Running today at 4pm at Wrightsville Park, a.k.a., the loop.
Technique vs. Power
Liz and Amanda C & J 105lbs with power and strength.
Meagan C & J 105lbs with technique.
In the past few years theres been a bit of a shift in Crossfit from perfecting technique and learning to be most effecient at all movements to more of a "just get it done" mentality.
There’s been much debate on why and how it’s happened and if it’s good or not. I attribute it to numerous things, but mostly a lack of understanding by many trainers, coaches, instructors, or whatever we’re calling ourselves these days… of the mechanics of the human body and thus, a decline in the quality of instruction given at many CF affiliates.
The point I’m making here is that economy of motion and efficiency of an athlete’s output directly affects his or her performance.
It’s like B-Mac and Co. at CF Endurance say about running, swimming, and cycling… learn the technique, practice the technique, then and only then, add intensity.
At different weights with different athletes, technique can be sacrificed for speed. In ground to overhead, Josh blasted through 92 reps in 10 minutes at 135lbs with a "clean grip muscle snatch". Athletes that do not possess the size and power can only do half those reps with a "decent" power clean and power / push jerk.
However, as we increase the pounds, every athlete encounters a weight when his/her strength is going to get the lift and more exact technique is required to complete the movement. In Josh’s case, we could Rx as many ground to overhead in 5 minutes at 245lbs. Well, he’s not going to be able to muscle snatch that. He’s going to have to switch to a true clean and most likely, a spit jerk.
No matter where you stand (or sit) on the subject, it’s inarguable that improved technique with any movement improves your time in a CrossFit workout.
In the athletes above, Liz and Amanda can "muscle" 105lbs around in the as many reps of Ground to Overhead in 5 minutes workout. They’re both new to CF Wilmington, and are improving their technique daily. But they still rely on their strength to complete movements that are meant to be completed with skill and technique. I’m not picking on them at all. Both are strong, powerful, and coordinated athletes and capable of 185lbs plus Clean & Jerk. They just a few months of training and they’ll be besting the times on our board. Watch them.
Meagan only weighs 105lbs (wearing weightlifting shoes!). So we Rx’ed a WOD that requires her to Ground to Overhead her BW as many times as she can in 5 minutes. There aren’t many CFs out there Rx’ing that. And not that we did on purpose (yet), but Meagan weighs what she weighs.
What’s my point? Refine your technique on every movement and the weight gets lighter… relatively. Seek out proper coaching… we’ll tune you up! It’s not just the difference of doing a workout as Rx’ed, but doing it as Rx’ed and getting a better time or in this workout’s case, more reps.
This is what the dynamic combination
of power and technique looks like.
Dawn C&J 190lbs.