Stable shoulders, fast feet.


Nick | 04/15/2014 | 3

JM_CrossFit_20120711_2897-X2

Combining functional movements for the sake of conditioning has many benefits.  One of the more obvious reasons we do this is it allows us to continue to push ourselves metabolically as different muscle groups tire.  Arms are getting tired from pullups?  No problem, we’re about to run next.  Legs getting worn out?  No worries, we’re about to swing a kettlebell.

Another advantage in combining the movements we do is often times it helps us find more efficiency in one movement because a different movement already tired out the more inefficient way to move.  A classic example of this is doing pullups before cleans.  You’ll be much less likely to pull early with your arms in a clean if you just completed a bunch of pullups.

Today is a good example of the latter.  If we’re not stable through he shoulders and core during the box pushes, the lateral jumps and handstand push ups will suffer.  After a few rounds through, even if we didn’t start moving super efficiently chances are we’ll make adjustments where we’re losing power and stability.  Sometimes it’s really helpful to think through movements and patterns and sometimes, if put in the right situation, our bodies just figure it out.

STR:

Push Jerk
find a max triple

WOD:

AMRAP 14
50′ box push
20 lateral jumps
5 HSPU


3 comments for “Stable shoulders, fast feet.

  1. christine says:

    posterior chain city!

    push jerk: 105# tie 3rep pr from january; 2 reps + f at 115# (twice). will aim for consistent 110# next time and go from there.

    WOD: 6 + 25′ push. sore-butt times but grateful that there’s no just thing as hurdle bites.

  2. Amy says:

    Push jerk: 95#

    WOD: 6+23, hspu scaled to 5 strict push-ups & 10 shoulder taps

  3. Daniel LeMoose says:

    PJ: 45, 95, 115, 135, 155, 175, 195, 205×2 (f)
    Crap.

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