I was going to put the Intermediate Competition info after the post, but let’s face it, you guys would just immediately scroll down, right? So here they are:

Intermediate Division Parameters
1. Ability to do approx 70% of WODs RXd.
2. Have a basic understanding of CrossFit movements.
3. Functional capacity with bodyweight movements including:
- kipping pull-ups
-pushups
- air squats etc.

This is an intermediate level competition. We want this to be a fun and enjoyable experience and want to give all intermediate athletes a chance to compete on a fair playing field.

So, if you have the below times, we ask that you wait to compete in an advanced competition.

(I made this really bold so you don’t mistake the times as requirements. Burpee penalties for anyone who skimmed this and ask stupid questions in comments!)

Men’s RXd:
Helen sub 8:30
Grace sub 4:30
Fran sub 4:00
Filthy Fifty sub 25 min
Diane sub 5 min
Womens Rx’d
Diane as sub 7min
Helen sub 9min
Grace sub 5min
Fran sub 5min
Filthy fifty sub 25min

There have been numerous studies showing that box jumps are one of the best exercises for developing both power in athletic performance and bone density for overall health. Mark’s Daily Apple describes plyometrics as a “series of exercises intended to develop maximal muscular power, that is, the ability of the muscles to generate a large amount of force in a short amount of time.” And, since power is measured based on force(weight) times distance (height) divided by time, plyometric training will transfer into more power in Olympic lifts, faster 400m times, harder punches, etc.

Some tips from American Parkour:

1.) Stand in front of the box. Your feet should be directly below your hips. (Running starts will be allowed today)
2.) Crouch down, bending at your hips and knees into a partial squat, swinging your arms behind you.
3.) Explode upwards, coordinating the swing of your arms with the extension of the hip to maximize momentum. This should be a function of your hips and calves more than your quads.
4.) Tuck your knees and hips. Fully extend the hips at the top.
5.) Jump backwards slightly, making sure to clear the edge with your shins and knees, but minimizing the height you gain off of the box.
6.) Land with soft knees, absorb with your toes first, flexing at the ankles.
** If you have a history of overuse injuries in your knees/lower legs, or you are relatively new to training, a step off the box into a powerful jump would be more appropriate. **

As a side note, we’d like to wish a VERY Happy Birthday to Michelle Viquez, , resident nurse, hot mama, and professional photographer!!!

All the guys in the gym promise to eat a tomato today for your birthday!

Max Height Box Jump 1-1-1-1-1

4 rds:
3 Push Jerk
5 Power Cleans
7 Deadlifts
9 KTE