The top 10 things I learned at my CrossFit Certification that I can’t wait to pass on to my fellow CrossFitters:

1.       That CrossFit is varied functional movements executed at high intensity.

2.       That power is intensity.

3.       That at CrossFit we don’t want to make you just good at something we want to make you good at everything.

4.       Your fitness is in its entirety – your whole life!

5.       Technique and intensity are one and the same.

6.       If you can do more than you did the time before than you are stronger.

7.       We focus on technique the way we do so we can increase intensity.

8.       We can push you to the point of losing technique but intensity will make you better.

9.       Experience and experiment what we can do to make you better.

10.   And my favorite, everyone has room for improvement.  There is always a way to make yourself better. 

This brings me to the reason for this post:

As I sat through my lectures at the CrossFit Certification the same word kept coming to the forefront – INTENSITY!  It didn’t matter who was giving the lecture, I listened to several different people talk about several different things and the same word kept appearing. 

So I looked up intensity: 

The state or quality of being intense; intenseness; extreme degree; as, intensity of heat, cold, mental application, passion, etc.

What would CrossFit be without intensity?  What would your workout be like if we didn’t push you to finish those last 10 reps when you are so tired you can’t see straight?  When you can’t count anymore yourself because your mind is too consumed with protecting your body?  When you truly believe you can’t go on but we manage to push you to the next level? What would you do without intensity?  Now, they also told me that technique and intensity are one and the same!  So what would your workout be like if your squat wasn’t below parallel, if your push-up wasn’t full range of motion?  What would it be like if you did crunches? Would you get the same results? 

INTENSITY AND TECHNIQUE ARE ONE AND THE SAME

So I sat and I listened and I came home and used Jim as my test dummy.  I wanted to know if I taught him proper technique on something he had never done before would he be able to do it.  I spent approximately 5-10 minutes last week teaching Jim proper technique on the muscle up.  I know that Jim did not have his muscle up and that he didn’t think he had what it took to do it.  Within minutes after teaching Jim “technique” he did his first muscle up.  So we added intensity, I knew he had more.  Watch the video clip below and see Jim get three muscle ups in a row – this all happening within minutes of learning proper technique of a particular motion. 

Now, I do want all of you to know that I do not have my muscle up- but like they said “there is always room for improvement”!  So I will leave you with my final thought:  We all have something that we want to accomplish in the gym…getting your kip, getting below parallel in your squat, getting full range of motion on your push-up.  You will never get there without adding intensity to your workout.  Always push yourself to do better than you did yesterday and the technique will fall into place and the intensity will follow- after all they go hand in hand.  Please post comments to congratulate Jim on his first three muscle ups!

Carole

Comments

[Cindy]

Awesome post Carole!
Congratulations Jim - I look forward to seeing the video clip.

[Tara]

Congrats Jim! I also lok forward to the video clip!

[mlsmith]

Great job Jim

[Jessica]

Carole, this is a really good post! and YAY for Jim!!

[Carole]

Thank you everybody- I felt completely normal at the certification because you could feel that everybody had the same "passion" about CrossFit that I did. It was funny to change scenarios from trying to "sell" CrossFit to being in a room where everyone was already "sold"...it was like an electrical current was buzzing through the room when we worked out. I can totally see that happening at CrossFit Michiana we are growing and the word is spreading like wildfire. I couldn't have done what I did without the support of everyone of you at CrossFit Michiana. And for that I say "Thank You from the bottom of my heart."

PS: Jim, those are awesome muscle ups...You are my idol and I can't wait to do one. Get ready cause you will all hear the cheer for miles!

[Ashley Whittaker]

GREAT JOB JIM!

[Joan Troyer]

Great job! Whew. It's a good thing you are an athlete!