Workout of the Day:
Snatch Balance/Hang Snatch
(Snatch Balances must be caught below parallel to count)

Overhead Squats (60Kg/40Kg)
Burpee Pull Ups

Better, or Worse? – Will’s Monday Musings

90%+ of people who walk through the door of a Crossfit Affiliate will have baggage: stuff that they’ve picked up throughout the course of their athletic careers (or absence thereof) that has a major affect on their level of participation in the programme and determines how hard it is for them to master certain movements.

Tight hips, tight hamstrings, dysfunctional glutes, no concept of core control…we see all this and more daily.

It’s quite likely you’ll have all sorts of muscular imbalances and movement issues when you start off. Some of them you probably know about, and others may be news to you. You might have the tightest shoulders and hips known to mankind, and you never knew about them until you tried to perform overhead squats.

It’s ok to be a little messed up though, because there’s a cure: perfect form.

Every time you practice a movement here, you’ve got an opportunity to correct the decades of poor care you’ve been giving your body. If you’ve got weak external hip rotators and your knees tend to cave in when you squat, you’ve got a problem. However, if every time you squat you push your knees out as hard as you can, you’ll strengthen your external hip rotators and start ironing out this issue over time. If however, you take the path of least resistance and just go through the motions without fighting for perfect form, all you are doing is re-enforcing whatever messed up, dysfunctional movement patterns you already have.

What’s so bad about that? Well, absolute best-case scenario is that you eventually get hurt and have to stop training. The worst thing that might happen is you waste months or years of your life training, never really improve very much, always have a shitty squat and constantly get beaten by people who do it properly.

Good Form is not Good Form just because I say it is, or because it’s in a book somewhere. Good Form is simply the most effective way for a correctly functioning human body to perform the task in question. Pushing your knees out and sitting back in a squat is not something I made up to annoy you, it’s how you involve the most possible muscle-mass in the movement and squat with the most weight.

I know that it might feel easier to squat 60kg by rolling your weight forward onto your toes on the way up, but do you think you’re eventually going to be able to squat 180kg that way? I don’t.

Do you ever knowingly let yourself compromise your form while trying to go faster in a metcon? Why?

Was that 20 second PR worth the months you just set yourself back by further ingraining bad movement?

Every time you train you have an opportunity to get better at these movements. If you fight as hard as you can to do every rep of every set of every workout properly, you’ll be kicking everyone’s ass in short order. If you practice with bad form, you’ll get worse instead.

Are you going to get better, or worse today?