Control > Speed

Control is greater than speed.

The most basic form of this is, “You have to walk before you can run.”  Or think of it this way;  it doesn’t matter how fast your car is – you still have to stop, turn, slow down, and accelerate.  Speed (safe speed), therefore, comes as a function of excellent control.  That principle is highly applicable in CrossFit as well.

Therefore, the quality of our movement is important (control how we move).  If we want to get “in shape” or “more fit” we must prioritize our ability to control our movement.   Can you control your body in any position you put it in?  Can you control the weight on the barbell?  Often times we use speed when we lack the appropriate control necessary.  Can you think of movements you rush through? Do you use speed when you probably should be focusing on control?

This is a great opportunity to do a self evaluation and check how well you have control over your body.  Step one, ask yourself this question, “Am I aware how I’m moving?”  Do you actually understand how you are moving?  If not, there’s a good chance that you aren’t in control of those movements!  Use your air squat as an example.  Do you intentionally place your feet in position? Are you aware of your intra-abdominal pressure?  Do you know where your knees are in relation to your toes?  This list goes on.  Step one is awareness.  Apply this to other body weight movements and check your control; push ups, lunges, warm up stretches.

Step two is being intentional.  If your “default” mode is sub-optimal movement patterns, you will need to retrain your body by being intentional with quality movement patterns; and that doesn’t happen by accident.  It takes focusing on the movement – and slowing it down – and that’s where control comes in!  Slow and controlled!  Once that becomes easier, then you can start adding speed into the equation.  Walk before running.  Learn to drive slowly before racing you car.  It has to be in that order.  For your safety, for your efficacy, and for improving your fitness.  Learn about how you move. Control how you move. Add speed to your movements.

Control > Speed

Monday, February 25th WOD

For time

-2 Bar muscle up + 2 Squat clean and jerk 155/105 lbs

-4 Bar muscle ups + 4 Squat clean and jerks

-6 Bar muscle ups + 6 Squat clean and jerks

-8 Bar muscle ups + 8 Squat clean and jerks

Tuesday, February 12th WOD

WOD:  AMRAP with a partner


-5 Power cleans

-5 Front squats

-5 STO

Rest 3 minutes, add weight.


-5 Power cleans

-5 Front squats

-5 STO

Rest 3 minutes, add weight.


-5 Power cleans

-5 Front squats

-5 STO

“I go, you go format”

-Athlete A will complete one round followed by Athlete B and so on for five minutes.

-Score each round separately.

Rx+ 135/95, 155/110, 185/125

Rx 115/80, 135/95, 155/110

Int 95/65, 115/80, 135/95

Nov Discuss with Coach

Friday, January 18th WOD

Technique WOD:  EMOM 20

Minutes 0-5:  Double Snatch Balance (from the rig)

Minutes 5-10:  Double Overhead Squat (from the rig)

Minutes 10-15: 1 Snatch Pull + 2 High Hang Squat Snatch

Minutes 15-20: Squat Snatch

Thursday, January 17th WOD

WOD:  For load

-Bench press


-Sumo deadlift


Perform as a couplet.  Record highest lift for both.  No re-racks on bench; must be a complete set of 7 UB reps. No drops on the DL. No straps, overhand grip only.

Wednesday, January 16th WOD

Rx WOD:  “Dopamine”

Every 5 minutes for 25 minutes (5 sets)

-20/14 Calorie row

-20x10m Shuttle sprints

-20/14 Calorie bike

Score the mean for all five rounds

Int/Nov WOD:  “Dopamine”

-17/12 Calorie row

-16×10 Shuttle sprints

-17/12 Calorie bike

Friday, January 11th WOD

WOD:  For load



-Clean and jerk

Use same load for each set.  Rest as needed between sets. Touch and go at floor only.  Even a re-grip off the floor is a foul. (5 burpees per infraction).

Thursday, January 10th WOD

WOD:  5 rounds of “Cindy” (modified)

-5 Supine ring rows

-10 Push ups

-15 Air squats

Rest 3 minutes then complete:

Tabata Bike (4 minutes)

-8 cycles; :20 on, :10 off.  

Rest 3 minutes then complete:

Midline conditioning:  Core Tabata (4 minutes)

-Tabata Hollow HOLD and tight arch HOLD

-Alternate between the hollow hold and the tight arch hold

-:20 on, :10 off for 8 cycles