Doing the Common, Uncommonly Well

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Today’s Workout

“Not a Broomstick” Mile

For time:
25 Back Squats (45/33)
25 Front Squats
25 Overhead Squats
400m run
25 Shoulder press
25 Push Press
25 Push Jerk
400m run
50 squat cleans
50 squat snatch
400m runHave you heard this before? It’s the definition CrossFitters use for the word “virtuosity”. And how does it apply to CrossFit training? Master the fundamentals. And what does it take for mastery… 10,000 hours? For most of us, that’s simply not possible… but what is?

Take the very basic CrossFit movements (i.e. squat, deadlift, pull-up, push up, handstand, box jump, row erg, etc) and study them… what does it take to do each effortlessly? What exactly should your body be doing to perform these movements with perfection? Where should your weight be distributed? What about your arm position, torso angle, breath, gaze, stance, grip, focus, preparation, timing, pelvic tilt, hollow or arched, depth, etc? Figure this out for each movement, and then practice, practice, practice… so that ultimately your body just does it, without thought, without mental effort, without the need to focus on various components… leaving you free to simply move.

This is virtuosity – doing the common, uncommonly well. Beauty… Grace… Ease… Effortlessness… Joy… and when done in the midst of a CrossFit workout, while under the pressure of the stopwatch – true mastery.

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Ross flying. Leo levitating.



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