June 14 2012
We saw some great 3RM Power Clean performances yesterday. The 3RM Touch and Go really got me thinking about set up yesterday and how EVERYBODY can work harder on getting properly set up. Think about it like driving your car: do you get half a foot in, start it up and take off without your seatbelt fastened and half your body out the still open door? Or do you get set, adjust the mirrors, close the door? Hopefully it’s the second – if you’re the first maybe you’re in need of some driver’s ed. Why do you take the time to get setup properly in your car? So you won’t have an accident and get hurt.
Functional Movements in CrossFit are the same way. At the START and END of the move is our time to get set. And whether we’re lifting for Max Weight or we’re going for reps we can do better by hitting the start position better. Are you squeezing your butt so your hips are in line? Tight with your abs? Screwing your feet into the ground so that your legs are externally rotated? Now…are you doing that every rep? If you’re not then your entering the movement compromised. You probably won’t get hurt (you could) but it won’t be as efficient for sure. That means less weight OR you use more energy per rep and get tired much faster.
Think about it next time you’re burning through a WOD…especially one with heavy weight or high reps:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats