It all started from a friend, a colleague, a peer . . .
From being bored with the same routine, from plateauing time and time again . . .
I wanted to get healthy, I wanted people around me who cared . . .

They called it constantly varied, functional movements, executed at high intensity . . .

It's about taking the first step -

It's called CrossFit and I friggin' love it!

Tuesday, February 15, 2011

Workin' Technique

We often put a lot of stress on our bodies in a very short period of time.  We, for the most part, often stick to the schedule of three days on and one day off.  But our programming also allows recovery from a strength perspective as well.

The de-load week of the Wendler (5-3-1) Program allows the athlete the ability to continue working on the lifts he/she has been pushing for the past three weeks.  You have pushed yourself to get stronger, move quicker and adapt the body to change as you work at roughly 55%-85% of your 1 rep max.  But the de-load week is not just a chance to recover; it’s a chance to improve your technique.

It shouldn’t be taken lightly; as there are small tweaks we can do to work on the art form of these movements.  Last night was the power clean and instead of just having people go through the motions, I found that we (the coaches) could provide a lot of insight that could be applied to individuals lifts to make them stronger and by far more explosive. 

The #1 culprit I found, as far as deficiency in technique, was the lack of opening the hips.  Because the weight was so light for most individuals, they began their pulls early thereby inhibiting the momentum that they generate.  I worked with more than 1 individual and was successful as I saw people’s understanding of the movement take place within their minds. 

Following the Power Clean, the WOD was 50 push-ups, 75 sit-ups, and 100 wallballs (20/14).  What seemed simple enough to most athlete’s left them crippled as they got to the wallballs.  However, I think I only overheard 1 person refer to their “Karen” (150 wallballs {20/14}).  You see, there were people who crushed their “Karen” time.  Even though they didn’t do 50 more wallballs, their pace to actually complete the named workout was faster during last night’s workout!  Put your workouts into perspective and realize how far you are coming along.  Take a second and ask yourself if 50 unbroken push-ups or 75 unbroken sit-ups was a goal. 

The number 1 expectation I have for everyone I coach is that they have the patience to develop the technique of any given movement.  Strength will come with time, but technique is paramount to getting stronger, faster, and better without any risk of injury.

There are so many athletes who have made such good progress over the last year, keep going, the good times will as well.

-Coach Tony   

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