Wednesday, April 16, 2014

What's the Best Strategy for Box Jumps?

Bobby B's box jump

With all the strategy/tips that have popped up online for the CrossFit Games Open, most people have more success with the step-up over the box jump, but what about the classic FGB-style workouts?

The actual box jump has been the default (and describes the actual action), but comes with the risk of missing the box, "shinning", swinging your hand into the box, and some injuries to the back, knee, and lower leg (foot, achilles, calf, tib ant, etc.) Think of sports like basketball where there is a high volume of jumping and landing, but form isn't paramount. Along with other reasons, we see injuries to the foot, ankle, and knee. Search around and you can find some great discussions about RGIII's and Kobe's mechanics and why they were both injured.

I was a proponent of the actual jump (since that's what it's called!), but find that the step-up is more efficient, safer, and scores better over longer sets. The box jump is great and can be used if your mechanics are strong, but the risks outweigh the rewards in longer conditioning pieces.

We will introduce a jumping cycle in the middle of summer to build the proper capacities (not just technique, but strength, mechanics, tissue-strength, and more).

What do you think?


Upcoming Events:
  • Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
  • Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
  • Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
  • Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
  • Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
  • Monday 5/27 - Memorial Day Murph

WOD for Max Week Wednesday 4/16


push press 7x3. rest exactly 90 seconds between sets.



3 rounds for max total reps. 1-minute stations of:
- wall ball, 20/14#
- power snatch, 35/25kg
- box jump, 24/20"
- row (calories)

Post score to whiteboard/the Cody app.


PaleoRx 2014: Get It Right, Get It Tight

It’s that time of year for our annual gym wide nutrition challenge! Let's try to reset our health through cleaner eating and check how it affects our performance. This starts on Monday, April 28th and ends Sunday, May 25th for a total of four weeks.

click to embiggen!

The purpose of this challenge is to get you to commit to eating clean for a full four weeks. Its goals: feel better, recover better, rest better, and have a better sense of what you are (or were) eating to nourish your body. You might: change size(s) in clothing, lose weight, gain weight, get frustrated, get excited, become a ‘professional’ chef and/or food photographer. ;)

Registration opens this Saturday, April 19th and closes Friday, April 25th. Registration is $30. If you are interested in a more in depth conversation as to what the challenge entails, attend our casual PaleoRx meeting this Saturday April 19th at 12pm, at FCF.

See you all there!


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