Tuesday · 01.31.17

Friday, 3:21pm: Ben uses his wife, @heatherkbergeron, to demonstrate row mechanics. “Rowing is the most brutalized movement in CrossFit,” he says. “When it comes to rowing, most people are either training or competing, but never get around to actually practicing.” Most athletes don’t know the difference between the three. “Most people think that they’re training, but they’re actually competing,” he tells the group. “If, after a training session, you’re concerned with the scores of other athletes or whether you beat your PR, you’re competing". _ While talking through some common errors and corrections, Ben is reading the room. “I know what you guys are thinking. Some of you guys have tried to row like this, but you find you can’t row as fast, or you can’t get as much power. So you go back to doing what you always do,” he says, as the athletes exchange guilty smiles. _ Legitimate practice, he says, requires that you detach yourself from the results. “Focus on actually getting better, without worrying about the outcome.” This, he says, means that you have take a step back from your training. “I know you can do what you’re currently capable of,” he tells them. “If you want to get better, you have to take a step backwards, slow things down, and hammer the fundamentals". _ The best example of this is the approach he’s used to improve @katrintanja’s muscle-ups. After Kat won the Games in 2015, she didn’t do a muscle-up in a workout for six months. They spent the first three months rebuilding her kip, which she would practice by doing kip swings in sets of 10. Over the following months they slowly started introducing muscle-ups back in her training. “We started with one at a time, then went to 2,” Ben tells me later. “Now we’re up to 7". _ #CompTrain #BuiltByBergeron #CrossFit 📸: @christinedca

A photo posted by CompTrain (@competitorstraining) on

2017 REGIONAL ATHLETES

1. Run Conditioning
3 sets of: 5x200m, :20 rest
Rest 1:00 between sets
 
2. Gymnastics Conditioning
5x15 Strict HSPU
Rest 1:00 between sets
 
3. Barbell Conditioning
EMOMx8:  
Mins 1-4: 4 Snatches (225/155#)
Mins 5-8: 7 Clean & Jerks (225/155#)
  
4. Conditioning
5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees
Rest 10:00
4RFT:
6 Power Cleans (185/135#)
6 Bar-Facing Burpees
Rest 10:00
3RFT:
4 Power Cleans (225/155#)
4 Bar-Facing Burpees

2017 OPEN ATHLETES

1. Row Conditioning
3 sets of: 5x200m, :20 rest
Rest 1:00 between sets
 
2. Gymnastics Conditioning

5x15 Kipping HSPU
Rest 1:00 between sets
 
3. Barbell Conditioning
EMOMx8:  
Odd: 4 Snatches (155/105#)
Even: 7 Overhead Squats (155/105#)
  
4. Conditioning
5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees

Ben Bergeron40 Comments