This blog is taken from Freddy Camacho’s personal blog site. Freddy has been around the CrossFit game for a long time and has some good insights as a coach, philosopher, and athlete. He’s qualified for the Games in the Master’s division so he’s the real deal. Give it a read and let us know your thoughts.
Want to Be a Better CrossFit Athlete?
By Freddy Camacho | Athlete and Owner of CrossFit One World
When it comes to CrossFit as a competition, I can give you an edge over the other competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.
You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on www.crossfit.com? Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.
Here are some simple tips to be better at performing full range of motion movement within your workout:
1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.
2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.
3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.
4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.
5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long!
Buy-in: Athlete’s Choice – Front Squat or Back Squat – 10 x 2
- 15 min time limit – 2 warm-up sets then build quickly to around 75-80% of your 1RM and hold it there
- focus on vertical torso, pushing knees out to the sides and speed out of the bottom
This wod will play with your mind a bit and adds up faster than you think. The full wod gives you 90 pullups and 90 reps of combined box jumps and du’s. Get your dancing shoes on gang!
Rx – For time:
- 21-15-9 rep rounds of pullups and box jumps (20/24) followed immediately by
- 21-15-9 rep rounds of pullups and double unders
- you get one time score – go immediately from 9 box jumps into the next 21 pullups
Zone 3 – choose one of the 21-15-9 combos
Zone 2 – choose one of the 21-15-9 combos, scaling pullups and box jumps/du’s (2x single skips)
Zone 1 – scale as needed
Cash-Out: Easy block run as a group (if not raining)