Bring Your Shinguards

The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities.

-Greg Glassman, from the CrossFit Journal article Foundations (emphasis added)

We’ve had requests for it, and tomorrow we’re going to put the power of your hip extension to the test by seeing how high you can jump.  Just like other strength portions of classes at CrossFit Fenway, your first few attempts should be at a height that you feel confident you can make.  From there, start piling up the plates, and get out the tape measure.

Tomorrow we also have the return of special guest instructor Patrick Cummings, as he covers for Stacey while she’s off snowboarding.  Patrick has ups.

100_1061March 4th, 2010

Skill: Burgener warm up

Strength: Max height box jump



20 dumbbell walking lunges

15 dumbbell push press

10 sit-ups

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13 thoughts on “Bring Your Shinguards”

  1. I never thought wood and what, rubber? could be so intimidating. As Patrick, or Stacey, I forget which said, “you’re training yourself to do something that scares you”. so true.

    26 3/4″ box jump. (24+20kg plate)

    WOD: 5 Rounds + 11 push presses @ 15 lbs.

    1. Thanks JT.

      If anyone gets to 65, I’ll let them to a lateral jump OVER me. That’s a good 5 inches of clearance. 🙂

      Oh, and Eric might try to take credit for the awesome Apache radio mix, but it was all my idea.

  2. I thought big feet were good for box jumps??? More surface area to help you launch yourself… wait, that sounds like an urban myth

  3. WOD: 6 rounds + 6 walking lunges 15kgDB
    I love you guys in the 6:30am class! I hope I can come more often!
    And I’ll vouch for you Jen the Apache was all you 😉

  4. Nathan not only tied for highest box jump of the day, but also most dramatic falling on his butt. Though Tom had one of those too.

    Max box jumps, like life, require us to fall every now and then, though. Otherwise, we’ll never know how high we can actually get.

    Solid work 5, 6 & 7P. It was a pleasure.

    1. My fall, while ungraceful and a bit painful, was worth it. How else can we improve if we don’t run up against our limits?

      Thanks for a great workout!

  5. So, I was at the bar tonight and they said they wanted the 4 strongest females there, so of course I volunteered. It was an arm wrestling competition. I lost, because I gave up because my bicep was twisting in half- the girl was a good 4-6 inches taller than me and was leveraging me over. The guy said, “Your arm muscle was BULGING.” I informed him that was not only natural, but CrossFit.

    The guys got away with lame half pushups. I wanted to re-enter.

    See you all on Saturday morning.

    Maybe it’s the mental state I’m in (which arguably is less than ideal for the internet), but I found Patrick’s quote about falling every now and then, fairly profound or at least to be true. I might steal that.

  6. I had so much trouble with that damned box. I think too much, and going to Crossfit straight from work doesn’t help much. I realized that if I get ANGRY at the box, it works! 27.5” here, and 6 rounds + 14 lunges. Fun night, thanks Patrick!

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