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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 11-30-2007, 09:49 AM   #1
Philip Webb
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What's more important?

When doing a WOD that is timed what is more important getting the time down or perfect form? The reason I ask is when I do 20 hang cleans, 20 wall balls, 20 DB push press x 3 rounds for time, I only do 1/2 squats on the hang clean. I do this to try to keep the speed and intensity up. Is this good or bad?
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Old 11-30-2007, 11:26 AM   #2
Derek Maffett
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Re: What's more important?

I say squat clean. Big debate on that issue, but I know that I hardly have the confidence to get under that bar, and I don't like it. A pattern that might just be reinforced if all you do are power cleans.
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Old 11-30-2007, 12:09 PM   #3
Philip Webb
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Re: What's more important?

I'm confused by your answer. I meant when I do a hang clean I do not drop into a full front squat on the clean portion only a partial front squat.
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Old 11-30-2007, 12:24 PM   #4
Caleb Gregory
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Re: What's more important?

One of my goals during a timed event is to increase functional capacity. With that in mind, If the WOD calls for full squat cleans, or if I am trying to achieve full capacity for any movement I would prefer doing the full thing, if prescribed. How else will you improve on the movement within a timed setting unless you do it, and do it right. The adjustment I would make is to scale the load, not the range of motion, or the prescribed movement, for that matter. A full clean and a power clean, although somewhat similar in movement pattern, are still two completely different lifts. Your question alone qualifies the distinction between the two. Just my two cents.

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Old 11-30-2007, 12:27 PM   #5
Derek Maffett
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Re: What's more important?

Squat clean = full squat, power clean = quarter squat or whereabouts. Not full.

Power cleans are faster and may have more metabolic value, but there is good coordination and ability to handle heavier weights with squat cleans.
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Old 11-30-2007, 12:33 PM   #6
Jake Di Vita
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Re: What's more important?

I'm of the opinion that form and range of motion is more important than rushing through the exercise.

Look at it this way. Most of the WOD's are for time. People compare times to each other and also record times to notice improvement. Once you go to half squats, why not half pullups? Half bench press? Half dips? Excluding that, the times of the workouts now are meaningless because you aren't doing the same workout that everyone else is.

I would say go full range of motion...the intensity will be there regardless if you are pushing yourself, and speed is meaningless without accuracy.
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Old 11-30-2007, 12:48 PM   #7
Derek Maffett
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Re: What's more important?

In all fairness, Jake, I would point out that a power clean is not the same as a half range exercise. A half pull-up only takes you through half ROM, but no matter what clean form you use, the bar is being moved through the same distance. I agree that in way of comparison of times, power cleans and squat cleans are quite different, with squat cleans taking longer and being harder. I just wanted to make the distinction that power cleans are by no means half an exercise.
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Old 11-30-2007, 01:06 PM   #8
Jake Di Vita
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Re: What's more important?

I understand that Derek, I was just responding to his first question about whether to focus on form or time.
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Last edited by Jake Di Vita : 11-30-2007 at 01:14 PM.
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Old 11-30-2007, 01:09 PM   #9
James Reynolds
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Re: What's more important?

Quote:
Originally Posted by Jake Di Vita View Post
I'm of the opinion that form and range of motion is more important than rushing through the exercise.
Totally agree with you here. Reps that aren't completed correctly, at least for me, don't even count...
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Old 11-30-2007, 02:36 PM   #10
John Seiler
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Re: What's more important?

Form is paramount. Scale by dropping weight and reps.
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