This morning we worked on Front Squats –and it became clear that I needed to really roll out my Quads if I was going to be able to keep my chest high without pushing my hips back – once I rolled them out –which was super painful, I was able to do it. Gotta warm up and loosen those muscles!!

One thing became clear thanks to Coach Randy – I need to work on my Rhomboid strength. It will not only help me with Front Squats but also with my posture overall. It’s awesome to be able to work with a coach that understands how the body is put together and how it works all together. I shared this over Facebook yesterday but wanted to also put it here because I am finding out what a HUGE difference having someone with an actual background in coaching and/or body mechanics really does make all the difference in progressing.

I read this today and thought it had some good info about gym programming and what to look for when you are trying to find the right CrossFit for you.
CrossFit Quality Control 

“If your affiliate does not have some sort of strength and conditioning, personal training, and/or anatomy/physiology background they probably don’t really know how training effects the body. They most likely don’t know how to optimally prescribe a training program to an individual or the masses. Things like intensity, load, rest, reps, sets, tempo, volume, and recovery methods is like speaking Chinese to them.”

I think many people will get fit despite poor programming, however they will plateau and if they are looking to progress beyond the basics – having a coach that knows how to take you to that next level is key. I know realize I was stuck for a long time without knowing it. I think what concerns me about poor programming is -there is a real threat of injury. The best advice I can give is to do your homework, try out a few different gyms in the area.  Just because they have a CrossFit affiliate name on their door, does NOT mean they know what they are doing. You are your best advocate and having someone say they know what they are doing isn’t the best indicator to rely on.

Breaking Muscle had some good tips about what to look for in a CrossFit Gym. Among them:

Coach’s Resume

Check into the background of the coaches at any CrossFit you are considering. What have they done outside of CrossFit? Do they have other certifications? Have they been athletes themselves? Was their life transformed by CrossFit somehow? What is their reputation amongst other people in the fitness industry? Find these things out and take from it what you will, but do some research.

Actual Coaching

Beyond your coach’s background, the next thing to look into is what sort of coaching you will receive. Do you have access to the coaches outside of class? How much time do they spend on skill work? Are they able to coach beginners as well as advanced students? Do they seem to have good communication and class management skills?  

I would also add — are the CrossFit coaches doing the same programming as the general group? If not, I would question the programming.

What I needed and what I have now – are coaches that are developing a relationship with me and are starting to recognize my faults and giving me coaching on those area that need work. They also stray a bit from the traditional CrossFit stuff and do some isometric work mixed in – which I like.

Warmup

Front Squat
warmup to 125#

5×3 125# – I stayed there to work on form.

WOD
4 min AMRAP
10 Goblet KB Squats
10 KB Swings

1min REST

4min AMRAP
7Burpees
20 Double Unders

1min REST

4 min AMRAP
10 Goblet KB Squats
10 KB Swings

This was a tough one — and I was feeling it in my lower back. I am re-learning KB Swings and am focusing on loading my quads and I am forgetting to hold my core in when I am swinging. So I slowed down a bit to really focus. Leave your EGO at the door -they say.