I am aware of the competitive atmosphere CrossFit creates; we all want that fast time, the highest 1 max rep or the most rounds, however, you should never sacrifice your form for any of these. When selecting weight for a WOD, don't look at the board and figure "I can do it RX'd" just because. Take the time to warm-up, increase the weight gradually and then decide "Is RX'd right for me?" Before starting you need to ask yourself "Can I do this WOD safely at this weight?" There is no shame in doing less weight. Nail your form down and doing the workout as prescribed can come later.
Let me be clear, I am not advocating everyone do light weight and shoot for a 2Min Fran time, that makes no sense. What I am saying is, trainers can't tell or know how a weight feels for you. So, if it feels too heavy or unmanageable, say so, and do less weight. Continue to shoot for doing WODs RX'd, but don't feel like these accomplishments have to be made over night or that week.
That being said, I have posted this video before, but I think it is important to see the difference in form. Greg is making a few mistakes initially because he is pushing himself to go too fast, these mistakes will not cause injury, but he isn't doing the WOD RX'd. He is working hard but not following through by opening his hips and standing tall at the end of the movement.
Elizabeth from CrossFit Santa Clarita on Vimeo.
WOD for 02/10/10 For Time
"Elizabeth"
21,15,9
Squat Cleans and Ring Dips
M: #135 W: #95
Scale as necessary
To CFS,
You are fun!
love,
Rowbot
Posted by: Rowbot | Tuesday, February 09, 2010 at 09:25 PM
As long as I can beat Maris, I'm fine with the consequence of my bad form!! JK of course.
Posted by: Fathia | Wednesday, February 10, 2010 at 09:50 AM
Good job to Mariano (9:19) and Meg (9:34) they are the fast times from the morning class. Great job by all morning athletes.
Posted by: J.Bauer | Wednesday, February 10, 2010 at 10:07 AM
UG---another squat related WOD--my joints are screaming already!! Wonder how tonight is gonna look??!!!! :-)
Way to go the M&M team on those awesome times--wow!!
Yodi
Posted by: Lori Lee | Wednesday, February 10, 2010 at 11:36 AM
mmm. M&Ms...
Posted by: saki | Wednesday, February 10, 2010 at 12:30 PM
okay...i wasn't scared until the video. Now i'm scared. haha. This one's gonna hurt.
Posted by: Evan "CG" | Wednesday, February 10, 2010 at 01:55 PM
When is Meg and Mariano NOT the fast time??? Good job guys!!
I hate squatting with weight! :-)
Posted by: Suz | Wednesday, February 10, 2010 at 03:02 PM
Beat me? Never! Kidding, it's fun battling Fathia during WODs. She should pick on somebody her own age though.
Posted by: Maris | Wednesday, February 10, 2010 at 03:16 PM