Tuesday 4-30-2013

This is from an article in The Box Magazine titled “The 7 Biggest CrossFit Mistakes (and How to Fix Them)”

Too Much Competing, Not Enough Training

Competition is at the very core of CrossFit. Pushing yourself to beat a personal record on a benchmark WOD or simply wanting to “hold your own” with others training alongside you at your gym produces results that would be next to impossible to achieve in a noncompetitive environment. That said, when every workout is a competition in which the only goal is to do X amount of work in less time or more work in X minutes, you’re missing out on some key training adaptations.

“It’s important to differentiate between training and competition,” Gelbrich says. “There’s a time and a place for competition, and it’s very useful, but treating every workout session like a competition is a good way to lead to overtraining, injuries and poor technique.”

Slow down a little. Sure, this might hurt some of your workout times, but it’s the ONLY WAY to improve movements in terms of flexibility, skill level and mastering proper form, especially in areas of weakness.

“The better the movement, the more access you’ll have to increased fitness,” Gelbrich says. “We’ll use the squat as an example. If my hips are too immobile to achieve full squat depth, I’ll always be hindered because of that. If I can improve my hip mobility and maximize that movement, I’ve opened more doors that access more fitness. If I’m always competing and I’m not slowing down enough to learn and improve movements, that competition attitude will build a ceiling above me for my fitness gains. Training is important in terms of increasing ROM, nailing down skills and improving habits so that when I need to compete later on, I have more output and more ability.”



Deadlift 225/155 lbs

GHD Sit Ups

Wall Balls 20/14 lbs