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Week 5 – Power

Week 5 – Power

Warm-Up: 10 arm circles in all directions, 3 normal, wide, and narrow push-ups & pull-ups, 10 serratus push-ups, lat stretch (1 min. each arm).

Bench Press: 3 x 5

Pull-Ups: 3 x 5

MetCon – For Time: Annie

50-40-30-20-10 reps of

Double Unders

Sit Ups


Definition – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

-“In minimum time” is the only difference between this definition of Power and our previous definition of Strength. To us CrossFitters, it’s easy for me to illustrate this concept.


Absolute Strength



Strict Press

Push Press/Jerk





Strict Pull-Up

Kipping Pull-Up

-What is CrossFit all about? “Moving large loads a long distance in a short amount of time.” Whether or not that load is my bodyweight, a barbell, a kettlebell, or some nasty garbage that I’m running to the trash can outside remains unknown. Take a moment to ponder where our power comes from…..have you pondered yet? Seriously, look away from the screen if you don’t know the answer and think what we use differently when we are being “powerful.” The best way to produce power through our body is through our hips. Any athlete that is better than awful will employ their hips to produce power. This idea is not exclusive to any sport. In fact, it can be considered inclusive to every sport. Try to throw a football without breaking your hips (standing straight up the whole time) and you’ll see what I mean. Here are some pics to show you what I’m talking about.

If big Mike is mad, he's not jabbing...he's punching with his legs and on through the hips

Tiger swings with those pun intended ;)

You're not gonna throw 65 yards unless you get those hips involved

Messi can power home a shot like the best of them

Shakira's hips don't lie

-I hope you guys get the idea here. Let’s get those hips strong crew,

Coach CBo

By | 2017-04-25T14:39:30+00:00 September 29th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. rachael the diva September 29, 2010 at 10:58 pm

    Not to be a diva but…Samantha and I need a picture next to our names on the board. The rock stars have arrived!

  2. Samantha September 30, 2010 at 8:25 am

    Hahahaha. Yes. Love it.

  3. Rise Up September 30, 2010 at 9:03 am

    The greatest athlete on earth will tell you, hips are everything!

  4. Ben September 30, 2010 at 9:31 am

    Wow the stress of Tiger’s life has really gotten to him. He just looks pale…….

    Awesome post CBo I really look forward to these every week!

    Also, great job Diva and Sam. way to go!

  5. Coach CBo September 30, 2010 at 2:45 pm

    James, GREAT video!!! Ben, thank you so much my friend! Sam & Rach….you’re already up there!! Sam is going up again after today too….#1 spot for Annie!! Wooooooohooooo

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