HAVE A SEAT?
Thursday's class was definitely a lesson in explosive strength. And for the record, can you believe it's been 3 months - three! - since we last did seated box jumps?
10 Push-Ups, 20 Squats;
Twist & Point Lunge Full Court;
Power Skips Full Court;
15 Jump Squats;
Carioca Left Full Court, Carioca Right Full Court
10min Block of Seated Box Jumps
Box heights were jumper's choice, although everyone was encouraged to work-up in height - i.e., don't go for broke on the first set. For those new to the seated box jump, start in a seated position with the tops of your thighs at or just below parallel (a small box is usually your best bet, with bumpers plates used to adjust the height as needed).
To initiate the jump, rock back slightly while pulling your feet up off the ground a few inches, and then quickly rock forward, slam your feet down, and explode off the box into a full vertical jump onto the higher box. Remember to land light on the box, absorbing the impact with soft knees.
A key piece which will dictate both how explosive you are, and thus how high of a box you can jump onto, is the use of your arms. As you rock back, pull the arms back till the your hands are at your sides at least, preferably just behind you, similar to what you would do (or should be doing) in a broad jump. As you rock forward, drive the arms forward and up to help add explosive momentum to your jump.
One way to work on this, without the intimidation factor of a large box blocking your field of vision, is to remove the larger box and simply do seated jumps for height. You can work on exploding off the box and straight up into the air as high as you can. You can also perform this by finding an object to jump to:
In the past, seated box jumps have often been paired with cleans, and this Thursday's class saw a similar pairing with cleans showing up in the met-con (as well as a few burpees).
3 x 12 Clean & Jerk + 24 Burpees
Each round was pre-set at 6 minutes in length, with the cleans set at no more than 2 minutes. This meant that each athlete had two minutes to complete the cleans, with a total of 6 minutes to complete the whole round. Any remaining time left over in the round after completion of all prescribed reps was rest. Weight was up to each athlete, although the suggested guideline was that everyone should be able to do the first set unbroken.
A quick stretch afterwards and it was all over. Read on for a few announcements regarding this weekend (including an important one about class on Sunday):
First, a huge shout out to Sebastian and Mary-Catherine on their nuptials this
weekend down in Atlanta. Congrats you two!
Mid-Atlantic Hopper Challenge this Saturday and Sunday, including CFDC's team represented by Coach Sara Katz, Chris Oehl, Julia Lam, Mark Minukas, Johanna Murphy, and Coach Chris "Salty" Sheppard. Kick Ass, you all!
Class/Schedule for Sunday, October 7th
- 9am Free Intro/Elements is CANCELLED;
- 10am is ON!
Coach Mike Choi has been kind enough to step in and cover the 10am class while Tom and Chris are in Baltimore for the Hopper. There will be lots of work to be done, so come prepared! For those of you used to coming at 9am for Elements, you'll just have to wait another week to get your next dose of the Chris and Sara show.