Things got off to a flying start Tuesday with an immediate re-visit of the 30sec on/30sec off continuous box jumps from a few weeks ago. However, before we could get to that point, a little limbering up was called for.
The Inch Worms are similar to regular inch worms, except that after you’ve walked your feet up to your hands, you then walk your feet backwards and then walk your hands back to your feet. Out and back equals 1 rep.
More important is the hollow rock with one leg pulled in, which is a slightly scaled-down version of the full hollow rock. The hollow rocks have made a number of appearances as of late, but there’s still some struggle through-out class maintaining that hollow position. Watch the following two videos, each about 2min, from the Gymnastics WOD site talking about setting up the hollow position (1st video) and then keeping that position while incorporating a rocking motion (2nd video):
Key on keeping that hollow position – legs straight with the abs pulled in and the lower back pressing into the floor – rather than on how far you rock.
The continuous box jumps are meant to be done with as little rest as possible – i.e., non-stop motion. Think about jumping rope – how long would it take to do 100 skips if you stopped each time the rope passed under your feet to reset and then start the rope moving again? A lot more than if you were to keep jumping continuously. Your goal for the box jump should be the same. Sure, it’s faster and more efficient, but more than that, it will turn out to be a lot friendlier on your joints.
Too many of us are doing a good job of absorbing the landing when we jump on to the box, but then land stiff legged after jumping back down off the box. Not only is this inefficient, but it puts a lot of strain on the body – you can feel the shock travel up your body on landing, and that’s not a good thing. You should be absorbing the landing when jumping off the box as much (if not more than) as when jumping on to the box. AND, since you’ve already bent the knees to absorb the depth jump off the box, you might as well put that loaded crouch-position to good use and simply jump back up on to the box.
Pull-ups could be done on the bars, on the rings, or on the climbing ropes.
Dips were done on benches or plyo-boxes. A hint for doing them on the plyo-boxes: turn your hands out to the side of the box (as opposed to having the knuckles facing your ass), which will help you keep your arms in tight to the body, with shoulders pulled back and down.
Great work everyone. Remember, we still have some new CrossFit DC shirts left for sale ($20), so get yours while you can. There’s a lot to comment on in today’s post, so let’s hear it – did you like the hollow rocks with the leg pulled in? have you got the feeling for the box jumps? did your coffee cup feel extra heavy this morning after that met-con?