July 21st, 2011

Universal Principles of Movement Part 2: Core to Extremity

Annie shows us here what is called triple extension for the clean. This is the “jump and shrug” we always practice in our clean progressions. This jump and shrug with straight arms is a great example of a “core-to-extremity” movement. The core (primarily the glutes, hams and quads) must do all of it’s required work before the weaker muscles (of the arms) begin to bend. If Annie were to be in this same aggressive jumping position with her arms bent she would be losing some of the force production of the jump because her bent arms would be absorbing some of the power. As we see it here all of the power put into the ground by her jump is going straight through her spine and down her arms directly to the bar. This “core-to-extremity” concept is crucial to the success of your olympic lifts including the clean, snatch, push press, push jerk and split jerk. It is also a key concept in movements such as the wall ball shot and thruster. If the extremities begin work before the core you are moving in a less than efficient manner. This makes things harder. CrossFit is already hard. Lets work to make it easier! Bonus points for the first person who can name two other movements in which adhering to this universal principle of movement is crucial for maximum efficiency.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Post time to comments.


11 Responses

  1. Did half the number of total reps. Strict pull ups, 1.5 plates on HSPUs


    Shawn did a nice job of persevering through the workout this morning!

    • It’s been to have you in on a regular basis. You were always good to have around, but after “we were on a break” I’d swear you’ve have a little extra pep in your approach at CrossFit. Best luck finding the right balance with work/commute/life/yada!

      • Thanks Shawn! Honestly, I’m just glad to be back in the gym with all you guys…….

  2. 25:45 scaled
    half the strict pull up reps
    1abmat+10lb plate HSPU w/ nose to abmat (all reps)
    I have absolutely no idea if I did the round of 15. No idea.

    Thanks Ryan for the good coaching on explosive and rep scheme.
    thanks Jim for the nose to abmat reps. Special pain to remember you by while you’re on vacation. Though thanks for encouraging to end when I did.

  3. Right off the bat I think of medicine ball cleans and dumbell thrusters, but are those under the clean and thruster umbrellas?

    I wish this Annie had a triple extension like that Annie!

    • Yes Annie S. Those are both great “Core to extremity” movements. You get the bonus points! What else people? There are a ton of these types of movements in CF. To prime the pump…think of any dynamic or explosive movements and you will be on the right track.

      • Kettlebell swings of course, you’re definitely can’t do that with only arm muscles.

  4. 19:42

    2 abmats for the HSPU’s. I’m pretty sure I just went down until my hair touched the abmat.

    How about Kettlebell swings for more “core – extremities” movement?

  5. River Crossfit
    18:32 – scaled
    Skipped 21’s all together
    18’s – 3’s strict PU and HSPU With 10lb weight and one abmat (afraid of breaking my nose!!!)
    After the fact I wish I had done the 21’s…

  6. Not sure how to even record since I messed up twice on my reps! 21-18-16-14-9-6. 21:?? Forgot the 3s so I went back and finished them after the fact. Nice.
    Great job Brad and Brooke!

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