What You Can Do

Local high school softball standout Alex S works up to a PR of 128#. Great work Alex.

I was working with one of the newer members of CF West on some lifts and she was getting frustrated that she couldn’t get her body to do what she wanted it to. Of course I explained to her that this stuff takes some time to gain any proficiency with. Especially when first beginning CrossFit, sometimes it seems like you just have no control over your body. Your knees go in like it’s magic, your back rounds like you are bowing, you can’t get low in a squat no matter what commands your brain gives your body. Hey, it’s ok, it will all happen in time. But, there are some things that you can do right now, every time you grip the bar.

No matter what your experience level, your strength and coordination, or your ability, here are three things that you can do before every lift.


Where are your feet? Too wide? Too narrow? Where are your toes pointed? Are your feet the exact same every time you grab the bar?


Where are your hands on the bar? Are they symmetrical in relation to each other? Hook grip if pulling? Is your grip the exact same every time you grab the bar?


Where are you looking? Is your head too high?  Too low?  Is your neck cranked in a bad position?

These simple three points can be focused on no matter what level you are or what kind of ability you have.

Please post thoughts to Comments.

The daily moment of Zen.


Front Squat

10×3 @ 60%1Rm

On a 1 minute interval (3 reps at the top of each minute)


30 Clean and Jerks 155/100#

Rest 5-10 minutes, then

30 Clean and Jerks 95/65#