Chris H making a good decision:  Work on perfect technique before adding a heavy load

The CrossFit Rx is first mechanics, then consistently being able to express those mechanics, and then finally adding intensity.  In layman’s terms:  The most important thing is to move well.  That means moving your joints through full range of motion with safe form.  Sometimes that happens with a few quick corrections, other times it can take months or even years to get the mobility we lost somewhere between age 10 and our 30’s.  Next is consistency.  That means in a 21, 15, 9 workout your 9 looks just as good as your first reps.  Last of all is intensity.  In weightlifting intensity refers to heavier loading.  In CrossFit intensity refers to your power output.  Either way if you want to progress in your training and stay injury free then make sure you’re consistently moving well before you dramatically increase the load or pace.

Want the scoop from the guy who started CrossFit?  Read Foundations by Greg Glassman, the founder of CrossFit.

16/July/2013 Tuesday WOD

Back Squat 5, 5, 5, AHAP then:

4 Rounds for time

Run 400m

50 Air Squats