REMINDER: Our evening classes move to 1630 starting Dec 16th. Also, there will be no class this Saturday so we can have a full crew at the Snow bowl at the Civic Center.
S/S/S:
Establish max height Box Jump
pic courtesy of Indian Hills CrossFit
15 Min time cap
Post highest successful jump to Comments/LogWOD
Compare results to 9Jan2013 (click here for a refresher)
The key to max height jumps is maximal acceleration followed immediately by a ‘turn over.’ This time the turnover is going from the triple extension of the jump to quickly flexing the hips and knees allowing the body to receive the landing in a tucked position. Imaging jumping and keeping the legs stiff. Now imaging jumping and tucking the knees to the chest. Which method will enable jumping to a higher platform? Functional fitness at its best. Box Jumps…..
WOD:
6x 200m sprint
2 min rest between runs
Score = Difference between best run and worst run (in seconds)
Goal= be consistent. Difference between runs should be VERY SMALL
Post score to Comments/LogWOD
Video courtesy of CrossFit HQ. Ben Oliver of CrossFit Football breaks down sprint mechanics by focusing first on the upper body.
He begins with the seated arm swing, in which he has athletes start with the right hand at the front cheek and the left hand punching back behind the butt.
“We have to understand that posture. We can develop that posture in the weight room. We can also develop it by just doing this,” says Oliver, showing that the shoulder blades must be squeezed together during the movement.
CrossFit Team Offutt Tactical Fitness 