Strength
Clean and Jerk
3 – 3 – 3 – 3 – 3
WOD
Complete 5 rounds for time of:
25 Walking lunges
20 Sit-ups
15 Supine rows
10 Burpee Wall-balls, 20#/14#
5 Wall climbs
Manny blowing up the sumo DLs!
Yesterday the dreaded lateral burpee made an appearance. Some of you may remember that this was the movement that lead to all the lateral work we've been doing over the last several months. We talk about the applicability of CrossFit to other sports. It's often stated that any athletic movement has it's roots in the explosive opening of the hip. We hit that pretty well at Evolve, right? O-lifts, box jumps, wall balls, thrusters, burpees (yay burpees), KB swings, the list goes on and on.
But when we threw some lateral burpees into a WOD, we saw a broad deficiency throughout that day. It's not that the athletes couldn't do the movement – they all did it. But what we saw was a lack of proficiency in completing the movement. Lots of single leg jumps, lots of turning the hips towards the bar to jump more forward than sideways, and a rapid decline in coordination as the WOD went on. So the coaches talked about it and things like the platform drills, boxer's circle, box drills, etc. made their way into the buy-ins. We started incorporating lateral movements more frequently. Not every day, and when they did show up, it wasn't for 10 minutes. Just a little more consistency.
So yesterday's WOD inadvertantly became an evaluation of sorts. We had the opportunity to see if the work you've been putting in paid off. Were you guys more proficient at the lateral burpees? I know that during the WODs I coached in the afternoon, things looked very different from the last time. Athletes looked more comfortable, there was an explosiveness to the movement rather than the hesitation, folks were jumping and landing off of both feet rather than the single-legged hop, and nobody busted ass! I was pretty excited about it. What do you guys think? How did it go for you?
