Rome wasn't built in a day.

Posted by Pat Dunn on

Hurry, hurry, hurry, quick, quick, quick! We live in such a fast paced world everyone is always in a rush. To get to work, to get to school, to go faster in the WOD... We all want to be at our destination yesterday. We want that first strict pull up, sub-4min Fran, 100kg snatch, 200kg deadlift, to complete Murph RX, pistol squats, muscle ups...the list is endless! The secret to success?

SLOW DOWN. Breathe in, breathe out.

We are always in such a hurry to get to our destination, that we lose focus on how we are getting there. CrossFit is pretty simple:




In that order. If we are only ever focussed on the getting the result as fast as possible, we may do so at the expense of the first two points. However the mechanics and consistency of getting there are the most important part of the equation. Not only do they reduce the risk of injury but they also increase overall athletic performance, and consistency of that performance.

Let’s take the squat as an example. A high bar back squat, executed with good form, builds strength and power which directly crosses over to our jumping ability and our Olympic lifting. Performed poorly i.e. the chest falling over and the ass shooting up, not so much! Have you ever tried to box jump with your chest parallel to the ground? Not very effective nor efficient. The purpose of the squat other than being able to squat heavy, is to improve other domains of athletic performance. Keeping this in mind, we should strive to prefer a well performed (possibly lighter) squat than a PR performed with poor technique.

The other aspect of proper mechanics performed consistently is the reduced risk of injury. The aim of training should always be sustained health and wellness. An uninjured athlete is a healthy athlete. An extra 10 kg today performed improperly and resulting in possible injury will never be worth the time spent on the sidelines injured. Consistent training of proper mechanics will always increase long term performance.

So next time you’re at the box take a step back and focus on moving the best you possibly can at a weight where you can still keep excellent form. Don’t be in a rush to RX every workout, if it ends up being at the expense of consistently good mechanics. Focusing on your form will reap its own rewards with long term improved athletic performance. Your training is a marathon, not a sprint.

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