Efficient Technique Leads to Speed

As CrossFitters we emphasize technique in everything we do.  This is why we review even the simplest of movements, such as the shoulder press, before getting under the bar.  Using proper form for functional movements is not only the safest way to execute them, but also the best, most efficient way.  Deviation from ideal technique in that shoulder press mentioned above will limit the amount of weight we can move.

The same goes for other seemingly straight forward movements, such as running, or rowing like we have in the mix Thursday.  In these oft despised traditional cardio exercises we’re not trying to increase the weight we’re moving, we’re trying to go farther, faster.  Again, moving in the most efficient way possible will allow us to maximize our output, and get them over with.

However you scale the hang power cleans tomorrow, you’re most likely going to spend more time sitting and pulling on the erg, than you will holding a barbell.  When your grip, hips, and back are smoked remember to maintain long, powerful strokes on the rower.  Get your butt in close to your heels on the catch, drive hard with your legs, keep your chest upright, and get some lean at the finish.  Think legs, hands, hands, legs, and use every inch of your frame to cover as much distance as possible with each pull.  The more efficiently you move on the rower, the faster you’ll go, and the sooner you’ll get to yell “TIME!“.

August 25, 2011

Strength: Front Squat 5-5-5-15+
(ideally final set is 60%-75% of best set of 5 for max reps)

WOD:
3 Rounds:
500m Row
10 Hang Power Cleans (70kg/50kg)

Compare to 110303

Announcements

FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open.  This year the Special Operations Warrior Foundation, the Infant Swim Resource, and Camp Patriot are benefiting from the fundraising efforts.  We’ll be running heats at CrossFit Fenway on Saturday morning, September 17th in lieu of an invasion workout.  Athletes of all abilities are welcome, and encouraged to sign up, fundraise, and join in this great community event as a part of the CrossFit Fenway team.

Did the excitement of the CrossFit Games get your competitive juices flowing?  Well you’re in luck!  The North East Fire Breather Festival, the first event in the new North East Garage Games Series will be held at CrossFit New England on Saturday, September 24th and Sunday the 25th.  There will be 3 events on Saturday with RX and scaled divisions (men and women competing in the RX division must be able to clean 155# and 105# respectively, 115# and 80# in the scaled division). There will be 2 additional events on Sunday for those that qualify.  All abilities and ages are welcome.  Register here and let your coaches know if you’re interested in putting your training to the test.

6 thoughts on “Efficient Technique Leads to Speed”

  1. FS – 100kg X 5 and 70kg X 31 (should have gone heavier)
    WOD – 11:36 w/60kg – started with 70kg and realized quickly I couldn’t handle the weight. This was a tough one for me.

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