Workout of the Day (WOD)

Wednesday 7/11/12

3 Things for Every Movement You Perform

For EVERY movement we do in CrossFit, there are three things you need to set before you perform any action:

  1. “Where are my feet supposed to be?” (stance)
  2. “Where are my hands supposed to be?” (grip)
  3. “How is my posture supposed to be organized in relation to the object I am applying force to?” (position)

I’d love to see a concentrated effort on remembering these three things for EVERY weightlifting and gymnastics movement you perform.  If you can nail these things down so they become second nature, you’re battle is halfway over!

Think about how much MORE technique/skill practice we could cover in class if everyone knew their stance, grip, and position for every movement.  We typically spend at least 5 minutes per movement covering JUST these things.  If you’ve been doing CrossFit for 3 months or longer, I encourage you to start committing these things to memory and practicing CONSISTENCY (having the same stance, grip, position every time)!

Let’s break down the Clean in today’s workouts:

  • Clean  – Stance should start with my feet under my hips and  I will be jumping to a squat stance during the movement.  Grip should be shoulder width, with a hook grip.  Position should start with weight in the heels, bar close to the body (active lats), chest and shoulders over the bar, tension in the hamstrings, knees soft.  Jump and land in the rack position (beginning of a front squat).

Dial these three things for every movement you will protect yourself from injuries and your strength numbers will shoot up.

WOD:  20 Minute AMRAP

3 Clean & Jerks (75% your 1RM)

10 Chest to Bar Pull-Ups

Run 200m

*If you don't know your 1RM, work with your coach to establish a weight for you.

Clean and Jerk Tips from the U.S. Olympic Coach

Yes the first event of the 2012 Reebok CrossFit Games starts today  and part of it is on the Infantry Course at Camp Pendleton