Monthly Archives: September 2017

CrossFitting slow….


It's Reset Week!  Absolutely phenomenal work from you all during PR Week, so now it's time to enjoy your progress, focus on just coming to the gym on the days you intended, and training for movement quality and the sheer enjoyment of using your body.

It's a great week to repost this from Coach Fred.

A couple years ago I started taking CrossFit more seriously. I started working on mobility very hard (still needs work) and looked at the technique of how to perform each movement correctly.  Outside my WODs and MetCon I worked hard at mobilising – I still do – and practiced proper lifting techniques and if I couldn’t do an exercise I scaled appropriately.  However when it came to my WODs I would still thrash through as fast as possible.  Form and technique went out of the window – I just wanted to finish.  I assumed that as I worked on form and mobility outside my MetCon, then my form would eventually start to look like Froning’s.  It didn’t – and I was starting to pick up niggles.  My ankles and hips were sore post workouts.  I had hit a plateau.

Recently, I was talking to another coach, who mentioned that she was a slow CrossFitter. Needless to say I found this intriguing, given that this woman had competed at Regionals and is stronger than me despite being less than half my bodyweight.  I asked her what she meant.  She said that she has her own goals and knows how she is going about completing them.   When she trains she performs every movement as she would want to in competition.  She is not worried about coming in last.   Her competition is herself.

Something clicked with me.  I have goals – which don’t include winning the workouts.  I felt this was going to help me as well.  So I tried it.  It is TOUGH.  Guys and girls who I have finished in front of, have started overtaking me.  There are times when it feels easier to cheat reps than push out the last 2-3 jerks or squats.  However, my mobility is improving – I can now get hip crease below parallel in squat for the first time ever – and my ankles and hips are no longer sore after mobilising.

Because I have slowed down I am working into my new ranges and developing strength in those areas to support my extra mobility.  I find that I have more strength on the bigger lifts.  Again due to improved mobility I can get into correct lifting positions and have the ability to create more torque through the big engines that are my hips and shoulders.  My body is beginning to know what it feels like to be in the bottom of a squat or how to get a triple extension during an Olympic lift and how to perform a double under.

I am in no way the finished article, but I have found something that works for me.  If you are struggling with niggles/plateaus, try slowing down.  Give yourself time to concentrate on form and completion of the full movement.  Are your big muscles switched on and working for you?

This change of mindset takes time.  And effort.  The point of being a slow CrossFitter is that you will ingrain the correct movement patterns into your body.  Then when you are tired and your lungs feel like they have collapsed (remember that?) and you can’t think of anything but the finish your default will be to move correctly.   Stick with it – your CrossFit will only benefit and your body will thank you for it.  Your WOD times will improve again and you will reduce your injury risk dramatically!!  And when you want to give up and go back to the old way – remember I am doing it with you!

Top 5 Tips for becoming a slow CrossFitter

  • Remember why you do it. It’s for you, not to prove anything to the other peopple in your gym.  Believe me they will respect you when they understand what you are doing.
  • Study and practice the movements you are trying to master.  Book a PT with a coach and practice outside class time.  Use the massive resource on the net (try Kelly Starrett’s   Practice until the correct way becomes your default.
  • Ask people to watch you.  You need feedback.  What I thought was parallel for the last 12 years was about 6 inches above.
  • Optimise appropriately.  If you cant overhead squat consider the front squat.  If you can’t perform at least 5 strict pull-ups your shoulders probably aren’t strong enough to be kipping.  If you cant handstand consider wall walks.  Use the scaling tools available at the box (band, steps etc) and ask the coach for help.  The point is not to force your body into movements and positions that are beyond you because you saw Annie or Rich doing it and it looked cool.  Remember they were once where you are now.
  • Think between each rep.  Are my big engines switched on?  Are my hips/shoulders externally rotated to create torque through my movement?  Eventually this will become a default pattern.  Until then, think it every time.

Training Sept 25 - 30



Jefferson Deadlift
Sets of 2/side, reset, building
Parkour Jump drills
Strict HSPU
5 x 6-10

Russian Swings, increase weight each set

(Rx+ KB Snatch)
50m Odd Object Carry (heavy)





Pistol progressions

4 x 6 e/leg, building


Strict Pullups

4 x 3-5


Kipping Swings

4 x 6-10


30 Burpees

30 OH Squats 45/30kg

20 Burpees

20 Thrusters 60/40kg

10 Burpees

20 Front Squats 75/50kg

AMRAP in 10 min


Weighted Pistols

4 x 3-6 e/leg, building


Strict Muscle Ups

4 x 1-5


Pull Up Complex

4 x [2-3 x 1 Kipping Swing + 1 PU + 1 Butterfly PU + 1 CTB + 1 Butterfly CTB]




Split Snatch

Build to a heavy double, alternate split


1. Max reps Pushups

2. Max reps DB Snatch 20/15kg

3. Max cal Row

4. Rest

EM x 3

*work for 50sec, transition for 10sec



6 Plate TGU 20/10kg

12 Ring Rows

6 Wall Walks

12 Strict TTB

600m Run

12m Duck Walk 20/10kg

60m Mixed Carry, total (20/12kg Waiter + 24/16kg Rack)

120 Single Skips

6 Break rolls or Cartwheels

AMRAP in 30mins





2 x Hang Power Clean + Power Clean

- build to a heavy set


High Box Jumps

Sets of 1.1.1


Side Plank

Sets of 30s e/side


5 Deadlifts

5 Hang Power Clean

5 Front Squats

10 Lateral Bar Jumps

AMRAP in 3mins

Rest 3mins

AMRAP in 3mins


Hang Power Clean + Power Clean + Hang Squat Clean

- build to a heavy TnGo set


30 Squat Cleans @ A.




Rope Climbs

10 reps of any progression


Hand-balance practice


@ 0:00

50m Sled Drag or Farmers Walk (heavy)

30m Handstand or Dbl Waiters Walk

3 rounds

@ 10:00

200m Run

10 Sandbag or Double KB Front Squat

3 rounds

@ 20:00

50/35 cal Row

50 Medball Situps

50 Pull ups or Jumping Pullups

For time

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