CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Tuesday, April 24, 2012

04.25.12 WOD

Externally rotating the ankles not only creates the right tension, but it also stabilizes the back and forces the torso upright. Mobility guru Kelly Starrett says the movement is important for the set-up of the deadlift as well as the Olympic lifts.
“I contend that if you turn that foot out as an unconscious compromise, you’re immediately going to collapse through the ankle,” he says. “And that sets me up … so my only plane of force is to rotate in—’cause it’s difficult to rotate out—and there I’ve collapsed and there’s my ACL.”
Cuing “knees out” can accomplish the same effect, Starrett says, citing Coach Mike Burgener.
“I shove my knees out—that allows me to really drop my torso into an upright position, and now I’m just into transition so easily,” he explains. “How do I get out of transition so I can jump longer and have movement options? … I do that with external rotation.”

Power Clean

Find your 1RM. Make sure you take a 90 sec rest between reps. 

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