Slow is Smooth, and Smooth is Fast

Today's Workout

Overhead Squat 3-3-3 



5 Rounds For Time

Run 400m
15 Overhead Squats 95/65lb

Jason B. 215, Katie H. 90. Then Jason B. 16:05, Katie H. 18:43 (53lb)


Filiberto has been working for almost a year to earn the flexibility to overhead squat. His technique is still not perfect, but his diligence and commitment to both attention to form and mobility work are definitely paying off.

You may be asking yourself how do I get there?

We always want to move as fast as possible through every motion and completely forget to concentrate on technique at all, right? Only if your goal is to get injured and never maximize your potential. Our workouts are competitive and often timed events. Because of this it is easy to get caught up in the energy of our group workouts and really want to push yourself, especially when you look to stronger, more experienced men and women who are moving quickly with more weight and good form. It is important to remember; however, that technique and proper mechanics are a necessary prerequisite to intensity. Initially it is important to slow new motions down to a pace and weight at which you can focus on how you are moving. The better your form gets the stronger you will get and the faster you will be able to move. Technique allows human beings to fully express their strength through better positioning and more efficient motion. You don't have to be the fastest finisher to get the best possible workout.

Don't Be That Guy - CrossFit East Sac