Monday
IF IT’S WORTH DOING THEN DO IT RIGHT.
Today’s write up is about virtuosity…
vir·tu·os·i·ty
n. pl. vir·tu·os·i·ties
- The technical skill, fluency, or style exhibited by a virtuoso or a composition.
- An appreciation for or interest in fine objects of art.
What does virtuosity have to do with CrossFit? If you have ever read a CrossFit Journal issue or watched a CrossFit Journal video then you know it is talked about a lot. It is the appreciation for mastery and skill. In CrossFit as in any sport that means a great deal.
True mastery is an unattainable perfection. You can become great at things but to be a true master of something you either need to be unbelievably gifted or dedicate your life’s work toward that cause. The idea that the attainment of mastery is so hard gives us something to always work towards. Even if you are the best in the world at something, you can always get better.
So what does this mean in the gym on an everyday basis?
- It means that unless you are truly gifted you must work hard every day to being better at any skill or all of them.
- It means that because CrossFit preaches a broad general fitness that most of us will never master any skill. We may become good at one or multiple skills, but we will probably be novices at most everything we do.
- It means that RANGE OF MOTION COUNTS!!! When we tell you to go deeper on a squat or get your chin over a bar on a pullup or your chest to the ground on a pushup…it is because you need to attain that full range of motion. We understand that mobility and fitness level have a lot to do with this factor as well, but one thing that I usually look at is the first rep after I call someone out. Inevitably every time I tell someone to squat an inch lower, they do…usually only for a rep or two, but it happens. This tells me something…it tells me that you are willing to sacrifice form for a faster time or higher weight. It tells me that you don’t want to go an inch deeper on a squat because “it’s hard.” It tells me that either you are concerned with finishing first at any cost or that you have no interest in getting better. Yes you will move a little slower if you have to drop off of the pullup bar to shake your arms out to get that last rep and yes it will hurt more if you touch your back knee to the ground on every lunge…but this is what makes us truly better. This is what makes you really be able to put “RX” next to your name.
- It means you need to COUNT YOUR REPS correctly. It also means that you need to not count partial or failed reps. If you know your chin didn’t clear the pullup bar, you better not count that pullup. If the wallball didn’t hit the 10 foot target that one time, you shouldn’t count that rep. If you had to press out your snatch it wasn’t a snatch…and that means it wasn’t a real PR. If you don’t stand up all the way with that overhead squat before you drop the bar, don’t count it…pick it up and do another. When is that last time you policed yourself? I’ve done it often and I must say that in the heat of the moment it is very hard to take a rep away from yourself…but in the end you know you can say you did it right.
- It means that if you want to get better at a skill you need to PRACTICE. This applies to things you are already decent at and much more so to things you aren’t so good at. I used to completely SUCK at double unders. I’m still not great, but the fact that I forced myself to practice before many workout sessions has made me much better. Sure it wasn’t fun missing a bunch of reps, but it has been worth it to get better. Identify your strengths and foster them. Pick out your weaknesses and attack them.
- It means you need to EDUCATE YOURSELF. I don’t expect most of our members to be the fitness nerds that our coaches are, but if you are bored, take a look at the websites we list to the right side of our web page. Those are some links to people who know what they are talking about. Those are our mentors, even if we have met most of them only once or twice in person. Read, watch videos, learn. Make sure it is from reliable sources, but expand your mind.
- It means that you have to decide if this is just a workout for you of if this is a sport. I see CrossFit in two categories. For many it is a workout, an exercise program, a means of staying in shape. There is nothing wrong with that. But for some of us it is a sport and a lifestyle. Just because I am not on the same competitive level as the CrossFit Games athletes doesn’t mean that it isn’t a sport to me. It’s the same thing basketball was to me in high school…I was no NCAA prospect, I wasn’t even a starter, but I still practiced and worked my butt off to be better every day. Any of us at any ability level can make CrossFit (or Olympic weightlifting or running or anything for that matter) our sport, you don’t have to be great to start, but you have to start to be great.
This concept applies to a great deal of things in life. Do not accept mediocrity. The things that you truly care about in life are worth working for. Apply this philosophy to careers, relationships, your fitness and anything else you really care about. You don’t have to be a master at anything, but you have to want to be better than yesterday.
Who’s ready to work today?
-Coach Eric
Strength/Skill
Back Squat per program
Conditioning
AMRAP in 3 minutes of:
- 15 Air Squats
- 10 Alternating Lunge Jumps
- 5 Kettlebell/DB Swings (M:55-70, W:35-55)
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