Tuesday: Power CLeans

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September 22, 2009 · Posted in WOD   · Comments (22)

 

Congreats to Nancee and Kenia on completing their elements classes!!

Congreats to Nancee and Kenia on completing their elements classes!!

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!

 To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

Ok guys n gals looks like were moving into a power phase. We will combining power work with strength work to make us all the most efficient well rounded athletes on earth!! aren’t you pumped!!  What is power? People have been asking this lately so here it goes. Scientific version; Power , sometimes referred to as “speed-strength” is your ability to overcome an external resistance by developing a high rate of muscular force.. HUH?!?! Basically if we both go to push press 200 lbs and it takes me 5 seconds to get the bar over head and you 15 seconds to get the bar over head, I have more “power” in that area. Power is moving weight as quickly as possible. Body weight power would be how fast you sprint for the breakaway in basketball, or in football its how quick you explode off the line when that quarterback yell out “HIKE!”. We hope that explained some to you.

 
Now power unlike strength you don’t want to ramp it up to a 1 rep max so to speak. In power phase we work with moderate weight and SOMETIMES lower reps at a fast repetition tempo, sometimes higher reps. Depends on who you talk to and what they “believe”..If the weight is to heavy you will not be able to move it quickly enough to improve your power.
 
WOD:
Power
Power Clean
5-5-5-3-3
 
Strength
1a – Weighted Pull-ups 3-3-3-3
1b – Double Kettlebell Push Press 5-5-5-5
 
Met-con
Tabatta (20 sec work 10 sec rest 8 rounds)
Supermans
　　　　

Comments

22 Responses to “Tuesday: Power CLeans”

  1. DREW on September 22nd, 2009 1:05 am

    Nancee and Kenia, glad you joined us.

    I didn’t make it today because the pile of clothes I set aside to bring to the gym never made it into my bag this morning. Yeah, it was one of THOSE mornings…
    See ya’ on Tuesday.

  2. Dave B on September 22nd, 2009 1:24 am

    Welcome to the club to the both of you!

    Power phase sounds awesome. See you tomorrow. :)

  3. Steve on September 22nd, 2009 1:30 am

    brad n john

    ita google adsense?

  4. DREW on September 22nd, 2009 1:37 am

    Adsense is for putting keyword-based ads on crossfitignite.com.
    Adwords is for you to create ads to display on other sites.

  5. Steve on September 22nd, 2009 1:39 am

    seems like alot of you guys are very internet marketing savy, Tina and i owuld greatly appreciate any and all help if you cant fina a minute… John O and Brad gave me a good talkin to tonight and it got me amped to get marketing..

  6. Kenia on September 22nd, 2009 2:28 am

    WWOOOHHOO!!!! I am so happy that I was able to complete the elements class in one piece. Does this mean I’m no longer a “newbie” ? And does this mean I can’t tap out after 3 mins of Fight Gone Bad??? Ohh and after reading some of the advice you guys gave Jeff about joining crossfit, I will be distributing 20’s on sat morning (and since my memory is pretty bad you can prob get away with changing your shirts and asking me for another 20) while whipping away sweat from your faces!!!

  7. Randy on September 22nd, 2009 3:16 am

    Welcome to the newbies. After your first puke, you are no longer a newb. Yeah power phase!!!

  8. Tina on September 22nd, 2009 3:25 am

    Congrats girls!

  9. Brad on September 22nd, 2009 4:11 am

    Congrats guys! Was nice meeting you today…. looks like you’ll bring a lot of energy to class. Will you be joining the Fabulous Fivers? Or maybe the Sinister Sixers?

    The power cleans today were fun… I’m looking forward to this power phase all the more now.

  10. Johno on September 22nd, 2009 4:45 am

    Bow to your sensei!!!!……OK, so I am a day late with my Napoleon Dynamite reference, but I couldn’t resist.

    I was glad to make my return today, but not it looks like I might be out a couple more days since Back to School Night is Wednesday and I have a ton of things to do beforehand. Slight chance I’ll make it in tomorrow to begin my POWER PHASE.

  11. Randy on September 22nd, 2009 1:04 pm

    Forgot to say, great to workout with Brad and JohnO. John, at Steve’s 3-2-1-go, you were a bullet. Great energy. Way to motivate Brad and I! Brad, I think you could kick Drew’s butt if you wanted to.

  12. DREW on September 22nd, 2009 2:10 pm

    Damnit, Randy. You messed that one up.
    You were supposed to say that I could kick Brad’s butt. You got it all backwards.
    Now you’re not going to get paid. And, just to emphasize the point that you and your team need to back each other up, I am also not going to pay John O. and Foot this week, either.
    GET IT TOGETHER!

  13. Dave B on September 22nd, 2009 2:37 pm

    Adwords? What? Email me if that’s what interests you. davidboyd1@gmail.com

    POWER THIRST!!
    http://www.youtube.com/watch?v=qRuNxHqwazs

  14. Brad on September 22nd, 2009 2:51 pm

    Randy: *high-5*

  15. Dave on September 22nd, 2009 7:52 pm

    For today:

    http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Powerclean

  16. Johno on September 22nd, 2009 8:21 pm

    teams? pay?…..I think I am missing something.

    Dave….PowerThirst changed my life. I never thought I could achieve the strength of 400 babies, until now.

  17. Brad on September 22nd, 2009 8:30 pm

    It’s an energy drink for men…. MENERGY!

  18. DREW on September 22nd, 2009 8:44 pm

    Pass.

  19. Johno on September 23rd, 2009 12:04 am

    I’m uncomfortably energetic!

  20. Johno on September 23rd, 2009 12:13 am

    Steve, I’d like you to know that I have never, ever been the featured photo on this site. Yet Drew, who has been here a week or two less than me, is your poster boy. Check it, he is on the front page like 3 out of the past 6 times. Are you saying that I will scare away potential customers? If so, I only half agree. Maybe some other weird looking person will see me and say, “That is a place for weird looking people like me.” Nancy and Kenia were here for 5 minutes, and you have them raising their hands in victory. I think I saw someone on there the other day who hasn’t been to CrossFit Ignite in months.

  21. Steve on September 23rd, 2009 12:16 am

    John u can’t ask to be on main page and plus you have been on a bazzilion times.. But now that u asked YOU DEF WILL BE ON!!

  22. DREW on September 23rd, 2009 12:24 am

    I’m pretty.

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