December 27th, 2010

Universal Principals of Movement Part 3: Two foot positions

I like to keep things simple. In CrossFit we really only have two positions we put our feet in for weighted movements. The first is the inside set of feet above. From this position we deadlift, press, push press,  and jump in the oly lifts. The second is the outside set of feet pictured above. From this postition we squat, wall ball, kettlebell swing and thruster. Learn them. Know them. Love them.  The more naturally your feet end up in the right positions the more effective you will be at your weighted movements.

Are there exceptions? Of course. Depending on limb length, flexibility, injury and specific needs there can be some tweaking, but the athlete must learn the basics first before improvising.

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.


6 Responses

  1. Fun WOD, only did 10 mins. due to a little case of the pneumonier.
    6 rounds + wall balls

  2. 10r+10WB today – good 1st day back in a week. Need to push myself a little harder in 2011. Working out solo this morning (brought a guest). where is the morning crew?

  3. Traveling Glenn style: Crossfit Pleasonton (bay area) welcomed me
    DT hero WOD: 13:59 Rx’d
    Perfect wod to constantly remind you moving well is better!

  4. 2011 Try to keep up with Brandie and Kris. Strong work girls!

  5. Thanks Brad – My goal will be to keep up with you running. I may have to make that one a lifetime goal :o)

  6. 11 rounds + situps

    Replaced 10 GHD situps with 20 abmat situps. I’m happy to be back!

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