Taken from The CrossFit Start up Guide
“Three-part Charter:
Mechanics, Consistency, Intensity
The first and most important component of beginning
CrossFit is to follow our charter of mechanics,
consistency, and then intensity. These three aspects
are intricately interrelated; CrossFit does not work to its
potential unless you execute each one and understand
how it is bound to the others.
Mechanics refers to technique—your ability to move
properly through our core movements. For us, this
means moving yourself and external objects in the most
efficient, effective, and safe manner possible.
Consistency has a two-part application: 1) That you
are consistent in performing the mechanics of the
movement; and 2) That you are consistent in CrossFit
workouts. Both are necessary! CrossFit workouts are
very potent medicine; too much too soon and you can
severely hurt yourself. Luckily, the body adapts quickly,
and before you know it, you will be hitting each workout
with maximum personal intensity.
Intensity, as Coach Greg Glassman, founder and CEO
of CrossFit, formally states, is the independent variable
most commonly associated with the rate of return on
favorable adaptation. More simply put, intensity brings
about all the good results from working out. However,
we also have to realize that intensity is relative to our
physical and psychological tolerances. This is a process,
and one that takes an indeterminate amount of time, so
be patient. Elite-level athletes may be ready to ramp up
their intensity in a couple of weeks, while de-conditioned
athletes can take months or longer. The goal of CrossFit
is to improve your fitness for life; no one ever got in
shape overnight. If you gradually exceed what you have
done before, soon enough you will be doing the main
site workouts “as prescribed.”
All three together: Now that you understand mechanics,
consistency, and intensity, here’s how they all fit together
under CrossFit: While many assume that safety is the
main concern with proper mechanics —it is certainly the
safest way to train—we can’t emphasize enough that
sound technique is the most efficient and effective road
to fitness. Proper movements will allow you to lift more
weight, perform more repetitions faster, or both. More
work in less time means higher average power (force x
distance / time = power). Higher average power means
higher intensity. Higher intensity means better results.
Therefore, proper mechanics are the ideal supports for
the bridge to fitness.”
WARM-UP
500M Row
5 Inch Worms
Standard
SKILL
3X1MIN Dbl Unders
WOD
5X5 Squat Clean
