A Movement Key to Competition

Every workout in CrossFit is a competition, first and foremost with yourself.  They’re all given a score, and you try to beat your previous best, or push beyond your preconceived capabilities.  In order to get the bar into position to be pressed, push pressed, jerked, thrustered, or front squated you’re most likely going to need to clean it (how often do you get to work out of squat rack in a metcon?).  This being the case, why not get better at it, and develop a more efficient clean?  Brute strength can be used to move the bar into the rack position, but technique, speed, and flexibility can certainly make up where strength leaves off, allowing you to use less energy putting the bar where you want it to execute the desired movement.  Whether you have aspirations of entering an upcoming CrossFit competition, or merely want better numbers versus the old you, improving your clean is a good place to start.

Speaking of competition, Nathan and Yosh represented CrossFit Fenway at the Scout Sniper Throwdown this past weekend.  They’re both among our athletes preparing for the Beast of the East Throwdown coming up November 6th.  Both acquitted themselves quite well, with Nathan even taking home the top spot in the second part of the first event.  Keep up the great work guys, we’re proud to have you as part of the CrossFit Fenway family.

October 4th, 2010

Strength: Clean

400m Run
15 Ring Push-ups
15 Box Jumps, 24″


Many members of CrossFit Fenway are running in the BAA Half Marathon on Sunday, October 10th.  We’ll be hosting a prerace potluck at CrossFit Fenway on Saturday, October 9th at 6 PM.  Please RSVP here and let us know what you’re bringing by Thursday, October 7th.

Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010Stephanie Schneider is helping to organize the CrossFit Fenway team.  Please contact her if you’d like to participate, as discounts are available for teams.

22 thoughts on “A Movement Key to Competition”

  1. Clean: 55kg, thanks for the help Stacey
    WOD: 4 rounds + run. It felt great to run in the rain this morning. Almost as eye opening as a cup of coffee. Almost.

    Also, great job to the morning crew. It was great to finally do a workout with you guys and gals.

  2. I’ve been adjusting my wods due to a knee injury. Lots of sit-ups lately and I’ve had my first true experience with “but burn.” It is pretty uncomfortable. Now I know what you all are talking about!

  3. Clean: 55 kg PR
    WOD: 2 rounds + run + 5 ring pushups RX!!!!!!!!!!!!!!
    Woo-hoo! Really productive morning. My first ever RX, PR on the clean, and my longest string of double-unders to date (14). WOD wasn’t a lot of rounds, but I really wanted an RX under my belt. Feels awesome.

    Man, I missed this place – I spent the last four days hiking the Vermont Long Trail. Hike seemed easier than years past (despite the monsoon). I credit it to CrossFit. Now I’m back with a refreshed determination.

    Awesome work 7:30 crew.

  4. Clean: 50kg
    WOD: 3 rounds plus about 150 meters – almost RX except rings were about a foot off the ground.

    Today was big for me too – my first WOD on a 24″ box. Honestly I should have just tried it months ago, because it wasn’t THAT much harder. Lesson learned. 🙂

    1. I hear you on the 24″ box. I was hesitant but Justin said in his quiet voice, ‘You can do it’. I was like…Heck Yeah..okay, not so much Heck…but you get the point. I guess no going back down. Congrats!!

      Awesome job by Tiff on the Ring Dips and KTE!

  5. clean – 60kg .. i’ve been stuck here for about 3 months now (due to my shitty form, of course) and i’m getting realllly frustrated.

    wod- 4 rounds rx

  6. Clean- 55kg- it been awhile since I did this lift and have always PR’d around here. Aaron thanks for the work on my form and I think I am ready to clean w my hips and get some weight up?!

    metcon: 3 rds + run and 1 ring dip! (Im counting it). Rx

    ladies Im with you on the 24 ” box. Ive been super scared to jump on it… think how nice our 20″ jumps will be soon!

  7. clean form needs a LOT of work so we kept it basic this evening and worked on getting my hips involved.

    wod – 3 rounds and 7 box jumps. would’ve loved to make it 4 full…i need to get my box jumps faster and as always my lack of upper body strength slowed me down.

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