Some of us have been discussing what goes into creating a top-performing CrossFitter. Others of us have been discussing what it takes to prevent or heal injuries. I would say that one common important factor goes into both superfreaks and the steady, uninjured clients (and let’s not forget you can’t become a superfreak if you are always injured). Let’s use Coach Burgener’s term: ”Due Diligence“.
Coach B. is CrossFit’s Olympic Lifting guru. He trains Olympic level OLifters as well as many a great (and mediocre) CrossFitter. He loves to coach the OLifts. Recently, he has been working with Jason Kalipha, 2008 CF Games Champ and 2009 5th place finisher. What are they doing together? Lifting light weights over and over and over again. Working on the details. As Coach B. watches Kalipha get ready to Snatch he congratulations him on taking a moment to set his feet exactly right. He commends Kalipha for doing “due diligence” with his foot positioning before worrying about the Lift.
Another place Due Diligence shows up is in those newer CrossFitters or those of us who began CF with a low level of strength and conditioning or for those of us with injuries. Injuries come about usually from overuse or bad mechanics and definitely from a combination of overuse and bad mechanics. What Coach B. does with top athletes and what we all should do all the time is make sure our mechanics is sound so that we don’t get hurt and we can perform better.
I want to offer special ” thumbs up” to those of our regular clients who have chosen to take a step back and join our On-Ramp class. You really get it. The foundation for your future success and health is taking the time to get very good mechanics in your movement. I also want to encourage everyone in the gym to offer some support to the On-Ramp participants when you meet them because they are doing the hard and frustrating work of Due Diligence with their mechanics. They aren’t getting their first pullups or getting on the record board. They are being told to squat backwards to a box or face the wall and squat. Ughhh-not very fun at all. So let them know, it will get a lot more fun-soon.
Funny you bring this up. We all have our strengths and weeknesses and Crossfit will exploit them. Even after doing this fairly consistently for several years, I’ve come to the conclusion that I have to go back to the basics with my squat in order to improve it. Also- FLEXIBILITY (one of the tenents of Crossfit’s definition of fitness) is my biggest weekness right now and I must address it now in order to improve my strength and staying power with the WODs. It has been limiting me for a while.
I seiously think it comes from years of squatting on the Smith machine and not going below parallel and from 5 years of triathlon training with no stretching program. My hamstrings are as tight as a freekin drum. As Kelly Starrett (look for his articles on the main site) would say- I’m HAMSTRUNG!
There is another thing that exploits your weeknesses, it’s called D A V E.
I agree with Chauncey about DAVE. All the practice and coaching over and over with the PVC has been so beneficial in my lifts. Thx Dave for all your help, and even your “you suck” remarks!
daniel no doubt doing double unders in the background? shocker! because of his due diligence he can DU your face off and smile while doing it.
LOL. Typical Daniel.
Send me a jumprope, yo!
Is anyone interested in going to see the movie, “FOOD.INC.”, at Crossroads theater on Wednesday? Plays at 4:35. Google it and watch the trailer if’n you’re interested. It goes along with our paleo/ nutrition info.
Jen- have you seen this?
I was trying to see that stinkin’ movie for the longest time before I left. If anyone finds an excellent source for me to watch it online, I’ve got plenty of free time here in Wyoming.
I wanted to publicly give Chauncey some props for his muscle-up and determination last night. He stayed at the gym for at least a half hour after everyone else (but me) had left, determined not to leave until he got a muscle-up. He eventually got the muscle-up after MANY tries and it was way impressive! An awesome display of stubbornness. Way to go, Chauncey!
I read a parenting book once that told me to exchange all the “negative” words for “positive” ones. Thank goodness I’ve quit reading parenting books. I think the parenting book word for Chauncey is “perseverance”. Nice work.
Chauncy, as always you ROCK! So inspiring, I love knowing other people as crazy and determined as I am, hehe.
Thanks all- everyone knows how good it feels to try so hard to do something and then- finally frickin DO IT! Dave video-taped my failed attempts and showed me what I needed to do on the playback- a great way to see your form flaws.
Nikki- you’re one of the hardest workers in the gym- you always inspire me!
REMEMBER- FOOD, INC. TODAY AT 4:35 AT CROSSROADS THEATER. I’LL BE THERE- COME JOIN ME.
Chauncey, AWESOME about the muscle up business. When I get muscles I’m gonna do that too. And thanks for the heads up on the FOOD INC. movie. Can’t make it, but I’d like to hear your review.