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5 Shortcuts That Don’t Make Us Better - FRANK BODNAR, DC, MS


Here are 5 shortcuts that will hinder your progress:

1. Skipping Reps and Half Squatting:

Take some pride in what you do and be accountable to yourself first and also strive to be an example to others.

You skipped 5 out 20 burpees per round or performed less than excellent air squats and ended up beating that person you’ve been chasing everyday. You’re sitting pretty on thewhiteboard (and trust me I hate to be a Debby Downer), but at the end of the day you’re only cheating yourself. I will never count people’s reps, but as a coach I know where people are at with their fitness level. If someone is shaving reps, or half squatting, or cheating creatively on anything, it sticks out like a sore thumb. I don’t always have time to address it immediately, nor do I want to baby sit adults during workouts. But trust me when I say it will eventually become obvious to those around you. Whether it’s during the CrossFit Open or a competition elsewhere, you will most likely be held accountable at some point. Take some pride in what you do and be accountable to yourself first and also strive to be an example to others. Be less about you and more about your community.

2. Max Out Everyday:

Rather than putting in the time and patiently working on technique and mobility, you keep showing up and trying to max out on all your lifts. While you may pass some people early on, your gains will suffer when you keep catching weight on your toes and lack the form and mobility to keep adding more weight. Not to mention you will also put yourself at risk forinjury. Maxing out is cool, but there is a time and a place to do it. Trust the coaching and programming and be humble enough to take weight off the bar and master the fundamentals first in order to set yourself up for more success in the future. I know you’ve watched YouTube videos of Klokov, Jon North, and Kendrick Farris. Those guys have decades of experience at an elite level. You don’t. They also spent years on just the fundamentals from an early age. You haven’t.

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WOD for 10/26/2015

SNATCH GRIP DEADLIFTS 8X2

14 MIN AMRAP.

30 FT HANDSTAND WALK.

90 FT WALKING LUNGES.

30 PIKE SIT UPS


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