150603

This dangerous little couplet showed up during a high volume phase and fits right in with the Spartan work we've been doing. Thanks CFHQ!

50 Box jumps,  24" box
25 Handstand push-ups
40 Box jumps, 24" box
20 Handstand push-ups
30 Box jumps, 24" box
15 Handstand push-ups
20 Box jumps, 24" box
10 Handstand push-ups
10 Box jumps, 24" box
5 Handstand push-ups

Juan- Rx  17:23
Todd McK- Rx  17:11
Paige- Rx  33:03
Caroline- 13:03
Joan- 20:40
Brandi- 1/2  14:20
Caitlin- Rx  14:52
Holley- 18:30
Sharon- 17:47
Todd- Rx  22:39
Chris- 1/2  7:27

Great workout everybody, and good job hanging tight. More high volume stuff that makes us appreciate those ten minute AMRAPs, huh? Yes. That's a cool 150 Box jumps, but who's counting?

Plyometrics (jumping) are a terrific way to not only strengthen our lower body, but improve several of our 10 Aspects of physical fitness including power, balance, and agility. Every time we land our muscles stretch, giving us an additional spring for the next jump- actually increasing the efficiency of muscle contraction.

If you need a rest while Box jumping, where is the ideal rest spot? That's right. ON the box, not the ground. Remember, it's still just :10 seconds.

Paige McK nailing a 30" Box jump

How about the Handstands? If you haven't worked on 'hollow' positioning and aren't practicing getting inverted you need to be. Inversion feels funny. All the baroreceptors in our body are wondering why the vestibular systems are going crazy. We're upside down! Not exactly where they like to be, and they want it to stop. Oh well, they'll get over it. And they will. You get used to inversion, but it doesn't happen through osmosis, does it? You have to practice.

Thanks to everyone who has been helping out.

Thanks for another great day at CFSF.

Better than yesterday.
CFSF