“Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. ‘Mechanics,’ then ‘Consistency,’ and then ‘Intensity’– this is the key to effective implementation of CrossFit programming.” -COACH GLASSMAN
It’s easy to get carried away in crossfit and want to jump right in with awesome looking movements like Clusters, muscleups, and butterful pullups. But the reality is the vast majority of us spend so much time seated in front of a computer that our mobility and muscle imbalance means we’re at best not ideally conditioned to handle such movements and, at worst in a position where doing these movements are likely to cause injury.
Crossfit also attracts very ambitious eager indivduals, not the kind of people who take well to sitting in the remedial class and having to re-learn everything, in fact, the hardest athletes to coach are generally those who have previous athletic back ground. It takes huge amounts of self-reflection and humility to be willing to admit that starting from scratch can sometime be a good thing.
Safety underpins everything in Crossfits Constantly varied, functional fitness, at high intensity, that is universally scalable definition. And the first step in ensuring safety is to ensure that the points of performance for any movement are clearly explained to, learned and adhered to by athletes regardless of intended stimulus or time and modal domain.
Sound technique ensures good safe and efficent movement mechanics. the next level up is to ensure that this technique doesn’t falter as external stresses are place up on it, be that weight, share of the object or any variation in time and modal domain.
The final point is Intensity, once the athlete can demonstrate that they have consistent technique through a wide range of time and modal domains, the factor of time and competition can be applied.
by progressive increasing the challenge in this controlled 3 step manner we can ensure that the athlete progresses through movements achieving the points of performance, whilst minimising risk of injury.