31 Oct 2014 - Virtuosity in CrossFit and The Basics

First of all, Happy Halloween CF1864!

As you'll see in a moment, tomorrow's WOD (or today's, depending on when you're reading this) is all about some of the most 'basic' elements in the CrossFit toolbox: pull ups, push ups, sit ups, and air squats. A simple, straightforward, elegant, and brutal combination of gymnastics movements – but are they actually that simple? 

Let's discuss the concept of virtuosity in CrossFit...

What is virtuosity?

In the rest of the world, virtuosity is defined as 'great skill in music or another artistic pursuit', but in OUR world – the CrossFit world – we define virtuosity as:

'Performing the common uncommonly well'. 

What exactly does this mean? As I'm sure you have all noticed, there are loads of complex movements in CrossFit: handstand push-ups, muscle-ups, kipping toes to bar, oodles of variations of the snatch and clean (hip, hang, high hang, pull under, etc) and we haven't even gotten to the split jerk yet! It's easy for a new athlete to get caught up in these lifts and rush through the basics to try and master the more elaborate and 'impressive' movements. However, by rushing to get to these movements and neglecting your fundamentals, you will never achieve your full athletic potential. 

In 2005, Greg Glassman, the founder of CrossFit, wrote his seminal article, Fundamentals, Virtuosity and Mastery. This article is an invaluable read for seasoned athletes, complete rookies and coaches alike.

In your training, before you even contemplate attempting a 2x BW back squat and jumping up on the high rings to try your first muscle up, work towards a perfect air squat and aim for 10 solid and strict push ups... it might be more challenging than you think! Strive to do the common uncommonly well and I assure you that you will see massive (not to mention, rapid!) gains in your training.

Be sure to read Glassman's article and see you guys bright and early in the morning to brush up on your basics!


A) Gymnastics Skills: The Basics

B) CrossFit.com WOD

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats