180803 - FYF - Hero WOD "The Chief"


Michael's Soapbox on a Friday:
Most of the movement scenarios that we have in here involving weights are not based on whether you can move just move the weight. 
They're about a) moving the weight efficiently aka "correctly" and b) getting the right amount of work done in the right areas. 
When you try to lift something with shit form and make it, yeah, cool, but if I wanted that kind of response, then I'd program something different. 

For example: If the goal was to do 35 reps of bent back deadlift to split stance reverse curl at 135/95, I'd program that specific set of movements. If it's power cleans at a weight at which you can do for a 20 minute window with good form for the majority of the workout, then I program the following WOD (with the caveat that the RX'd or published weight isn't the weight for everyone, it's the weight for people practiced and comfortable with correctly cleaning.) 

Good form = efficiency = longevity
Shit form = inefficiency in the areas were targeting, and overuse of areas you don't need help in = snapcityshitshow and you blaming me for your low back and knees being jacked up. 

Leave your ego at the door. Learn from you coaches whose literal jobs are to keep you injury free and develop your strength and skill. Any idiot with a level 1 (or less) can create and run you through a shitty workout. It takes a coach to hold you back in areas to develop you as an athlete and unleash you when it's appropriate. 

Athletic ability does not equal being good at CrossFit. You can always get better.

5 rounds of
3 Cleans 135/95
6 Push-Ups
9 Air Squats
1 minute rest between rounds

Michael Reynolds

CrossFit Level 1 Coach