I know I talked about this in a previous article but I wanted to readdress this real quick since last week’s CrossFit Open Workout seemed to give a few of my friends and clients some trouble. In this case it was the Clean and Jerk. You know the best way to get better at the Clean and Jerk; doing it often and regularly. The only way to nail technique is to practice it as much as possible until it becomes muscle memory. Olympic lifters are so good at what they do because they practice the lifts during almost every workout and usually first. So how can you honestly expect to increase your ability in any Olympic Lift if you only do them 3-4 times a month? The short answer is you can’t and if you’re struggling with lifts the best way to get better at them is to focus on them regularly for at least 6-8 weeks.
This is one of the issues I have with mainstream CrossFit programming and also the reason why most serious games competitors will follow a training schedule from boxes and gyms like Red and Black, Outlaw, or Catalyst Athletics. All three are lift intensive and especially in the case of Outlaw, you’ll be practicing your Olympic lifts almost daily. CrossFit is a great all around system but falls short when it comes to increasing ability and absolute strength in specialized fitness disciplines.
If 13.4 gave you some trouble then take some time to plan out a more lifting centered program in the near future. You don’t have to give up all the metabolic conditioning that makes CrossFit so fun, just do it after your lifting workout or on separate days. The only way to get stronger is to practice strength, not hope it gets better on its own. All the gyms I mentioned above post their daily workouts and programs online for free and through blogs that you can subscribe to and would be glad to answer your questions and help build a program specifically for you .Once you build up your strength then return to the regular WODs that much stronger and more capable.