Warm-up: 2 Rounds – 10 Dislocates, 10 Parallette Push-ups, 10 Strict Leg Raises, 10 Reverse Hypers
MetCon – 10!:
Push Press (95/65lbs)
Unbroken Double Unders
Finisher: 1 min L-sit
The picture above illustrates a point we have been trying to make more often at the gym in the past few months. What is the point of pulling a heavy deadlift or setting a new press record if you did it at the expense of your tissues? How does that deadlift pulled in that fashion carry over to his clean, snatch, squat, etc? At the least the strength he is building will not carry over well to his other pulls, and at the worse he is reinforcing poor positioning. At the very worst he is going to injure himself.
Healthy tissues can get away with a lot of crap. You can put yourself in crappy positions many, many times before something minor or major happens. It could be that your crappy push press form results in some patella tendonitis (minor), but one day you compensate for the tendonitis by pushing your knees inward during the dip which reinforces poor movement patterning. Now when you jump on or off the plyo boxes your knees track in which forces your achilles tendon to pull off axis. After your 1,000th box jump you hop down to a popping sound and a warm rushing feeling in your ankle. You’ve just blown your achilles tendon (major, I daresay) – quite literally the strongest tendon in the body.
You all are not getting paid enough to go all out on a MetCon and push through less than stellar form or ignore a hot spot that is quickly building. Leave that to the CrossFit Games competitors or those with aspirations to be there. Their secret is they mobilize a ton to increase their tissues’ capacity to withstand that suck factor. A strong, healthy back can withstand less than stellar form more often than one that is pulling against tight hamstrings or is overextended all the time because of short hip flexors. Increase the slack in the system and mobilize in to good positions; that’s the secret, folks.
It is our goal during this gymnastics cycle to get you all thinking about your body position and being aware of what your body is doing during big, complex movements like squats, deadlifts, cleans, etc. Bear with us in the coming weeks as we get elbow deep in to this cycle. There will be a bit more skill time during some classes, and I know how hard that can be on some of you. It is hard to sell you guys on stretching, mobilizing, and breaking simple movements like the push-up and air squat down to their very minutiae. What I can sell you on is that with all of this work you will be reaping performance benefits too numerous to list here.
In conclusion, keep these points in mind during this cycle. Make a litany to recite if you must. Little movement faults can quickly turn in to big ones. Do not reinforce poor positioning. Make a better decision.
Tonight post lecture I did not 2RM front squat because I didn’t have enough warm-up time (better decision),