So you want to make some fitness progress?  If you have begun to do CrossFit, whether it be at home, at Bally’s, 24hr Fitness, ClubSport, or at CrossFit Sweat Shop, you’ve taken the first step.  Now it’s time for you to get out of your comfort zone.  In order for you to progress you are probably going to have to take a few steps back first.  This means doing things that may initial seem tougher.  Performing a squat correctly after years of an inefficient movement pattern will likely be much tougher at first.  The same is true for anyone who is trying to learn how to use their legs to assist in lifting a weight overhead, when all they have done in the past is isolation exercises.  However, forcing yourself to go through the full range of motion on a squat, along with learning advanced movements will undoubtedly take your fitness to the next level.  It may feel akward and even inefficient in the begining, but don’t revert make to your old ways, with a bit of practice you will far surpass your previous capabilities.

Here’s a list of stuff that will help you progress:

• Full depth on ALL of your squats
• Learn the kipping pullup
• Get comfortable with both the regular AND the mixed grip on the deadlift
• Learn the hook grip, once you do, use it everytime you Clean or Snatch
• Practice the proper rack position.  Holding the bar in your hands, rather than having it rest on your shoulders during Cleans and front squats is unacceptable.  Get your elbows up, release it into your finger tips if you have to.  The bar must rest on your shoulders, not in your hands!
• Learn how to overhead squat, then get good at it.
• Learn how to do Push Jerks, don’t just rely on the Push Press.
• Get your knees to touch your elbows when doing Knees to Elbow.  Consult with Mike B. if you are having trouble.
• Refine your technique on the rower.
• Use your hips to swing the kettlebell, don’t rely on your arms.
• Go FULL range of motion on your pushups, even if it mean you have to modify by going from your knees.
• Learn how to cook so you can stop eating out so much.

“Do or do not. There is no try.”
-Yoda

 

***CrossFit Sweat Shop will be closed on Monday, September 7th in honor of Labor Day***

Regular Saturday schedule on September 5th

_______________________

Thursday’s WOD:

Thruster
3-3-3-3

Strict/Weighted Pullup
5-5-5-5

results:

CrossFit Sweat Shop: Walnut Creek, CA

This entry was posted on Friday, September 4th, 2009 at 8:25 pm and is filed under General, Get your mind right.. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.