Most people simply need to move better. Then after they learn to move well, they need to learn to move well under load. Then they need to move well under load for reps. Then they need to move well under heavy load for high reps. But never put the cart before the horse. Dropping a dollar to pick up a dime never got anybody rich. Be sure to keep the goal and always remember, do no harm.


The Strength Shop – Slaying the Dragon

We wanted to take a moment to reinforce why we as your trainers at CrossFit Fresno do what we do daily. Think back to your Foundations classes that you took with us or your on-ramp program that you may have been part of at another CrossFit affiliate. This was probably all very new and very intimidating to you as a new CrossFit athlete. But this was the beginning of your fundamentals that are a part of every workout we perform daily. Neglecting these fundamentals will only magnify your inefficiencies and errors in movement as you continue grow as an athlete. And rather than reaching virtuosity in your movements quickly, you will more than likely arrive at an injury.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals.

Move properly in a warm up and that will directly transfer to when you are under load or fatigued.

In everything you do during a class at CrossFit Fresno, stay focused on what your coach is telling you and on how you are performing your movements. This goes especially for your warmups when you’re simply moving your body or a pvc pipe or an empty barbell. Move properly and well while unloaded and that will directly transfer to your workout when that movement is under load or when you are fatigued.

  • Don’t overly focus on the amount of weight you’re using. Focus on your technique. Increased load and speed will naturally follow.
  • If you’re a veteran, there’s nothing wrong with brushing up on mechanics and practicing with lighter weights. Practicing good form, reinforces your ability to move efficiently.
  • If you’re a coach, stop athletes with poor form, and give them corrections. Remember, our goal is to get people to move better.
  • If during a lift your form was lacking, check your ego and correct your form before you go up in weight. Remember, the progression to follow is your ability to move weight efficiently, not the amount of weight you are moving.
  • Never cease to pursue virtuosity.


The Strength Shop – Slaying the Dragon

CrossFit Journal – Fundamentals, Virtuosity and Mastery