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Slow is Smooth, Smooth is Fast

This past weekend we hosted an Olympic Lifting Certification with one of the greatest coaches in the world, Mike Burgener. He drilled many things into over the weekend but one of the many things that stuck out to me was ‘slow is smooth, smooth is fast.’ When we were drilling with a PVC pipe, we would go as slow as we could. We would never pick up speed until we could do it right. When we pulled out the barbells and started drilling with those, we were still going slow. Eventually they let us do the full lifts, and not only were we moving fast we were moving well. This concept is nothing to new to CrossFit, but occasionally we need to be reminded. When you are performing a movement make sure you are doing it right before you are doing it fast.

In a typical week here at CrossFit Bartlett, we will do kettlebell swings, deadlifts, pull-ups, squats, core movements, and a whole lot more. These are all opportunities to do complex technical movements. Many people come in here and really get after it on these workouts. That is in no way a bad thing. In fact, I love it when I see people busting their butts. However, everyone should remember that if you really want to go faster, you may need to slow down for a few workouts to make sure you are doing them correctly, then when you start adding intensity you will see great results. What are some movements you guys need to slow down and focus on?

-Chris aka TI

Brennan working on overhead squats! ?Click here to check out more pics on Flickr!