20 September 2009
September 21 2009
Posted by Matt Shannon under: Uncategorized .
WOD 092109
Squats on the minute
- Using a 45 pound bar complete 1 squat the first minute, 2 squats the second, 3 the third… continue in this manner until you can no longer complete the requisite number of squats within the one minute interval.
- For an added ass kicker, do overhead squats for the first 12 minutes (rounds), front squats for rounds 13 - 24, and back squats for the remainder.
A quick reminder this Saturday the 26th is the annual Fight Gone Bad.
CrossFit Genesis says Fight Gone Bad is All in the Legs
Recommended reading:
Who needs a coach anyway?
I meet all kinds of people. Olympic and power lifters, the gym rat from globo gym, soccer moms, high school athletes and your average joe from average joes gym.
Of all of them though the worst type of person is one who is convinced they know what they are doing, have convinced themselves what they are doing is right and have taught themselves all kinds of very bad habits. What’s more, they often don’t think they have bad habits even when shown they have these bad habits.
There are some folks at the gym where I train who look like they are going to do serious damage to their backs every single time they do a deadlift. Happily this past weekend I met a fellow CrossFitter who trains at his own home. Initially the conversation started off very well, as do most conversations between fellow CrossFitters. I was happy to hear that he thought it was silly that, “Some people only care about putting up big numbers and how fast their times are…technique be damned. As CrossFitters we cant have that. That’s what gives CrossFit a bad name.” He went on to say a few more promising things. Well, sadly enough when it came time for this gentleman to work the Olympic lift portion of his wod…the wheels completely came off. This guy went to practice a lift it seemed he never had any coaching doing. He was practicing a clean and much to my chagrin had no intention of doing a clean just a hang power clean. He really wasn’t even sure of the difference(s). His set up was poor, never would come to full hip extension, arms were full of slack on his pull, was not even doing the shrug, wasn’t sure where he should receive the bar nor did he seem to be familiar with what it means to get your elbows around the bar.
Worse still is that one day a fellow CrossFitter, whose standards and athletic ability are very high and in the 80th percentile working toward perfection of technique, was training on their own at the gym this same guy happened to come in and be doing the same WOD. It was a day Cindy. For the uninitiated Cindy is as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 squats. At the end of the workout the guy was being kinda hard on himself for not getting as many rounds as he usually does. Well…as soon as they workout was over the laughter began. I was told the guy was doing half push-ups and half squats.
Our primary charter as Professional CrossFit coaches is Mechanics, Consistency and Intensity. Only when you can perform the mechanics of the movements consistently then, and only then, can you add in intensity.
As CrossFitters…all of our standards are high. Our exercise standards and expectations are covered during our four week CrossFit Blast Off! Our Blast Off! course is designed to teach all nine fundamental CrossFit movements and other supplemental exercises. And successful passage through this class is the only way to gain entry into the regular classes.
So whether it’s CrossFit, Olympic lifting or mastering the martial arts it is of the utmost importance to have not only a coach but an experienced coach. Otherwise you’re just at home watching videos and basically doing a correspondence course. It’s like being 114-0 in all your MMA fights…on your Play Station 3. Like Coach Glassman said so long ago discussing how many folks hide poor form with more weight and/or speed, “Don’t paint a dirty car.”
