• Fitness Insight… Get some!

    At its simplest, sprinting is a means of getting the body from one point to another in the shortest possible time, yet it is also a very complex, specialized motor skill that requires a high degree of coordination. Broken down into its fundamental components, sprinting can be thought of as repetitive maximal force efforts; as such, it clearly exposes any muscular imbalances that exist in an athlete. — Karl Geissler, http://www.crossfit.com/journal/2007/05/speed_development_by_karl_geis.html

28
Dec

SP-PP-PJ

For Monday, 20081229,
Workout of the Day:

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare to 081029.



The push press and push jerk add the hips to the shoulder press. Correctly performed, the push press and push jerk will lift significantly heavier weights than the press. In the SP-PP-PJ workout, in spite of tripling and quintupling the number of reps performed you should progress to heavier weights as you add the PP and PJ.



“A Concept for Functional Fitness” and the US Marine Corps’ adoption of CrossFit, by Lieutenant General James F. Amos, Deputy Commandant for Combat Development and Integration.

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