Funny how the one who should know better is the one getting it wrong… (Image courtesy of Three Things You Should Learn From Children)
Have a look at this excellent Guest post by Apprentice Coach May! He speaks about an important thing you should take home from the gym with you every day:
I’m not sure what other gyms have been promising you, but here at CrossFit, we promise an element of functionality in your training: The kind of functionality that you can take home and use outside of the gym.
One of the first and most functional movements a CrossFitter will master is the Deadlift. The Deadlift is a skill that is so important and so versatile! This movement is used in Cleans, Snatches, Thrusters, Wallballs, and, heck, even Rowing! And more importantly, you can use these proper Deadlift skills when you’re setting up and cleaning up your WOD as you move boxes, bars, weight plates, and even pick up your heavy gym bag before you leave.
It’s a sad irony that I often witness such amazing Deadlift technique under such high intensity and heavy loads, yet then see such poor form minutes just before or after the WOD. Injuries can happen anywhere, not just while you’re exerting yourself! Just because you keep good form while working out doesn’t mean it will be ok to lift things poorly every other time. Stress to your spinal discs, especially, will accumulate even from little daily misuses.
Please don’t let your skills stop with the clock, and don’t leave them behind at the gym. Take what you’ve learned and apply it appropriately!
Buy in – Rowing technique practice, just focusing on the 11 o’clock/1 o’clock back position
WOD – “Pushing Helen”
3 rounds of:
- 400M run
- 21 KettleBell Swing (35/55lbs)
- 12 pushups
Games Prep – upgrade pushups to Man Makers or upgrade KB weight
Zone 2 – scale KB as needed
Zone 1 – scale as needed
Cash Out – MWOD – full body roll out, use a lacrosse ball for the shoulders