Thursday, May 11, 2017

Workout: Overhead Squat: 1-1-1-1-1-1-1

Accessory: Accumulate 100 Banded Glute Bridges

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Doing The Common, Uncommonly Well

In this day and age, people are always wanting to be able to do the next big thing. With social media at the helm, we are constantly seeing high caliber CrossFit Games’ athletes posting about some of the crazier things they are able to do. Whether it’s a PR lift, picking up a 10# plate with their butt cheeks, an upper-level gymnastics skill -or- insane metcon after metcon after metcon (after metcon… after metcon…), etc… your everyday viewer sees this and instantly wants it. They begin to think that’s exactly what they themselves need to be doing if they are to ever going to get to that level of fitness. But what you may not realize is what all of these high level athletes have in common — They do simple tasks uncommonly well. And no, they didn’t just become amazing overnight — It took years. They did it all by starting to crawl before they could walk or run.

Sometimes it takes an internal reality check, and a slice of humble pie for us to realize this. That being said, perhaps instead of running out and trying to PR everything and perform high-level gymnastics without any time spent fine-tuning your movement patterns, make sure you’re able to first master the basics. The inherent lack of skill development combined with the insistence on ‘doing what everyone else is doing…’ usually manifests itself as an email telling us how you “don’t understand how I possibly might have injured my shoulders/hips/ankles/neck/back/knees…” doing something you really shouldn’t have been doing in the first place.

A couple examples we see quite often:

1) Attempting to learn butterfly pull-ups before taking the necessary time to develop a strict pull-up, or even mastering 30-40 UNBROKEN kipping pull-ups first (e.g., the butterfly pull-up is a TREMENDOUSLY dynamic movement that demands an extraordinary amount of shoulder strength/stability that can often be developed in first learning how to ‘kip’).

2) Trying to PR an Olympic lift EVERY DAY vs. working on proper positioning and performing quality reps at a lower weight.

3) Trying to learn a ring muscle-up before you’ve been shown the proper progression(s) or having first made the time to even understand what a false-grip is -or- how it works to help your pulling efficiency.

So rather than letting yourself be influenced by social media or what your next door neighbor is doing, we humbly ask that you take a step back and work on mastering the basics of this sport before trying to qualify for The CrossFit Games. You’ll be amazed at how much more progress you’ll make in the end, and with less aches and pains.

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