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Home / Uncategorized / RESPECTING THE CROSSFIT PROCESS / “ANGELICA” WOD 6/12/19

RESPECTING THE CROSSFIT PROCESS / “ANGELICA” WOD 6/12/19

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I wrote an article in 2014 labeled “The Importance of Respecting the CrossFit Process.” This article was shared more then 100 times. It recieved amazing praise  and was one of the articles included in my nomination for a “Star Physique Award,” where I went on to win the award for “Health & Fitness Most Inspiring Male Fitness Coach .” I wanted to share the article with you all here again. This because it’s just as important now as it was then. It also answers a ton of commonly asked questions. Give it a read. Enjoy!

“As a strength and conditioning coach, I make one thing clear to my athletes: you have to respect the process. There is a progression for everything, and if true results are going to be achieved, then hard work and dedication are required. In the gymnastics of CrossFit, you must have the strict movements down first. A stable base and lots of core stability must be developed before higher-skilled movements can be performed. If this is not developed, catastrophic injuries can occur, yet I’ve witnessed athletes try movements well beyond their means anyway.

Sometimes doing a movement improperly over and over again is not intelligent because, well, you just can’t do it. Athletes sometimes just need to go back to the drawing board in order to develop that movement. This can mean additional months of strength and skill development, but people hate doing that. They want a coach to find a quicker solution. I hate to break it to you, but sometimes there are no magic coaching words or adjustments that are going to make you better. Why? Because you just can’t do it. You are not strong enough or technically proficient, at least for now. It is important to understand that although you have the potential, there is a learning curve to anything…”

To read the rest of this article please click here:
The Importance of Respecting the CrossFit Process

Fitness – Strength – Community


WARM UP:

50 Single Unders

10 Bumper Jacks 2″ + 4″

2 Rounds

10 Lunge w/ Pass Throughs

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL / LIFT:

EMOM 12

Min. 1: 12/10 Cal. Assault Bike

Min. 2: 30 Sec. Weighted Wall Sit

Min. 3: 6 T2B + 20 Double Unders

WOD:

“ANGELICA”

For Time:

800 M. Run

60 Wall Ball (20/14) 10′

40 T2B

30 Box Jump Overs (30/24)

100 Ft. Double KB Front Rack Walking Lunges


FIT

SKILL / LIFT:

EMOM 12

Min. 1: 12/10 Cal. Assault Bike

Min. 2: 20 Jumping Lunges

Min. 3: 10 V-Up + 30 Single Unders

WOD:

4 Rounds

500 M. Assault Bike

12 Wall Ball (20/14)

10 Knee Raises

12 Box Jump Overs (24/20)

10 Walking Lunges w/ Med-Ball

*Scale Knee Raises to T2B as needed.

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