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Exercises Movements, technique & proper execution

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Old 07-17-2011, 07:38 PM   #1
Jose Berumen
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Weaknesses

Weaknesses we all have them. Well at least 99% of us do have some type of weakness from all types of variations.
So as a Crossfitter how do you tackle them?
Say you lack these 3 things.
Lets list them hypothetically
Lower Back
Hamstrings
Triceps

Should you try and fix them all at the same time? Or should you try to fix one per one once a weak in a 3 week rotation?

I was sitting in my living room today and this came to my so I thought I put it out to the community and see what you guys had to say.

Hope to hear from you guys soon!
:stir:
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Old 07-18-2011, 05:40 AM   #2
Pearse Shields
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Re: Weaknesses

I'll focus on one weakness at a time. At the moment, my weakness is strength. My next focus is going to be local muscular endurance (workouts with a lot of push-ups, pull-ups and squats are tough at the moment). A while ago I was working more bench press than usual because I felt it was weak in comparison to other movements. One step at a time is how I like to do things.
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Old 07-18-2011, 06:22 AM   #3
Greg Pellegrini
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Re: Weaknesses

I agree that focusing on one at a time is usually the best method. If you tackle too many problems at once you won't really see any progress.

Sometimes you can work on more than one weakness though with one movement. If your hypothetical weaknesses are lower back and hamstrings, then you can improve both of those by doing good mornings, back extensions, squats, and deadlifts.

A couple weaknesses of mine are overhead strength and handstands. But by working on my handstands I can improve both at the same time.
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Old 07-18-2011, 06:56 AM   #4
Steve Bray
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Re: Weaknesses

how specific do you go? like do you say i need to get stronger and work all strength more. or do you say my squat is horrible i need to get a stronger squat? and just focus on more squatting?
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Old 07-18-2011, 07:12 AM   #5
Sean Whitty
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Re: Weaknesses

I usually always continue with WODs, but add in skill work in 1-3 alternating areas of weakness that are related, (i.e. handstands/overhead stuff) that way I can work on weaknesses, but still work my overall strength and conditioning too.
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Old 07-18-2011, 07:48 AM   #6
Lincoln Brigham
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Re: Weaknesses

In Crossfit, weaknesses are the movements you struggle with. Those are the movements you work on the most. Do that and the weakest muscles will take care of themselves.
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Old 07-19-2011, 07:48 AM   #7
Brandon Sligh
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Re: Weaknesses

Quote:
Originally Posted by Jose Berumen View Post
Weaknesses we all have them. Well at least 99% of us do have some type of weakness from all types of variations.
So as a Crossfitter how do you tackle them?
Say you lack these 3 things.
Lets list them hypothetically
Lower Back
Hamstrings
Triceps

Should you try and fix them all at the same time? Or should you try to fix one per one once a weak in a 3 week rotation?

I was sitting in my living room today and this came to my so I thought I put it out to the community and see what you guys had to say.

Hope to hear from you guys soon!
:stir:
I honestly believe that you could have a rotation going for these three areas. They are three completely different areas of the body that can be worked out almost at the same time in one session. I personally would try doing all at once because these muscles are no where close to each other. You should be fine.
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Old 07-19-2011, 09:24 AM   #8
adam adkins
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Re: Weaknesses

Quote:
Originally Posted by Jose Berumen View Post
Weaknesses we all have them. Well at least 99% of us do have some type of weakness from all types of variations.
So as a Crossfitter how do you tackle them?
Say you lack these 3 things.
Lets list them hypothetically
Lower Back
Hamstrings
Triceps

Should you try and fix them all at the same time? Or should you try to fix one per one once a weak in a 3 week rotation?

I was sitting in my living room today and this came to my so I thought I put it out to the community and see what you guys had to say.

Hope to hear from you guys soon!
:stir:
It appears you are just trying to stir the pot - given the little dude actually stirring the pot - but i'll bite.

Saying you "have a weakness" isn't enough. What is the weakness? And no, "lower back" doesn't answer the question. Weakness can manifest itself in several ways. The most common weakness would be - in my opinion - 1) movement patter, 2) mobility, 3) strength, and 4) skill.

Just saying, "I have a weak low back" doesn't cut it. You have to define what you mean. When is it revealed? What movements cause the weakness? What is the que that breaks down? etc....
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Old 07-19-2011, 11:20 AM   #9
Aushion Chatman
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Re: Weaknesses

I tend to think of weakness in the movement like Lincoln...what's the weak link in your back squat...driving out of the hole, knocked knees, chest dropping, knees shooting way forward...etc...

Could speak to relative weaknesses and different corrections...squat more, good mornings, working on ankle flexibility/mobility...
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Old 07-20-2011, 12:26 PM   #10
Russell D Wells
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Re: Weaknesses

The 4 weaknesses that come to mind for me are...

1) Overhead Squats (Flexibility Issue, and Weak arms in the overhead)

2) H.S. push-ups (Arms are too weak in the overhead)

3) Push Press's (see above)

4) Muscle up's

I have been CrossFitting since Feb,2011.

I just did an O.H. squat with an empty 45# bar this past Saturday.

I have seen improvements over the last 5 months, but it takes time.
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