Friday 140523

Six rounds for time:
Row 250m
20 AbMat sit-ups
3 Rope climbs

Compare to 12/15/13

Post time to comments or BTWB

Coach Colby getting SCAP JACKED on the Crossover Symmetry.

Coach Colby getting SCAP JACKED on the Crossover Symmetry.

Take a second and think back to 2014 CrossFit Games Open workout 14.3 – Deadlifts and Box Jumps.  This workout was the first workout programmed by HQ in an Open that allowed step-ups as an option.  We thought this was great, we would save some stamina, save our legs, guarantee no missed reps, and possibly keep a steadier pace than if we had to jump up.  For this particular workout, this was great!! Unfortunately, what we have noticed as a trend in the gym is members are relying on step-ups in workouts containing box jumps and forgoing the jumping for all of the aforementioned reasons.  There are so many reasons we SHOULD be jumping onto that box, let me list some.

Reasons we should be box JUMPING:
#1 – Box Jumps increase your coordination, agility, and balance.  All 3 of these things are part the 10 General Physical Skills of CrossFit that we try to improve every day we workout.  We must coordinate our movements of our arms and legs to ensure we land on the box.  We must have the ability to have a vertical jump, draw our legs up, and land in a squatted position requiring agility. Balance is found once we stand on the top of the box.
#2 – Box Jumps improve your vertical jump.  Why is this important if you are not a pole vaulter or a basketball player?  A higher vertical jump can relate to increased forward speed when running.  Vertical jumps work both the eccentric movement (loading the legs before the jump) and concentric movement (violently extending the legs to jump) which helps with the fast twitch muscles fibers that fire when you are taking off from the starting line for a race, doing shuttle sprints, chasing your child, etc.
#3 – Box Jumps aid in increasing power for our Olympic Lifts and lifting in general.  There is a lot of science behind it, which is difficult to explain, so I will refer you to this great article. Forceful hip drive, powerful dip, bouncing out of the bottom of a squat, all of these things require an immense amount of power.  Box Jumps help with them.

We understand why some people choose to do step-ups such as injury and pregnancy, but if you don’t fall into those categories, JUMP ONTO THE BOX!!!

VERVE UPDATES:
HAPPY HOUR TONIGHT, May 23rd at 5:30pm!!! Lucky Pie Pizza @ 16t and Wazee.  Take a small hit on your Nutrition Challenge points and be social!

Verve ROCKIES game!! Saturday, JUNE 7th @ 2PM.  You must purchase tickets through the following link by MAY 27th!!!!  The seats are a little high in the stands, but we will all be sitting together near the bar.  It is a popular game which is why we must buy the tickets early.

https://oss.ticketmaster.com/html/go.htmI?l=EN&t=corockies&o=24990002&g=2654

Promo Code: CROSSFIT2014

 

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