In CrossFit, and even in other parts of our life, we are always in a hurry to acquire new skills or gain strength whether to use them immediately or to show them off. While this is a really good thing as is drives us to practice and work harder, it also causes us to skip steps or find shortcuts around necessary strength or base skills. We aren’t being mean when we force you to have a decent amount of strict pull ups before letting you move on to learning how to kip them, we are trying to ensure you have a good base level of strength that will help protect your shoulder.


We all have to learn to leave our egos at the door. Even the most elite athletes started with the basics, and review them often. A pitcher doesn’t just show up on game day and pitch a perfect game, they have thrown thousands of pitches at many different speeds and in many different situations before they even make their High School debut much less their first Pro start. It starts by attempting to acquire the skill, if their mobility is good, they move on, if not, they work on their mobility until they can move mechanically sound. Then they work on the muscle memory of the skill and at the same time start building muscle endurance. This is also the same time that they are laying the foundations of accuracy. Accuracy isn’t hitting the bulls-eye, its hitting the exact same spot repeatedly, and once you can do that then you can adjust the positioning to put it on the target. Now that they have built the foundations of their throw, they can start to throw harder and harder until they can’t maintain control and mechanics. This is their limit, they must back the force down until it is controllable and physically repeatable to be able to be successful and healthy. It is no different with CrossFit, we need to build the movement, and if necessary acquire the mobility. Next, shape the muscle memory by good practice, which will help develop muscle endurance. Finally, now that you have a solid foundation, and can do more than a couple of reps, you can push the boundaries of your strength safely.


Close enough really isn’t. A crappy rep will give you crappy results. I know everyone wants to win, or at least not be last, but getting there by cutting corners isn’t of any benefit to you. If its not a benefit, don’t do it. We are all trying to be better than we were the day before, whether in gymnastics, strength, conditioning, or even nutrition, so why would we do something that isn’t giving us long-term benefits. By setting a good foundation and using perfect form, you will greatly outgain someone cutting corners, and you will be stronger and more efficient doing it.


Keep up the good work, it will pay off. We promise.