Hey Vic City,
I think we can all agree that CrossFit and CrossFit style training yields some great results. You see it at the highest competitive level all the way to the feel good stories on YouTube of overcoming obesity or delaying the signs of aging. It is a beautiful combination of strength and conditioning that helps us feel strong and healthy.
CrossFit is known for high intensity workouts. The benchmark workout 'Grace' is 30 clean and jerks for time. We've completed it as a class WOD a few times in the past. Top times worldwide could be as fast as 1:01 (Dan Bailey) up to the more general population's four, five, or six minute Grace. Regardless, it is quick! If we make every rep perfect, we aren't going to feel very tired at the end - the intensity is low. We wait long enough to perform the next rep without flaw. On the other end of the spectrum, we throw technique out the window and just rip through as fast as you can. In this instance the intensity is high but the technique is low.
Where is the balance? Dave Castro, Director of the CrossFit Games, explains in a short video below. The goal is to keep on refining. Build up technique then build up speed. We keep on going through that process over and over again.
Technique is about efficiency. The more efficient you are, the more energy you can save and use later on in workouts, which will actually lead to fast times and more work done.
Ask your coach if you have any question.
Training Wednesday - Thursday
Warm - up: Rotate EMOM through the following stations for 3 rounds
1. Ring Rows 8-10 reps
2. DB Push Press 8-10 reps
3. Russian KBS 10-12 reps
Skill: Bench Press and Perfect Kip Pullups
Alternating E2M for 4 sets of each (16 min):
A. 5 reps bench press (build each round)
B. 6-10 reps of perfect kip pullups*
*these pullups are unbroken and rhythmical, keeping consistency throughout the set. As soon as you break rhythm, drop off the bar and end your set. Can be regular kip or butterfly kip. Ideal number per set is 6-10 but you may go beyond that if your skill level supports it.
8 min AMRAP of:
6 KB push press / arm (35/53)
10 KB taters
14 box jumps (20/24)