By Ryan Humphries
Co-Founder, Axistence
​CSCS

​Ladies and gentlemen, 19.4 is… 
 
 - 200’ of Overhead Walking Lunges (50/35)
 - 50 Box Step Ups (24”/20”)
 - 50 Handstand Push-ups
 - 200’ Handstand Walks
 - 12 Minute Time Cap
 
The fourth workout of the CrossFit Open couldn’t have hit at a better time. I was almost finished with Todd Herman’s book “The Alter Ego Effect” and when I first heard what the workout was, I was…discouraged…to say the least. Here are a few of the things that went through my head as the workout was released. (Please remember that I was once a sailor)

By Ryan Humphries
Co-Founder Axistence
CSCS

​“Make sure you’re going to full hip extension”  

“Just a liiiiiittle bit lower”

“All the way up”
 
You’ve no doubt heard at least at least one these cues in the middle of a workout. Perhaps you were even the target of said cue. It doesn’t mean you’re a bad person, it just means that we want you to get results. Your time in the training center is valuable. Every second and every rep counts. We have approximately 60 minutes to help you achieve the results you’re looking for and if you’re doing half-ass reps, you’re only going to get half-ass results. Hence “whole-assing” your workout.
 

by Jake Lott, Coach

​Traditional weight lifting exercises like the squat, and deadlift, along with a myriad of presses and pulls are great for building strength that will no doubt transfer into other realms of your functional fitness. But they are often limited in range to the sagittal plane (think forward and back), which limits the strength you build to that range of movement.

As great as it is to lift heavy things in specifically controlled ways, real life is often less accommodating.  Having the coordination to transfer power laterally (frontal), and rotate (transverse) through your hips can be invaluable to building your overall strength.

​A couple days ago we talked about how we offer a modification option for workouts, so people can customize their WOD for their skill level, fitness level, work around injuries or meet a specific goal. Key point: You aren't getting less of a workout if you modify. Seriously: No good comes from forcing yourself to do the "harder" version if the modification suits you better. Your ego is not your amigo.

Here are a few more things to consider when choosing whether and how to modify a skill.

Consider Your Skill Set
Oftentimes correct technique is the most challenging aspect of a movement. The limiting factor for something like a barbell snatch is more likely to be in your efficiency of movement, rather than your actual strength. If you don't yet have the form necessary for a lift to be effective, you're not doing yourself any favors by forcing yourself to learn it in the middle of a workout.

There is a time, and a place to learn new exercises. Modifying to something like a dumbbell snatch in this situation would actually allow you to have a harder workout by focusing on your strength instead of slowing you down with more technique.

Respect Your Recovery
Accommodating an injury is usually an obvious reason to modify; pain is a pretty strong signal to change behavior. But recovery takes time. It can be easy to take on too much too soon when you're eager to get back at it. If you are injured, your first responsibility is to heal the damaged tissue, and possibly correct the movement patterns that got you into this position. Refusing to modify an exercise that aggravates your condition flies in the face of the whole purpose of going to the gym, and quite literally places short-term satisfaction above achieving long-term goals. Just don't do it.

Use the Equipment You Have
At the end of the day, maybe you just don't have access to a certain tool. This doesn't mean that you should throw the whole workout out the window. Many times, great insights may be gleaned from forcing yourself to do things in new ways, resulting in increased efficiency. Dumbbells, for instance, impart unique adaptations compared to barbells. What you may compromise in overall strength, you make up for in stability, which could later increase your actual ability when you return to using a barbell.
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The point is, don't get caught-up in thinking that one tool is superior to any other in the grand scheme of things.  A balanced physique takes the best of all modalities that each serve to improve upon the others.

Still don't believe me!?  Check out Coach Ryan's explanation: 

by Ryan Humphries, Co-Owner & Coach

The Farmer’s Carry is pretty simple, technically: Mindfully pick up a heavy weight in each hand and go for a walk. For such a straight forward movement, the gains are spectacular. Being able to carry your own body weight about 50 meters is a big sign of overall health – and longevity.
 
It’s Insanely Efficient
When you pick up and walk with heavy weight, you’re taxing muscles you didn’t even know you had. You have to brace yourself, tightening everything up, then move. It requires grip strength, core strength, and works all the joints and muscles you need for good posture. As you shuffle forward under weight, different, deep muscles are put to work with every movement, increasing the overall strength of your whole body.
 
It Gets You Fit for Everything Else
When you increase overall strength, you’re fit for everything else you do, from squats to deadlifts to cardio, to practical application (hoisting your kid into the car). 
 
“The loaded carry does more to expand athletic qualities than any other single thing I’ve attempted in my career as a coach and athlete.” -Dan John

Get Moving
Want to give it a try? We recommend starting with a weight feels challenging to carry for 45 seconds to a minute. See how it’s done in a quick video: