Explosion

4/6/09, 5:45AM, CrossFit West Santa Cruz. The early morning calm just coming up on daybreak. A smattering of pictures from a great day.

4/6/09, 5:45AM, CrossFit West Santa Cruz. The early morning calm just coming up on daybreak. A smattering of pictures from a great day.

The 6AM Crew

The 6AM Crew

Dion; kettlebell swing.

Dion; kettlebell swing.

The Noon Crew

The Noon Crew

Nalu buddy

Nalu buddy

Mona and Kyle

Mona and Kyle

Golden dunks 345# for a double.

Golden dunks 345# for a double.

Very few people train for explosion. Lots of people do pushups, not a lot do clapping or chest slap pushups. Lots of people do squats (well, maybe not that many), but not a lot really jump. Lots of people jog, not many sprint. Lots of people do pullups slow and controlled, working the muscle in isolation. Not a lot do clapping pullups, or even kipping pullups. Lots of people lift weights, but how many lift Olympic style. I know good wrestlers and kickboxers who work takedowns and combos, constantly trying to get a little more speed, a little more jump, yet hit the gym and do slow controlled movements with the weights, thereby teaching their muscles to move slowly. And the list goes on. What gives?

Fast powerful explosive movement seems to be relegated only to very few. Collegiate or professional athletes mainly. Why? Don’t ‘ordinary’ people want to move with speed, power, precision? How about cops, medics, and firemen? How about you?

CrossFit engenders explosion. The concept that dominates all our programming and workouts is: large loads long distances quickly. We want to move heavy weight as far as possible (a clean as opposed to a bicep curl) as fast as we can. This builds power. Power differs from strength in that there is the connotation of speed. Say Black-Hearted Kyle and I can each front squat 250#, but I can do it in 2 seconds while it takes Evil-Thought Kyle 4 seconds. We are equally strong, but I am more powerful.

Power is what is required for explosive movement. The kings of explosive movement are Olympic lifters, gymnasts, and sprinters. Not coincidently the three cornerstones of CrossFit.

So, throw some more explosive movements into your repertoire of exercises.  You won’t regret it.

Please post thoughts to Comments.

Workout:

Work up to a 3RM in the Front Squat.  This is your working weight.  Try to do 3 more sets of 3 with that weight.

Then:

5 Rounds

100m Sprint

8 Ketttlebell Swings (use the absolute heaviest weight you can)

10 Pushups (try to make every other rep a chest slapping pushup)

12 Box Jumps

Please post WOD completed and score to Comments.