New Segment, Same Focus
Welcome Back Friends,
Having competed in the Worldwide Open since its start in 2011, I have continuously trained for the purpose of longevity and incremental improvement over time. In 2013, I started putting out Strategy and Preparation videos as well as Repeat videos to help educate my patients and the entire CrossFit community. The goals was to help participants understand how to prepare and approach workouts and how to improve on a repeat attempt.
Seeing CrossFit evolve significantly over this time, I wanted to do the same. So, you are now seeing the “Never Again” series for each Open workout. Instead of focusing so much on instantaneous performance, I want to focus on long term adaptations. In other words, I want to produce content based on how to understand the lessons from a specific workout and how we can improve across the board in the years to come. Welcome to the “Never Again Series”… enjoy the video!
22.1 Never Again Highlight
- Wall Walk – Learn a Rhythm moving up the wall and back down – preferably 4 steps up and 3 steps down. Also, refine your overhead shape to protect your back, neck, and shoulders while increasing your efficiency. Long story short, burn less energy with each repetition as you move quickly from a strong bottom and top position. Look at the different variations of handstand practice and the seated overhead press to help you get better.
- Dumbbell Snatch – Understand the bottom shape and avoid letting the dumbbell drift forward or allowing the low back to round. Learn to transition the dumbbell high in the movement so that you can easily find a strong and stable bottom position. The stretch in the video will help if you struggle with achieving a good shape.
- Box Jump Over Step-down – Do you squat to full depth? What about your squat clean, thruster, or wallball? If you are consistently hitting a deep squat position, then this task was very easy. If you are struggling with stable depth, this movement was awful. Check out the stretch in the video so you can get better any time you walk into the gym.
I hope you enjoyed this segment. Never again will you feel the way you did in this workout if you take these concepts and work them into your everyday training.
Good Luck and #keepmoving
Dr.J