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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 05-30-2005, 11:27 AM   #1
bill fox
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Great homade WOD on Saturday - As many rounds as possible in 20 minutes:

30 pushups (hands on parralettes/feet raised 18")
30 "santa cruz" KB swings 24kg
30 SHDP 32kg KB

Really a "winder" for me. Got 3 rounds, all the pushups and 15 swings. Wanted it to be a little "upper body" because I was doing a 5K race for the local Firehouse benefit the next day. Ran that in 24:30 , then did 150 wallball shots when I got home w/ 12 lb medball. Can't do Fran today legs are fried, so I'm going to do 100 pullups which should put me just about "right" to get back with the WOD tomorrow.

Bill
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Old 05-30-2005, 12:30 PM   #2
David Easton
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Bill, whats a "Santa Cruz" KB swing?
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Old 05-30-2005, 12:40 PM   #3
bill fox
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In the CF Journal the swing to fully overhaed ( as shown in the Exercises section) is referred to as the "santa cruz" swing, or maybe it' "American" swing,(my bad) to differentiate it from the "russian" swing to the chest or shoulder hieght. Of course it'a all just for the sake of identification since the "american" swing is shown in Pavel's RKC book. I will say there were no American swings done at the RKC and the santa cruz style is far more "metabolically" taxing.
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Old 05-30-2005, 12:44 PM   #4
David Easton
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Thanks Bill.

When I'm doing swings I always try and get it to the overhead position.....doesnt always happen when fatigue sets in though!!
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Old 05-30-2005, 01:11 PM   #5
Matt Gagliardi
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I always go fully overhead on KB Swings as well.
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Old 05-30-2005, 04:17 PM   #6
Brendan Melville
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I also go overhead, but are there really any differences other than ROM?
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Old 05-30-2005, 05:53 PM   #7
Pat Janes
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The idea posited in the CF Journal of which Bill speaks, shows how the "American" swing generates more power. Basically the bell travels further in "not much more" time; therefore more power.

Power is what CF is all about; so that's the way we do it. That and, as you say, greater ROM.
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