Photo by Rob Macklem
This is the third post in this series. To see the first post, go to: https://crossfitzonex.com/do-you-donkey-kick
Article from CrossFit Journal post – Ditching the Donkey Kick By Bob Takano
Excessively Rapid Pull Off the Floor
This is a common error both within and without the CrossFit community. My personal observation is that many people see the speed at the top of the pull and can’t comprehend that the speed changes. While the concept of generating as much speed immediately off the floor is a valid one, what is ignored is that most people don’t have the ability to maintain proper position for the later acceleration if the first pull causes a bending of the back and a miss-positioning of the hips.
Dozens of biomechanical studies of the greatest weightlifters performing the heaviest lifts in history have confirmed that the body must pass through the power position in order to generate the most explosive pull possible. An attempt to initiate a rapid pull off the floor will cause the body to assume positions that will make the attainment of the power position impossible.
The best solution I’ve found is to have athletes practice a controlled pull while feeling the pressure on the feet move in the correct pathway. This is best achieved by performing halting deadlifts with two-to-three-second halts at the point below the knees and at the power position. The reps should be from 2 to 4 per set at 85 percent and above. Four sets should be appropriate to “rehearse” the proper first pull.
Today’s Workout
Buy in – Coach led Dynamic Warmup
WOD – “Barbara”
This workout is for Kristina Correa. Unfortunately, she left too soon and was unable to come in to do the workout today. We will miss you Kristina. Goodluck in your future and come visit lots!
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round. Subtract rest time to get your total score.
Cash Out – Hydrate! Hydrate! Hydrate!
The pamphlets will be made available free of charge online
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Unfortunately the world has tried to define it in ways that
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Areas like this are industrial inside many crystals,
listening in the controversy of the strategic spiral.
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David Netto, NettoCollection’s founder and a well-known interior designer for the New York socialite and Hollywood sets, had designed a successful
line of high-end baby cribs and changing tables
that retail for about $1,500 each. NOTE: This does include the
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On many occasions, your prospects can even grow to be your
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In fact, many stories told by teachers attest to this.
Los capitalinos buscaron sorprender en los primeros minutos con balones filtrados sobre los centrales regios.
A couple of years in retirement probably took something off of Mats Sundin’s wrap-around backhand move.
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Chamberlain and the Warriors hosted the Knicks in Hershey, then their secondary home, as part
of the then-lowly NBA’s bid to expand interest in the league. Saturday, March 3 2012, 6 p.m.
tons, owing to significantly reduced purchases by
key Asian buyers, including Bangladesh and Indonesia.
Current UBC coach Doug Reimer was twice recognized for his work with Winnipeg (1993, 1994),
while Mike Burchuk received the award four times in the 1980s.
I think it also comes in cotton candy , too.” Well, this doesn’t help at all, but it is helpful to know there’s a second scent for those wanting “a deliciously fun and fruity burst of vanilla and strawberry wrapped around a
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Additionally, this report from the Law commission
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parties in case of non-compliance with the maintenance and the disclosure
norms regarding the clear and full annual account of the receipt and expenditure incurred
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Then Hand Spun (Quarry Books, Feb. You think he would have averaged 50 goals+ for 3 seasons?
What was the inspiration that created his ultimate humility?
After a fan posted a video of a horrific crash at a
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formation laissent à penser qu’elle pourrait s’approprier le
projet.
(Not that there is much sidewalk traffic.
) Five of the eleven signs are for candidates not
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So advanced and state-of-the-art modern was the opera house in its day, that in the middle of a
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