Workout of the Day for Wednesday Dec 12, 2012
Work on max height box jump
3 rounds of:
1 minute max reps of Pull-ups
1 minute max reps of Sit-ups
1 minute max reps of Squats
3 minutes to run 400 meters, rest with remaining time
Log results here.
By Nathan Helming • For Active.com
Highlights here – click on title for full article
Here are five things a good CrossFit program can add to your triathlon training to help make you a stronger, faster and healthier athlete.
1. CrossFit teaches proper body mechanics.
CrossFit programs start with an intensive series of sessions that teach you how to do basic movements like the squat, deadlift, press, jump/land, and Olympic lift effectively. These movements are all very technical and, while there is a learning curve, they challenge the athlete’s coordination and motor control.
2. Crossfit identifies athletic weakness and imbalance, and provides tools to address them.
For example, if your knees collapse forward and inward during a squat you probably lack good mobility in the hips and ankles, along with the motor control to protect your knees. This can lead to poor knee tracking and potentially to knee injury. It also demonstrates inflexibility in the calves, the groin, and the hamstrings, which can limit performance.
If your elbows flare out in the push-up or you have difficulty maintaining a strong neutral plank position, the coach knows you lack mid line stability (core strength) and shoulder stability.
Potential injury aside, racing down the road with your wheels out of alignment, is not the most efficient way to move. By identifying and addressing these weaknesses at the root, you have the opportunity to turn yourself into a better athlete from the ground up and reach higher levels of performance. Without meeting these basic demands, you will struggle to reach your full potential.
3. CrossFit builds greater strength, power, agility and speed.
Mobility and flexibility are not the only limiters. Endurance athletes often lack top-end speed, strength and power output. Marathoners and Ironman-distance athletes come to mind here. Too much time spent going long and slow at sub-maximal intensities leads to an athlete that can only go one speed: long and slow. At the professional and elite amateur level though, athletes enjoying the most success at the marathon and Ironman spend years developing strength and speed.
At CrossFit, athletes learn to incorporate strength and gymnastic skills into their workouts. They jump, sprint and develop power they previously thought impossible. Time and time again, we have seen these new abilities translate to increased athletic performance.
4. CrossFit develops and builds true functional strength.
To be functional, an exercise should be natural, develop full range of motion, and promote core-to-extremity movement and mid-line stability.
Functional strength does not need to be sport specific. It should focus on building your general physical capacity with multi-joint movements that you already do day to day. With an improved ability to pull, push, squat, dead lift, jump and even throw, you will approach your sport with greater levels of strength, power, body awareness and confidence.
5. CrossFit develops skills that transfer to specific sports.