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.
March 4th, 2010
Skill: Burgener warm up
Strength: Max height box jump
20 dumbbell walking lunges
15 dumbbell push press
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