Diablo CrossFit flying colors at the “Pure Pankration” Fights in San Francisco, July 16th. (Jordan Bouey in the green trunks just started at DCF)
5, 5, 5, 5, 5
Post loads to comments.
Mini Metcon after squats.
As many rounds as possible in 8 minutes
20 double unders
10 Box Jumps (24″)
5 Chest to bar pull ups
Post rounds to comments.
“. . . University of Michigan researchers studying ACL injuries had subjects perform one-legged squats to fatigue, then tested the reactions to various jumping and movement commands. Researchers found that both legsâ€”not just the fatigued legâ€”showed equally dangerous and potentially injurious responses, said Scott McLean, assistant professor with the U-M School of Kinesiology. The fatigued subjects showed significant potentially harmful changes in lower body movements that, when preformed improperly, can cause ACL tears.
“These findings suggest that training the central control processâ€”the brain and reflexive responsesâ€”may be necessary to counter the fatigue induced ACL injury risk,” . . .”
This is what “6am Matt” had to say about the rowing workshop Saturday:
“I started out the day with my 500 PR @ 132.4
with a little instruction early in the class I set a new 500 PR @ 128.6
and after all the instruction on my last 500 sprint ….Yep new PR 126.7
and my power to weight ratio was 2.38 (she said it was great)
and this is after all the other sprints, and rowing exercises
so yes the class was very good.
We have another workshop this weekend with Angela Lim for mastering the clean. Click on “Upcoming Events” for more details.