Monday, September 23

I’ve been thinking about some bigger picture things lately when it comes to training, CrossFit and fitness in general and one word that keeps entering my mind is “virtuosity.” When you go get CrossFit certified there’s an article you have to read called “Virtuosity” and it defines the word and explains why we should all strive for it. The article defines virtuosity as “performing the common uncommonly well” and explains that in order to achieve virtuosity one must first master the fundamentals.

The point is that you shouldn’t rush to do the most technical stuff and skip over the basics. If your overhead squat is weak, how well do you think you can snatch? If you can’t air squat, how well can you do a thruster? Take the time to fix the basics and the other movements will be so much better.

The other point I take from the article is that we should strive to make every movement we do as good as possible. There is a tendency to rush through the workout at times so you can have the fastest time on the whiteboard. We’ve all been there and wanted to prove ourselves to everyone, but does that time really count for anything if every movement was junk? At some point everyone has to be honest with him or herself about how they approach a workout. Would your reps count if someone else was judging you? Do you let missed wall balls slide because no one was looking? Do you only go halfway down on a pushup or pullup? If you answer these questions with a yes, do you think your time on the board should count? Do you think you are getting the most out of each workout if you aren’t trying to do the movements with as much quality as possible? You have to decide for yourself and you have to keep yourself honest.

You all know how much we stress quality of movement and I could not care less what your time for the workout is day to day. When it comes time to compete and when times do count will you be prepared? Let’s all strive for virtuosity in everything we do not because we are going to win the workout, but because it’s the right way to do things.

Workout for Monday, September 23
Back Squat
3×5 @ 70%

EMOM for 10 Min
5 Thrusters (95/65)
5 Burpees
Rest 3 Min
200 Double Unders for time (5 min time cap)