Virtuosity - Friday, August 25th, 2023

VIRTUOSITY

Let’s leave the week off with the value of virtuosity. Virtuosity is something that we do talk about often. Doing the common uncommonly well.

Nicole’s words on virtuosity were:

In the pursuit of optimizing the safety, efficacy, and efficiency of our program, we use threshold training. One of Greg’s favorite anecdotes at Level 1 courses goes something like this: “‘Coach, do you want me to do it right? Or do you want me to do it fast?’ ‘Yes. Both. I want both.’” Why? Because this is how we optimize adaptation. It is how we optimize safety, efficacy, and efficiency.

Technique matters. Full range of motion equates to improved functionality, both in terms of flexibility and mobility, as well as a longer distance traveled. Better technique is more work in less time (eventually).

This insistence on movement quality in the face of also trying to go faster gets us results, but it also does something else. It affords even us not-so-athletically-inclined gym-goers a taste of the pursuit of mastery. It develops composure and virtuosity — that is, it gives us the chance to do the common uncommonly well.

When we talk virtuosity at CrossFit Indestri we often refer to something as common as the air squat. If you want to snatch, overhead squat, back squat, front squat, clean, heavy weights well, you must master the air squat. You must do the common movements like an air squat well first. Perform virtuosity in the common movements to do the more technical and high level skills well.

Friday, August 25th, 2023

Focus:

3 Sets

Pull up progressions
2 Kip Swings - 1 Pull Up - 2 Kip Swings

then

2 sets of ME pull ups (do not do more than 15 reps)

WOD:

10 Rounds For Time

5 C2B
30 DU

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri