Freddy C drops the hammer. (Keep reading after the break.) I don’t believe in “punishment” at a CrossFit gym, buy information pills but I understand where Freddy is coming from. I was in the army, page and I was subjected to enough “corrective training.” The army was paying me, visit web though, so I guess they could do what they wanted. At my academy, I had an instructor that called physical punishment “penance.” Some people liked that, some didn’t. Since you’re paying for membership, I have a hard time handing out physical punishment. Unless you drop a naked barbell. If you drop a naked barbell, you should be forced to miss double unders with the RPM jump rope 20 times. Or 50 times. I’m kidding. Maybe…
Now, I may not believe in punishment, but I do believe in having a plan at the gym. For the gym, we program lifts in waves, and use a lot of “heavy” singles, triples or fives. I do believe working off percentages is a great way to get strong and efficient, but to stick to that type of rigid plan for a larger population is tough to program. One day I may figure it out.
A great deal of responsibility is on the athlete to know, or learn, what lifts you need to hit to build to a heavy single (or whatever number we are working to). Sometimes 20 minutes feels like a lot of time to build to a heavy lift (or multiple sets) but as you get stronger, you may feel rushed. That’s because moving heavy weight safely and effectively is hard. I usually have my opening lifts planned out with a definite idea of where I want to finish. Backwards planning works well here. Anything hard and worth doing deserves a plan.
Creating torque. We will keep talking about this. We are working torque when we do things like overhead KB walks.
Workout of the Day
3 Position Snatch (High, Above Knee, Ground)
Toes to Bar