - aOnly the top weights of the workout are You're Preview article, got it? The questions will be answered for Terry’s chart. Warm-up sets are not included, particular abilities and circumstances. chosen at the athlete’s discretion. Unlock full access with a free trial.
1) What weights does Terry want to hit? Currently, Terry’s - In the early weeks of the program, lig Download With Free Trialwith a higher number of repet best ofcial competition lifts are 105 in the snatch and are used 140 in the clean and jerk. At the contest we’re training latter weeks, heavier weights are used for, Terry expects to lift 110/145. His best back squat is repetitions. 195 kilos and his best front squat is 170 kilos. - The lightest weights at the beginning of Sign up tolight, vote on thisthey title are still a 2) How many days a week will the athlete be able to are relatively but Useful Not useful of train? Terry will train ve days a week for this contest percent Terry’s highest ofcial lifts. Wh this program, the rst thought in his head (Monday, Tuesday, Wednesday, Thursday, and Saturday) be that the 86 kilo snatches and 160 kilo
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
the athlete’s capabilities will be on a given day. A he will compete successfully and make 1 wise coach will have some exibility when it comes contest. If Terry makes all of the lifts on to watching the athlete and determining how much through week eleven, the coach might w weight Terry should attempt in the workout. In other his competition attempts as follows: words, let’s say we get to week nine and Terry is scheduled to snatch 103 on Monday. Terry is warming SN 1- 103 C&J 1- 137 up and going through his workout, and he snatches SN 2- 108 C&J 2- 142 103 kilos like it’s an empty bar. Terry is red up, he feels SN 3- 110 C&J 3- 145 good, and he wants to try 106 to break his personal record of 105. In that situation, my advice would be Several variables could come into play he to put 106 on the bar and let Terry nail it. Even though If Terry is at the meet, he has just co he wasn’t scheduled to snatch 106 until week ten, second C&J with 142 and he has a chanc you have to strike while the iron is hot. If Terry misses competition with 147, then it’s time to dev the 106, the coach has to make a decision based on plan and put 147 on the bar. Likewise, le what the miss looked like. If Terry put a slow, dragging training hasn’t gone well and he hasn’t b pull on the 106 and barely got it overhead before it snatch anything heavier than 100 prior t came down and nearly decapitated him, I probably Given this situation, starting him with 103 wo wouldn’t advise more attempts at 106. I would tell roll of the dice. He might get lucky and hit Terry to go back down and snatch 96, then 101, and smart money would probably start him w then possibly another shot at 106 if he is still looking weight that he has made consistently in tra sharp. The main point to remember is that you don’t coaches don’t set up their athletes to bo want to get trapped in the land where your athlete is missing snatch after snatch after snatch, and you’re What we can learn from all of this, and simply beating a dead horse. Sometimes, Terry might continue to learn next month in the third i get lucky and nail the 106 after missing it eight times. that good planning is good coaching. Know change the plan is also good coaching. An More likely, he will continue missing and all the heavy attempts will leave him shot to hell for his next workout of the ne points of your program or yo tomorrow. of strength training, the one overwh You're Readingarea a Preview is that you simply have to be willing to w - Although it’s important to be exible, be smart hard if you Unlock in fullthe access with a free trial. want to get better. In Greek early weeks of the program. If Terry is in week two and a man named Sisyphus was forced to sp has just nished his fth and last C&J single with 122, rolling a huge boulder up a hill. If he g Download With Free Trial don’t get carried away and say, “Jeez, that 122 was relaxed, the boulder would roll down the easy! Let’s work up to 142!” Hold on, Jethro. The 122 would have to start all over again from was easy because it was supposed to be easy. Keep The idea here is that Sisyphus had to ap the leash on Terry for a few more weeks and let him pressure and effort into pushing on the b strain against it like a dog who wants to run. When lapse in concentration or momentof wea Sign upistowhat vote on this title you nally cut the leash, he’ll be primed and ready to setback. This training often feels like Usefullike. Not useful feels explode. life often Building your business o children becomes a constant battle whe - For those of you who are not competitive weightlifters, a gallon of effort only produces an inch of
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
CrossFit | Michael Ruth
Percentage-Based MEBB
One poor assumption I have made with regards to If you don’t have a max for an athlete lecturing on the Max Effort Black box deals with the some conservative projections and have athlete’s experience with nding the daily max effort. Here you go. I’m up there babbling about nding that best effort for 5, 3 or 1 on a particular move and then suddenly MEBB PERCENTAGE BASED PROGRAMMING it hits me—The majority of my audience is lost. I often times get the same tilted head, glazed over look my WEEK 1 Week 2 Week 3 Airedales give me when I’m talking to them. It’s bad 5@55% 3@63% 1@70% coaching on my part and I regret that. Failure breeds 5@63% 3@70% 1@77% innovation. So now we have another way. You're Reading5@70% 3@77% 1@85% a Preview 5@77% 3@85% 1@93% After a month on the road, in front of friends, coaches, 5@85% 3@93% 1@100-101% Unlock full access with a free trial. and athletes I returned to base to tweak out a thing or two. I broke out some training logs, a calculator and Download can Trial already anticipate the outcry at excel spreadsheet and found an alternative route toWithI Free working through the three weeks rep rotation. This is percentages. Yes, you can round up to nothing new to those who follow, practice and study percentages to make your chart neat an the world of strength and conditioning. It’s just a method that I have avoided to keep things a bit less You can also make your own chart with M Sign up to vote on this title friend to h cumbersome and a bit more intuitive. a business/accounting or math Useful Not useful like me. As a refresher, a particular movement is selected from an inventory of total lower and upper body 1RM 101% 93% 85% 77% 70% 63% 5
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
Weightlifting | Rya
14-15 Training Program This month the training moves into the third program known as the “14-15 training program.” To begin let’s recap on the previous two programs to make sure the goals were accomplished before moving onto even more specialized training. In the beginner program the goal was to teach the lifts in a manageable way as well as to begin to build snatch and clean and jerk specic strength. The goal of 13&U training was to incorporate more full lifts, the power versions, pulls and with the use of certain teaching aids (lifts above You're Reading a Preview knee and jerks from the rack) continue learning the snatch and clean and jerk. With completion of full these Unlock access with a free trial. two programs, taking approximately three years, the move to more specialized training is appropriate.
Download With Free Trial
The 14-15 program represents a turning point in our training system. First, it becomes increasingly specialized as the total number of exercises has once again been reduced this time from ten to eight. The lifts from above the knees have been eliminated along with the jerk from rack and the back squat has been added. Second, we have added a fth day of training maxing out the number of training days we have to
up to vote on this title that theSign intensity of training for each week same as itUseful was for theNot 13&U. There is a logic useful this; with the addition of a fth day of tra increases no matter what, even with the
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
days of squatting with the addition of the squats along with the two days of front the day of lifts above the knee and jerks f have been replaced by a second day of pulls—the pulls are now done twice per than rotating each week between the clean pulls. Clean pulls are done rst duri so if it is a contest week the heavier ve are not done close to the meet. There i fth day of training consisting of still more squats. During the week of a contest th skipped if the contest is on a Saturday, than makes up for the missed day. The serve as a break during the 90% and 10 they still force you to put 100% effort into t weights are naturally lighter. This way th maintained while easing up on the joints slightly.
Figure 1.1
distribution leads to some interesting ndings. The percentage of the total reps from the classic lifts has increased by 8% from 31% to 39%. Once again this is a The warm-up sets listed are a guideline a quick indicator as to the trend we are moving towards. as such; sometimes we use fewer warm-u With the addition of the fth day of training the total do we use more. When lifting to max we number of reps has also increased by 122 reps from 90% in less than six lifts usually with circa-9 632 to 754. This occurs even with the reduction of reps number six. A typical example would be a in the 80% week from mostly triples to doubles and in 69kg lifter with best lifts: snatch – 80kg; cle the 85% week from doubles to many singles. A nal 100kg and front squat – 125kg. His workou note about the volume of training in this program: This week would look like this: is the highest the volume will be during the school age You're Reading a Preview training. During the next program the volume will be Snatch – 40x2, 50x2, 60x1, 65x1, 70x1 (a reduced as the intensity is increased. You can imagine Unlock full access with75x1, a free 80x1 trial. these as being the last “prepatory” years of training. Clean and Jerk – 50x1, 70x1, 80x1, 90x1 After this it gets rough. 100x1 •
•
Download With Free FrontTrial Squat – 60x1, 90x1, 110x1, 125x1 •
Looking at gure 1.1, a graphical representation of the training, it can be seen that it is the exact same as the 13&U graph as nothing has changed in terms of the intensity or the operational denitions of the volume markers; the only change is the addition of the fth day of training. (When discussing the following programs this graph will provide a nice visualization of the changes that occur in the different programs.) Getting into the weekly trainings of the workout, a
Little time and energy are wasted. I have programs written that look like math book workouts with an excessive amount of sets Sign up vote on this in the effort totoincrease thetitle volume of tr Useful useful is the mo NotIntensity is not very important. component of training. None of the se training except the nal ones—the ones w
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
Week 1
Week 2
Week 3
Week 4
Monday
Monday
Monday
Monday
Snatch - 80%x2x3 CJ - 80%x2x3 FS - 80%x3x2
Snatch - 90%x1x3 CJ - 90%x1x3 FS - 90%x1x3
Snatch - 85%x2x3 CJ - 85%x1x5 FS - 85%x2x3
Snatch - Ma CJ - Max FS - Max
Tuesday
Tuesday
Tuesday
Tuesday
Pwr Snatch - 80%x2x3 Pwr Clean - 80%x2x3 Clean Pull - 100%x3, 100%+5kx3, 100%+10kx3x3
Pwr Snatch - 90%x1x5 Pwr Clean - 90%x1x5 Clean Pull - 100%x3, 100%+5kx3, 100%+10kx3x3
Pwr Snatch - 85%x2x3 Pwr Clean - 85%x2x3 Clean Pull - 100%x3, 100%+5kx3, 100%+10kx3x3
Pwr Snatch Pwr Clean Clean Pull 100%+5kx3,
Wednesday
Wednesday
Wednesday
Wednesda
Snatch - 80%x2x3 CJ - 80%x2x3 BS - 80%x3x2
Snatch - 90%x1x3 CJ - 90%x1x3 BS - 90%x1x3
Snatch - 85%x2x3 CJ - 85%x1x5 BS - 85%x2x3
Snatch - Ma CJ - Max BS - Max
Thursday
Thursday
Thursday
Thursday
Pwr Snatch - 80%x2x3 Pwr Clean - 80%x2x3 Snatch Pull - 100%x3, 100%+5kx3, 100%+10kx3x3
Pwr Snatch - 85%x2x3 Pwr Snatch - 90%x1x5 You're Reading a Preview Pwr Clean - 85%x2x3 Pwr Clean - 90%x1x5 Snatch Pull - 100%x3, Unlock full access Snatch with a freePull trial.- 100%x3, 100%+5kx3, 100%+10kx3x3 100%+5kx3, 100%+10kx3x3
Pwr Snatch Pwr Clean Snatch Pull 100%+5kx3,
Download With Free Trial Friday
Friday
Friday
Friday
Snatch - 80%x2x3 CJ - 80%x2x3 FS - 80%x3x2
Snatch - 90%x1x3 CJ - 90%x1x3 FS - 90%x1x3
Snatch - 85%x2x3 Snatch - Ma CJ - 85%x1x5 CJ - Max Sign up to vote on this title FS - 85%x2x3 FS - Max Useful Not useful
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
CrossFit | Greg
The Importance of Technique for the Generalist It seems all too common to hear generalists use their decision to not specialize in any given sport or discipline as a reason to not pursue any considerable degree of technical prociency in elements of their training such as the Olympic lifts. This strikes me as wholly irrational, and indicative of misunderstandings of the role technique plays in the generalist’s game.
The two basic reasons improved technica will improve the generalist’s abilities are reliance on the legs and hips (and imp to extremity movement patterns) and 2 potential for work capacity. Both of the foundational tenets of CrossFit.
I have no vested interest in the performances of any How generalists other than my own clients, who understand You're Reading a Preview my reasoning for teaching and enforcing continually Technique is the method through wh improving levels of technical prociency.Unlock However, channeled full access with a free trial. into the given task; in the I do have a personal and professional interest in Olympic lifts, lifting as much weight from helping people improve their performances, whether to overhead as possible. A very stron Download With Free Trialwith poor technique will be a weightlifters, CrossFitters, or any other athletes who individual pay attention to what I offer. a considerable amount of weight—we s clearly at the CrossFit Games. But that sam To that end, I’m going to try to make as clear a case as with improved technique would be able possible for all athletes to strive to continue improving same level of strength and power to mov to vote oneffort. this title technical prociency in all movements employed weightSign withup even less Useful Not useful in their training, although I will discuss the idea with respect to the Olympic lifts specically. The argument An illustration of this can be seen by co at its essence is no different for any other exercise. two following videos. The rst is of Tam
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
makes the difference, I offer you two things. First, a reminder that you’re missing the point (see above); Second, a video of Tamara snatching 165 lbs – 20 lbs more than she did at the Games, still with far less effort than was necessary for the Games snatch. This should cover any claimed disparities in strength and fatigue. If not, I apologize—I don’t have any better videos. Tamara CF Games – 145 lbs (lift is about ¾ of the way through) Tamara BGO – 143 lbs Tamara BGO – 165 lbs
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
level of technical skill as the specialist, bu and continuously strive for improvement accepting less than optimal technique as the generalist will benet from improve prociency just as the specialist will.
Commitment to process requires a perspective on training—neither expectin the short term nor giving up when it is n quickly, or at all. Again, the point is not s level of prociency, but continuing improvement.
Fitting in technique work can seem overw it can be done quite simply and system recognize how much time needs to be c technique development of skills other than lifts. No exercise used commonly in Cros technical complexity of the snatch and The gymnastics-related movements Cro are extremely rudimentary, the most comp is the muscle-up—not even a real skill in The more difcult gymnastics movement commonly work on such as levers and p not technically difcult—they just require of progressive strength work.
The simple fact is that improved technique allows the body to more effectively and efciently apply its strength and power—the better the technique, the less effort is wasted and the faster the movement is. Regardless of the athlete’s goal with respect to the lifts—whether a maximal effort or maximal reps in a given period of time—improved technique will allow more work to be completed via greater loads, faster cycle times, and reduced energy waste. An improved maximal single rep lift is an increase of work capacity in a specic time and modal domain; an increased number of reps with an increased amount of weight in any given period of time is an increase of work being the case, it shouldn’t be too mu You're ReadingThis a Preview capacity across any time domain with this particular days of 10-20 minutes of technical work o mode. Both of these things should very Unlock clearly and clean full be access with a free trial.& jerk—at least for a period of desirable for a CrossFitter. articles Plandomization and Integrating Lifts with CrossFit for more ideas on this. Furt Download Withimprovement Free Trial can be developed by re Objections barbell Olympic lifts from conditioning wo greater level of prociency has been reac I can’t think of any objections to what has been stated reduce the amount of counterproductive above, so I won’t address any. The only objections I practice you have to correct. Substitute Sign upfor to vote on this title It will be a can imagine are concerns about the time and effort sandbag lifts the time being. Useful Not useful anyway. necessary to develop technical prociency. With of pace regard to this, I have a few thoughts.
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
Cooking with Scotty | Scotty
• 2 1/2 tsp Chipotle akes • 1/2 Tbsp Dijon mustard • Sea salt & pepper to taste You're Reading a Preview • Paprika sprinkled on top
This month well look at a few Paleo appetizers that you can try this Holiday season. Who says that Holiday food has to be sugary desserts? Get cookin’!
Unlock full access with a free trial.
Boil the eggs: Place the eggs in a pot of to a boil. Let the eggs boil for 20 minutes, t Download Withwater Free Trial over them. Let the eggs sit until the
Chipotle Smoked Salmon Deviled Eggs Total time: 50 minutes Active time: 20 minutes • 12 eggs • 3 oz smoked salmon • 3 Tbsp olive oil mayonnaise
Carefully peel the eggs, then cut th lengthwise with a sharp knife. Remove th bowl. Set aside the whites. Sign up to vote on this title Add all the remaining excep useful ofUseful Not ingredients to the bowl with the yolks. Mix well. Carefu yolk mixture into each egg white. Alterna have a cookie press, you can select a la
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
• 1 large eggplant • 2 Tbsp tahini • juice of half a lemon • 2 cloves garlic • 1 Tbsp olive oil • 1/2 cup parsley, plus extra for garnish • sea salt to taste
Poke the eggplant with several holes to re Place on a baking sheet or dish, bake for 3 350 degrees. Remove from the oven; allo
Once the eggplant has cooled, peel it by s the skin off. If it has baked sufciently, th relatively easy. You can also scoop out the the peeled eggplant into a food processo all of the other ingredients. Puree until yo desired consistency. Top with a few sprig then drizzle with olive oil. Chill before servi
Time: 45 minutes • 10 large jalapenos • 1/2 cup cashews • 1/4 tsp mustard powder • sea salt to taste • 2 Tbsp pomegranate seeds • water • 10 thin slices bacon
Zone info: 4 servings at .4 carb block, 4 (3.5g carb, 7g fat)
Preheat the oven to 450 degrees. Halve the jalapenos lengthwise, then remove the seeds.
Chipotle Roasted Squash
You're Reading a Preview
Time: 40 minutes Place the cashews, salt, and mustard powder into a blender or food processor. Blend into a ne powder. Unlock full access with a free trial. • 1 delicata squash Remove to a small bowl. Add the pomegranate seeds, • 1 Tbsp olive oil then slowly add water while mixing until a thick paste Download With Trial • Free 1/2 tsp chipotle pepper akes forms. • 1/2 tsp chives Fill the jalapeno halves with the cashew mixture. Put the Preheat the oven to 375 degrees. Halve two halves back together; wrap with a slice of bacon. lengthwise, then remove the seeds. Slice Use 1-2 toothpicks to hold the jalapeno together. Sign up to vote on1/2 thisinch title slices. Add halves crosswise into Place the nished jalapenos onto a baking pan. Place Useful Not useful the seasonings. pan with oil and Toss well them in the oven for 10-15 minutes, or until the bacon is roast for 30 minutes. Turn the squash on cooked well. Remove, allow to cool before serving. while roasting. Remove, serve warm or co
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
66 views
Upload
Sign In
Join
RELATED TITLES
0
The Performance Menu Issue 59 Dec. 2009
Uploaded by danesco
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Oly Li�ing Pm Free Issue
Save
Embed
Share
Print
Download
1
of 15
The Performance Menu Issue 56 -
Crossfit The Performance
Search document
Subscription
Visit www.cathletics.com for more information and scribe online.
Back Issues
Back issues of the Performance Menu are availa You're Reading a Preview www.cathletics.com. Save when you purchase issu ages. Unlock full access with a free trial. Download With Free Trial
Community
Join the community and the discussions at the C Athletics training and nutrition forums. Sign up to vote on this title
Useful
Not useful
Training Check out the Catalyst Athletics Workout of the
Home
Saved
Top Charts
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
