Wednesday, April 4
Technique, Consistency, Intensity.
That's what we preach and, guess what, it comes from the CrossFit Level 1 seminar. We say it all of the time in some form at the whiteboard meeting or during strength work and WODs. But does it always sink in?
I can tell you that I've ignored this advice in the past because I wanted to "go RX" or beat the guy next to me. I can also tell you that it wasn't a good decision. Usually something hurt the next day or I didn't perform the workout with any intensity because the weights were too heavy or the movement was too slow.
Scaling is for everyone. I guarantee I can write a workout that everyone in the world would have to scale. There's nothing embarrassing about it, and it's the only way to get better.
Now that the Open is over and we can step back, we can assess what we need to work on and take time to fix our movement, and not try to do too much.
When it comes to building up today in the clean and jerks, don't worry about how heavy you get. Focus on doing each rep as technically sound as possible. I promise that if you focus on technique first, the bigger numbers will come. And they will feel easier and you're less likely to get hurt going for that PR.
Technique, Consistency, Intensity. Learn to love it!
Workout for Wednesday, April 4
16 min To Build Up
1 Power Clean + 2 Push Jerks
**Only Build Up with good lifts, clean lock outs!
10 Rounds For Time
10 Russian KB Swings (70/53)
12 Wall Balls (20# to 10' / 14# to 9')