09.16.10

A. hang power clean 5-5-5-5-5; rest 90 seconds
B. run 800 meters X 2; rest same as work interval

Earlier this week, we performed heavy deadlifts. The purpose of the deadlift workout was two-fold. First, it develops maximum force production because of the relatively heavy loads placed on the athlete. Second, the deadlift training develops the first pull in the clean as it is a nearly identical motor pattern.

Part 'A' of the above training session concentrates on increasing the rate of force production. The athlete is taking the increased force production capacity gleaned from workouts like the heavy and consequently slower lifts and applying this force quickly. The primary motor patterns found in the hang clean session are the second and third pull of the clean.

I am becoming increasingly convinced that a consistent flow of separation and integration of the movements and modalities that make up functional training in general and CrossFit specifically yield increased fitness. Each session has at least one purpose. This is training intentionally.