Thought of the Day 

Oftentimes, we see our athletes’ technique

looking completely on-point during the lifting drills we do; then, as soon as they hear “3-2-1-go!” something happens and the lifts look nothing like they did before. The athlete looks a bit spastic, rushing to get the movements done, yet not getting them done correctly.

This always makes me think of a saying that a high-level CrossFitter once told me at an athlete camp a few years back. “Slow is smooth and smooth is fast.”

Think about that during metcons. Smooth, controlled movement will save you time in the long run (and not to mention, well-executed lifts are safer lifts). I like to think of one or two easy cues to put me in a rhythm. Things like “punch” when I receive a push jerk. Or “chest up” each time I pull off the floor.

We not only want our athletes to be proud of the times they put on the whiteboard, but how they looked getting there.

Slow is smooth and smooth is fast.

Amy

Workout of the Day
:05
5 sets on the rower:
:30 at 95%
:30 rest
repeat for a total of 4 sets
– rest 5 minutes between sets

:45
3 sets:
10 prone PVC lift-offs
10 cat cow stretch (neutral head)

Mobility:
2 sets-
1:00 couch stretch
1:00 box stretch
1:00 extended arm lizard

Post your scores to the Whiteboard.