• Fitness Insight… Get some!

    For a muscle to cause movement, it must shorten; this is known as a concentric contraction. There is a maximum amount of force with which a certain muscle can concentrically contract. However, if the muscle is lengthened (eccentric contraction) just prior to the contraction, it will produce greater force through the storage of elastic energy. This effect requires that the transition time between eccentric contraction and concentric contraction (amortisation phase) be very short. This energy dissipates rapidly, so the following concentric contraction must follow the eccentric stretch before this occurs. The process is frequently referred to as the “stretch shortening cycle”, and is one of the underlying mechanisms of plyometric training. — http://en.wikipedia.org/wiki/Plyometrics



11
Apr

Assaulting 1000 Bureaucrats

Why do Nancy or Helen to celebrate our victory? I’ll do my own!

I wavered between 3 rounds and 4 rounds when I planned it, and due to natural arrogance, ambition and overconfidence, quickly decided on 4 rounds. I thought I’d call it “crushing 10,000 bureaucrats”. Midway through the run on round 3, I decided to scale it back to 3 rounds. The idea of “I’ll be too weak to do the snatches safely” was a truly ingenious rationalization. A person who is 2/3 of the way through a CrossFit workout is in the worst possible frame of mind to be making strategic decisions. Indeed, if you made major life-path decisions in this frame of mind, you might well become a bureaucrat.

Scaling back from 4 rounds to 3 rounds, I changed the name “crushing 10,000 bureaucrats” to “assaulting 1000 bureaucrats

3 rounds of:

400 meter run
15 snatches x 100 pounds
15 pull-ups

for time.

11:35.

400 m runs: 1:24, 1:56, 1:58
snatches & PUs: 2:13, 2:22, 1:39

For bonus fun I carried the barbell back home, up the stairs, still loaded. I’m surprised at how slow my 2nd and 3rd runs were. I know I felt like I was jogging, and I know how my thighs felt at the beginning of each run, but still. (!)

button1-bm Assaulting 1000 Bureaucrats

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