CrossFit: What You Learn by Doing One Rep at a Time…

Since I’ve been working out by myself a lot, I’m in no rush. It’s become about the work, not the time.

When a heavy barbell move is programmed into a CrossFit WOD, I usually do one rep at a time.

I did a CrossFit workout programmed by Bergeron he named Jump City:

For Time:

1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

The hang power cleans were heavy for me, so I did them one rep at a time. During the hang power cleans, I kept asking myself, Why are these so hard? They shouldn’t be this hard. I started paying attention (since I wasn’t in a hurry to finish–I had no time crunch).

Why my Hang Power Cleans were Hard!

I noticed the same thing my daughter noticed with my bar muscle ups and ring muscle ups–my left wrist does not rotate. In essence, I have a death grip on the bar–a common fault for all of these moves.

This was the first time though I’ve become aware of this doing hang power cleans in CrossFit. It makes sense as to why I’d fail occasionally on my left side and why it would be hard–because I was stopping the upward momentum of the bar by not allowing the bar to rotate around.

For the rest of the CrossFit workout, I tried to be cognizant of this but, of course, like everything performed multiple times incorrectly, it will take a while to reprogram it.

But it’s a start.

And that’s all one ever needs.