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Final Chapter

Final Chapter

Mark Rippetoe's illustration of bar position in different squats. The lines depict where the balance should be centered.

Warm-Up: 10 Arm Swings & Leg Swings in all directions, Row 500m

PP: 3-3-3-1-1-1

Max Height Box Jump: 10 min.

MetCon – For Time:

9-7-5 Reps of

Weighted Pull-Up (Use 3×5 weight)

Clapping Push-Ups

Handstand hold 30 sec.

Finisher: 3 Max L-Hangs


Definition – The ability to control the placement of the body’s center of gravity in relation to its support base.

-Balance rarely receives the attention at a CrossFit gym that it deserves, and one could even scold me for failing to recommend, “You need to work on your balance.” To my defense, the constantly varied movements that CF requires will without a doubt increase your balance overall. Strengthening the efficiency of a lift or the kip of a pull-up will improve balance in other activities as well. When lifting, the balance should be centered in the mid-sole of the foot, and the barbell should be aligned in the vertical plane of the mid-sole. When one is attempting a kipping pull-up; the chest & toes should off-set one another in order to keep the balance directly under the bar. I find the major challenge that one faces when learning to kip is to keep the body balanced, not strength limitations. And too often do advanced athletes fail (specifically a heavy 5RM) when they lift because of improper balance. Not only do they fail in the lift, but they also fail to recognize what the limiting factor was.

-When you are improving your balance, what’s happening physiologically? Exercise programs induce improvements with your body’s neural communication. In other words, your brain is able to control the rest of your body at a heightened level. Proprioception is the body’s ability to sense where you are in space, with relation to its other parts and the things around it. An enhancement of this ability or skill will enable you to move your body or an implement more efficiently.

-The skills broken down through this series justify improvements not only for elite or aspiring athletes. I would even suggest that an improvement in these skills would be more advantageous to an elder or someone coming from a sedentary lifestyle. A study by the American Journal of Preventative Medicine concluded that the best way to reduce injuries in the elderly is not by medicine, but by improving your balance with a well-planned exercise program. Challenging the equilibrium through different exercises (constantly varied) will refine the individual’s ability to prevent themselves from falling. While it may not be a problem to most of us, falling in the elderly hosts many problems, some that can be fatal.

-And so concludes the 10 physical abilities series. I hope they’ve shed light on some of the smaller nuances that each skill entails. Go spread the good word to the rest of the world!

Coach CBo

-What was your favorite post on the abilities? Post to comments.

By | 2017-04-25T14:39:23+00:00 December 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. crossfitktown December 9, 2010 at 3:30 pm

    I am kind of partial to the accuracy post.


  2. Jessie December 10, 2010 at 1:44 pm

    I liked this one best I do believe, partially because everyone forgets about it and partially because coming from my gymnast/dance background balance is very important.
    -Miss J

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