Build to heavy 1 rep max
100 – 80 – 60 – 40 – 20 – Double unders
10 – 8 – 6 – 4 – 2 – OHS (135/95)
5 – 4 – 3 – 2 – 1 – Muscle-ups
Congratulations to Penny Niel for winning the No Sugar Challenge grand prize of one month free membership!
Mechanics, Consistency, Intensity
At CrossFit Apollo you will learn how to clean, jerk, snatch, perform pull-ups, etc. What makes these movements challenging is the neurological nature they possess. By Neurological we mean you need to learn these movements by practicing coordination, balance, agility, accuracy, power, and speed. Many programs avoid these physical skills, perhaps due to their lack of ability to teach or their lack of understanding how vital these are to human physical performance. With an increase in these six physical skills that involve a neurological component, athletes begin to see a massive increase in their overall fitness.
We train endurance, stamina, strength and flexibility relentlessly but that’s not the whole picture. By training the neurological aspect we become a more well rounded athlete ready for any physical task presented. These skills, however, are not acquired over night. They take a consistent effort of “virtuosity.” Virtuosity in gymnastics is defined as, “performing the common uncommonly well.”
“There is a compelling tendency among novices developing any skill, whether it be learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques” (CrossFit Training Guide, page 94).
At CrossFit Apollo we develop Virtuosity by practicing Mechanics, Consistency, and Intensity (MCI).
Mechanics- form and technique; being able to execute the points of performance.
Consistency- ability to do the points of performance rep after rep, not only when the coach is watching, but without a coach’s eye.
Intensity- only if the above two are in place does intensity become important; intensity is the shortcut to results, but without mechanics and consistency, it doesn’t last.
It is important to remember that intensity can only begin once mechanics have been consistent. Without the focus on MCI athletes are more likely to hit plateaus in their training or become injured. The most successful athletes are the ones that stick to these principles. Our coaches know this and are eager to develop athletes through the MCI progression. Lean on them to guide you through this process. With their help, and your constant attention to virtuosity, you will be well on your way to forging your own elite fitness!