Burpee Suicides…need I say more?October 5, 2011
“A man travels the world in search of what he needs and returns home to find it.” George Moore
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.
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.