Check in Position

Feb 25th, 2013

Category: CrossFit

Check in Position

pull-ups-for-article

Often times our form can sometimes disintegrate amongst the speed we put forth during a WOD. We are constantly teetering the line of form vs. intensity but it never hurts to take a moment to re establish the check in position. For example…

1) You are stringing together a set of wall balls and you catch it funny and it throws your rhythm off. Don’t rush into the next rep, stop for a moment and check back in “feet outside if hips, chest and elbows up, knees out, full squat and jump!” to complete the final round of wall balls.

2) You are mid WOD and onto to some STOH, first few feel smooth and powerful then all of the sudden you feel wobbly at the top and you’ve stopped using your legs and resort to pressing with all arms. Stop and check back in. Feet under hips, tight midline and jump the bar up and dive your head through at the top. Now they’re efficient so keep em moving.

3) Round 3 of a 5 round WOD. Double unders are your jam but you keep trying to jump right into strings of double unders but keep messing up and become frustrated. Try getting the rope going with some single unders, jump from the heels, quick flicks of the wrist and find your rhythm, then speed it up and find those doubles get back on track and complete the round.

The point of the check in position is to focus on the basics and let your muscle memory do the rest. You will have to keep “checking in” multiple times during each WOD but it will soon become habit and you’ll make less mistakes. Plus you’re concentrating so much on what your body is doing you’ll forget about how much your body is burning or how much time is left!

Strength
Overhead Squat
2-2-2-2-2

WOD
4 Rounds
7 Overhead Squats (135,95)
10 Ring Dips
13 Hang Power Cleans

Level 3 (115,75)
Level 2 (95,55)
Level 1 (65,35)

DISCUSSION 3 Comments

  1. JT Filipo 03/02/2013 at 12:54 am

    OHS- 195
    WOD- 11:48 RX

  2. Timothy James Biscoe 02/26/2013 at 4:13 pm

    OHS: 185
    WOD: 12:06 – 135 for 2 rds/115 for last 2

  3. nicole d 02/26/2013 at 2:27 am

    OHS: 73
    WOD: 9:54 65/red band
    Definitely needed that reminder to focus on form and pushing that bar up, thanks Beretta!