Proper Mechanics, Consistency, then Intensity!

CrossFit Victoria BC - Coaching
Jenbot getting Coached!

When you are new to CrossFit you need to make sure that you have proper mechanics in all of the exercises, be consistent with the movement and then the Intensity follows! It is very important to follow this protocol to prevent injury. CrossFit movements are very complex, and if you do not perform them correctly you are setting yourself up for injury. Here are a few tips!

1. Learn all of the movements. Check out to watch numerous videos on how to perform the exercises correctly and know them by name.

2. Focus on the volume of work prescribed, not on the loads. The WOD as RX’d is designed for the elite athlete. Unless you’ve been doing CrossFit for years, I suggest making reps a higher priority over heavy loads. Use the Zone’s to scale your WOD down correctly. You will get a better cardiovascular response to a workout when completing the prescribed number of reps and reducing the load. It is better to scale the load down and move through the exercises faster, compared to using too much weight and having to take longer periods of rest to complete the workout.

3. The Zones are there for you to use! Scale your workout to the Zone according to your bodyweight and fitness level. You have your whole life to improve, so take your time and make sure you have all the mechanics of each movement perfected.

4. Use speed as an intensifier before weight. Once a WOD has been achieved, make it your goal to strive for a faster time, rather than an increasing the weight. It is a lot more rewarding to shave seconds off your time than to add 5 more minutes and struggle with the weight.

Quote from Coach Glassman “We have counseled in ‘Getting Started’ and repeatedly elsewhere that the WOD is designed to exceed the capacities of the world’s fittest humans and that starting CrossFit by throwing yourself at the WOD 100% will result in devastating failure. We’ve recommended that anyone attempting CrossFit first get through a month of ‘going through the motions’ before diving in with full intensity-establish consistency before intensity. Countless bad-asses from sporting and special operations communities, long regarded as bulletproof, have been burned at the stake of ego and intensity.”

“As has been said before, training to failure (all the time) is failing to train.
~ Quote from Scott Semple

Come learn the Elements of CrossFit!

Sunday, November 15th – 9:00am – 12:00pm

This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift / Sumo Deadlift High Pull
8. Clean

Price: Members $FREE$ / Non Members $40

Register now!

Everyone can freshen up on their skills, no matter how long you have been doing CrossFit for.

Today’s Workout:

Buy In – Squat snatch technique – from floor to overhead, catching or
dropping into a squat on the catch – PVC to light bars, refreshing all of the sequences we’ve learned so far.

WOD -Testing

Part 1: Strength
•  Snatch 1RM test (5×1 attempts at a maximum weight)
•  Overhead Squat 6RM test (5 attempts, if needed, to get to a maximum weight for 6 reps)

Part 2: Stamina
• 50 burpees for time (30 Zone 2, 20 Zone 1)

Cash Out – Stretch… When we say stretch, we mean the whole body!


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