WoD - Friday 31st January 2014

When you invite me out to dinner, would you like me to arrive at the right restaurant or at the correct time? Technique can be defined as the movements the athlete completes to accomplish the task. In CrossFit, the effectiveness of someone's technique is assessed as "better" if it produced greater work capacity across broad time and modal domains.

An increase in one's capacity in coordination, accuracy, agility and balance, the neurological adaptations of the 10 general physical skills, will bring great efficiency to the movement. The correct technique is advantageous because the most amount of musculature is recruited to assist the effort, and they are the techniques that allow the most amount of leverage. Efficiency in movement means that there was little wasted effort. This lends itself to the more effective technique.

Another question for you coach...Do you want me to do it right or do you want me to do it fast?

YES But how?

Threshold training. Your threshold speed is the fastest pace at which you can move with correct mechanics and any faster your mechanics break down. Not always easy!

I often ask you to workout at intensities so great they have you spiralling to the floor not knowing which way is up, how are you going to make sure that you didn't pull a little early with the arms? Will your fine motor recruitment go to shit at the limits of your capacity? YES! If you drive too fast you'll hit the wall, if you type too fast you'll hit the wrong key, if you shoot too fast you'll miss the target! But to think that you will develop the intensity absent of those crashes into the wall, hitting the wrong key, shooting outside of the target, never, never, never going to happen! You need to constantly ratchet up the point at which the margins become unacceptable. So that it takes more and more horsepower to get you to fumble!

Reebok CrossFit Cardiff WoD

Within 20mins perform as many rounds and reps as possible of:

20 KB Swings (24/20kg) Run 400m 20 Burpees

AS AN INDIVIDUAL ;-)

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