21-15-9 reps for time of:
24″ Box jump
75 pound Power snatch
Chest to bar Pull-up
In CrossFit, we encourage our athletes to progress and advance via mechanics, consistency, and then intensity. This is not the sexy or badass way to do it, we know. As athletes we want to be extreme! and go hard. It’s only after frustrating efforts that we start to connect the massive role that form and technique play in performance. The coaches work to impart this concept to you each and every day. Some athletes take it to heart more than others. Sarah Silver took it to heart.
Meet Sarah, known as Silver at the shop. Silver came to us roughly five months ago. She was motivated and enthusiastic, but she had some significant deficiencies in her ability to squat. She physically could not pass her hips below parallel, or anywhere near parallel for that matter.
This can be a frustrating place for an athlete. Silver was frustrated.
But rather than see her physical limitations as road blocks or that which just required an easier route, Sarah spent the past 5 months working on her ability to squat. Specifically, I remember the day when the workout was 5×5 overhead squat and Silver worked through all of her reps with a PVC pipe because that’s all she could manage.
Flash forward to today. Silver knocked out reps of front squat solidly below parallel at 65 and 75 pounds. It was hands down one of the coolest things I have seen at Roots because it was the culmination of a ton of hard work.
What Silver did requires a lot of dedication, hard work, and checking the ego at the door. But it pays off, and the pay off has just begun.