Just reread CrossFit Journal on Metabolic Conditioning...

[Chris Butler]

Originally Posted by Andrew Wilson

CrossFit should go ahead and throw their people in front a stampede of buffalo to improve their 5k time.

That's GENIUS! I have a new summer job! I'll open 2 affiliates, one in Grand Teton and the other in Yellowstone.
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

[Matt Reilly]

Originally Posted by Andrew Wilson

It's quite a heavy goal, being the mile is so sensitive to jump 20-40 seconds if you're too sore and broken down from weightlifting and the deadlift has the potential to slow down your running.

Why could deadlifting slow down your running?

[Andrew Wilson]

Originally Posted by Pat McElhone

That is impressive capacity across broad time and modal domains. I do not know too many CrossFit athletes that can do both snatch 95 and run a mile in under 5:30.

How tall are you? About 66inches? How often do you run? What distances? Are you mainly doing track work? How do you break down your intervals?

I ask because I have the lofty goal of snatching over 100 (I am at 95 now), and at the same time, being able to run a mile in under 6 (probably 7min now). I just feel being able to do this proves I have an increased capacity over broad time and modal domains rather then just kidding myself that I have some new found capacity, when in reality I just became better at doing certain exercises. Thanks.

68", 6 days a week; every day 2mi max + whatever sprint work on this decathlon program (actually working on something new right now, I've been talking to this really strong past decathlete and he's recommended adjustments; he's recommended me doing intervals/repeats like 15x200, 10x300, 8x400 or 10x400, 6x600, 6x700, 5x800, 4x1000, 3x1200 or 3x1600 in progression) old program usually adds up between 5-9k per day, between 20mi-30mi a week. Intervals being very Roger Bannister like. I also have an usual development being that I've wrestled 12 years and ran cross country prior to wrestling season, and picked up olympic weightlifting at age 13 under a high level coach. Unfortunately I didn't weightlift year round and ran into Triathlons & CrossFit so I never boomed like my gym mates. They snatch around 130kg-145kg as 77/85-ers. After I killed CrossFit I went into full time back with him and still ran. I've always obsessed over the snatch being that I use to suck so much at it, hence my youtube channel http://www.youtube.com/user/olympiclifting being all snatch videos, so I can squeeze out alot of kg. My CJ sucks.


Do you have any video of your snatch? I can take a look at it and put it in frame by frame.

[Andrew Wilson]

[Steve Shafley]

It's a much slower muscle contraction compared to in running, its different metabolically, and recruits different series of muscle fibers and types differently than running. Running is more about economy, the more efficient your gait and more you specialize at a distance, physiologically your body finds ways to be "lazier" and use less effort. Deadlift is complete opposite, in that it finds EVERYTHING to execute more force in the lift. So the opposite ends of the spectrum metabolically and force generation wise, and that tends to shut the other off. Also explains why the power clean is used more often than the deadlift in T&F.

Wrong.

The PC and DL have more in common with each other than any kind of pull, explosive or not, with sprinting.

Also, The body uses exactly what it needs to in the execution of a deadlift or a power clean, the notion of economy does not end at the track.

I suspect the real reason lies in how much heavy deadlifting can impact other training for a T&F athlete, rather than some mythical sport-specificity.

Ben Johnson used no explosive lifting, nor plyos in his weight room work, for one, and a few articles I'd read on Usain Bolt indicates the same thing.

[Pat McElhone]

Thanks Andrew for the offer. I really do not have any video of myself lifting. I am to the point I need to start using to analyze/critique myself. Up until now, I felt there was no reason for me to video the stuff, other than post it to prove to others how elite I was.

Also, when you say your run 2mi max, is that included in the 1600x2, 200x15, etc?

Thanks again.

[Andrew Wilson]

[Andrew Wilson]

[Dave Van Skike]

Originally Posted by Andrew Wilson

Rate of force development homi . Do you know what's the ratio of deadlift to squat max? Haven't been able to find it anywhere.

Huh?

the "ratio" is what it is..individually.

[Andrew Wilson]

Yeah every lift has a ratio to another:

They can be based on which ever, such as a clean
Clean and Jerk 100% (marker for all other lifts)
Snatch 78% of C+J
Back Squat 130% of C+J
Front Squat 100-105% of C+J for two repetitions
Clean Pull 105% of C+J
Snatch Pull 110% of Snatch
Power Clean 85% of Clean
Power Snatch 85% of Snatch
Push Jerk 90% of C+J
Jerk from Rack 100% of C+J for two repetitions
Press 50-60% of C+J for repetitions

or something squat to clean to snatch ratio
like clean is usually 71-72% of 1RM no no no back squat, snatch is 78% of clean... if everything is technically sharp. if any lift isn't technically sharp there's an offset in the ratios, which shows a weakness in the technique

Usually deadlift is always missing in the formulas