Have 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.
Ross flying. Leo levitating.
"Not a Broomstick" Mile
25 Back Squats (45/33)
25 Front Squats
25 Overhead Squats
25 Shoulder press
25 Push Press
25 Push Jerk
50 squat cleans
50 squat snatch
CFLA makes Greatist.com’s 27 Most Innovated Gyms in America at #19. “...what makes CrossFit LA stand out from most gyms (CrossFit or not) is its programming. Developed by head coach Kenny Kane, the Mastery Training Template doesn’t just make you stronger and faster. It goes one step further by emphasizing mental toughness, mindfulness and intention, skill mastery, consistent growth, playfulness, and having fun along the way.”
Order Andy’s Book
CFLA Upcoming Events
Mon, Apr 21 - Fri, Apr 25, 2014 Fun Week!
We've worked hard during Cycle 4 - Time for Fun Week!
Our kids, eight and ten, have been going for six months now and they LOVE it. This is a real workout/conditioning class and they are super proud of their accomplishments. This is a great addition to any sport that your kids may already be doing. They are the strongest they have ever been and they look forward to going....In addition they learn about healthy eating. - Jackie T.