You've all experienced the suck in the middle of a grueling workout and know how it can be difficult to focus on the task at hand when all you're trying to do is ignore the pain and get one more rep. However, one of the important aspects of your training is understanding how to balance form vs. intensity. Generally speaking, we tend to gravitate towards ensuring proper form, especially on repetitive movements that are low percentages of your 1RM. On the other hand, there comes a time on maximal lifts during which form can break down. In those cases, intensity (in an effort to find your max) can negatively affect ideal form and we get that.
Below is a good clip on the debate of form vs. intensity.
3 rounds for time of:
10 KB Swings (70/53)
10 Squats w/ KB in rack position (right)
25 yard farmer walk with KB in rack position (right)
10 KB Swings10 Squats w/ KB in rack position (left)
25 yard farmer walk with KB in rack position (left)
*rest 45 seconds between rounds
Posted by Zareh.
I had a student email me the other day and comment on a recent workout not being hard enough. I found the email interesting because of the perspective of the student and because the email had an unspoken question that needs answering.
First, as you become more experienced with CrossFit, better conditioned, and more fit overall, you'll find that you have certain strengths and weaknesses. These strengths and weaknesses might correspond with a specific movement, an entire modal domain (e.g. gymnastics, weightlifting, or conditioning), or even a certain time domain (e.g. shorter workout vs. longer workouts). That's a normal part of the process and I found it interesting that the student commented on the workout not being difficult enough rather than his own improvement in the primary movement of that workout. Guess what: if you a squat enough, you're going to get pretty good at it!
Next comes the unspoken question: is every workout here at CrossFit 818 supposed to kick your ass and leave you quivering in a puddle of your own sweat??? Hell no. We're not here to torture you (although at times, you might feel that way!) We're here to train you, and to that end we program our workouts to help you achieve the level of fitness we promised you when you first walked through that door. Sometimes that means having workouts or even entire weeks that aren't as 'tough' as you might be accustomed to.
As always, don't hesitate to ask us a question if you have one!
AMRAP 8 minutes
10 goblet squats
10 half inverted burpees
10 jump touches
rest 2 minutes
AMRAP 6 minutes
8 goblet squats
8 half inverted burpees
8 jump touches
rest 1 minute
AMRAP 4 minutes
6 goblet squats
6 half inverted burpees
6 jump touches
Posted by Zareh.
Most of you have heard my thoughts in class about form and intensity. Different CrossFit gyms and coaches have different approaches to this topic, but I wanted to reiterate my view on this important issue:
Sacrificing form for intensity is generally not a wise long-term investment in your health and fitness. Yes, you have seen CrossFit videos where clean & jerks become "ground to overhead" any way or times when CrossFitters are just doing everything they can to get their bodies from point a to point b as required by the WoD. I want to be clear: there are times when I personally sacrifice some form for intensity. This tends to happen on movements in which the risk of injury due to slight form degradation does not outweigh the benefits of going faster/harder. Deadlifts, weighted squats, and the olympic weightlifting movements (to name a few) are NOT where I make up time during workouts by sacrificing form, because I know that the increased risk of injury from form breakdown is significant.
"Check your ego at the door!" If you feel like you're not comfortable maintaining form for the number of reps necessary to complete the workout, then by all means take weight off the bar! I would rather you finish the workout faster, with a lighter weight than risk injury because you wanted to finish the workout prescribed.
Are you going to injure yourself the second your form breaks down? Nope. But if you keep walking that edge too closely, don't be surprised if you eventually fall off! As always, if in doubt ask your coaches.
AMRAP 7 minutes
10 Burpee Deadlift
Posted by Zareh.