Elements-Foundational Exercises-Virtuosity

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Buck, Duane, Sonja, and Rich learning the elemental movements of CrossFit workouts.
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Workout Circuit:
1 minute rounds per station, reps for form rather than time or quantity

Wall Ball 12 lb. ball
Pushups
Overhead Air Squats
Jumping Pullups
Deadlift 65 lbs.
Shoulder Press vs. Push Press 33-45 lb. bar
Slam Ball
Row

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Learning these basic movements and skills, learning them well and maintaining good form as a base to build on is what we strive for.  As form improves in the movement, we can then start to introduce loads and intensity. 

An exerpt from a letter Coach Greg Glassman, founder of CrossFit,  wrote to CrossFit trainers on Virtuosity:
"What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness."

CrossFit Flagstaff insists on the basics, insists on virtuosity-form and progressional functional movement before advanced movements and loads.
For the entire essay: What Is Virtuosity?

Comments

  1. Carla McDonald says:

    A shout out to Crossfit Flagstaff and the Rays! Enjoy the site always: great pics, good words, solid folks.
    Lookin’ guuuuuud.

  2. Strong work Duane, Buck, Rich and Sonja! Glad to see some great new faces at Crossfit Flagstaff! You too will soon become addicted to the “Ray’s Garage of Pain” !!

  3. John Tuitele says:

    Timing on this statement is a little spooky for me. I decided to workout across noon yesterday, started the workout with stepping lunge with a dumbell push press for the first set and pulled a muscle in my neck on rep #4. Should have stuck to tried and true thrusters when nobody is there to check my form….

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