As Rx'd Blog

Everyone’s got certain movements they love, and others that they hate in CrossFit. I’m no different. Here’s a list of my top 5 “Most hated” and “Favorite” movements, along with a brief explanation why. In some cases it’s because I’m good/bad at the move, and in others there’s a more in-depth reason.

Coach L’s top 5 Most Hated Movements

5. L- pull ups

I’m good at L-sits. I’m good at pull ups. Yet I hate L-pullups. There’s something about the particular level of torque on the shoulders, something about the grip, that means I just can’t stand the movement. I still feel like I could beat most people if this move came up, I just can’t stand it personally.

4. Kettlebell swings

The simple swing, one of the easiest movements we do, just destroys me. Almost nothing else can get my heart rate going so high so quickly. As a lighter person, a standard 53lb KB will tend to be a larger percentage of my bodyweight than for most people. Whatever. I can handle that. What I can’t handle is the feeling of absolute breathlessness that I have when I’m doing swings.

It’s not a strength issue either. When I first started CrossFitting the 2pood (70lb) KB would give me a lot of trouble. These days I can swing that reasonably well. KB swings are just a pure metcon kick in the nuts for me, out of proportion to most other moves. If they come up in a WOD I’m probably going to get dominated.

3. Wall balls

This is not a short person’s exercise. I am a short person. ‘Nuff said.

Here is why this is a tall person’s move-

Tall people have much less distance to launch the ball to hit a standard 10ft target. Imagine a 5 ft tall person; with their arms fully extended, they may reach up to 7ft. That leaves 3 ft left that they have to propel the ball through. Contrast that with a 6ft tall person. We’ll even pretend the 6ft person only has the same 2ft overhead reach that the short person has (which isn’t true). That still leaves only 2ft that the ball has to travel. Multiply that over 50, 75 or 100 reps and it really adds up. When you look at tall vs. short people doing wall balls the difference is painfully obvious- the tall person can generally stand up and casually “flick” the ball at the wall, while the shorter person is heaving the ball, like a huge basketball push pass.

These issues come up on the way down too. The tall person catches the ball much higher than the short person, meaning there’s less distance the ball travels = less time for the ball to fall = less gravitational acceleration and force that has to be controlled with each rep. Check out a tall person receiving a wall ball- it looks effortless. Then, look at me. It’s like I’m being hit with a sledgehammer on each rep.

Fancy way of explaning that wall balls smack into a shorter person with more force.

Sure, I’ve heard the argument that a tall person squats through a “longer ROM” than a short person. That’s not technically true. A tall person squats through the same ROM relative to their height that a short person does. A squat is a squat is a squat. Anyway, just like kettlebells, if wall balls come up in a WOD I’m going to get worked.

2. Thrusters

Good god. There is no other movement that can generate such pain, so quickly. Find me one person who likes thrusters and I will show you a clinically-insane person.

And, my number one hated movement…

Is this what long-slow-distance running makes you look like? Sign me up!

1. Running

Despise it. Loathe it. If CrossFit didn’t have running in it, I wouldn’t run. I cannot imagine a more monotonous, soul-sucking exercise. I can get my metcon punch in other ways, thank you very much. It doesn’t help that I run like a wounded water buffalo.

Coach L’s top 5 favorite movements

5. Butterfly kipping pull ups

Man, I love these. There’s just something about hitting a ton of butterflies that can’t be described. If you time things right, they’re almost effortless. The coordination required, the union of strength and timing, the demands on core control (butterfly pullups are essentially hip flexion/extension in a rhythmic pattern) make this such an elegant move.

Check out Chris Spealler doing butterfly pull ups. No one does it better. (Go to about 1:30 in)
Dim lights Embed Embed this video on your site

 
4. Handstand push ups

Yeah, ok, I’m good at these. Whatever, that’s a good enough reason in and of itself. If they come up in any reasonable volume in a workout I’m probably going to crush you. Beyond that, I think they’re a good test of upper body strength, especially strength to size ratio. It’s funny to see guys with 300+lb bench presses that can’t do one handstand push up.

3. Snatch

Although I’m not particularly good at the snatch, when you make the lift just right it feels effortless. Watching someone do a full squat snatch well is a thing of beauty.

2. The squat

Fact- squatting fixes everything. Powerlifters need to squat more. So do gymnasts. So do grandmothers and everyone in between. There is NO population that couldn’t derive benefit from squatting.

Squatting builds muscle. It causes fat loss and strengthens bone, tendon and joint. It gives girls the curves they need, and helps guys lose the gut they don’t need. Never mind the fact that the squat, and strength derived from it, forms the foundation of nearly every movement we do in CrossFit.

Some movements come and go like fads. A lot have limited utility and are at best, assistance exercises. The squat will always be here to stay, and should form the foundation of ANY well-designed fitness program. If you’re not squatting, you’re doing something wrong.

And, my number one favorite movement…

1. Clean and Jerk

This is the “king of lifts” for a reason. There is NO way to move as much weight from ground to overhead. This is definitely my favorite lift. Crushing a heavy clean and jerk can make your whole day. The demands on coordination, strength, flexibility, timing… Olympic lifts take it all. If I had a choice between getting a PR on the snatch or the clean and jerk, I’d take the clean and jerk every day of the week and twice on Sunday.

Liao Hui, 198kg clean and jerk at 69kg bodyweight.
Dim lights Embed Embed this video on your site  

Everyone’s got certain movements they love, and others that they hate in CrossFit. I’m no different. Here’s a list of my top 5 “Most hated” and “Favorite” movements, along with a brief explanation why. In some cases it’s because I’m good/bad at the move, and in others there’s a more in-depth reason.

Coach L’s top 5 Most Hated Movements

5. L- pull ups

I’m good at L-sits. I’m good at pull ups. Yet I hate L-pullups. There’s something about the particular level of torque on the shoulders, something about the grip, that means I just can’t stand the movement. I still feel like I could beat most people if this move came up, I just can’t stand it personally.

4. Kettlebell swings

The simple swing, one of the easiest movements we do, just destroys me. Almost nothing else can get my heart rate going so high so quickly. As a lighter person, a standard 53lb KB will tend to be a larger percentage of my bodyweight than for most people. Whatever. I can handle that. What I can’t handle is the feeling of absolute breathlessness that I have when I’m doing swings.

It’s not a strength issue either. When I first started CrossFitting the 2pood (70lb) KB would give me a lot of trouble. These days I can swing that reasonably well. KB swings are just a pure metcon kick in the nuts for me, out of proportion to most other moves. If they come up in a WOD I’m probably going to get dominated.

3. Wall balls

This is not a short person’s exercise. I am a short person. ‘Nuff said.

Here is why this is a tall person’s move-

Tall people have much less distance to launch the ball to hit a standard 10ft target. Imagine a 5 ft tall person; with their arms fully extended, they may reach up to 7ft. That leaves 3 ft left that they have to propel the ball through. Contrast that with a 6ft tall person. We’ll even pretend the 6ft person only has the same 2ft overhead reach that the short person has (which isn’t true). That still leaves only 2ft that the ball has to travel. Multiply that over 50, 75 or 100 reps and it really adds up. When you look at tall vs. short people doing wall balls the difference is painfully obvious- the tall person can generally stand up and casually “flick” the ball at the wall, while the shorter person is heaving the ball, like a huge basketball push pass.

These issues come up on the way down too. The tall person catches the ball much higher than the short person, meaning there’s less distance the ball travels = less time for the ball to fall = less gravitational acceleration and force that has to be controlled with each rep. Check out a tall person receiving a wall ball- it looks effortless. Then, look at me. It’s like I’m being hit with a sledgehammer on each rep.

Fancy way of explaning that wall balls smack into a shorter person with more force.

Sure, I’ve heard the argument that a tall person squats through a “longer ROM” than a short person. That’s not technically true. A tall person squats through the same ROM relative to their height that a short person does. A squat is a squat is a squat. Anyway, just like kettlebells, if wall balls come up in a WOD I’m going to get worked.

2. Thrusters

Good god. There is no other movement that can generate such pain, so quickly. Find me one person who likes thrusters and I will show you a clinically-insane person.

And, my number one hated movement…

Is this what long-slow-distance running makes you look like? Sign me up!

1. Running

Despise it. Loathe it. If CrossFit didn’t have running in it, I wouldn’t run. I cannot imagine a more monotonous, soul-sucking exercise. I can get my metcon punch in other ways, thank you very much. It doesn’t help that I run like a wounded water buffalo.

Coach L’s top 5 favorite movements

5. Butterfly kipping pull ups

Man, I love these. There’s just something about hitting a ton of butterflies that can’t be described. If you time things right, they’re almost effortless. The coordination required, the union of strength and timing, the demands on core control (butterfly pullups are essentially hip flexion/extension in a rhythmic pattern) make this such an elegant move.

Check out Chris Spealler doing butterfly pull ups. No one does it better. (Go to about 1:30 in)
Dim lights Embed Embed this video on your site

 
4. Handstand push ups

Yeah, ok, I’m good at these. Whatever, that’s a good enough reason in and of itself. If they come up in any reasonable volume in a workout I’m probably going to crush you. Beyond that, I think they’re a good test of upper body strength, especially strength to size ratio. It’s funny to see guys with 300+lb bench presses that can’t do one handstand push up.

3. Snatch

Although I’m not particularly good at the snatch, when you make the lift just right it feels effortless. Watching someone do a full squat snatch well is a thing of beauty.

2. The squat

Fact- squatting fixes everything. Powerlifters need to squat more. So do gymnasts. So do grandmothers and everyone in between. There is NO population that couldn’t derive benefit from squatting.

Squatting builds muscle. It causes fat loss and strengthens bone, tendon and joint. It gives girls the curves they need, and helps guys lose the gut they don’t need. Never mind the fact that the squat, and strength derived from it, forms the foundation of nearly every movement we do in CrossFit.

Some movements come and go like fads. A lot have limited utility and are at best, assistance exercises. The squat will always be here to stay, and should form the foundation of ANY well-designed fitness program. If you’re not squatting, you’re doing something wrong.

And, my number one favorite movement…

1. Clean and Jerk

This is the “king of lifts” for a reason. There is NO way to move as much weight from ground to overhead. This is definitely my favorite lift. Crushing a heavy clean and jerk can make your whole day. The demands on coordination, strength, flexibility, timing… Olympic lifts take it all. If I had a choice between getting a PR on the snatch or the clean and jerk, I’d take the clean and jerk every day of the week and twice on Sunday.

Liao Hui, 198kg clean and jerk at 69kg bodyweight.
Dim lights Embed Embed this video on your site