Hard as a Mother Fucker.
That’s what it means for those of you not up on your Ubran Dictionary terms. This past Monday was the first time I had ever had to stop during a WOD and say “I need to stop.” It was a weird experience for me that is for sure. You see, I have been working with a chiropractor for about a month now to deal with some issues related to a previous work-related injury. Since I’ve started working with the Chiropractor, I have drastically dropped my intensity at workouts. That was until this week. We have been doing some “One Rep Max” Attempts at AE Crossfit. I thought, why the hell not. I’ll give it a shot. I worked on Snatches and Hang Cleans.
I don’t like going from zero to a one rep max lift. Part of this is just ingrained training from my Crossfit Birth. When I work on 1RM, I will start with 5 reps at about 65% of my previous 1RM, then 3 reps at 75-85%, and finally will do 1 reps increasing in weight until I hit a “No Rep.” I am very happy to announce that I had a 25 pound personal record with my hang clean, for a total weight of 165. At 165 pounds I got greedy, I wanted to add more weight onto the bar to see just how far I could go. So I added 10 pounds. I reset my body position and began the motion of a hang clean. I used the power to clean the weight up to the front rack position, except I had lost control over the lift and ended up hyper-extending, or arching my back significantly. I had dropped the bar right away, and decided that a 25 pound PR was good enough.
Now, I didn’t start out writing about this post to brag about my abilities when it comes to lifting. I am writing this post to talk about proper form. I have collected some videos that you can check out below. Some of these failures are just related to the weight, meaning that the weight was simply too heavy for the strength of the athlete. Others, however are just overall poor form.
I’ve also been watching many of the other athletes at my current box and find that they don’t seem to be all that concerned with form at all. I would watch them carelessly muscle weight above their heads with no regard to form. It almost seemed like it was a bit much for the coaches to try and keep up with people and their form, but they did a good job with keeping up on correcting people.
Since the reason I started this blog was to help guide the beginner Crossfitter, I will say this:
- Without form, your lift means nothing other then the basis for your pending ortho injury.
- You will see your strength PR’s skyrocket when you get the PROPER form down for OLY lifts.
- Work up to the “Hardo” weight. If you start off with the heavier stuff, and don’t work up to it, that will also increase your likelihood of injury.
Here are some of the videos I was speaking about. Tell me this, what do you guys think about the form in the clips below? Let’s get a good discussion going about it.
This first video is from the Crossfit Albany. I have no idea who their coaches are, what they are doing, or even if this is a LEGIT WOD session. If it is, shame on them because their coaches are just setting their athlete’s up for potentially debilitating injuries.
Here, is simple misfire lifts that just don’t go exactly the way that it should. Remember people, it is easier to drop the weight and set up the lift again, that it is to repair an injured back, neck, or other body part.