Freddy doing a Fat Tire Flag
It really just comes down to integrity. Freddy Camacho CrossFit Athlete and Owner of CrossFit One World explains the simple little secret that everyone forget about improving at CrossFit in his article on SicFit.com. Do the workouts how they are intended. Full range of motion! You don’t think this matters? Why do you think CrossFit sets it standards so high? The standards are there for a reason not only for the games and competition but because these ranges of motion are important from a biomechanics perspectives too. If you aren’t squatting low enough you aren’t going to incorporate your glutes and hamstrings to the party and you’ll wonder why your thighs are so much more sore than everyone else who is complaining about their gluteus maximuses! Here’s Freddy’s 5 Tips to make you a better CrossFitter:
1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.
2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.
3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.
4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.
5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.
WOD: Final Games WOD 11.6
- Max Reps in 7 minutes of
- 3,6,9,12,15,18,21,24…etc of
- Level III/Games: 100/65, C2B
- Level II: 85/45, bands C2B
- Level I: 65/35, bands/rr