Explosive?

Thursday, August 7th

09:00:

5 Rounds:
300m Row
15 Double KB Deadlift w/ 32/24kg KBs
15 Renegade Rows w/ 35/25lb DBs
3min Rest

Jenn: 3:03, 3:12, 3:21, 3:20, 3:11
Christina: 3:49, 3:33, 3:35, 3:47, 3:49
*Brad: 2:10, 2:02, 2:20, 2:20, 2:14
*Leanne: 3:10, 3:18, 3:29, 3:17, 3:17

19:00:

5 Rounds:
25 Wall Ball Shots
25 Box Jumps
250m Row
3min Rest

Vlad: 3:10, 3:58, 4:23, 4:35, 4:12

You're ability to move large loads, long distances, quickly is mostly a product of your muscle fiber type distribution, which is primarily genetically determined. Type I fibers (slow-twitch) are used mostly in endurance sports, where as Type II fibers (fast-twitch) are used in sports that require fast, explosive movements. Since our goal in CrossFit is to be competent in as many different activities as possible, a balance of the different fiber types is ideal. For a more in-depth explanation of the fiber types and their properties, click here.