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 [...]]]>

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.