7 January 2011

Jackie-O an adaptation of a benchmark named, you guessed it, JACKIE!

300 Double Unders, 50 thrusters @45#, and 30 pull ups

Let’s break it down…what a perfect example of a simple yet dynamic triplet, one that combines metabolic conditioning, Olympic lifting and gymnastics, hooray!

Metabolic Conditioning

builds capacity in each of the 3 metabolic pathway (or engines), phosphagen, glycolytic, and oxidative.The phosphocreatine pathway is for short, high-powered, explosive ATP* production, exercises lasting 10 seconds or less. The glycolytic pathway provides energy during medium-duration exercise from ~30 seconds to ~4 minutes. The oxidative pathway is your capability to produce energy aerobically (from oxygen). This pathway provides low amounts of energy for very long durations, exercises lasting in an excess of several minutes.

* ATP is the body’s currency of energy which is spent by your muscles, if you wanna get super science-y with it, go here http://en.wikipedia.org/wiki/Adenosine_triphosphate


this establishes functional capacity for body control and range of motion…plus being able to climb a rope and ring the bell is pretty cool!


this develops our ability to control external objects and produce power

Many people are fit in a single pathway. We CrossFitters seek to be fit in all of them. Some examples below:

But we cannot emphasize enough that at the base of all this work out goodness the root, and the key IS IS IS NUTRITION. Don’t forget it people, we love you! CFSF

Mobility WOD