You may have noticed a new sign on the wall – Mechanics, Consistency, Intensity.
Mechanics refers to your ability to move well. I want you to know how to do a movement and also see you perform it with proper form and technique.
Then I want you do perform the exercise with proper mechanics over and over again, consistently. After 10 reps, are you still able to do the move correctly? If not, then you need to take a step back and work on mechanics. That may mean you use a wooden pole or an empty bar for the workout. And that’s ok! I guarantee you’ll still get a workout.
The last step, which some people are in a hurry to get to, is intensity. There are some that want to load up the weight and do too much, too soon. If you don’t have the mechanics, or consistency, you have no right to be piling up the weight.
So please, when I ask that you keep the weight low, it’s not because you are unable to lift it. I want you to be able to lift it properly. I’ll use the cliched saying “Rome wasn’t built in a day”, and neither is your fitness. CrossFit is a lifestyle change, so there’s no need to rush. I want you to reach your personal records, and I want it done safely.
75 pound Power snatch, 75 reps for time.
Let’s see who’s got a coach’s eye. What is wrong with this guys deadlift?