Latest Blog For TOWIC


03/08/17
Let’s go back. Back to Basics…

Having recently attended (and passed -woop woop!)

the Level 1 CrossFit trainers course I was reminded of one of the most important aspects of CrossFit, which is a focus on form first. Always.
Now, whilst this is something Shaun has always made sure we embed into our coaching at TOWIC, and why we always spend time warming up and mobilising specific muscle groups as well as breaking down movement patterns prior to the workouts, during August we’ll be having a real focus on this area in a ‘back to basics’ month.

Don’t worry, this doesn’t mean we’ll only be programming air squats and push ups for a month!

What it means is that we’ll cycle through the 9 foundational movements of CrossFit throughout August. Each day (apart from Saturday where the normal partnersWOD will remain) we’ll make sure that everyone is really clear on the movement standards and has plenty of time to practise and get some 1-1 pointers on good form and full range of movement.

It might also mean that we ask you to scale certain movements, reduce the weight you’re used to lifting, or do some mobility homework, but this is with deliberate intention. That intention is to improve you as athletes and to help you progress to become stronger, faster and more injury resistant in the long run (amen to that!). Remember - we’re not looking to provide a quick fix to get you fit for a few weeks or months, we’re in this for the long haul to constantly improve your fitness and extend your life!

The bottom line is that if you can lift a weight withgood

So – what are the 9 foundational movements?
form through a full range of movement, we’ll encourage you to go heavier. If you still maintain good form we’ll encourage you to go faster. If you struggle with getting the form right and have issues hitting the full range of movement, we’ll ask you to slow down, or go lighter and will work with you and give you options to help get it right. That’s it. Simple.
.
  • Air squats
  • Front squats
  • Overhead squats
  • Strict press
  • Push press
  • Push Jerk
  • Deadlift
  • Sumo Deadlift High Pull*
  • Med Ball Clean

*We will be supplementing this movement for work on the hollow body position, as we believe this will provide more benefit, simply because having a strong hollow position is transferable to many more movements and day to day life than the high pull.
Now, in terms of what the classes will look like, they’ll follow the familiar pattern of warm up, then a strength component followed by a met-con component. So you’ll be able to lift sometin and get your pump on, build a solid foundation and a core of steel, and maintain the engines and stamina following the great work you’ve put in over the strength, gymnastics and met-con months we’ve recently had
(it’s almost likes we planned it…!!! 😉)

As always, for any questions please just ask the coaches. Otherwise, brace yourselves and get stuck in. It’s going to be tougher and more rewarding than you might think…