6 December 2010

Skill: review power snatch

Strength: Power Snatch- 3 3 3

WOD: Ten Box Jumps

Ten Pull ups

Ten Rounds


First we reviewed the snatch and then used that dynamic olympic lift as our strength for the day. We have been practicing and incorporating our power snatch in an effort to get comfortable with this complex,explosive and dynamic movement.

For our workout we combined the box jump and the pullup in a metabolic conditioning workout that combines a lower body exercise with an upper body exercise. Both of these movements are examples of Plyometrics.

“Plyometrics (also known as “plyos”) is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics are useful for several sports – notably soccer, rugby, basketball, track and field athletics, racket sports, parkour and martial arts. “

definition by Wikipedia

Plyometric training bridges the gap between speed and strength, something we are very interested in achieving in Crossfit. It is a method of training muscle elastic strength and explosiveness to enhance athletic performance. Simply put, when we combine strength and speed we get power. Isn’t that we we are after?

We were lucky to have two visitors form two different Crossfit affiliates today. Mike Manning from Atlas Crossfit in Chicago(www.atlascrossfit.com) had the best time of the day. Even more of an accomplishment when you consider that Mike traveled from 583 feet above sea level to 7,000 feet above sea level.  Great job Mike! Nat Worley from Crossfit Providence in Rhode Island(www.crossfitprovidence.com) was an excellent addition to our 7am class as well. He shared with us a great way that his box scales handstand push ups. Expect to be seeing these in an up coming workout!

Mobility WOD