“All of the top achievers I know are life-long learners. Looking for new skills, insights, and ideas. If they’re not learning, they’re not growing… not moving toward excellence.”
Above: Kimo doing his very last muscle-up in today’s coach’s WOD (For time: 100 Squats, 5 Muscle-Ups, 75 Squats, 10 Muscle-Ups, 50 Squats, 15 Muscle-Ups, 25 Squats, 20 Muscle-Ups)!
POWER! (f x d = w/t = avg. P) Power is an important aspect in CrossFit! “Power development is an ever-present aspect of the CrossFit Daily Workout” (CrossFit Training Guide). Power is defined as the “time rate of doing work”. In other words: hard and fast! Average Power is directly related to Intensity. (avg P = I) Functional movements (like the ones we do in WODs) allow us to generate higher power than non-functional movements. CrossFit movements always stress CORE to EXTREMITY. Core is the ability to keep your midline stable or in alignment under load. For example, your hips (CORE) are large load, low velocity movers; while your hands (EXTREMITY) are small load, high velocity movers. In a Power Clean, you move from hips to arms or core to extremity. This core to extremity principle allows us the unique ability to move large loads (force), long distances (distance), in less time (time), than any isolation movement.
In the pictures above, Kimo is doing a muscle-up (and a fine muscle-up it is)! A muscle-up is unique because it combines a pull-up with a ring dip! Sounds easy, looks easy (when Kimo does it), but trust me, IT IS NOT EASY! You can see in the pictures just how intense the movement is! So much force is generated in a muscle-up, which means power power power! What an awesome movement! Congratulations to Kimo who completed 50 Muscle-Ups in our coach’s WOD today! The most he has ever done in one day! Great great great job!
Go get your CrossFit on!
“CrossFit Games 08 WO#2”
650 M Run
5 rounds, of:
5 Deadlifts (at least 80% BW)
650 M Run
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