As crossfitters, we know that our goal of CrossFit is to become more fit. This means to increase our work capacity across brought times and modal domains. We know that we want to have a high level of ability in the 10 physical traits because when we are good at all those things we're able to do anything that comes your way, or at least be decent. That is our definition of fitness. To accomplish this, we do Constantly Varied Functional Movements done at High Intensity.  But we need to make sure we are moving correctly. If we don't move correctly, or functionally, then we are shorting our ability and shorting the benefits of the workouts that we're doing.  I'm not talking about adaptive athletes or those that are nursing an injury. I'm talking about the general member in most CrossFit gyms. Proper movement is going to be paramount to getting the maximum out of the workout. We always talk about which is more important, perfect form or intensity. The answer is always yes but it takes practice to master the movement and to be able to get the mobility, strength, and flexibility to be able to put yourself in proper positions, or as close as you are able to with your abilities, to maximize each workout. Most of the time, when people come to work out they just want to get a good workout and a sweat on. I totally understand that. But you can't forget why you're here: to improve your health and improve your fitness. Don't short change any opportunity you have to improve your movement. Take mobility seriously. Take your warm-up seriously. When you have the opportunity to work on the basic movements, shoot for perfection. Ask for help, take video of yourself, adjust, adapt, improve.  The better you move the better fitness you will get. Keep on moving:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Technique Thursday:

.......Today we will work on some strict/accessory movements in a long EMOM:

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but first.............

10 min Squat Test

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then...

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32 min EMOM:

.......Min 1) 10 reps Strict Toes to Bar

.......Min 2) 15 reps KB Swing (70/53, wt to get 20 UB)

.......Min 3) 15 reps Hollow Body Rocks

.......Min 4) 10 reps Strict Handstand Push Up (or seated strict DB Press)

* min :15 secs rest on each min.

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MWOD:   10 min squat test