Saturday March 15, 2008 - yesterday was Pi Day

Today's Crossfit WOD is a 7x1 rep workout which can be misleading without some background.

Saturday 080315

Snatch 1-1-1-1-1-1-1 reps / Snatch Videos...[wmv] [mov] [link]

Here is part of a thread outlining the philosophy:

1. Any warmup is fine although it really helps if you warmup the movement with a couple sets (or a related exercise such as if you were doing cleans before say DLs that would be warmup for the DLs).
2a. All of the 1-1-1-1-1 should be near 1 RM trying to hit your limit.
2b. Rest between strength sets is generally 3-5 minutes.
2c. Same as 2b.
3. Anything you want. Pure strength WODs like CFT and this may not leave you "gassed" if that's the feeling you're working for. However, it's not always good to be gassed after a workout especially strength if you want to optimally increase your max strength.

Link to a GREAT WARMUP Warmup Demo, Greg Amundsen...[wmv][mov]
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This morning before I left for Atlanta I joined a my favorite basketball "run" at the Drury Church in downtown Denver. I suffer from a disease that my good friend Sean Pavlich calls "Basketballitis." I play pickup ball an average of 2-3 times per week In the getting started crossfit journal - SPORT - is the ultimate expression of crossfit. Pictured are Adam, Rob,and another one of the young bucks that joins the group at 0630 on Friday mornings!
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I mention "PI" day because Mitchell's Math class celebrates "pi" as in 3.14.... on 3/14 every year. This year Mitchell's math teacher promoted the event well in advance but revoked "Pi" privileges on Monday when several class members misbehaved. Mitchell thought it was an idle threat as he showed up on Thursday with his pie (part of the tradition), ready to celebrate. Instead he was greeted with a pop quiz which he promptly refused to take in protest. Several other students followed Mitch's lead. I admire Mitchell's bold leadership stand, but needless to say after Stephanie was called into school to meet with Mitch, the teacher, and the principal - he was ready to revisit his position. Steph helped Mitch prepare a speech for the teacher and classmates that emphatically apologizes and for his behavior and emphasizes the importance of respect for adults in positions of authority.