"You have to go into the jungle, find the lion, and spit in his face...then shoot him. You guys are not good enough to win on talent alone...you have to want it."

Herbie Brooks- coach of the 1980 U.S. Olympic hockey team

HOW NOT TO JUMP!

Here is a computer animation that simulates a vertical leap at three heights. Though the simulation MAY accurately represent typical mechanics of an untrained athlete, it is flawed from the perspective of optimal performance. All of this is amusing because the animators are proud of their incorporation of biomechanical analysis in their work. The biomechanical errors are not glaring but very real and fairly obvious. Can you report the problem? (Hint the problem is worse on landing than taking off.)

http://www.cc.gatech.edu/gvu/animation/Areas/
humanMotion/transitions/landing.qt

Today we are going to run and deadlift. This was reported to be a pernicious combination last week, so here it is again! (Just for you, Garth)

Run 200 meters, then immediately
Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X
Rest as needed

Run 400 meters, then immediately
Deadlift 5 RM load 5X
Rest as needed

Run 600 meters, then immediately
Deadlift 3 RM load 3X
Rest as needed

Run 800 meters, then immediately
Deadlift 1RM load 1X
Done

These are max efforts at each lift. The runs are all-out, no whimping out! The entire workout must be completed within an hour. No exceptions.

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feedback@crossfit.com.

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