Beginning CrossFit is an exciting time. Learning new movements and skills, is both a challenging and rewarding experience.
To learn new movements safely, it is important to be coached in proper mechanics and progressions. This allows the necessary training adaptions to improve your fitness. When getting started at CrossFit Marrickville, we stick to the CrossFit methodology of: Mechanics, Consistency and then Intensity.
- Mechanics refers to your technique. This means your ability to move yourself and external objects in the most efficient, effective, and safe manner possible.
- Consistency is the ability to repeat a movement, exactly the same, using the correct mechanics from your first repetition to your last repetition.
- Intensity. Once an individual shows they have consistent mechanics, it is now time to increase the intensity of the movement (eg. increasing load). An example of this: Once a beginner can perform a technically sound weightlifting movement with the dowel or empty barbell, only then will we allow them to add weight to the bar. If they consistently perform proper mechanics again, we will once more increase the intensity by increasing load.
- All three together: Learning the mechanics of new movements will take time. It is important to have patience before progressing to increased intensity. You want to make sure that you are putting your body through the proper range of motion that will keep you in correct alignment and keep your body from breaking down. Any deviation of using good technique in a Movement will put you at risk for injury. It is really important to have mastered a movement, before increasing the weight or performing more repetitions in a shorter amount of time.
The protocol of mechanics, then consistency, and then intensity is the safest and most efficient way to make progress in your training and improve fitness.