Thanks for participating in technique week. It seems as though you learnt a lot this past week that you can use in your future CrossFitting career. We would love to hear your thoughts. Please answer the following questions and post to the comments section:
- What was your favourite day last week and why?
- What did you learn that you did not know already?
- Did you learn any mobility exercises that will help you get supple like a leopard?
- Will you take the tools you learnt last week and implement them from now on?
- Would you like to see another technique week in the future? If so, what would you like to see?
- Any comments?
Thanks so much for your feedback!
Open Gym time:
- 8:00am – 9:30am
- 10:30am – 12:00pm
- 3:30pm – 4:30pm
Today’s Workout:
Buy In -Mobility warmup, then:
Push Press – 5,3,2,1,1,1 working towards a heavy single
* remember everything you learnt during technique week 🙂
WOD – 30, 20, 10 reps for time:
Wall Ball (14/20)
KB Swing (35/55)
Games Prep – 20/25lb ball or 55é70lb KB
Zone 2 – scale wallball to 10/14, scale kb to 20/35
Zone 1 – scale as needed
Cash Out – Couch stretch 2 minutes per leg. Really squeeze the glutes to get a good hip flexor stretch as well.
Ok- I will be the first to comment on technique week- First of all, I think technique week is so important to just dial your training back and re-assess what you are doing correctly and incorrectly as we do these movements so often that there is so much that gets ingrained that is not always correct and a lot that gets lost in translation. In the future, I would really like to see more of a technique week spent on Olympic lifts, preferably breaking up a day for snatch and a day for cleans. I know this may not be feasible but I wanted to put it out there. Also, if possible, it would be great to switch the days up, on the previous technique weeks the Olympic lifting has been on a Saturday only- which is hard for some of the weekday people to make! Ok…well, maybe just me…so I'm being somewhat selfish with my request!
Technique week is a great idea in general-just another reminder of how important form is in every aspect of Crossfit. I personally found the the instruction on running to be especially good- something that seems so basic and instinctual can actually be made significantly more efficient (I now understand)! And of course Olympic lifting, because it is fun and very technical. I agree with Nicci that if there was somehoe time it would be great to have a day just for clean&jerk, and another day for snatch, although I know a huge part of these movements is just practice. thats my 2 cents.
From the Westshore crew: I think technique week is great, in fact sometimes I wish we would focus more on technique than speed but in future I'd like to see 1/2 of a class spent on technique and half on a workout. Of the 3 days I attended, didn't feel that I got enough of a work out 2x, especially the day we focused on gymnastics. Just a suggestion.
Thanks for the ideas you have discussed here.
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