CrossFit is famous for including a large variety of exercises. We are one of the few fitness programs that successfully blends elements of Olympic weightlifting, powerlifting, body weight and calisthenics, as well as gymnastics into a single cohesive training plan. This broad array of training styles means that we need to put a large focus of attention towards skill development.
CrossFit plays host to a variety of skills. Skills are developed from the moment you walk through the door for On-Ramp. We start with fundamentals like air squats, push-ups and ring rows. As an athlete’s fitness develops they unlock the ability to learn and perform more complex skills and so begins the progression of skill development for CrossFit.
The development and maintenance of skills is important for safety as well as effectiveness. In CrossFit, we often perform workouts with heavy loads or high numbers of repetitions. Having good technique and adequately developed skills is what allows us to make the most of these heavy weights and high reps.
CrossFit’s mantra regarding skill development is, “Mechanics, Consistency, Intensity.” This means we need to develop the mechanics of an exercise first. Once mechanics are sound then we need to be able to demonstrate those mechanics consistently, without the need for regular feedback from a coach. Only once a skill has been demonstrated to have consistency can we layer on intensity.
We can see the progression of an athlete’s skill development go through four stages:
Stage 1 – Unconscious incompetence You’re bad. In fact, you’re so bad that you don’t even know how bad you are.
Stage 2 – Conscious incompetence You’re bad. But! You’ve recognized that you’re bad, even though you’re still bad.
Stage 3 – Conscious competence You’re still bad. But! You’ve practiced hard and now with intense concentration you can perform the task well.
Stage 4 – Unconscious competence You’re good. You’ve practiced hard and it’s paid off. You now perform skills without having to think about it.
As fundamental skills are mastered then we can layer on levels of intensity. Intensity, in this example, can come from many different sources. We can add intensity through repetition towards fatigue; the more reps you do, the more tired you get and the chances of your mechanics breaking down become higher. We can add intensity through speed; most exercises are more easily performed at a slow and controlled speed than at a fast and dynamic speed. Lastly, we can add intensity through external load; we can add weight to almost any skill to challenge our ability to consistently maintain mechanics.
At CrossFit Vernon, we follow a specific skill development hierarchy. First, we develop skills in isolation. Once we have a skill to the point of consistent mechanics, we can then layer on various types of intensity. Skills have reached the level of ‘Mastery’ when they are consistently performed with varying levels of intensity applied. At this stage, the athlete is ready to progress to the next skill in the progression.
Skill mastery is not a destination we arrive at, though. It is an ever-evolving journey that we must continue the practice through virtuosity. Virtuosity is defined as ‘doing the common, uncommonly well’. Giving special attention to the fundamentals of CrossFit will pay off in strides when learning higher-level skills.
Paying respect to the maxim of Mechanics, Consistency, Intensity, in combination with thoughtful skill progressions and the practice of virtuosity make for an environment that keeps athletes progressing in their fitness and maintaining safety. At CrossFit Vernon we teach and encourage all of these factors to skill development through thoughtful program design and effective coaching strategies.
