Flaws seen here:
1. Her elbows are way too low
2. The weight is forward causing her to shift to her toes
3. She has too much grip on the bar
4. The weight is not shelved on her shoulders
This picture was taken only a couple weeks ago. Today, Smita went for a Front Squat PR of 100# and got it. I was there to witness. But more importantly(and the reason she got it) her form was extremely better. Those 4 flaws were all addressed(fixing her elbows, fixed everything else) and her lift improved. Great job Smita.
Everyday you train, our job as CrossFit coaches is to fix your movements with certain cues. We know you will most likely not make a perfect adjustment on the spot, but rather soak in our words, process the information, and improve with time. Our consistent "nit-picking" coupled with your desire for improvement equals better movements which increase your capabilities as an athlete. Striving to improve the form of your movements should never end. It is very rare, if even possible, that you will perfect all the movements under the CrossFit umbrella.
WOD 03/01/08
"Angie"
For Time:
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
I know this is very similar to "Time Trials" which I posted on our last rest day. I swear I don't have early access to the main site WODs. It is not completely out of the realm of reality that an intense life task could present itself back to back in short time period. This is the beauty of CrossFit. Give it your all!!!
Thank's Bro thing's are smooth with the diet, Lol yeah I need to shoot for 220, You got some strong guy's over there.
Posted by: Eric | February 29, 2008 at 11:52 PM
Oh yeah when it comes to form Austin is the man !! aint nothing that get's by him. Good job smita front squats can be a pain in the ass, it is very rare you see any woman or men for that fact doing them, so far only in crossfit have I seen them done on a constant basis, The same goes for overhead squats. And I know there aint such a word as aint.
Eric
Posted by: Eric | February 29, 2008 at 11:58 PM
Wow ya my form was wayyyyyy off when I first attempted the front squat. I'm glad my form is getting a little better, thanks to all the coaches! And then finallyyyy getting the 100, I couldn't have done it without your help Austin, thanks for pushing me!
Posted by: Smita | March 01, 2008 at 08:39 AM
Dag, it took me 28.29 minutes to get through today's WOD. I wasn't as wiped afterward as the WOD on Friday (when I layed there for 10 mins) but it was a lot harder to get through. Good stuff!
Posted by: AJ | March 01, 2008 at 09:08 AM
Good shit Smita!
Posted by: Jenn | March 01, 2008 at 10:29 AM
Great class today guys!
Jenn and Donn Marie stayed after class to compete for the girls number one spot for squats, Smita had the spot at 115 with 3 reps
Not anymore!
Jenn takes the lead with a 125 squat 3 times
Donn Marie finished at 105 which was a PR for her as well
Great Job! Especially after doing Angie
Posted by: khalipa | March 01, 2008 at 02:49 PM
11.55, I cut 5 min off my last attempt on this workout :)
Posted by: Andres P. | March 01, 2008 at 03:34 PM
Good class today Jason!
Posted by: Coach Rudi | March 01, 2008 at 05:48 PM
Andres,
You really got start using the video recorder for your workouts. 11:55 is pretty elite status. I would love to post that on our site. Great Job!
Posted by: austinb | March 01, 2008 at 09:09 PM