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No Sloppy Cheaters

December 29, 2008

There have been a few discussions around C3 about proper range of motion. I think that we are pretty much on the same page but here are a few demos and standards just in case.

Squat-The depth causes the crease of the hip to be below the knee-not parallel or 3/4. At the top the hips are open.

Pull-Ups-The arms are fully straightened in the bottom, and the chin clears the bar at the top. How you get there depends on the specifications of the WOD-(strict,kipping,grip etc.)

Push-Ups-This video shows a pretty clear standard.

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Let’s be intense for all 20 minutes-with proper range of motion.

As a footnote- You may notice that I will post repeat videos. That is usually because frankly it is difficult to find integrity in ROM in many of the available media. The CrossFit standards depict what we are after and with quality explanation.

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  1. Littles Reply

    I miss you guys! Standish is still yakking. I’ll be there by wed.( I hope).

  2. Mark Lee Reply

    We miss you too! Hope standish feels better. Get ready for the zone challenge!

  3. Nicole Reply

    Ooh, poor Standish, and poor mommy!!! Hope the two of you recover soon:)

    Miss you two!

  4. Littles Reply

    Thanks you guys, we might make it today (tues), he hasn’t been sick since sunday morning!!

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