Speed vs Safety

13.2

Are you planning on participating in The Open?

So far over the past 3 years, there have been box jumps every time.  About 15 reps per round, 10-18min worth.

That's around 150 high force impacts to the foot, achilles and calf musculature.

If your jumping/landing style looks like this.....

The fancy term for this is valgus.  But it's not fancy when you wreak your knees....

The fancy term for this is valgus. But it's not fancy when you wreak your knees...

And/or your foot position looks like this....

Couldn't find a box jump photo..... but feet in this position can trash your ankles, calves and achilles.

Couldn't find a box jump photo..... but feet in this position can trash your ankles, calves and achilles.

....then those 150 reps are going to cause all sorts of problems.

Start fixing the problems now.  Mobilise, perform lots of aggressive soft tissue work and then start retraining your box jump technique, starting with just a bumper plate of height if need be.  Gradually work your way back up to rx height, and you'll be an unstoppable Oompa Loompa, or a ninja, whichever you prefer.......

And don't forget, we'll be going over stuff like this and more at CFNZ's FREE Open Info Workshop, Sunday 17th January at 11am. We’ll be hanging out for 90mins or so at 11am to discuss skill practice, specific energy system development and workout strategy. This is FREE to all members and also any CrossFitters interested in learning more about competitive exercise.  First lesson starts now......  #1. choose your competitions wisely...... you may end up doing stupid, dangerous things....

FITNESS

A.

Deadlift

5 x 5, building

B.

Run 400m

Then,

10-9-8-7-6-5-4-3-2-1

KB SDHP

Push up

then,

Run 400m

PERFORMANCE

A.

Deadlift

3 x 3, all heavy

B.

Run 400m

Then, 10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (Bodyweight)

PushUp

Then,

Run 400m

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