CrossFit - Efficiency Tips: Box Jumps with Matt Chan

[@flatbedladyv2191]

I started crossfit about 1 month ago. My cardio strength sky rocketed. I ran 3 miles today.it felt like i took a brisk walk...im hooked on crossfit!!!

[@tomogrady1971]

This advice is so simple and obvious. Yet it never occured to me. Can't wait to try it.

[@r3uven942]

"No need to look at the box" Till you stumble and fall over :')

[@robmckenzie9559]

isn't the entire point of jumping onto a box to eliminate the hard landing? This does a really good job at neutralising any benefits of jumping onto the box...

[@skyhighvids]

Matt you know what your talking about mate. great video.

[@jaclyncastro]

Wow I like this tip!! Great one Thank you for being willing to share it!!

[@savedbygrace1972]

Great advice Matt, try this real soon, hopefully I can do it, I started CF 4 weeks ago. I'm trying to go from 12 inch to 20 inch!

[@pboggs73]

IMO there are advantages to both, mostly depends on what your goals are. If it is only to build strength the touch your but to the ground before each jump. If it is to AMAP in X mins then efficiency is paramount. You still get a outstanding workout with the AMAP approach.

[@inflamedwithrage92]

Finally a good advice coming from crossfit.

[@ShepsAlmighty]

Would you not get better results by resting at the bottom? It's more efficient to bounce up again but isn't the point the explosive muscle recruitment from the floor? Thanks.

[@nonfictionone]

Thanks now I don't have to say that. Video should be called 'how to make box jumping esier as long as you disregard why you're actually doing it'

[@Fhshaoaksbd]

Time yourself doing rebounding jumps (taking advantage of the stretch shorting cycle) and jumps where you’re resting at the bottom. Your times will invariably be faster doing the rebounding jumps. It allows you to do more work in less time. More efficient/higher intensity

[@ch00dlz]

ShepsAlmighty from a different point of view (Speed training/Speed endurance), Matt Chan is demonstrating acceleration and deceleration which, if taught right, can benefit to cross fit competitors in their agility drills.

[@diegolmedo]

What is the best way to land? in your tiptoe??

[@sonnypod8492]

i just started box jumping this year and in a workout ill do 30 inches 20 jumps. would love to do the 36 inch box. Im 60

[@MohammadZaman923]

lol....I feel the same. But we must overcome our fears to become stronger. We must!

[@janeo4490]

Jumping in that box was so scary for me, I was so worried if I will hurt my knee because my Dad always reminds me,"take care of your feet/legs! If you get scars, thats it!" so when my trainer wants me to jump in it for the first time, I wanted to run home as fast as I can! '=)

[@GavTatu]

hmmm... with the jump down, i'm worried about the impact, and my sciatica returning ? years of jumping down outta the truck started that off !

[@TheHaircut44]

Rip to all the Achilles out there

[@ardruma]

Vertical ground reaction force is going to be very high when jumping from a box to the ground. With fatigue, body mechanics suffer. Jumping backwards is even worse since you can't see where you are landing. This equals higher injury risk. Stepping down is safer. If you get injured, you can't train. If you can't train, your goals can't be met. Think about your long-term health, and don't believe everything you hear from CrossFit. Fact: It only takes a 2-day seminar to become a CrossFit trainer.

[@Fhshaoaksbd]

Fact it only took you 2min and 3 brain cells to say this nonsense

[@DiegoRastalife]

I agree with you. Efficiency should take into consideration joint health and body mechanics. Not just speed. Don't listen to every buffed up CrossFit trainer that you find online. Use your own critical thinking and get information from a variety of sources.

[@Fhshaoaksbd]

People shouldn’t play sports and run around. Way to dangerous. They could get hurt. The body isn’t made to move around and do stuff. Why don’t people get it?

[@EnjoyCokeSue]

Nice tips!!

[@evobe]

@wisdometernal seriously, the fear of not looking at the box is strong

[@CrossFitBeaufort]

Great way to tear an Achilles. Most efficient and most dangerous way to do them

[@wisdometernal]

I have a feeling I'm gonna bust my a#% once or twice getting this right when I'm tired lol

[@eyeshild21fan]

I'm trying this tmorow!

[@MrJessej80]

the vid was about efficiency homes. I am sure form was taught in another segment.

[@NienEileen]

wow!! I'll try it in no time :D

[@TheTrio88]

I'm catching my shins on the box leaving bad scars ... Help

[@fantasypolice]

Just FYI, it's "peripheral vision".

[@TEGRAUS]

I bruise my shins during jump. Are there good shin guards?

[@jordanartzy7029]

maybe just use a shorter box until you progress?

[@mryoda]

mmm interesting, but I hardly doubt this would work on a 42inche box or higher....

[@RickypChampion]

I find doing whats described in this video jars and hurts my lower back as i land on the ground. Anyone else had that issue and know how to overcome it??

[@davidhouse10]

yeah same here, I get shin splints. Especially at extreme heights. So, I just walk of and jump again.

[@swedishbutcher]

stop doing crossfit???!!!

[@MikeLibbie]

If you have an undiagnosed disc herniation or bulging, things like box jumps can really bring them out. Either way, you want to make sure you maintain a braced neutral spine in pretty much all movements. So keep your abs locked down tight and make sure your feet are landing under your hips and that your biomechanics are generally solid. So many people go into a fitness program with faulty movement patterns that can cause a ton of problems. Start with a lower box and get the movement down pat, then go higher.

[@neversaw]

Could also be a core issue. Spinal stabilisers and opposing front core

[@Willzito]

You dont have to do all the WODS like The Flash... Take your time.. Jump but walk of... and ALWAYS look to the box cuz when you get distracted u'll hurt yourself. Cheers from Brazil

[@DreNizzo]

True. But I don't think he's talking about high box jumps as a skill. He's talking about box jumps for during a WOD.

[@DougieSomeMo]

at 1:48 "i can see this HUGE whitish thing down there in front of me" and the girl in the back laughs...

[@artemusxcx]

well i feel dumb that i didn't think of this before

[@davetonnwrites]

Lol. Welp, CrossFit sure has changed over the years.

[@kellysherman-ust]

2023 update: you're likely not an elite crossfitter and should prioritize health and longevity over maximizing efficiency. Step down and significantly decrease your chances for injury.

[@eLpuertoricano03]

someone can write these tips in a comment? my english level is not very advanced! thanks

[@Willzito]

R u still alive? Lol He says you have to rest just when you're at the top of the box and not at the botton. When you hit the ground you have to jump again(no rest) and then you rest on top.

[@AnabolicFarmer]

Ryan Reynolds?

[@aligboyakasha]

that girl's arms are huge!

[@jwwaco]

Yeah I tried not looking at the box yesterday and after a dozen jumps i gashed my shins big time. Ruined my work out and had to go home,after my bleeding was under control. As far as the bounce type box jump , you are asking for a torn Achilles. Hey guy, you are hurting people, not helping people.

[@MarkEWallace]

How on Earth is it cheating? Chan is teaching a bunch of top-flight CF competitors in this video. They most likely don't need form instruction at this point.

[@BountyFlamor]

the least efficient thing you can possibly do is crossfit.

[@RichCityCommittee]

explain...

[@XarBeats]

lol

[@DavidChoidjc200]

Says the guy who's never studied exercise science.

[@Nabooru956]

All crossfit seems to be about is how many reps you can do in a certain amount of time and how fast. But doing workouts like that over and over can really strain the body. Thats not what fitness is about in my eyes.

[@Fhshaoaksbd]

It’s what the concept of progressive overload is all about, getting stronger/fitter. To get fitter requires you to do more work in less time. It’d be like saying “all powerlifting is about putting more weight on the bar. That’s a recipe for injury.” To some extent yes.. that’s the nature of pushing your body. Although it doesn’t have to be, if you’re diligent and smart about your training, it’s relatively safe. Like motorcycles and guns.. they can be safe or deadly, individual results will vary be responsible and smart