Skills Transfer

The nature of the functional movements we practice is such that by working on any of them we have the potential to improve all of them.  Because of this, if you go a while without hitting a particular lift you may see a large improvement the next time you try it.

Tuesday we’re focusing on hang power cleans.  This is some obvious practice for the full lift from the floor, and holding onto the bar for each set will work your grip, but what we’re really looking for here is explosive hip extension.  Hip extension is present in almost everything we do.  Developing strength and coordination in this area is key in developing athleticism.

Want to learn to do a back flip?  Well Carl Paoli of San Francisco CrossFit and Gymnastics WOD says the ability to do a body weight hang clean could be a precursor to a back flip.  Forget flips, how about simply improving your box jumps, is that something you might be interested in?  Check out U.S. Olympian, Kendrick Farris’ 157kg snatch and subsequent celebration (even better in slow motion). Both the impressive lift, and high flying, arm waving “victory dance” are the result of the same training.  Approach every session with intensity, and the knowledge that improving that day’s lift could bear results in many other movements.

April 12, 2011

Hang Power Clean 2-2-2-2-2-2

20 Jumping Squats, 20kg
10 Ring Push-ups

14 thoughts on “Skills Transfer”

      1. Haha – well, I have to get the celebration out of my system before leaving CFF. No one at work (except Zander) wants to hear about my PR. 🙂

  1. HPC — 40kg

    WOD — 6 rounds flat, Rx. As unpleasant as they are, weighted jumping squats are a good one to add to the Home WOD arsenal. Way to do work, 5:30’ers.

  2. I love CF because just when you think you’ve knocked a goat off the list, the goat turn around and bites you on the ass. Thanks, Joe, for making push-ups raging hell again. Someday I’ll love you for it, I’m sure.

    Bench press: 40kg x 3 – Happy about this since my 5 rep max was 40 before my extended break.
    WOD: 4 + 10 (mod – no jump and ‘real’ push-ups

  3. 47 Kgs // 4+27 (Rk on jumping squats) (ring pushups on my knees).. My legs are pretty much worthless right now.

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