Thursday 011115

Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 Rounds of this Circuit for Time:
10 Front Squat
"Double Up" Rope Climb
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute

"The next time you're having a bad day, imagine this: you're a
Siamese twin, your brother, attached at your shoulder is gay
and you're not, but you only have the one ass."
- Jack Handey

Research quoted from Coach Moore's site strengthcoach.com
shows that hip extension strength determines sprint speed:
www.makaimedia.com/html/hip_extension_the_
key_to_sprint_.htm
Kudos to the researchers and Coach Moore. But, guess what?
Hip extension capacity is critical to cycling, punching, jumping,
running, skiing, surfing, tennis, ..... Here's the CrossFit mantra:
Powerful hip extension is the overwhelmingly dominant function
in all of human performance. In fact, powerful hip extension is
necessary and nearly sufficient for elite athletic performance.
As a note, it takes a good athlete 3-5 years of focused hip
extension work to even begin to optimize your athletic potential.
Leg extension dominance over hip extension is the dominant
bio-mechanical fault in athletes and their training.