The 3 Steps to Success for the CrossFit Athlete

The 3 Steps to Success

Technique → Consistency → Intensity/Load

One of the core principles of CrossFit is abiding by these 3 steps to success:

1. Developing good technique

2. Demonstrating good technique consistently (not just for a few reps here and there)

and then, and only then

3. Increasing the intensity and/or load.

When I introduce the Snatch to an athlete in On Ramp, we always start with a PVC (not a barbell).  Until this athlete has repeatedly demonstrated he can do the Snatch with solid mechanics should he increase load (or speed, if it is a timed workout).  Going slow or light can be frustrating for a new athlete, especially in a class where his peers are going faster or heavier.  But it is imperative to the success and health of the athlete.

It is important to know that this process is not just for beginners.  Rather, this 3 step progression should be repeated over and over again throughout an athlete’s journey.  

For the more experienced athlete, this can be frustrating because he must take one step back in order to take two steps forward. This means lightening the load or slowing down the movement until he can do that new load or skill consistently.  

If you are going to do CrossFit, it is crucial that you follow these steps in this order.  If you don’t, at least one of two things will happen:

1. Your bad habits will inevitably limit you in the long run.  

2. You risk getting hurt.

If you still bend your knees too early in the return on the rower, I can guarantee that you have not met your true rowing potential. Slow. Down. Do it right. Do it consistently.  THEN go faster.

If you are no longer getting full depth on a squatting movement, stop adding weight.  Demonstrate that you can meet the movement standard (or the standard to the best of your ability).  Don’t get carried away with your score on the whiteboard (and believe me when I say we know if you’ve met the standard or not).  

The bottom line: Too much too soon is a recipe for failure. Be patient, be open to coaching, and leave your ego at the door.  This is how you will fulfill your true athletic potential.

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