150515 - The CrossFit Charter as Explained by a Dumb Grunt Part 2: Consistency

Mechanics first, then
Consistency, then and only then
Intensity

consistency |kənˈsistənsē| (also consistence |-təns| noun
1. conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness
      • the achievement of a level of performance that does not vary greatly in quality over time

Once we've established the correct mechanics, then it's time to repeat ad nauseum. It is entirely possible to train yourself over repeated action to do something wrong and find success in doing so. This is not the goal. Observe a marathon from head-on and you'll see hundreds of nightmarish gaits and leg movements that from a basics understanding of biomechanics would make you want to vomit in your mouth.

The goal is to repeat correct mechanics over and over until you cannot do them incorrectly unless pressed beyond your ability. We always preach quality over quantity. The CrossFit Charter reflects this. 

If you analyze video of Rich Froning or Camille Leblanc-Bazinet doing close to and maximal clean and jerks, you see a consistency in movement that is unparalleled. This is not by accident; this is from hours and hours of repeating the movements at light and manageable loads and over time building the ability to do it them big. You cannot shortcut from shit movement under light loads to perfect movement under heavy, regardless of you telling me over and over that "it's too light so I can't do it correctly." 

Develop consistency in movement whether it's 10% or 100% of your 1RM. Especially in the complex movements like the Snatch, Clean and Jerk. If you fail to be consistent in elements that you suck at, you can't get upset when they come up in a workout and you still suck. We all have stuff that we're not great at. Consistent practice is the only way that list is going to get shorter. 

Next time a special Saturday edition of WODBlog: The CrossFit Charter as Explained by a Dumb Grunt Part 3: Intensity

General warm-up
3 rounds
200m row or run
10 EB thrusters
10 squat jumps (for height)
10 dynamic sprinter's lunges

CrossFit 
"Rahoi"
AMRAP 12:
12 box jumps
6 thrusters M:95 F:65
6 bar-facing burpees

5/3/1 Week 6 Back squat
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
3x 70%
3x 80%
3+ 90%

Accessory
"Rahoi"
AMRAP 12:
12 box jumps
6 thrusters M:95 F:65
6 bar-facing burpees

Michael Reynolds

CrossFit Level 1 Coach