This past summer, CrossFit Georgetown ran a 10-week sports camp for a group of local teenage boys. The programming was designed to increase their strength base and maximize their metobolic conditioning. These boys are all involved in middle school sports (football and basketball) as well as Select club sports (soccer and baseball). Their goals were to get stronger, be faster and move toward that sought-after 6-pack...which I'm sure had nothing to do with middle-school girls. :) Initially, we had a group of 6 as sort of a 'beta-group'. But two boys, Greyson and Hayden, stuck with it all summer and their results show the fruits of their labor.
Greyson doing kipping pull-ups.*
Hayden bench pressing. You don't see much bench pressing in CrossFit's normal programming. We added it for the boys as they were focused on football. And...boys just LOVE to bench press.
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Box jumps. We tried to give them moves that involved a lot of explosive power output.
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Ah, the other thing boys love...squatting! We worked very hard to work on their form to protect their back and their knees. Their mechanics in all the lifts greatly improved.
Hayden bench pressing. You don't see much bench pressing in CrossFit's normal programming. We added it for the boys as they were focused on football. And...boys just LOVE to bench press.*
Box jumps. We tried to give them moves that involved a lot of explosive power output.*
Ah, the other thing boys love...squatting! We worked very hard to work on their form to protect their back and their knees. Their mechanics in all the lifts greatly improved.*
Deadlifts! Probably the most functional power lift and one which directly correlates to gaining speed and power. Also another technical lift which required constant form corrections.
Deadlifts! Probably the most functional power lift and one which directly correlates to gaining speed and power. Also another technical lift which required constant form corrections. ---Two lifts not shown with photos that the boys worked on all summer as well are the press and the hang power clean.---
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We'll be watching these boys to see how they progress. They increased their weight on all the lifts, many at a great rate after getting their form dialed in. Now we can't wait to see them on the fields and courts! We've already seen more powerful kicks, greater foot speed and overall improved strength. We're looking forward to working with them again in the off season from their sports.
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WOD:
The Chief
5 rounds---
AMRAP in 3 minutes of:
3 cleans
6 push-ups
9 squats
**Rest 1 minute between rounds.
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--and another one--
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21-15-9
Deadlift
Pull-up
*run a 400m between each round...ending with a sprint to the finish!
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