Week 5 New Life Resolution Contest at CrossFit Salus with Daniella

February 8, 2014 Written by

Daniella, our winner of the New Life Resolution Contest, has been with CrossFit Salus for 5 weeks now. She’s finished her Whole 30 Nutrition challenge and is kicking some butt in the WODs. Check out her weekly blog post below and click the link at the bottom to read more.

It’s the Little Things in CrossFit

Being with CrossFit Salus, my attention has turned toward making sure I do the “little things” correctly. I’m still getting used to all the movements but even more so, I’m realizing the need to focus on the small details that I hear emphasized repeatedly throughout class. Over the past few weeks, I’ve picked up on 3 skills that seem to make the difference between doing your best or having to settle for less.

Importance of the Hollow Hold (Hollow Body Position)

The hollow-body position allows for trunk stability, which is synonymous with the key CrossFit concept of midline stabilization, and the position can translate into elite skills like freestanding handstands and freestanding handstand push-ups. — CrossFit Journal

hollow hold rotated
Coach Gino’s hollow body drawing when rotated reveals how the skill of mid-line stabilization is needed in multiple planes (Click to view full size)

The Importance of Mobility

Step into any CrossFit and you’ll most likely see people laid out on the floor with a foam roller beneath them. Do one WOD with CrossFit Salus and you’ll see why. Mobility and the ability to move your body thru a full range of motion is essential to executing proper form and maximizing your workout.

The Importance of External Rotation

This one little detail has had a tremendous effect on my lifts. The reason for this is that externally rotating the necessary joint allows me to apply more force and is typically safer than a loose joint or one that is not externally rotated.

Applying external rotation for example in my squats has enabled me to get “out of the hole” easier. While it’s difficult to maintain the rotation throughout the entire movement, I understand it’s a a skill that requires continual practice. But hey, that kind of practice WILL pay off.

While researching this post, I came across a great article in the CrossFit Journal about the importance of fundamentals in building outstanding athletes — take a look! Building Blocks for Bulletproof Athletes

Read more on Daniella’s blog – http://deeonvine.com/its-the-little-things-in-crossfit/

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