CrossFit WOD Tips: 3/22/11

Posted: March 22, 2011 in CrossFit, Media, Training
Tags: , ,


When it comes to trying to control your safety as much as possible while in the gym, there is a very simple, yet often overlooked, skill you need to practice. That skill is how to get out of the way of a missed rep.

We get so excited, so nervous, so focused on lifting the weight/doing the squat/snatching the bar, that it’s not uncommon for a person to forget to actually let go of the bar if they are about to miss a rep! Even when you ARE trained properly (National Champion, properly…), it can be hard to get out of the way of the weight, sometimes. Check out this post I did a few months ago sharing the amazing story of Zach Krych!

So, how do we start training our bodies to learn how to get out of the way and let go of the bar?
By doing exactly that!

Watch the video below from Coach Burgener, and over the next few days, your homework is to grab a PVC pipe while you’re warming up in the gym, make sure no one is in front of or behind you, drop the bar (both forwards AND backwards) and GET OUT OF THE WAY!

If you’ve never even tried it before, what makes you think your body will know to do it when you’ve got 250lbs on the bar and you’re trying to clean it off of the ground?

Make sure the space is clear around you, and do your homework! Seriously! Awesome video.

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