Move Well.

bnw running

When I first started CrossFit two years ago, I thought the quickest way to get through a workout was to go as fast as humanly possible. If I disregarded form a little, it wouldn’t matter as long as I was moving faster. The faster I went, the sooner I would be done with the workout, right!? Wrong….. The fastest way to get through a WOD is to go……. Slower?

CrossFit is defined as constantly varied functional movements at relatively high intensity. If you follow this formula, your fitness will improve. However I believe many of us included myself get wrapped up in the HIGH INTENSITY part that we forget CrossFit is all about good BODY CONTROL moving RELATIVELY FAST while maintaining good FORM. This is something that I will be the first to admit I neglected when I started CrossFit and something that I continue to try and improve every day in the gym, MOVING WELL. Too often I see athletes including myself burst out of the gates in a workout full steam ahead because they are so pumped to crush a WOD only to find their body redlining and form breaking down 2 minutes in. Next thing you know, you are deep in your pain cave and all form that you practiced before the WOD has gone out the window.

You see, moving better instead of moving faster is multifaceted with benefits. One, it allows our body to move in a safe functional manner that will prevent injury. Two, the better we move, the more efficient we will be through the WOD ultimately resulting in less energy spent on bad movement and a faster time. Finally, moving well just flat out looks cool. Have you ever looked over and seen a friend whose power cleans just looked smooth or whose snatch you want to replicate and said to yourself, “I Want to look like that.”? So I challenge you next time you are ready to crush a WOD, sacrifice a little intensity so that your body can move better during the workout. You might just surprise yourself with better results and I guarantee it will pay off!

1 Power Snatch
1 Squat Snatch

12 Minute AMRAP
12 Pull-ups
12 Box Jumps
12 Pistols

Every 3 minutes for 24 minutes, complete:
500m Row or 400m Run
*Alternate between the two.

3 Rounds
10 GHD Sit Ups
10 Hip Extensions


  • Ryan Gould

    08/06/2014 @ 7:19 pm

    EMOM: #75 (PS + SS)..first 7 or 8 rds felt a little clunky then opened up towards the end)
    WOD: 4+4 assistols

  • jason barrow

    08/06/2014 @ 1:13 am

    Good read Dale. I remember one time Goose was talking to a bunch of us and said that there are plenty of people stronger than him at Southie, but where he excels is his efficiency (not his words, paraphrasing). Anyone who has seen me do a metcon knows I would be bullshitting if I said I put that lesson into practice, but it’s something that has at least stayed with me, some day I will.

    Strength: 135#, all 12 rounds, no missed rounds, LOVED every min.
    WOD: 3+14 Rx
    State of the Pistol Address: Still one of my GOATS

  • Joel

    08/06/2014 @ 1:13 am

    EMOM: 75 – Best squat snatch to date for me in round 7.
    WOD: 4+16 (used a box for the pistols)

  • amy

    08/05/2014 @ 8:36 pm

    Nice post Dale!

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