Monday 10-3-2011

Monday 10-3-2011

BRRRRRRR... Wow did it get cold fast.  The nice thing about that it, those of you who can't breathe when it's hot no longer have an excuse.  Suck it up and push through, while maintaining perfect form.  Perfect Form... what a simple concept, but tough for some to understand.  "Perfect Form" in CrossFit will allow you to go longer, use less energy, and in the end be faster.  The steps for being a good CrossFitter are 1) Mechanics, 2) Technique, and 3) Intensity.  Most people error by going straight to Intensity thinking that is what is necesary to have a good workout.  That is WRONG.  If you all go back to when you started and when we began the process of teaching you movements, I do believe you all thought that was enough as a work out in itself.  Then all of a sudden you started doing some MetCons and have this strange idea that everything should be like that.  Get that idea out of your head, and focus on being perfect in your form first.  Once you can do the move perfectly with no pain, or side effects the days after, then you can start going faster.  Until that happens, don't worry about the clock.  The clock is a fun toy in our arsenal, to allow you to challenge yourself.  But your first challenge is being perfect in your form.  Let's attain that perfection, so that we can continue for a long time.

[caption id="attachment_1114" align="aligncenter" width="300" caption="Wallballs during FGB at the Warrenton facility"][/caption]

Skill/Strength
Tabata Squats (bottom to bottom)
5e Linear Army Crawl
Tabata X'ing H-EPlk
5e Lateral Army Crawl
Tabata uni leg Bridges
WOD
20 Squat Jumps (hands: floor to overhead)
10 Push Press (135/95)
 
6 rounds for time

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