Why does CrossFit focus on “mechanics” and “consistency” first before “intensity”? (And what does that mean?) It’s to maximize results and minimize injuries over the long term.
It’s important to note that the long term “result” we’re looking for in CrossFit is a well-rounded fitness profile including all 10 general physical skills: strength, stamina, cardio-respiratory endurance, flexibility, power, speed, coordination, agility, balance, and accuracy. (You also happen to end up looking and feeling really good too).
Mechanics refers to the quality of movement, emphasizing the correct form and technique, moving the body in a natural and functional way. Let’s look at one of the most fundamental movements, the squat, for an example.
Our first goal with the squat is good mechanics on the simplest version: the air squat. We’re looking for:
- spine staying neutral
- knees tracking over the toes
- weight balanced on the middle of the foot
- tall/upright chest
- depth “below parallel” with hip crease below the top of the knee (full range of motion)
Consistency means being able to perform the movement correctly and repeatedly over time. It means achieving the air squat points of performance throughout one workout session, and also having the muscle memory to return the following week with proper technique again.
Intensity is the final principle that involves increasing the difficulty through heavier weights, faster paces, or more complex variations Once we have a solid foundation of a technically sound air squat, we can progress to the weighted variations such as the goblet squat, back squat, and front squat.
As intensity increases, we’re looking for the athlete to maintain “B+” technique throughout the training session. When technique degrades below that standard, it’s time to reduce the intensity, and if “A+” technique was achieved for the whole session, add more intensity next time!
A commitment to mechanics and consistency before intensity requires a bit of patience, a bit of discipline, and a focus on the long term goal.
A common limitation we see on the squat is the ability to get “below parallel” with the hip crease below the top of the knee. Many athletes never achieve the full range of motion and simply proceed to “intensity” by adding weight while squatting above parallel.
While it seems like the top half of their squat is getting stronger, the athlete never gains the ability to squat low to the ground even with just their own body weight – a glaring deficiency. (This approach isn’t allowed at Reverb)
In the long term, it’s the difference between being able to get on and off the ground playing with your grandkids or recovering from a fall – and not being able to. It’s the difference between being strong, stable and comfortable through every dynamic body position on the soccer field or volleyball court – and ending up injured due to poor flexibility and range of motion.
A little more time spent up front on mechanics and consistency pays big dividends in the long term.
The good news is you don’t have to figure this all out on your own – you just have to listen to our coaches, follow their guidance when you’re training at Reverb, and trust the process!