September 12, 2012

Wednesday Form: Core to Extremity!

GREAT acceleration into FULL extension!

Med ball clean demo: watch it here

Set-up: Start in a good squat position.  Chest up, head neutral, weight in heels.  The ball is on the ground between your knees.

Movement: Accelerate hip (to FULL extension).  Shrug.  Slip under the ball while it hovers in zero gravity.  Catch the ball in a squat position.  Reset and repeat.

Common faults: Curling the ball, not fully extending and opening the hip (muted hip).

Notes: Your hands rotate around the horizontal axis of the ball: the side of the ball that was away from you at the beginning is still facing away from you at the end of the movement!  Try it with a large med ball some time, laces out the whole time.

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    scott September 12, 2012 Reply

    just a couple of important observations.

    1. Is that Bob Long Instructing?
    2. Are they in Alaska?
    3. They have nicer balls than we do. (ball envy)
    4. Is that one dude wearing Sketchers?

  • Avatar
    Maria N September 12, 2012 Reply

    1. Of course not. Bob’s busy catching crim–nals
    2. Yes
    3. Not for long.
    4. Yes. Aren’t they part of the CrossFit uniform?

  • Avatar
    Jan September 13, 2012 Reply

    [1 & 2 ] I don’t see Dogfish Head Punkin Ale bottles, but I DO see Russia through the trees. Not Bob L, but they’re def in Alaska!

    [3 & 4] What they lack in footwear they make up for in good ball aesthetics. Maybe there’s a correlation?

    Great post, Gretch! And fantastic shrug Leah!! Wow!

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    Gretch September 13, 2012 Reply

    That’s funny! I didn’t even notice Bob moonlighting as a CF coach… And definitely looks like Alaska or maybe North Dakota. Everyone looks warm except the dude in the T-shirt looking tough

    PS: Rainbow balls are where it’s at.

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