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Old 08-19-2013, 02:58 PM   #1
Rey Rapada
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Question If you were go back in time to 1st Year of Crossfit...

What skills would you focus on in your first year of Crossfit? What changes would you make to accelerate your learning curve? What skills/fundamentals are imperative to learn and perfect first? I appreciate any wisdom and advice the community can pass on for someone in their first year of Crossfit.
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Old 08-19-2013, 03:51 PM   #2
Christopher Morris
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Re: If you were go back in time to 1st Year of Crossfit...

Get a perfect air squat. Watch videos about it. Read about it. Practice it until you are comfortable and automatic in the movement.

It will help you with so many other movements: front squat, back squat, clean, OHS, snatch, deadlift, wall ball throws, lunges, rowing, box jumps, pull-ups, etc.

Okay, maybe not the pull-ups. But if you understand the positioning of the air squat really well, it will help you with any exercise where you bend your knees.

I can't find the quote now, but Pat Sherwood was watching some competition where there was a 1RM clean, and he said, "A lot these guys should forget their max clean and go back to fix their air squat."
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Old 08-19-2013, 08:26 PM   #3
Mark E. Wallace
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Re: If you were go back in time to 1st Year of Crossfit...

Quote:
Originally Posted by Christopher Morris View Post
Get a perfect air squat.
I think I agree with Christopher.

Also (though I don't by any means do this), continually work flexibility / mobility.

And I guess a few other random bits of "wisdom" (as if I have any):

- It's just a workout program. Don't take it too seriously. Workout in order to enjoy and be better at life. Workout is not life.
- Always remember where (fitness-wise) you came from and be able to compare that to where you are now and where you want to go.
- You have a lifetime ahead of you in which you need to be fit. Enthusiasm in Crossfit is good, but don't go overboard with it. If this is your means of staying fit, then manage your Crossfit routine in a way that will let you do it for years to come.
- Rest
- Nobody knows everything that there is to know about fitness. Always be open-minded about (a) learning new things and (b) being reset on what you think you know but really might not.
- Be open-minded to the idea that your goals may change and evolve.
- And, oh, know what your goals are. Always.
- Don't listen to very much that I say.

Cheers,

Mark
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Old 08-19-2013, 09:42 PM   #4
Tim Retzik
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Re: If you were go back in time to 1st Year of Crossfit...

Probably the med ball clean.
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Old 08-20-2013, 05:31 AM   #5
Todd R Bailey
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Re: If you were go back in time to 1st Year of Crossfit...

Quote:
Originally Posted by Mark E. Wallace View Post
- You have a lifetime ahead of you in which you need to be fit. Enthusiasm in Crossfit is good, but don't go overboard with it. If this is your means of staying fit, then manage your Crossfit routine in a way that will let you do it for years to come.
Definitely this. Don't sacrifice form and standards simply to lift heavier or finish faster. Nobody got fitter sitting out with an injury.

Similar discussion in this recent blog post:
http://crossfitnewengland.com/2013/0...rday-08-17-13/ (wfs)
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Old 08-20-2013, 07:05 AM   #6
Mark E. Wallace
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Re: If you were go back in time to 1st Year of Crossfit...

Quote:
Originally Posted by Tim Retzik View Post
Probably the med ball clean.
Well, yeah, obviously that too.

- Mark
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Old 08-20-2013, 08:04 AM   #7
Christopher Morris
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Re: If you were go back in time to 1st Year of Crossfit...

Quote:
Originally Posted by Mark E. Wallace View Post
I think I agree with Christopher.
Coming from you, Mark, that means a lot.

Quote:
Originally Posted by Mark E. Wallace View Post
- Don't listen to very much that I say.
Wait, what?
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Old 08-20-2013, 08:13 AM   #8
Mark E. Wallace
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Re: If you were go back in time to 1st Year of Crossfit...

Quote:
Originally Posted by Christopher Morris View Post
Wait, what?
Hell, even *I* don't listen to me.

- Mark
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Old 08-20-2013, 01:07 PM   #9
Lincoln Brigham
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Re: If you were go back in time to 1st Year of Crossfit...

Overhead squats, dead-hang pullups, ring dips, and handstands.
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Old 09-16-2013, 06:56 PM   #10
Wayne Sauve
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Re: If you were go back in time to 1st Year of Crossfit...

In order

OHS, Snatch, Clean and MU.
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