Plyometrics

Plyometric exercises  help to develop explosive strength and speed in fast twitch muscle fibers. These exercises use the inherant stretch-recoil properties of muscle (i.e., eccentric tension generated when the muscles are lengthened) to enhance subsequent shortening or concentric contractions. This is the dynamic action behind the rapid prestretch or "cocking" phase to "activate" these natural recoil properties.

Examples of this phase include taking the arm back into position prior to throwing a baseball or bending the knees prior to jumping. Thus athletes that rely on explosive strength and speed, such as sprinters and basketball players, include plyometrics in their training programs.

A plyometric movement can be broken down into three phases:
--Lengthening phase (eccentric contraction)
--Amortization phase
--Take-off (concentric contraction)

During the lengthening phase, the muscle creates tension like a spring being stretched. This type of contraction, called an eccentric contraction, occurs when performing movements such as jumping down from an object, running downhill, or lowering a weight. During the eccentric contraction, tension is built into the muscle as it lengthens. The take-off occurs via concentric contraction of the muscles. During this phase, the muscle shortens as it contracts, and actual work (i.e., movement of the body through space) is performed.

The amortization phase is the period of time from the beginning of the lengthening phase to the beginning of the take-off phase. This is the most important phase when it comes to plyometric training. During this phase, the muscle must convert the muscular tension generated during the lengthening phase to acceleration in a selected direction during the take-off phase.

The elastic properties inherent within the muscles and neuromuscular reflexes (the stretch reflex) are responsible for this conversion. Plyometric training may increase the efficiency of this conversion. The goal of plyometric training is to decrease the amount of time in the amortization phase and thereby increase speed.

While box jumping, if you step up and down, instead of jump up and down, these mechanisms and responses are blunted. This is why we perform box jumps, not box steps, and why you are asked to jump instead of step.

CFSF

Tuesday, October 4 'Bench press'

After the destruction of our lower body from Monday's session, it was refreshing to see upper body work  for Tuesday. Ten rounds of two reps is an interesting combination, and we treated it a little differently from one person to another. Some stayed with the same load, some increased as they went. Another facet of CrossFit that I love- choice.

Bench Press
2-2-2-2-2-2-2-2-2-2

Eric- 245 built
Alice Ann- 75 constant
David- 145 constant
Scott- 175 constant
Ryan- 195 built
Todd- 275 built
Casey- 265 built
Emilee- 85 built
Lisa- 85 built
T- 185 constant

Built refers to adding to the load as you progressed, constant means we stuck to the same load for the 10 rounds. Super strong lifts guys! Some of our slow starters had a really good session today, these people get stronger as they go.

Great to see Ryan back from CF Battalion in Atlanta, now you can show those guys back home what you have learned at CFSF. Another facet of CrossFit that I love- the community. I have been involved in many things over my life, but the community inclusion that we see displayed from CrossFitters all over the world is beautiful. Sharing information, skills, love. Where is the love, anyway?

Wednesday is another well deserved rest day. Use your off time wisely. Get some active mobility, or some slow, static stretching. These pay big dividends, and are well worth your time. Thanks for all the strong efforts, and fun.

http://www.mobilitywod.blogspot.com/

Punishing the specialist- CFSF

Monday, October 4 'Back squat/rope climb'

This was a monster session. Heavy volume, and high intensity to match. Which set was most difficult for you? For me, the third set, thirty reps, was really difficult. We had a few guys go as prescribed today, and a few scales of either the rope climb or the squats, or both. Remember, scaling allows for greater intensity levels, and intensity is what we're after...

95 pound back squat, 50 reps
Rope climb, 5 ascents
115 pound back squat, 40 reps
Rope climb, 4 ascents
135 pound back squat, 30 reps
Rope climb, 3 ascents
155 pound back squat, 20 reps
Rope climb, 2 ascents
175 pound back squat, 10 reps
Rope climb, 1 ascent

Eric- Rx 29:47
Todd- Rx 26:45
Dustin- Rx-squats/towel pull-ups- 28:27
Bart- 75/85/95/105/115/Rx-rope climbs- 32:15
David- 65/85/95/105/115/Rx- rope climbs- 32:45
T- 95/115/135/155/155/Rx-rope climbs- 25:00

Great session Eric, and Todd! Going as prescribed. You guys are strong. Also, great work LaRunda, and Lisa P.  You two are quickly getting up to speed as you roll onto the on ramp toward the intensity highway.
The rope climbing is getting to be much easier than it was. Longpants help too. The squats all looked good, tall chests and rooted heels, good drives and strong finishes. Much more important than how much weight is lifted, how well its lifted is what counts.

The squat, along with the deadlift, is one of the most functional movements we see. We squat repeatedly every day in real life activities.

Thanks for all the terrific effort. today, great fuel. Standby for Tuesday, and be ready to roll strong.

Be someone special.

http://www.mobilitywod.blogspot.com/

Sunday, October 3 'Jerry'

We have never seen 'Jerry' before, but this reminds me of the 'R+R' sessions we used to get, minus the burpee's. Not sure if 5 rounds of 400m run and 500m row is better or worse than a mile run, 2000m row, and another mile run... What do yo think? I certainly didn't miss the burpee's today, that's for sure.

'Jerry'
1 mile run
2000m row
1 mile run

Casey- 28:28
Sharon- 40:27
T- 27:24

This session is named in honor of Jerry Dwayne Patton, 40. Died in October, 2008 during a HAHO drop while assigned to USSOCOM.

That second mile got interesting. I had hoped to get a little active recovery on the row, no luck. My bacon got burned. 2000 meters seems to stretch out. It was the perfect distance though.

A session like today leaves the door open for anything tomorrow. Expect the unexpected. Be ready to roll.

Friday, October 1 '1 RMx2/The Triplet'

This was an interesting mash-up, combining two 1 rep max lifts with a nasty little triplet for a ten minute AMRAP.  The double-unders ate a huge amount of time for everyone. We need to practice them more often. Have you checked out the new speed ropes we have?

1 rep max snatch
1 rep max clean and jerk
10:00 AMRAP:
6 cleans
12 pull-ups
24 double-unders
Weight (in kilograms) was added to total number of reps completed in the AMRAP for a score.
                           Snatch     Clean&jerk     AMRAP reps     AMRAP rounds
Eric- 235            135/61       155/70                104               2 + 2 double-unders
Dustin- 199         135/61       155/70                68                1 + 8 double-unders
Bart- 244            115/52       135/61               131               3 + 5 cleans
Scott- 217           135/61       145/66               90                 2 + 6 cleans

This was a great workout. You guys did really well. A ten minute AMRAP after a couple of max sets seems brutal, but if you can just keep going, you will survive it. If you stop to rest once, you'll stop again- too often. The double-unders are not too bad once you get the rhythm, but it requires practice. Cash out by practicing some.

Saturday is a rest day. Send Em some love vibes as she gives the instructors all they can handle at CF Atlanta this weekend. No worries Em, YBF. Thanks for all the super strong efforts this week. We'll start the next week a little early, like Sunday at 12:30. Be there.

Popeye had spinach, we have CrossFit!

Thursday, September 30 'Muscle-up/burpee's'

This was another great session disseminated from CFHQ that definitely delivered.  How are your wrists feeling?  We decided that we have got to get some rings attached to the ceiling I-beam.  Too many people have trouble with the muscle-up simply because of the ring location, that stinks.  We want to give everyone the opportunity to get these, so if you have a looong ladder.....

5 rounds:
7 muscle-ups
21 burpee's

Eric- 18:05
Dustin- 19:55
Bart- 22:55
LaRunda- (3) 15:09
David- (3) 27:00
Scott- 20:40
Tammy- 21:10
Todd- 17:48
Casey- 29:23
Sharon- (3) 15:10
T- 20:49

Great muscle-ups guys!  Just getting comfortable with the false grip is taking a huge step towards knocking these things out like drunks at a bar fight.  Great time Todd, and way to tough it out Casey.  The sub was far worse than the exercise, huh?

Remember that there will be no Friday evening sessions, lunch only. Our thoughts are with Emilee as she takes on the CFHQ Trainers this weekend at CF Atlanta.  We have total confidence in you and know you will succeed.  Just have fun while you're doing it.

Thanks for the awesome efforts in getting this session behind us.  We are the burpee destroyers that have laid waste to the little bastards, burning them in a big, stinky pile.  But they will return.

Saturday is a rest day.  Check the CFSF site for info on Sunday.