When a coach stands in front of a room of athletes performing Olympic lifts, the last thing they are looking at, if at all, is the amount of weight on the bar. They are looking for commitment to, and application of correct technique. Mastery of the movement being performed, which can be defined as virtuosity.
The founder of Crossfit, Greg Glassman, discusses the importance of virtuosity (defined in gymnastics terms as ‘performing the common uncommonly well’) and the compelling tendency among novices developing any skill or art, to quickly move past the fundamentals and onto more elaborate, more sophisticated movements, skills or techniques.
What stands out to coaches, even more so than athletes executing lifts with perfect technique, are athletes with poor technique. We see athletes lacking the fundamental positions and movements to successfully perform a lift.
For example, commencing the first pull with a rounded back, not keeping the bar tight to the body, not fully extending at the hips, failing to drop effectively under the bar, trying to muscle their way through a lift…. The same errors occur every lift as they continue to load up the bar.
More often than not the athlete is physically capable of lifting more weight, but max out at a given weight due to incorrect technique.
The problem with incorrect technique is that it develops bad movement patterns, which in turn results in new or aggravated injuries. Additionally, if you practice a lift with incorrect movement patterns, you will only improve lifting with incorrect movement patterns.
If you want consistent gains and to minimise injury, you need to seek mastery of the movement. How is this achieved?
The Adapt culture fosters pursuit of perfection in movement and an environment of self improvement. The coaches bring a willingness to assist you in the technical aspects of the lifts.
What you must bring as the athlete is the desire and commitment to use the tools available to you and to keep working at your own pursuit of virtuosity.
Do this and the gains will come thick and fast.
~ Coach Sarah
3 rounds for time (14 min cap):
A: 8 minute EMOM: 1 Power Snatch, 1 Snatch @ 80% of 1RM.
B: 10 rounds for time:
A: 12 minutes to establish a 1RM weighted pistol on each side.
B: For Time
30 minutes to establish a 1RM Clean and Jerk.
Post load into comments or onto Sugarwod.
Tis the Season – Have you RSVP’d for the Adapt Christmas WOD and BBQ on December 5th?
A: 10 EMOM
B: 20 minute Partner WOD
5 rounds for time
A: Work to a max Push press + Push Jerk + Split Jerk
B: 3 x ME Strict pull ups + ME kipping (without coming off the bar)
C: 3 rounds for time
5 burpee box jumps 24/20″
10 OH KB Swings @ 24/16kg
Post loads, reps and times to comments below or on SugarWOD.
Canada’s Boady Santavy (85-kilo class) shifting his feet as he pulls himself under a 175-kilo clean (photo: hookgrip)
8 Rounds for time (40 min time cap)
A: Work up to a max Deadlift
B: Diane 5min time cap
Only to be completed RX if you achieved 20 or more HSPU’s in the 90 second max effort earlier in the week.
Todays Diane is to be completed fast fast FAST!
Mattie Rogers (69kg) with Senior American Record Snatch at 102kg. Every rep of hers looks the same.
Work up to a Max Snatch in 30 minutes. Snatch can be any style;
Choose your style and stick with it to achieve a max in 30 minutes. No switching between styles. Think about your goal max weight and plan your sets and reps working up to the 1RM. No maxing out in the first 20 minutes! Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below.