**Scheduling Note – The CrossFit Invictus coaches will be heading up to Orange County on Friday afternoon to support our athletes – Michele, Justin and Frank – at the CrossFit Games Regional Qualifier. Accordingly, there will be no 6:30 p.m. session on Friday, and no Saturday sessions. Thank you for understanding and supporting our stud athletes.**
Workout of the Day:
For time:
400 meter run
9 broad jumps (6 foot jump)
9 power cleans (135/95 lbs.)
15 broad jumps (6 foot jump)
15 power cleans (135/95 lbs.)
21 broad jumps (6 foot jump)
21 power cleans (135/95 lbs.)
400 meter run
(WOD courtesy of the CrossFit NorCal crew.)
Ali Incredible - 38" Box Jump
Training for Rotation – Part One
Written by Calvin Sun
Rotational movements are essential to athletics and life in general. Many trainers take the wrong approach when it comes to training the transverse plane. They spend too much time training the muscles of the trunk to generate force, they love exercises like side bends, med-ball twists, and twisting crunches. But throwing, punching, hitting, and the like are largely dependent upon the ability of the body to transfer force generated by the powerful muscles of the lower extremities, not small trunk muscles like the obliques. Too many trainers neglect developing this critical engine that drives all rotational movement. All athletes should have a solid foundation in hip-dominant and knee-dominant movements (such as deadlifts, cleans and squats) before considering adding anything else into their training program.
In order to act as an effective transmission, our torso must be able to withstand the forces generated by the powerful lower extremities. Otherwise, no energy would be transferred to the upper extremities as the hips would rotate and the upper body would not move. Coach Kelly Starrett of San Francisco CrossFit has a great article on this concept, read more about it here. Coach Kstar recommends using one-arm swings to train an athlete to actively resist rotation. I couldn’t agree more as I have had great results training my rotational athletes using these movements. One of my clients is an avid golfer, when he came to me his drive had plateaued at a respectable 280 yards. We set a goal to increase that golf drive to 300 yards. His training program consisted primarily of squats, deadlifts, Olympic lifting, and kettlebell work. Less than 3 months later, he was able to drive the ball well over 330 yards. Over 50 yards added and he still doesn’t know what a cable wood chop is.
Nice, Ali! Hopefully we’ll be seeing 40+” in the near future.
I wasn’t there too see it, but I’m sure it was a graceful leap! Good job Ali!
Josh’s pose in the background is priceless! Looks like a WHOOT to me but where is the hip thrust?
I’m seeing karate kid WHOOT!
Daniel Larusso’s gonna fight!!
Nice hops Ali!
Ali is a springy little jumper. Is it me or does Ali have the longest most fantastic legs in the world? This pic really shows off the stems lady! Whoot!
M: I recall Josh giving it a whoot… the thrust was delayed so not caught in the camera shot, but it was there
Cool pic! A quick glance at it looks like Ali is floating over the box.
Glad to have Mark back with us this morning! Even though he did quote “Karate Kid” above……yeesh. “Breakfast Club” is the only 80′s movie worth quoting.
Yay Ali Gator!!! Nice work!
Chris Cross will make you…JUMP JUMP!
Ali – way to go! 38″, is this even possible? Totally impressive.
Ali Gator! Trish you crack me up….our ‘eye to eye’ was priceless. Thanks kids for the props!! I sure do love jumping. I think Josh was ‘whooting’ as well.
My goal is to jump….41 inches (gasp)! Within the next ten years of course. Well, at least before September when I take off.
Thanks Cheddies, you are the best. CJ, did you by chance shrink this picture? Because although my legs look okay, the rest of my torso looks like a hobbit. Or maybe that’s how I look?
Anyhowsers, stay tuned for the 41 inch jump! T minus 5 months.
There is a ghost in the gym! Look at that weird light bubble behind me.
That’s no ghost…
That was the fart bubble that you expelled to help propel you to the top of the jump.
Dude- Cynthia. You are too much.
hahaha Awesome Job Ali…
Cynthia, I <3 you. LOL.
Cynthia – you crack me up! Miss you guys!