Virtuosity

Virtuosity is defined as having great ability or skill. In CrossFit, we use the word to describe the act of performing the common uncommonly well. It is a powerful idea that lies at the heart of what CrossFit is. We aim to master human movement. Virtuosity demands a commitment to the fundamentals. This is why we learn to air squat before we add weight, and why we develop our strict pull-ups before we introduce a kip. To master more advanced movements, we must be exceptional at performing the basics.

Though we may strive for virtuosity, it is easy to get distracted by the flashy, high-skill movements. If one wants to excel at the snatch, they must have a solid air squat, then overhead squat, before they can master the Olympic lift. To the athlete wondering why they have plateaued, look to your air squat for answers. The same applies to the handstand push-up or the muscle-up. If you cannot maintain a solid hollow-body position, you will be less efficient and ultimately limited by this.

The rush to advance and to increase weight without the necessary fundamentals increase the risk of injury, delays progress and creates self-imposed limits. You can only muscle and strain your way through for so long, before those who have taken then time refining their skill set and laying a solid foundation pass you.

Performing half-assed reps will only help you get better at one thing, performing half-assed reps. It doesn’t matter how fast you do them. Take a workout like Cindy. Pull-ups, push-ups and air squats, all simple, foundational movements. You could get through 25 rounds with shallow squats, worm push-ups and elbows that don’t extend. Or you could slow yourself down and make sure you lock out on your push-ups and pull-ups, and reach depth in your squats. Short of mobility or strength issues and injuries, there is no excuse not to properly execute these movements. It just looks lazy and foolish, and completely defies the pursuit of virtuosity.

Take pride in doing the common uncommonly well. When considering your goals, keep the fundamentals in mind. Take pride in maintaining excellent technique, train mindfully and pay attention to the details. Be a perfectionist. Don’t just get through. As a coach, nothing impresses me more that mastery of the basics. Strive for virtuosity.