Friday, November 21, 2008

Thursday Afternoon!!

Our Thursday afternoon crew continued to demonstrate great intensity as PUKIE THE CLOWN found his way into the gym. I am proud of the efforts of everyone.

Alex(17) and Tylor(16) were racing each other to see who could get the most rounds in of the WOD this afternoon.

Crossfit has numerous cross-over benefits to sports. Take for instance the Sprinter. He must go from ZERO momentum to top speed in as few steps as possible---using a rapid and repeated extension of the hips, legs, and ankles!

The Squat Snatch is a great training tool as we transition the Weight on the GROUND to an OVERHEAD position with rapid and explosive extension of the hips, knee, and ankles---all movements needed by the sprinter to come out of the blocks as fast as possible!!!

So, if you are an athlete, and you are not training with athletic movements, you are wasting your time!!!

Pics from Thursday and Friday!!!

Thursday Afternoon




Friday Morning

10 Pull-up
15 Knee to Elbow
20 Dumbbell Split Jerk
25 Wall Ball
250m Row

**3 rounds**
****4 teammates working together***

Time---21:02

Pictures from Friday

Death by Rower!!





Nice form Dave!!

Pre-WOD warm-up and instruction!!






1 comment:

Eric Mc said...

Another Crossfit benefit for NE Ohio - you don't need an ice scrapper - just use your calluses