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Find out what it’s like to train with 2009 CrossFit Games champion Mikko Salo and Dan Bailey, first-place finisher in the 2011 Reebok CrossFit Games Open, as filmmaker Sevan Matossian captures their training in preparation for the 2012 Games season.
In Part 5, Salo and Bailey move on to metabolic conditioning with front squats (the same movement the pair went heavy on earlier that day) and sled pulling.
Salo says his met-con training often incorporates a heavy lift from earlier in the day. He says he likes that programming because the body is primed by the heavy lifting, although he concedes that his met-con time will be slower due to fatigue from the preceding lifts. The Finn says he’s used this system for several years and had a lot of success.
“There might be another training program that might give me better results, but I’ll stay with this because I’m getting good results with this,” Salo says.
Salo says this is his first time running with a sled, and Bailey shares coaching points, including Pose running tips.
After their workout, they analyze their performance and the workout itself, including the sled pull, which allows for fast recovery because it’s a concentric movement only.
“That’s the good thing for training with sleds: you don’t get sore from that. You feel now like you’re totally done, but tomorrow you’re not sore at all,” Salo says.
13min 43sec
Additional reading: Additional reading: The Basics of Pose Running Techniques by Brian MacKenzie, published Dec. 1, 2007.
