Mechanics, Consistency, Intensity

CrossFit Deep Dive:

One of the tenants of the CrossFit method is that we should be moving along an important progression. First we must become mechanically (or technically) proficient. Second we must be able to perform those mechanics with consistency or repeatability. And finally, if those two check points are cleared, we layer in intensity to the movement. If we violate this progression, we will end up with less developed skills and higher risk of injury.

Lets take the air squat for example. The mechanics of the movement include keeping the lumbar curve intact (no hips curling under/butt wink), upright torso, heels down, and hip crease below the top of the knees (bellow parallel). Once you can perform a single air squat with proper mechanics we aim for consistency so that your 10th rep looks just like your first. Finally we can add in intensity which can include things like the speed at which you do the reps, the weight that you use, and even the total number of reps.

The tricky thing is that this as you progress - the progression becomes a constantly moving target. As you get stronger, weighted intensity that previously challenged your consistency are no problem any more. As mobility improves mechanics that held you back become more consistent. So, its helpful to keep this progression in mind. When you are trying new things ask yourself where along the spectrum you are.

A couple of tangible take aways for class:

1) All of the warm up and technique work should be reinforcing the mechanics you already have, or teaching you new mechanics you need. Don’t waste that time. I know it can be boring to do an empty barbell clean, but if you want to improve you have to build a stronger foundation.

2) When we start adding weight to the bar (think “3 sets of 5 deadlifts to get to your workout weight”) that is the perfect time to test your consistency and see if its going to hold up against the intensity of the workout. If your 3rd set doesn’t look like your first set in warm up, its definitely not going to improve in the workout.

3) Remember the accumulative intensity across all of the movements in a workout. We all know that the movements compound on each other. So if you are choosing to push the envelope of your progression on deadlifts in the workout, maybe make the knee ups and box jumps easy enough that the total intensity of the workout doesn’t get you in trouble.