Tuesday, June 26
We talk about intensity all of the time as the one thing that gets results. If you're not pushing yourself just a little bit more each day, you are missing out on potential gains. Of course, there are some prerequisites to intensity.
I know I've written a similar blog post in the past, but it's always good to be reminded of some key points. Luckily, people like Ben Bergeron put out great videos that remind me to revisit some of the original CrossFit tenants from time to time.
These are how we develop as athletes. These three things must be done in this order.
Get the mechanics down first. Hit the full range of motion, be able to brace properly, keep your knees from caving in, and so on. We can't add weight or go faster until we can move correctly.
Then, once you have the mechanics, do it consistently. How do you move when no one is watching? Are you training these movements 4-5 times a week? Is every squat you do the same? Again, we can't add intensity until we can consistently move well.
Then we get to add some speed and more load. But ONLY after the first two.
This conversation about mechanics, consistency, intensity points out there there is a major difference between the daily CrossFit athlete training for life and the person training for the CrossFit Games.
If you are just training for life, you should be able to continue training for 20, 30, 40 years. You should feel good. You shouldn't be in pain. If something hurts or you feel like junk, I'd bet there is a problem with your mechanics causing these issues. But sometimes the ego gets in the way and tells us to go RX. (I'm looking at myself here as much as anyone).
It's hard to slow down sometimes, but I promise it will mean more progress long term. Yes, we want you to push hard, but if and only if you have the mechanics down first.
You can still try a little more each day, your intensity can go up slightly each day, but you have to make sure you are not sacrificing the first two items in the list.
Like Bergeron says in the beginning of this video, "I don't care how fast you can do Fran if you never straighten your arms on a pull up."
Workout for Tuesday, June 26
Pull Up Progressions
Repeat 400m Sprints
4 Sprints, Rest 2 minutes between Each
9 minute AMRAP
9 Box Jumps (24/20)
12 Dumbbell Snatches (50/35)