first, have a good cube. Practice sexy move and sledge hammers or U2 R2 slowly, and pick up the pace. it should feel natural after some devoted practice time. Then, imply U's in your solves, and R's. If you use a thumb, stop, and redo it with fingers. It will slowly come to you.
actually, i still clock. i'm 10 or 11 seconds on clock. It is just that i fail so badly at comps that no one knows me. Although, David is still the best, and way out of anybody's league, besides Oliver.
"How do you find it?"
"How do you crack it?"
"How do you fix it?"
"How do you re-do it?"
"How do you smack (yes, i know) it?"
"How do you get it back to all of the thingys done?"