Renee always shows excellent form which equals quality, kick butt WODs

Constantly varied, functional movements performed at high intensity. Since joining CFSF you probably have a lot better understanding of what that means, and how it makes us different from almost every other place you’ll go. Is this enough, though?—Not if you really want to set yourself apart.

It’s been said that CrossFit done wrong is still better than almost every other program out there, but to maximize it, quality needs to be a top priority. Getting the most out of your time here needs to be a proactive, continuous process; a constant search for quality.

Do you spend extra time on skills and techniques (catch the occasional Oly class maybe)?

Are you taking advantage of having a professional, highly knowledgeable nutritionist to dial in your diet?

Do you ask the trainers questions, read books and blogs, and continue to learn?…you get the point.

As with most things, you get out of this what you put into it. The more you search for overall quality, the better you will become and the better our community will become. All of this doesn’t just apply to fitness, as many of you have already realized, because what you do here will carry over into the rest of your life, which is really what it’s all about.

Keep working, searching, learning!

Look at Cody doing a perfect deadlift!

In my experience the deadlift is one of the most difficult exercises to achieve perfect form, especially with a max load and various repetitions. I have struggled myself with this exercise, and after struggling with a back injury I wasn’t sure I’d be able to deadlift in Workout any longer. I have seen people start out with good form, but as the workout wears on the most common mistake is to forget about your legs and start using your back as fatigue sets in.

After attending the CrossFit Kids certification, I had an eye opening experience!!! Teach adults the same you would teach the kids, and that is where the term “Angry Gorilla” came to be known. When instructing kids you need to break it down make it relate as simple as possible, and they understand the movements better.

I instructed my first workout after the kids certification, and had the adults get into an “Angry Gorilla” to prep for their deadlift. Low and behold, across the board every single person in my class did a perfect deadlift! As the workout went on as people’s form started to slip I would yell out “Angry Gorilla” and BOOM they would automatically fix themselves back to perfect form. The next day no one complained about back aches, just booty aches (which is what I love to hear)!!! So for all of you sloppy deadlifters here is the most simplistic way to correct your problem:

Take a wide stance (sumo stance) and make your hands into a fist. Bring your fists down to the ground in between your feet. Lower the hips and raise your chest (just like a deadlift) and look like an ‘angry gorilla.’ Swing your arms forward and place them far in front of you. While keeping a nice back position, place all your weight on your hands and swing your body forward. Assume the angry gorilla stance and reset the back. Continue moving forward for the designated distance.

Here is a link to the CrossFit Journal on the Deadlift, which highlights the Angry Gorilla stance:
http://journal.crossfit.com/2009/01/crossfit-kids—teaching-the-deadlift.tpl

Written by: Annie Mello

Today’s WOD:

Every one of us has our own reason for coming to CrossFit; improving health, wellness, fitness, quality of life and so-on. Along with building a sound body, we should continue to build our minds as well, which is why CrossFit offers The Journal.

Articles and videos are posted daily about numerous topics and you also have the ability to discuss with other CrossFitters around the world. Also, every article is archived, so you can search for almost anything you want to find.

Want to figure out how to stop getting those callous rips on the pull-up bar?

How about the best way to prepare for getting a PR on you FRAN? It’s ALL on the Journal, so check it out if you haven’t already.

http://journal.crossfit.com/

Today’s WOD: