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>> If we look at

shoulder press,

push press, and push jerk.

Whatever load you can shoulder press,

you'll get somewhere in the neighborhood

of 30% up more load up push press.

Whatever it is you can push press,

you'll get about another 30% maybe more

up push jerk.

We argue about those the numbers and

I've had some considerable variance on

where that lies, whether it's 20%, 50%,

different men, different women,

different trained, untrained.

But without a doubt, you'll get more

weight up

push pressing than shoulder pressing,

more weight up push jerking than push

pressing.

So, the loads force is definitely up.

There's a continuum here of shoulder

press to push press to push jerk

where the load is increased.

Load sits on this continuum.

Which is what? Force.

Um

if you look at the movements here in the

shoulder press, boom, the weight travels

but my body moves none.

In the in the push press, I dip lowering

my center of mass, no chest come forward

but dip.

I drive, I'm moving that mass, the body,

the load went down with me and came

back.

Then goes overhead. It's moving farther.

There's more distance, true?

You with me on that, right?

I've got distance on here, too.

In the jerk,

I go down, I come up, I go down again, I

come up. The load makes an extra trip as

do I.

Whatever your max shoulder press is

for any rep count, whether it's 1 3 5 10

rep max,

you'll move those same number of reps in

the push press in less time.

A failed shoulder press that last rep

well and I go in here on the push press,

boom,

at the same rep count.

Whatever your max load is at whether

it's a 1 3 or 5 or 10 rep max load on

push press,

for the same reps at that same load, the

push jerk will have a faster cycle time.

Bam, just quicker.

Cuz that max push PRESS WILL GO

THERE'LL BE SOME IT'LL BE SLOW.

SO, what I've got here is decreased

time on this continuum. Look Look at our

fraction again. Force, distance, time.

I've got the two pieces of the numerator

are going up. I've got the denominator

going down. What does that say for

average power?

It goes up.

In total here, what's happening is that

the intensity is higher.

The power is higher.

And what I would expect to find is that

there's this movement there'd be a

progression here of movements that would

have

greater impact on whatever favorable

adaptation I was looking for.

If I were looking to increase bone

density, I'm going to tell you that

there's more promise in the push jerk

than the push press than the shoulder

press.

If I was looking to elicit max heart

rate, I can assure you you'll get higher

heart rates at push jerk than you will

push press than you will at shoulder

press.

How about the coordination, accuracy,

agility, and balance, those neurological

components?

There's no without a doubt more

athleticism in here, more whole body

qualities.

Um I make a list, big long list of

attributes that sits on this continuum.

Athleticism, power, intensity,

uh uh

skill.

You develop a very compelling argument

that the moves are better.

Once you learn how to jerk, so it's and

that's how hard it is, once you learn

how to jerk, you will it only

insignificant loads push press. As soon

as that thing gets heavy at all and you

feel that stall, it's too easy to drop

and come back up. So, you'll find

yourself somewhere in the field.

Oh, and you won't even know why because

something in your brain felt the

lowering velocity and you dropped the

hip to lock it out.

And once you know how to push press, you

would never even a

even a little bag of kitty litter you're

going to put on a shelf, it just feels

entirely unnatural to lock out the

midsection and press. I mean,

just get it up there.

The argument for the advantages of the

push jerk over the push press of the

shoulder press, the utility of this

thing in developing athletes in

maximizing the rate of return on any

for for anyone regardless of their

stated goals,

the physics here, the physiology here is

perfectly analogous to the very last

detail in the value difference between

the kipping pull-up and the strict

pull-up.

Will you repeat that?

Yeah.

Yeah, all of the physiological and

physical advantages of the push jerk

over the push press of the over the

shoulder press is found again in looking

at the difference between the kipping

pull-up and the strict pull-up.

It's more athletic, it's more whole

body, I can get higher heart rate. We've

actually measured the two, strict

pull-ups and kip pull kipping pull-ups,

and at the higher rep ranges for greater

capacity, we almost it's almost a two to

one. So, if you've got 20 25 30 15

strict pull-ups, you'll do the same

number of kipping pull-ups in about half

the time.

Twice the power, twice the intensity.

Twice the benefit. Check this out.

When we alter the rules in a pull-up

competition, it doesn't alter the order

of of of of return.

So, the CrossFitters step into strict

pull-up competitions and win.

The gymnast default pull-up is the is

the kipping pull-up.

Only CrossFitters have more pull-ups

than than gymnasts now. It wasn't always

that way, but it's something new.

We've worked with have close ties to a

Olympic repeat medalist ring men.

And they don't have as many pull-ups as

our best guys.

Isn't that interesting?

We've kind of become the pull-up kings.

Jeff Martone, the kettlebell guru DOE uh

uh

operator, was at a did did the shot show

with his uh pull-up towers, tactical uh

pull-up structure. And he had a 90-lb

sandbag. And the whole weekend he was

there, there was nine people that could

do a pull-up with the 90 lbs. Nine of

them CrossFitters.

Now, yeah.

We do we do strict pull-ups. We do

weighted pull-ups.

We You can't clip You can't kip the L

pull-up.

The it it the inertia makes the legs too

heavy in the L virtually impossible. You

realize you you can kip one, but you

won't do the next one. You're like, "No,

that isn't going to help me." It's a

becomes apparent, makes your legs way

too heavy to kip.

We do kipping pull-ups, we do strict

pull-ups, we do L pull-ups, we do

weighted pull-ups, we rope climb. You

can't really kip there, not the same

kind of movement, but it's it's more of

a strict kind of movement.

But our default pull-up, the thing that

sits there kind of at the

at the

at the you know, peak of our of our

efforts is that it home base is that

kipping pull-up.

You want to get more strict pull-ups,

introduce the kipping pull-up and keep

practicing the strict.

But the advantage lies in the power

expression in the power output.

Now, I told you that we can

we can take a tape measure to you. And

I've got precision and accuracy. I got I

got good mil crowd here, law enforcement

crowd here. You know the difference

between precision and accuracy. Um

accuracy is by proximity to the to the

target and and the precision is the

clustering of these of these efforts. We

have greater We have great precision and

accuracy in assessing, in measuring um

the work output.

It's a Well, how do we know this? Well,

I'll measure someone's first center of

mass and travel, take five measures,

leave the room, have someone else do it,

and we look at it and we're like, "Man,

we're we're hovering around the same

mark."

The round off error, the the variance is

less than the round off error.

How accurate is your scale?

Pretty damn accurate.

Great precision as well.

How about the watch?

Pretty damn good nowadays.

So, we distill these numbers down, we

get this power output, we can certainly

very easily measure the differential in

terms of time output.

And what we end up with

is a data point

for each workout

that suggests work capacity.

And this kind of starts to look like

this. I can put time on this axis and

power here.

And what I can do is get a bunch of data

points of different modalities,

different efforts, say for 10 for a

5-second effort. That might be two pulls

on the Concept 2 rower. I can get the

power from that. It might be how big a

weight you can clean and jerk.

It might be what you max thruster. And I

can play this game across multiple

training modalities.

Use 10 different things at 5 minutes, 10

10 things at 3 minutes, 10 different

things at 5 seconds, 10 different things

at an hour,

and get this data here, get these

pieces, and find some average, and plot

a curve for your power output.

And what we know, what we can say now,

is that this area under the curve

well defines your physical capacity.

In fact, what we've come to see is that

what we're doing here, what we're

developing, is increasing work capacity,

and that's what this is.

If this height, this Y axis represents

power, and this time, the area under

here is work.

For those of you with math background,

we're integrating the power curve, it's

work.

And what we know is that what CrossFit

is doing is increasing work capacity.

Now, lock on here, this is really good.

For those of you taking notes, you want

to write this down. We're increasing

work capacity across broad time and

modal domains. It's a mouthful, but let

me break it down. We're increasing the

ability to perform work across a

multitude, multiple modalities. Row,

jump, throw, swim, run,

punch,

and across broad time domains, from the

short end to the to the to the long end.

Modal domains, by by varying

protocols, hopefully what? Functional

movement.

Thruster, clean, pull-up, rope climb,

Fran, Helen,

wrestle,

throw, it's all good.

I can measure the work.

Now, we might compare this I just give

you a for instance. I would expect

Suppose this were the work capacity of a

Greg Amundson.

I would expect a power lifter to have a

much bigger number here, and then fall

apart.

Kirk, we have Casey's Helen and Fran

times.

We know what those are.

We get these guys out past the 15, 20

seconds, and it's not pretty.

Now, here's what we would see in a

triathlete. It would start much lower,

and your hope is that it wouldn't decay

as much and sit high, but it's only

going to sit high if I test them bike,

run, swim long.

If I really expose them to mixed modal

training, if I get them out of that,

what you find is that their decay is

really not that unlike that of the power

lifter.

We have seen world ranked

uh uh triathletes

gas under a stimulus like Fight Gone Bad

or Helen or Fran.

It's interesting cuz they're they're

they're loath to to face the fact that

they've gassed.

And but uh understand, the guy's using

the bar to hold himself up.

He's got this super high ventilatory

rate. Ah, ah, ah. Lips are blue or gray,

eyes bugged out, and can't answer

questions or communicate.

Dude, you're gassed.

What they'll often tell me is, "No, I

haven't gassed." This is once they

recover and can talk again, even though

they're at max heart rate.

"The problem is the weight's too heavy."

And I go, "Well, ace, we got a solution

for that. Here, I've got a lighter bar.

Keep moving."

You get about five more reps, and look,

let's suppose it's you know,

push jerk or or

thruster. That last weight, boom, goes

to overhead, and they flag pull the bar,

and they're breathing hard. Is that

muscular failure? Last rep, pow, to

extension.

No, it it should be like, "Ah!"

We know what muscular failure looks

like. You'd never confuse Muscular

failure is

it's too heavy, and you're normal.

Gassing is when you can't talk to me,

you're breathing so hard.

I tell these guys, "You look, you're

What would you think if I went running

with you, and after a few laps on the

track, I said, 'Hey, I got to stop. I'm

clearly Look, you can see I'm out of

breath, and I'm You got that panicked,

cyanotic kind of look.' And I tell you,

'I'm not gassed, it's just the track's

too long.'"

>> [laughter]

>> It's no you've gassed. It's

obvious. It's obvious.

VO2 max is that gold standard for

aerobic capacity. It is unfortunately

highly modal specific. Highly modal

specific.

Everyone's VO2 max is modal specific.

Ours is specific to constantly varied

functional movements.

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