Improving our Athleticism

A main thing that we focus on in CrossFit is intensity.  How much intensity we display in a WOD will determine if we did our best and ultimately give us better results.  One way in which we measure our intensity is through timing our WODs and recording the weights we lift.  This is an excellent way of keeping tabs on our improvement.  However, it can have a drawback.  When we become so focused on the numbers, we sometimes forget about our form.  What I mean by that is that we don’t do full range of motion movements or we lift such heavy numbers in order to do a WOD Rx that we miss out on the intended purpose of the exercise.  And if we stop to think about it, what good does it do us to have killer times with terrible, half-hearted form?  If that’s the case, our intensity is nowhere near where it should be and ultimately we are left with mediocre results and increased chance for injury.  So I’d like to propose to you a few pointers on becoming a better CrossFitter and a better athlete in general: focus on form, get full range of motions, and lift at a weight that is appropriate for you.

Here are 5 tips from Freddy Camacho from CrossFit One World on how to become a better CrossFitter.

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera [or use your phone] and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

Wednesday’s Skill

Muscle-up progressions and practice

Workout of the Day (WOD):

800 meter run
30 push presses (75# for men/53# for women)
800 meter run
20 push presses
800 meter run
10 push presses

Beginner’s Skill

True push-ups – 3 max sets

Workout of the Day (WOD):

3 rounds for time of:
Run 400 meters
21 sit-ups
21 wall ball shots

Power Hour

5 x 5 front squats at 85% of your one rep max

50, 60, or 70 push-presses AHAP (as heavy as possible) for time – every time you break, immediately sprint to the drive way and back.  Continue with push-presses at rep where you left off.

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Stacy sporting awesome elbows technique while doing a front squat.


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