As much fun as it is to travel and see family, I must admit that coming home to my other family, the CFDC family, is always warmly welcome.

Now, to the really important stuff: Thursday night’s class. The emphasis was on generating force through explosive hip extension, and we began by readying our collective CNS via an CFDC favorite: the seated box jump.

Done where the athlete performs one regular seated box jump, steps down, performs another box jump and then, instead of stepping down, completes a depth jump off the opposite side of the box.

As above, except immediately upon landing after the depth jump, the athlete completes 3 unbroken broad jumps. This is to help drive home the need to absorb upon landing and using the tension gained from deceleration as a recoil for the following broad jump.

All this was excellent preparation for the following strength session.

The goal was to work up to a max attempt thruster. Some great efforts resulting in some great numbers. However, it’s worth repeating this key reminder: each thruster, whether a single effort for max weight or multi-rep effort, must be controlled. The descent can be fast, but it must be controlled, rather than a collapse. Without the necessary tension and control, you will have to expend excess energy on pushing the knees back out, re-straightening the torso, driving the elbows back up – precious energy that is needed to explode the bar off your chest and drive the weight overhead.

Class began with a review of the Hollow Position Progression, courtesy of Gymnastics WOD. And of course, review is best served when followed by application, so class set to the task of completing 5 x 20” On & 40” Off of static hollow-position holds.

Great work everyone – it was nice to have such a sizable 7pm Thursday class. See you all on Sunday.