Slowing down your fast

If you took part in an organized sports team or anything that required some sort of structured development program, you probably practiced said skill set SLOWLY.

The foul shot: foot position, how you hold the ball, elbows, extension, follow through..thousands of times. 
Calculus: algebra, quadratics, formulas, memory….I forget the rest.

CrossFit is a very fast paced environment and sometimes we get overly concerned with getting through the WOD within the time cap. I mean, ultimately achieving this with wicked technique is the goal. Your performance is the result of your training and time put in practicing a particular skill set.

We remind people to continue challenging that which is weak. Imagine the average skill progression was broken down into five stages (each stage was a different part of that skill), and you were competent and consistent at level three. It would be expected that you would work at that level during a WOD. Sometimes we think that just because we can’t do RX we have to scale all the way back to stage one. We forget about knees to elbows before we reduce it to hanging leg raise. This is a big mistake. Part of your progress is tackling your weakness under the stress and time constraints of the workout. This will get you more confident grinding out that middle stage of the progression and better prepare you for learning the next piece. If you can successfully hit a 21-15-9 WOD with knees to elbows every rep, your going to be much better off the next time you do toes to bar in skill work. When you see the Rx and you can’t complete it as prescribed, work one or two steps back….not four or five.

With respects to slowing down your skill work, think about elementary learning. Learning things slowly and increasing your speed as you get better. Double unders are a great example of slowing down your fast. A crazy quick movement needs to be learned slowly. Controlling the speed of your singles is the start to double unders. Wrists, hand position and jump height are all pieces that can be applied to teaching a double under. But the same cues should be used to refine single unders. People with mediocre DU’s have shitty singles. No surprise here. Get good at your singles. Actually forget good. Get gold at singles. Master tempo changes, jump height, and overall position. Double unders will simply be minor adjustments to the latter. Again. Slow down your fast.

Don’t practice the wrong stuff, or you’ll get better at it. This is the number one reason we stress technique and continuously scream out cues during WODs. “more hips”…”chest up”……”long spine”….”stop swinging and get hollow”…..”vertical bar”….”elbows high and outside”…”feet up” etc.

Unless you have an athletic background, you may have never been pushed to be physical and technical at the same time. Sorry, combining soccer and baseball in high school does not count.

When it comes to CrossFit, olympic lifting, gymnastics, martial arts or any other skill set, treat it like you would your job or your education. Focus where you would read. Dial in technique where you would write. And execute movements with precision where you would present or deliver a speech.

Perfect practice makes perfect. So take your time and be patient. Rome wasn’t built in a day. Could have been though, if there had of been CrossFit. Jk...seriously though.