1RM Power Clean (12 minutes)

then….

30-20-10 reps for time of:
Kettlebell Clean 24kg (16kg) Half Left/Half Right
Weighted Lunge 24kg (16kg) Alternating Legs

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Retention of information is a key factor in the continued development of an athlete.  While it might seems like we talk endlessly about the ins and outs of a given movement, believe me, it’s all important.  One of the things that I love about athletic movement is that your understanding never stops evolving – you might have heard the explanation of how to squat many times but it might just be the 100th time you heard it that the penny decided to drop.

The key point here is that development occurs when a skill is introduced and practiced. Initially we expect to see gross errors and the priority will be to fix those errors. Once those errors have been identified and fixed, we assume (with a little bit of overlap) that the next time you practice that skill, you will continue to move forward. If we repeat this process over a period of time we should see significant progress. This process relies heavily on – retention of information.
When the opposite happens (the information is forgotten from session to session), more time needs to be spent reminding that person of the things that they learned last time and the process is slowed or halted almost completely.

Now we are aware that not all of you have intentions to be the next CrossFit games champion, but we do assume that you all want to improve and retention of information is vital to that process. If you have trouble remembering the coaching points that apply specifically to you, the following ideas might help:
- Start a training diary: This will allow you to jot down a few of the key points that you need to focus on and a quick skim over them will help to consolidate the information. Keep it brief and to the point and review the information prior to performing that movement again.
- Ask a training partner to help you focus on a few key points. If you know you have a specific issue, two brains are better than one. They might pick up on the fault when you don’t.
- Watch videos of good athletes performing the movement. Be careful with this one – YouTube is littered with footage of all sorts of movement, both good and very bad. If you are watching someone at a national or international level in a given sport, chances are they are doing the movement pretty well.
- Ask a trainer to explain the point to you in a different way. I have many ways to say the same thing and sometimes just hearing explained a different way can make a big difference.

Hopefully this helps and as always, don’t hesitate to discuss your progress with a trainer if you aren’t satisfied with your rate of improvement.