Technique Rant Follow Up – “3, 2, 1, GO… Disaster”
No, I was not in a bad mood when I wrote nights post. Yes, I meant everything I said. It’s no secret that going too heavy is epidemic in every gym in the world. Now you know what to do to solve the problem; fix your mobility issues and do what it takes to improve your technique. You will be more powerful, faster, and SAFER. Overall everyone did great today, but there was an entirely different problem today.
“Light easy power cleans, sweet. 3, 2, 1, GO… Disaster.” Even if the weight is light for you, and you are trying to set a world record at some workout we will never see again, doesn’t mean you should throw everything out the window. Class after class today was full of dudes (and a few ladies) that smoked the first two rounds of power cleans with ease and ZERO technique. 2 minutes in however, they were standing there looking at the bar as if it was going to bite them when they grabbed it. If you slow down just a little and use more efficient technique, you will be safer AND do more work, quicker, with less fatigue. It also causes bad habits that will bleed into your more traditional weightlifting technique.
There is not a better example of this than Rich Froning (2 times CrossFit Games Champ). In the video I posted he destroys everyone simply due to his efficiency. He never muscles the bar around, he never pulls early, he never has to press the weight out, he’s just smooth, and he never stops for more than 3 seconds. Even better, when he finishes he just stands there like nothing happened.
The best score posted today was by a newer member, I actually stopped him mid-workout for about 30 seconds, showed him a few things, then made him slow down and do it more efficiently.
Slow is smooth, smooth is fast. Keep up the hard work everyone.
WOD
1) Deadlift 4X4 reps – Build to Heavy but Perfect
Rest 2-3 minutes
2) “Jackie” – 2013 Regionals Event #1
For time:
Row 1000 Meters
50 Thrusters @ 45#
30 Pull-Ups
Times to beat:
5:11 – Josh Bridges, 2013 Regionals
6:05 – Samantha Briggs, 2013 Regionals
Competition
1) Two sets, NOT for time, of:
Bar Muscle-Ups x 3-6 reps
Or weighted C2B Pullups
V-Ups x 15-20 reps
Tall Box Jumps x 5 reps
(step down to smaller box, reset, then jump again)
2) 1 Clean EMOM for 15 minutes:
Start at 50-60% and slowly climb to 95+% over the 15 minutes.
3) “Jackie” – 2013 Regionals Event #1
For time:
Row 1000 Meters
50 Thrusters @ 45#
30 Pull-Ups
Post scores to group results.