CrossFit throws a lot at you—barbells, burpees, pull-ups, the whole shebang. The cleanest way to grow without burning out is this simple order: learn how to move well, make it repeatable, then turn up the dial with intensity.
CrossFit throws a lot at you—barbells, burpees, pull-ups, the whole shebang.
The cleanest way to grow without burning out is this simple order… learn how to move well, make it repeatable, then turn up the dial with intensity.
In other words:
Mechanics first (learn how to move well)
Consistent mechanics (learn how to move well consistently, even when fatigued)
Intensity (then and only then, add heavier loads, move faster, push harder)
In this blog post, we break down the basics for better understanding while offering some practical tips:
1) Mechanics (learn how to move well first)
Mechanics = how you move
And there are so many ways to move well…
- Weightlifting: bar close, flat back, tall posture, tight midline.
- Squatting: chest up, knees track over toes, weight in the heels…
- Jumping: soft landing, knees out, eyes forward, etc…
TIP: Start light and scaled. Whether that means using a PVC pipe, an empty barbell, a band for your pull-ups (or even rings if you cannot perform pull-ups just yet)—whatever variation you need that will meet you at your current level and help you build up from there (your coach will help you with this). The goal of course is to get so comfortable with each movement it becomes second nature to you.
2) Consistency (do it right, again and again)
Consistency = proper mechanics, even when tired, repeated well over and over…
Here are some examples:
- Attendance: if you currently workout out once a week, strive for 1-2 times per week. If you workout three days a work, strive for 3–4 and so on until it becomes a habit.
- Maintain proper form, even when you’re tired.
- If a rep goes wobbly, slow down, considering lowering the load or the complexity, and dial it back in.
- Film a set to see how you’re moving over time, and from a different perspective. Before and after photos and videos are great for this!
TIP: If your movement mechanics look or feel off, it may be a sign that the weight is too heavy, you may be moving too fast, or you may be performing a variation you’re not quite ready for… and that’s okay! This is all part of the process. 🙂
3) Intensity (earn the gas pedal and the heavy loads)
Intensity = more speed, weight, or reps after mechanics are consistent.
- Scale smart so form stays crisp, and don’t forget to ask a coach if you’re unsure!
- When you add load or speed, each rep should still look the same, even when fatigued.
- If form breaks down, that may be your limit for that day. Back off, tidy up your movement, and stay safe.
TIP: If your last rep looks like your first, you’re above to move safely, and the movement feels like second nature to you, it may be time to add some more intensity.
Why this works (for everything in the gym)
- Better mechanics help you move safely in and outside of the gym.
- Consistency builds real capacity you can use anywhere while teaching you how to stay consistent in other areas of your lifestyle too.
- Proper intensity drives results without wrecking your body. You should leave your workouts feeling empowered and proud of your efforts, not discouraged and run down.
Mechanics → Consistency → then Intensity (always). Do that, and the leaderboard, the PRs, and the “hey, I feel good” will take care of themselves. While your coaches will be with you every step of the way, never hesitate to ask questions when you’re feeling unsure.
Ready to start your fitness journey? Book your No Sweat Intro and get started with your mechanics here: https://kilo.gymleadmachine.com/widget/booking/hFtBF3qPRpwRKbLDS3TN