Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Work to a heavy Overhead squat

Rowing “Helen”

3 rounds for time of:

500m Row
21 Kettlebell swings (53 lb./35 lb.)
12 Pull-ups

Compare to July 8, 2014. Post loads and time to comments.




In weightlifting and CrossFit, we talk a lot about consistency. The more consistent you are in your movements across multiple domains, the more efficient your WODs will be.

The above picture is my friend Daniel Kline (-69kg/152 lb.) snatching 103kg/227lb and clean and jerking 130lb/286lb at the 2015 Junior Nationals. Daniel is also coached by Matt Bruce and won bronze on C&J here. He competes in one of the toughest divisions in juniors, and much like Matt, he’s a bull dog competitor. But what I love most about watching him lift is how consistent he is. Take a look at the two pictures above: in both lifts, he’s in exactly the same position. The only differences are where his hands are at on the barbell and how much weight is on the bar. Consistency like that comes with lots and lots of practice, drills, breaking down lifts, and not advancing in weight until the technique is perfectly dialed in. It takes time and patience.

Take a look at your lifts and WODs. Do you deadlift 1 rep the same way you clean 1 rep? If you are doing thrusters, do you clean the first one with the same attention to technique as you would if you were doing cleans on the platform (not for time)? If your answer is no, consider focusing all of your efforts on perfect technique across multiple domains. When you pick weight up off of the floor, you should pick it up the same way every single time, whether it is a snatch, deadlift, clean, or thruster because from the ground to your hip, the movement is exactly the same; the only differences are where your hands are at on the barbell and how much weight is on the bar.

But, how often do we do a deadlift or pick a light weight up where you see rounded backs? Happens ALL THE TIME. If it’s heavy, obviously, that’s bad and a recipe for a back injury; if it’s light, we don’t even think about it. The point is, if it’s so heavy it requires you to round your back, then, it’s too heavy for your technique (and you are relying on your strength, rather than technique, and working against your lifting technique). If it’s light, you are wasting an opportunity to dial in perfect technique that will transfer into heavier movements later on. Obviously, as you get deeper in time into a WOD, movements and technique are going to break down – it happens to everyone. But, what separates the very best athletes is their breakdown is less obvious, and the more tired they get, the more they rely on their technique, translating into much greater efficiency across all movements.

Post thoughts to comments.

Wednesday WOD, March 4, 2015

12 thoughts on “Wednesday WOD, March 4, 2015

  • March 4, 2015 at 10:06 am

    OHS 165
    Rowing Helen. 10:20 rx

  • March 4, 2015 at 11:55 am

    OHS 225# (PR)

    Helen rowing RX 12:27. First rowing. Grip gone. Then did 400 meter farmers carry.

  • March 4, 2015 at 1:08 pm

    OHS: 265# – matched my PR!

    WOD: 11:32, sadly that’s close to my normal Helen time

  • March 4, 2015 at 1:45 pm

    Great Bo!
    Running Helen : 12:14 RX

  • March 4, 2015 at 1:45 pm

    Meant Rowing……..

  • March 4, 2015 at 2:48 pm

    Oh wait. I meant 11:47. Dang it. Forgot we started at 1 minute.

  • March 4, 2015 at 4:48 pm

    Are you sure Victor… Now it’s 11:47 not 11:27? Hmmmm I call a redo on that

  • March 4, 2015 at 8:04 pm

    Haha. Let’s do it again!! Meet u tomorrow at 6am;-)

  • March 4, 2015 at 8:29 pm

    Full disclosure, the later classes had to to CTB pull-ups, and I did regular pull-ups.

    Also, meant to mention, I attempted 185 on OHS which would have been a 10 lb pr. I got all the way down and half way back up thinking YES, I GOT IT, then lost focus and dropped it. Oh well. Next time.

  • March 4, 2015 at 10:16 pm

    OHS 225#
    WOD: 10:25 w/ c2b

  • March 5, 2015 at 5:57 am

    Rowing Helen – -11:16

  • March 6, 2015 at 1:06 am

    Rowing Helen – 9:53rx (26 seconds faster than last time)

Comments are closed.