Just reread CrossFit Journal on Metabolic Conditioning...

[Gant Grimes]

Stupid ad copy aside, the 15-12-9 no-drop power clean workout is damn solid. It mimics the demands of stop and go grappling sports (like judo) very well (especially for 90kg and 100kg competitors). Moderate-rep Olympic lifts always creep into my program when I'm prepping for a judo tourney. You cannot replace these with DB, KB, or sandbag work.

And no, moderate to high-rep Olympic lifts will not screw up your ME Oly work.

That's the shame of CF. They stumbled--probably drunkenly--over several good protocols (21-15-9 and 15-12-9 are wonderful) and ruined them with hucksterism and hyperbole.

[Andrew Wilson]

15RM is roughly 70% of 1RM

Dave Lipson weighs 96kg with a max BS of 250kg and max DL 288.6kg
His max snatch is 90kg (not bodyweight)
His max CJ is 105kg
70%=63kg (138)
70%=73kg (161)

= http://www.youtube.com/watch?v=7Z0QJYozar0 technique....

Which brings me back to:


and switching "deadlift" to "snatch"

High rep snatch & CJ = ............... proven effective

I'm not sure what Rob's CJ SN is, guessing 140kg

[Andrew Wilson]

But then again, my sarcasm could be wrong, it's an empirically and experientially tested protocol, evidence based and scientifically proven effective. I must search for this information and evidence to understand the details of this potential ground breaking development in advancing human performance:







.......

[Justin Arnold]

The best part about crossfit is the people constantly picking it apart.

The other day some jackhole claimed that CF "makes firefighters use like one quarter less air". My response? "less air than what?" Him: "what do you mean?"

[Geoffrey Thompson]

Originally Posted by Gant Grimes

Stupid ad copy aside, the 15-12-9 no-drop power clean workout is damn solid. It mimics the demands of stop and go grappling sports (like judo) very well (especially for 90kg and 100kg competitors). Moderate-rep Olympic lifts always creep into my program when I'm prepping for a judo tourney. You cannot replace these with DB, KB, or sandbag work.

And no, moderate to high-rep Olympic lifts will not screw up your ME Oly work.

That's the shame of CF. They stumbled--probably drunkenly--over several good protocols (21-15-9 and 15-12-9 are wonderful) and ruined them with hucksterism and hyperbole.

So what kind of weights are you throwing around in those 15-12-9 power clean workouts? Does it end up being in the 60kg range, or is it more in the 80kg range?

[Shane Skowron]

Originally Posted by Peter Dell'Orto

You need to couch that more in technical terms. Maybe

"Chadgarian programming is revolutionary. It's based on the metabolic leveraging of daily heavy squats. Combined with alternated clean and jerks and snatches you achieve a level of elite fitness thanks to the synergistic effect of the two lifts on your aerobic-anaerobic work capacity development."

You need to insert words like "intuit", "anathema", and "arboreal" in places that don't quite make sense.

Next, you need to pick one person from the intended audience of your message and personally attack their credentials or their grammar.

Finally, make one or two off-the-wall statements, just for kicks. For example, compare your workouts to birthday parties and physics classes.

[Garrett Smith]

I'm personally still waiting for someone in CF to handstand-walk an entire football field or do the 3-minute L-sit or hollow rock.

[Joe Hart]

Cmon now. Lets stop tossing around big words and potificating. Its birthday party not physics...

[Brian DeGennaro]

Andrew, to defend a friend, he was battling a badly injured wrist at that competition. He can snatch ~105 and I wish I had some time over the summer to work with him a bit and make him realize that he should be snatching his 150kg OHS.

Rob I don't think has snatched more than 105 in training, but it would not surprise me with his strength that he could snatch 120.

[Andrew Wilson]