Keep working on the basics, the fundamentals- it is attention to the most rudimentary skills that separates the intermediate mover from the beginner. It even separates the master from the advanced practitioner. There are dozens of movements that we use in CrossFit training each week- taken from many different areas of sport like weightlifting and gymnastics; areas of exercise like calisthenics and plyometrics, and combined fields of sport/recreation and play like rowing, running, jumping rope. With the CrossFit cry for becoming generally physically prepared in a wide range of areas this MIGHT sound like it also means to develop only an average level of ability in each one of these areas. NOPE.
We want a concerted push towards mastery of EVERY movement that we use. This doesn’t mean that we spend hours on the rower each week or our entire weekend on olympic lifting workshops. This DOES mean that every time we cover a movement in a warm up, during a practice/skill set or within a workout- that athletes gain more proficiency than they had prior to that session. That each time we do the basic air squat- there is something new taken away. That each day we practice handstand push ups- there is new light shed on how to do it better- even how to scale it more effectively or what to practice moving forward.
This often means learning to walk before you run. Or more appropriately: learning to clean or snatch well from the hang position before going from the floor. Moving with better mechanics in a bar dip before doing a WOD on the rings. Gaining a better front rack position with an empty barbell for a front squat or clean before load it up with too much weight, same goes with the dreaded overhead squat! Developing solid technique with a regular push up and a static handstand before using handstand push ups.
This might even mean putting in some extra time with these things outside your time at the Hut. Many of you do this with mobility work at home, with jump rope practice when you go out of town, or other skills that are easy to work on when you have time on your own. This can also mean choosing one or two things to focus on each month- maybe static holds on the rings/bars, it could be grip strength with the false grip, it could mean daily wrist mobility/strength work. What ever it is for YOU- start with identifying a few specific points. Try some concerted and focused work just a few minutes a day… see if they move you just a step beyond the realm of beginner… that also means pushing towards the direction of mastery (2018)
Workout of the day:
Build to a 2RM thruster
Tabata finisher with 40% 2RM (20s work/10s rest)
Front squat on odd rounds (1,3,5,7)
Push press on even rounds (2,4,6,8)
Post new 2RM
Post finisher score in notes