In CrossFit there is an analogy used to describe form and intensity.

“It involves three sharpshooters and three targets. The first sharpshooter shoots his weapon incredibly fast, enough to wow even the best shooters. Unfortunately, his speed is his own enemy as he rarely hits the target.  The second sharpshooter is remarkably accurate; all his shot were bull’s-eye except for one. But although his technique and accuracy are unbelievable, he shoots far too slow. The third shooter shoots well and at a good pace. He hits a few bull’s-eye, has the majority of the shots hit near the center of the target. He shoots quickly and accurately.”

Which sharpshooter are you?

“We hope that you are most similar to the third sharpshooter.  We’d like to see every athlete practice form for a given movement until that movement becomes second nature.  At that point push the intensity until form is sacrificed and stay just below this threshold.  We want you to push your intensity to a point where you are able to hold 9 out of 10 reps with solid form.  If you push too hard, range of motion and mechanics are sacrificed too often and the workout becomes less effective.  Hold back too much and your form may be perfect, but the workout lacks all intensity.”

So how do I turn my 6 minute FRAN to sub 4 minutes? 

Well I will tell you this; you do not need to be much stronger. You do need to be more willing to hurt. Performance is directly correlated with intensity. Intensity is directly correlated with discomfort. Becoming excellent in your CrossFit performance is a road one must be fully willing to take. Many people in our current culture are unwilling to do anything hard, discomforting, or things they would just rather not do. As coaches and athletes we applaud your resolve and welcome you to the community of people who have decided that EASY will no longer suffice.


~Coach Adrian~