Skill Work - the often forgotten art of improving yourself through movement.28 May 2015
Tomorrow we are starting "Skill Week"!
We are entering what can be called a "Deload" transition week in our strength cycle and are using this opportunity to focus a lot on your movements in a work:rest type of programming. Very often athletes come to me after a particularly tough Metcon workout, (insert any named Benchmark), asking what they can do to improve their Pull Ups, Toes To Bar, Hand Stand Push Ups, or any of the weightlifting based movements under fatigue - and my answer is usually quite simple: work on them in a "not for time" situation. Mr & Mrs Trindade working on some assisted Hand Stand Walk. I love the gymnastic components of CrossFit. As much I truly appreciate a beautifully executed Snatch or a heavy ass Squat, there's just something special about watching a top athlete defying gravity and controlling themselves through space. I'm not an ex gymnast myself but I have pretty decent stamina in the gymnastics movements and I can "master" them all to a level where it doesn't necessarily hold me back in any CrossFit WOD (my cardio capacity may be a different story). The way I got there was by a lot of stamina sets similar to what you'll see in our After Party on any given day in the Big Dawgs programming, and also by a lot of the so loved EMOM's (Every Minute On the Minute). They give you the chance to do a set for quality and/or max reps and then rest before going again. This is a great way to improve your max numbers in any movement, but also to help create a more efficient technique for the movement in it self! Camille Leblanc-Bazinet is arguably one of the most gymnastic CrossFit athletes - I bet you she got there by doing A LOT of Skill Work. You will see quite a few of these interval based WOD's in the coming week, but if you think it's gonna be "easy" you forget that we also will couple the Skill Work with any kind of capacity building movement needed to ensure that you keep on improving your fitness. Burpees & Rowing anyone..? I and the other CCF Coaches are super keen to see how we can help you improve your gymnastic movements this week, and if not for any other reason than that we get to see you rolling around on the floor for a few minutes after the next time you do Fran as you will then obviously go unbroken with your newly acquired stamina! Coach Chris