Make Every Rep Count

Make Up What You Missed This Week

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Snatch Sequence and KBS/Burpee Hit

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"Kelly"                      Great having you back, Bacon Legs! You've been missed!!

Make Every Rep Count!

I found this article a couple of months ago and really thought it was a great read.  There are so many times when I look at the whiteboard and see my time or rounds and think I could have done so much better, but then I think about speed compared to really doing the workout correct.  Keeping my hips planked on pushups, truly breaking parallel on squats and following through at the top, full lockout on the elbows at the top AND the bottom of every muscle-up, full overhead on thrusters, following through on every movement.  These are the important things.  Think of it as having a little judge in your head at every workout and make sure that you make every rep count!

Written by: Freddy Camacho- Owner of CrossFit One World

When it comes to CrossFit as a competition, I can give you an edge over the other competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.

You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.

Here are some simple tips to be better at performing full range of motion movement within your workout:

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

So there you have it. Five surefire tips to make you a more successful CrossFit competitor. Feel free to tip me at my PayPal account.

Daily WODLisa Ray1 Comment