Where's Your Power Producer?

photo_zps61fae22fJohn Kane is thinking all jump here to get that bar overhead.One of the harder things to remember in a workout is to move like you are tired when you are fresh. This is a confusing way to say make sure you are using the most effective power producing part of your body right from the start. For example in Fight Gone Bad, it is common to see someone start the push press minute by using mostly arms and little lower body, and it isn't until they become fatigued that they start jumping forcefully. Another good example of this is the pull up, often seen in a max pull up attempt. Just watch the velocity at which the individual opens their hips at the last few reps. The idea here and the goal then is to use that power generating part of your body to its full potential right from the onset, not waiting until you need to. Understanding what part of your body powers a particular movement (99% of the time its your legs and/or hips), and focusing on those specific segments to achieve each rep will enable you to do more work in less time, which is the whole idea behind _________. Workout:

Fight Gone Bad!

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

Programming: Gary

-Hey everyone. The Diamond in the Tough competition is in full swing. We have several members competing and many of them will make the final on Sept 29th.  The final is at CrossFit West Santa Cruz and we need volunteers! If you are interested, register here www.diamondofthetough.com Volunteers get food, T-shirts and some really cool SWAG bags !

-  If you have not already check out the Olympic Lifting Seminar we are hosting on October 6th (linked to the right of the page).  This is a great opportunity to take advantage of.

- This years affiliate cup will take place October 20th at Crossfit Santa Cruz, so start finding your team members!