Tuesday, March 22, 2011

Grip and Rip

How quickly you can forget.

I remember when I just started Crossfit, 2005, everything was new and exciting, you woke up each day anticipating the daily W.O.D from .com and you let it rip. Slowly as you grow and learn the Crossfit moves you start picking what you like don't like what your good at what your not good at. This is a huge enabler that will keep you stuck. Also I could remember watching people getting caught up in flawless form that their times were slow as molasses. I would just grip and rip and let it ride. This allowed amazing times and personal records to stack up. Slowly as you learn the technique and get bogged down in what's right what's wrong you begin to slow down and manage movement and speed.

Competition lesson #1- Flawless technique in a met-con will hold you back. Explained: Weightlifting technique and etiquette are good for Olympic-lifts and Power lifting but don't always translate to Crossfit Sport.


New Snatch PRs 205lbs x 3 rep max
                           225lbs x 1 rep max
Goal weight 245lbs 8 weeks

Posted by Picasa


JP said...

don't you think flawless technique is actually what is able to sustain you in a metcon? you body will crash and tire faster the moment your technique is flawed. after years, your technique will become natural to your body, and therefore will able to move quick without compromising technique. you don't have to have bad technique to go fast.

McEvoy said...

huge difference between acceptable technique and bad technique and there is a fine line between the two. If you tell people 'your technique is going to be shit when you compete' its sending across the wrong message. The better your technique the more efficient your movement so doesn't this translate into you using less energy and getting faster times ???

Patrick McCarty said...

It depends on the movement. If it's heavy cleans or snatches, the shrug is going to help keep fatigue down. You can grip and rip all you want, but on those particular movements, keeping some of the non-negotiables like the shrug, hi elbows, etc will actually pay dividends in the metcon.

Grace Patenaude said...

If the person is a well-conditioned athlete and as long as the deviation from optimally sound mechanics isn't big, the metcon can become anyhow, right JT?

Ricky Frausto said...


I totally agree with you. Most don't know how to go back and forth between the two. Everyone talks about correct technique being efficient but little is discussed on what is correct or what you refer to as flawless technique.

Most fail to understand that correct/flawless technique is different from sport to sport or from light to heavy or from very low volume to high volume. The sport of weightlifting demands the completion of two lifts with as heavy a weight as you can successfully muster. Time has proven that a certain method for achieving this works for 90% of the Olympic lifting world. On the other hand, unless the event is a low volume snatch or clean (& jerk) with a load that is relatively heavy to the individual, said method may not be the most efficient.

What is efficient, then, is taking what works the best for you (power snatch for example: muscle snatch, double knee bend but contact made at the knee instead of hip crease, or no contact at all) and cleaning it up so that rep 30 remains as similar as possible in mechanics to the very first rep.

This is the difference between top CrossFitters and those trying to reach the top. Seasoned Olympic lifters will see grip and rip as awful but those that have been around for a while will see grip and rip for what it is, either awful or severely efficient, dependent upon whichever it is. They can be both and I've seen both.

This doesn't mean you shouldn't know how to snatch or clean
(and jerk) close to 85% and above because it will demand a certain method and in order to increase weight even more this method must become cleaner and more efficient. Just the same though, utilizing loads of 30 to 50% for higher volume and for time will demand a certain method and in order to move faster and cause less fatigue, this method will need to become cleaner and more efficient.

Both methods will almost certainly be different though. Understand and learn this and watch your capacity drastically improve.

marc said...

I agree with you. In an ideal situation, yes, perfect form and techique would be ideal. But tell someone that is gunning for a 1:30 Grace time to slow down and set up properly. Not going to happen. Not at that "light" of weight. Now for 1 rep max, and you are trying to pull 600lb deadlift, thats a different story. Metcons are always going to have the form vs. function debate. My general rule is safety is first. If the weight is "light" for you and no one is an obvious dangerous situation, the grip it and rip it.

Jeremy Thiel said...

Thanks for the thoughts and ideas. #gripandrip

Dave said...

Interesting topic here. We had this debate during the Open workouts.

I have always been in the camp of dialed in form will help you during a met-con, mainly form a safety stand point. i know for me during something like FGB i could careless how good my sdhp position is b/c the load is light. In contrast during Isabel I need to keep my form dialed in because 135 squat sntaches are heavy for me.

I believe there is a point where a CF'er is in good enough shape they can allow perfect technique to be less important. Example look at Shawn Marion's jump shot, horrible looking, but it works.


Tina said...

Thanks for the helpful info. When I learned about getting a residential drug treatment California it changed my life.

Brian said...

Thanks for the info. It can be really hard getting help for addiction. I was looking for drug intervention and found many useful resources on the web.