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Workout Of The Day
The Workout of the Day or WOD is custom-programmed for the CrossFit Oakland community and is taught in our regular group classes under the close supervision of our highly trained coaching staff.
May 9th, 2006
By Mike Minium
5 Rounds for time:
15 Box jumps, 24″ box
15 Thrusters, 35-lb dumbbells
Playing Around with Wall Ball
In the top photo, we see Mike losing his arch and leaning too far forward (notice how his elbows are touching his knees) at the bottom position of his wall ball toss. Although it’s a technique flaw, to be sure, and should be corrected on those grounds alone, the real crime in losing the arch and leaning forward is that it leads to a loss in efficiency which ultimately leads to a loss in power.
If your body has to re-route itself from the bottom of the squat (to get itself into a proper throwing position), energy is taken that could’ve been applied to extending the hips vertically and creating a powerful, upward throw of the ball.
To correct the tendency to lean forward in wall ball, strive to keep the weight back on your heels and focus on squatting down and back.
In the bottom photo, Sam is in much better shape, technique-wise. He’s in a nice upright position, arch intact, and is ready to explode upward with a nice powerful throw.
If I were going to nitpick Sam’s technique, I’d suggest that he hold his elbows a tad higher and that he get his knees a little more in line with his toes (not actually behind the line of his toes, just a bit closer). Both of those changes would allow for an even more forceful, vertical extension. But all in all, he’s looking good.Read More