-Alexis and Michael Leasure (11 and 4) practice CF at the park
For many years, I taught children piano. I would often have novice students (or their overly ambitious parents!) request that they learn a favorite "Beatles" song or perhaps "Fur Elise". An instructor who merely wants to appease the student or parent might go ahead and let them learn the song slowly by ear, bit by bit...not really understanding the composition, and certainly not executing it properly. But they would be selling the student short in the long run. It would be a far better plan to put that piece on the shelf a while, and take the time needed to build up to it. First the scales, the notes, the finger agility, the rhythm patterns....then the Beethoven. Requires patience for sure, but learning and mastering the fundamentals of anything before jumping to the fancy stuff, is crucial.
It's not so different with CrossFit, or at least it shouldn't be. Perhaps one of the greatest mistakes within the CF world is placing weight before form. Our ego often gets in the way. In his article "Virtuosity", Glassman puts it perfectly; "What will inevitably doom a a physical training program and dilute a coach's efficacy, is a lack of commitment to fundamentals....Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client's rate of return on his efforts. In short, it retards his fitness."
Just like a house that is built on a crummy foundation will crumble at some point, the athlete who aspires to Rx weight and performance before mastering the mechanics will wreak havoc on their body and progression. Take the time to slow down and learn the skills step by step. We have the rest of our lives to get better at CF...don't cheat yourself by skipping the proper development.
Saturday @ Paradigm:
Skill: Max DU's
round 1...farmer's carry w/ DBs, 20 DB push press, 4 rope climbs
round 2...run a lap, 15 DB push press, 3 rope climbs
round 3...100 DU's, 10 DB push press, 2 rope climbs
round 4...50 DU's, 5 DB push press, 1 rope climb
Fri, June 22, 2012
Mechanics. Consistency. Intensity.
CrossFit Events Section
Next Happy Hour!
Sign up for our Happy Hour… limited to first 25 people… HERE. This will take place on 5/10 at 6pm until 8ish.
Beach Body Competition!
Are you ready to get in a bikini?? Or Man-kini? Summer’s around the corner, weather is getting hot, and clothes are coming off!! Strut your stuff this summer, and let this challenge drive you!
2013 NorCal Regionals
In the biggest NorCal CF competition of the year, 48 women, 48 men, and 30 teams battle it out for the coveted 3 Games spots granted each division. Don’t miss this spectacular event going on in Santa Rosa, Friday May 24th-Sunday May 26th. Check out details HERE. Paradigm Schedule: Friday all classes except Ninja, all Saturday classes, NO Sunday Open Gym.
Communication Hill: Summer Field Trip #1
Allergies “Bee Gone”!
Paradigm Beach Body Challenge
Keeping Priorities Straight
Athlete Spotlight: Scott Wojnowski
13.5 Coaching Advice
13.4 Coaching Advice
Paradigm/Brethren HOOVER BALL Tourney!
Lunch For A Week
Success Depends on Commitment
The Best Smoothie EVER
Easter Bunny Gone Paleo
13.3 Coaching Advice
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