I need to address an issue.  Building a strong foundation in Crossfit is very important.  The way to go about doing this is to pay close attention to Form and Range of Motion while performing the exercises.  That is what is most important, not the clock or the amount of rounds that you get done during the wod.  Without correct form and full range of motion your time and amount of rounds means nothing.  Don’t be a clock whore!

A breakdown in form will ultimately lead to some sort of injury, it’s not worth injuring yourself for a better time.  Take the Air Squat for example, as simple of a movement as some may think it’s very important that it is done correctly.  Keeping your back straight will assure strengthening of your core.  If you round your back due to exhaustion your core isn’t doing it’s job properly therefore not becoming stronger.  Likewise, if you do not complete the exercise as it is prescribed your not doing the workout.  I don’t know what your doing but it isn’t the workout prescribed.  FULL RANGE OF MOTION IS VERY IMPORTANT. Concentrating on both these issues will assure your success at building a good foundation in Crossfit.  After and only after your form and range of motion are perfect then you can worry about time and completion of rounds.

So for this week I would like to conduct an experiment.  I would like everyone to concentrate on maintaining proper form and executing full range of motion.  Don’t worry about the clock even if your time gets worse from a workout you did previously, I guarantee you will have a much better workout.  So move slower being deliberate about every move you make and let’s see how it turns out.

Workout:

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Over the weekend our own Paul Szyszko competed in a poker tournament in Copenhagen and here’s what happened:
http://www.pokerstarsblog.com/ept/2010/ept-copenhagen-day-4-levels-22-and-23-10-064693.html