![]() ![]() We have a muscle-up program, a mobility program, a pull-up program and all kinds of supplementary activities. On that note, at our box, we have a program for everything. Even if you think you have a decent squat, do yourself a favor and assume it’s terrible and start from there. H O M E W O R K: Mobilize, lots of pause squats (loaded and unloaded), tape your lifts, find a role model (mine is Lu Xiaojun) and attack it. Repetitive stress injuries can easily occur if you have poor attention to form over a high volume of repetitions. If your squat looks bad when it’s unloaded, why should you think that it will serve you well when loaded? You have to remember that just because the bar is light it doesn’t mean form is irrelevant. Let’s look at the 2014 Open:ġ4.1 – Snatches will require squat mechanics as they increase in load or you fatigueġ4.3 – Box jumps will require squat mechanics at higher volumes and greater heightsġ4.4 – Wall balls and cleans follow the same rules as Snatches Why so harsh on the squat? Somewhere in the neighborhood of 50% of all movements you will be required to do in CrossFit will involve a squat of some kind. Neutral and primarily vertical thoracic spine? Weight distribution on outsides of feet? Heels make constant contact with the ground? What do I mean? Have someone film you and make a checklist of the following: Your body weight squat ought to be perfect. If your first reaction is, “sure, once I get about X weight on the bar, it really shapes up!”, then you have already started off on the wrong foot. ![]() Without an excellent squat, you will be forever limited. If you have no knee cartilage left, two torn labrums and a gangrenous diabetic foot, there is a whole different conversation you ought to be having about plateaus. If you are not healthy, this isn’t going to work. ![]() ![]() My tone is not of condescension, but of earnest and honest feedback as to where people need to go – myself included. Outlined within this article are five crucial concepts to overcoming your performance plateaus and transforming from a casual participant to a competitive CrossFitter.įull disclosure, I am not a high-caliber athlete, I am not perfect and I have improvements of my own to make. If, however, you want to dig a little deeper and attempt to achieve mastery in this sport (if one can ever truly ‘master’ CrossFit), let’s go for a ride. With that being said, if you don’t have a muscle-up or a body weight snatch or whatever your box or peers hold in esteem AND you don’t care, that’s OK! You can be fit, have fun, and enjoy yourself without ever doing these things. When we talk about “pulling a workout from the hopper” or the Games Open, we are no longer talking about fitness for its own sake – we are talking about competitive athletics. Divorcing the routine from the sport is crucial to this topic. One can become fitter without including movement X or workout Y, because the objectives are distinctly different. Let’s be clear, the sport and the program are two distinct things. As CrossFit continues to evolve as a sport, pastime and recreational activity (beyond the domain of simply being a fitness program), many participants will want to know how to become better at it. ![]()
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