1 round of:
Walking toe touches
5 Hang cleans (bar)
10 Thrusters (bar)
Work to a heavy Overhead squat
3 rounds for time of:
21 Kettlebell swings (53 lb./35 lb.)
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.