Tuesday 5/16

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups
95-lb. front rack walking lunges, 15 steps

I know I’m a bit biased, but I think this is a good article for you to check out when you get a chance.



April 28th, 2017

The class has just finished a gnarly couplet of box jumps and pistols, and some quality smash time is in order. After several minutes of agonizing muscle grinding, an athlete lobs his lacrosse ball toward a bucket in the middle of the room—missing by several inches and smacking another athlete in the eye.

“Guess I need to work on my accuracy,” the first athlete jokes.

Accuracy: It’s one of the 10 recognized general physical skills outlined in CrossFit Founder Greg Glassman’s pioneering articles “What Is Fitness?” and “Foundations”. Of cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy, the latter skill is perhaps the least talked about. Concepts such as strength or speed are easy to understand—just ask the last guy in after the 400-m warm-up run—but for many, accuracy is a little more nebulous.

“Just about any movement you can think of involves some type of accuracy.”

—Dave Eubanks

According to Dave Eubanks, a CrossFit Level 1 Seminar Staff member and owner of CrossFit SAC in Sacramento, California, accuracy means being “able to put the thing where you want it to go.”

Few would argue the significance of accuracy in sport: In basketball, the ball must pass through the hoop to score points; in golf, it must go in the hole to avoid strokes. And come deer season, a poor shot makes a hungry hunter. But what about in fitness and the sport thereof?

Put It Where You Want It

The wall-ball shot is an obvious test of accuracy—a ball and an actual target—but for many, that’s where the conversation stops. Who cares about a few air balls if you’ve got a sub-3:00 Fran and a 400-lb. back squat?

“Just about any movement you can think of involves some type of accuracy,” Eubanks said.

Consider the push press. Do you dip straight down, or does your torso tip forward? As you lock the bar out overhead, do you press the bar out of the frontal plane or does it remain centered over the middle of your feet?

“That’s the most efficient path of the bar,” Eubanks said of a press locked out directly overhead. “It’s also the most efficient use of our body and our mechanical advantage, and so if you’re inaccurate with how or when you extend your hip, if you’re inaccurate with where the bar is in relation to your body, … all of those things are going to express themselves in a lower one-rep max.”

Read the rest here.

Categories: WOD

Previous Post:


Next Post: