Practice during performance?

nicola

"No practice during performance"

I read the above statement somewhere, but can't remember who it was, I certainly can't take credit for what is a beautiful little phrase.

It aligns perfectly with our programming and training philosophy though.

I often hear people saying  things like, "I REALLY want to do this workout as Rx, because it has HSPU and I NEED to work on these"

But conditioning sessions are not the place to acquire skills. They are where you DEMONSTRATE your mastery of them.

It is during our DRILLS & SKILLS time, that you should be actively training the most suitable progression of a the movement being focused on, improving coordination, sorting out timing issues, getting cues from coaches, and watching other class members moving, all in order to improve your own mastery of those movements.

It's important that you are patient as you work the progressions - trying to advance too quickly will leave you plateaued even quicker.

Once you feel comfortable with the movement for multiple reps, THEN you can  consider adding them to a metcon.

A rule of thumb for the mastery of a movement, CrossFit styles, would be;

- practice a scaled progression of the movement

- achieve your first Rx rep.

- perform multiple reps and sets during skill work

- perform a low number of reps and sets of the movement in a metcon, where other movements don't pre-fatigue the required muscles or cardiovascular system.

- perform a higher number of reps/sets in a metcon.

- perform a low number of reps/sets in a pre-fatigued state, eg. Muscle ups after a hard run, or Toes to Bar after KB Swings.

FITNESS

A.

Hang Power Snatch 5 x 3

B.

7 Burpee

7 DB Snatch

7 Box Jump

7 mins, alternate hands on DB each round

PERFORMANCE

A.

Hang Power Snatch 5 x 3

B.

7 Burpee

7 DB Snatch

7 Box Jump

7 mins, alternate hands on DB each round

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