CROSSFIT SUFFOLK   ***  Forging Elite Fitness

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

Crossfit 5 



Observations On The Passing Scene

It appears it's that time!

It's time to comment on things observed and remind athletes of certain issues.

ProgressWe are constantly impressed by the progress being made by our athletes!  The strength and conditioning development has been nothing short of amazing.  Thanks for making training such a rewarding experience!

Scaling:  Some don't like the word.  They feel there is a negative connotation attached it.  Men would rather crawl out to their cars, dragging their twisted spine along the way rather than lift a weight that they can handle.  A weight that is more suited to their level of experience and strength.  When a trainer instructs you on using a weight that is scaled back from the prescribed weight or the weight that most other athletes are using they are not trying to insult you.  They are making sure your learning experience and conditioning experience is conducive to your progress.  Lock your ego in the car before entering the box and your training will be more rewarding.

Range of Motion:  This goes along with scaling.  I'm not going to do the full range of motion chart again, but here's a quick reminder.  Push-ups-CHEST TO FLOOR, Squats-CREASES OF THE HIPS BELOW THE KNEES at the bottom of the movement HIPS AND KNEES FULLY OPEN at the top.  The bottom position of Wall Ball is a full squat….see above.   Executing a snatch means muscle snatching the bar overhead NOT pressing the bar up….that's why it's a snatch.  Workouts with less than full range of motion reps are considered scaled.

Strength, power, speed, endurance and perfection of technique will come through the employment of intelligent training.  Intelligent training means being coachable, using the proper weight for a given exercise and going through a full range of motion to the best of your ability. 

Make proper execution and form your first order of priority and everything else will fall into place!


A Strength Coach's Guide To Pain : Low Back

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