Mechanics – Consistency – Intensity

CrossFit Chiltern
Mechanics – Consistency – Intensity

Mechanics, consistency and intensity. Remember that order as it’s how you should be treating all of your training.


Ensure you can complete a movement technically well. When we first start training it’s so tempting to keep increasing the weight because we can rather than because our technique allows us to. Be aware of when a movement feels correct and when it feels like you must compensate to move it. The Olympic lifts are a prime example. Those stronger athletes may well be capable of yanking a snatch overhead, bending the arms early, using brute force over speed and coordination. This may even allow them to complete workouts at the Rx weight. However, there will come to point where your strength reaches it limit and your lifts plateau. When this happens the only way to safely break the plateau will be to improve your technique. The problem with waiting until this happens before you work on technique is that you will have a ton of bad habits that it will be very difficult to remove and this will also mean having to work at a lower weight whilst improving your mechanics.

The better option is to constantly be working on moving to the best of your ability. Ask coach plenty of questions and get them to really help with your movements. Applying yourself during class and outside of class times if necessary. Remember what I mentioned in an earlier email regarding training maxes. Work to weights that still allow you to apply great movement rather than the heaviest weight you can heave around.

Stick by the rules and your risk of injury will also be greatly reduced. Which brings us to..


It’s far better to train well often than to push ourselves so hard on every single workout that we need to take time off to recover. Ensure that you know your body and realise that some workouts you may need to work to a lower intensity/weight than others. We programme our workouts as such that the intensity is varied to allow people who train every day to recover between sessions. But this doesn’t mean you can blindly follow the programming and assume you will be recovered for the next day. Nutrition, sleep, stress and any other activities and strain you place on your body will affect your ability to recover. If you have niggles or injuries, ensure that you give these a chance to heal by modifying movements or load. Ask coach to help with this. The key is to keep coming, don’t dodge days because you feel bad as we are not designed to be sedentary for 24 hours a day, but be sensible how you train. 20 days training a month with variable intensity is far preferable than 10 days working at maximum effort.


Yes, here I’m going to contradict myself a little. Intensity is incredibly important. If you do want to get fitter, stronger, healthier then you are going to need to push yourself and get uncomfortable in workouts. However this should never be at the expense of mechanics with excessive difficulty in loading or movements, and should never be so much that you break yourself and therefore can’t be consistent. I want everyone achieving their best and this is done with

Mechanics, Consistency and then Intensity

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