Group warm-up

Head start

You're never too young or too old to get strong.

Power up

Barbell snatchers

Arch angel

A lovely example of what we meant when we said "keep your chest up when you bench."

Making movies

Post-training video analysis.

Analyzing photos and video during and after training can help us all become better athletes. It is a simple and effective tool. We keep a Flip Mino on hand for instant feedback and review of all kinds of movement, from the most basic to the most complex. The Mino is simple enough for a 10-year-old to use and requires almost no maintenance.

Box Jumping

Nate Beier: step up, jumping to a small box, jumping to a large box.

Sequence for box jumping:
Head forward. Torso upright. Feet just under the shoulders. Dip, drive, contact, extend. Step or jump down from box. Rinse and repeat.

What is wrong with this picture?
Notice the difference in extension. Can you reach full extension if you are looking at the ground?

Is the box jump scalable?

Stepping to a small box:

Jumping to a small box:

Jumping to a large box:

Common Faults:

Not dipping the hip before the drive, not landing on target, not reaching extension.

Build your own boxes: http://www.crossfit.com/discus/messages/26/14917.html