Tuesday
WOD:
Hang Snatch 1-1-1
Power Snatch 1-1-1
Hang Power Snatch 1-1-1
Snatch 1-1-1
You will probably not achieve your one rep max for each exercise, but the goal is to work! You must complete all three sets of each exercise, increasing the load each time, before moving on to the next exercise.
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Evan hanging with the big boys
This Week: Virtuosity
So, you’ve started doing the basics well. So well, that they feel like a natural part of you. Great! What’s next? Ramp up the intensity. Why practice the fundamentals first? Well, there are lots of reasons. Safety, efficiency, range of motion, and also, people are watching you.
Some of you have been coming to CCF for a while now. Some of you are still practicing poor form and range of motion. You don’t lock weight out overhead, you don’t lock out on those push ups, your back is rounded, you come on to your toes, those pull ups are barely clearing the bar if at all. What does this mean? Well, it means a couple of things. It means you are shorting yourself, cheating reps, and if you do get proper range of motion with crappy technique you are risking injury. It also means either trainers are not holding you accountable or you are not listening. Most importantly, you should know that others are watching you. They see what you do. If they are a veteran to this CrossFit stuff, they cringe at the sight of a rounded back and get angry at pitiful attempts at range of motion. If they are new, they will emulate what they see most often. You could be teaching someone that it’s okay to have an ugly squat and/or that it’s okay to not complete a movement or a rep in a workout and still get the “Rx’d” by their name on the board.
Hold yourself to a higher standard. You didn’t select CrossFit, it selected you. It selected you because you want something a cut above the rest of the crap that’s out there. Don’t let it down. Have integrity and know that if you have poor technique and a trainer takes the time to correct you and work with you that it’s because they care, not because they don’t want to see you succeed. Have integrity in workouts and know that if that rep didn’t count, then don’t count it. Like everything else in life, you must earn the respect and admiration of those around you. So remember, doing the common uncommonly, Virtuosity, is so important. Set the example, be the example. Show those in your class today how to do it well. Even if that means scaling weight in workouts until you get it perfect.
“Listen to advice and accept instruction, and in the end you will be wise.” Proverbs 19:20
