Simply put, it is “doing the common, uncommonly well”.  It applies to CrossFit mostly in terms of the movements we execute on a daily basis.  The squat is a common exercise but it is relatively uncommon to see someone complete the movement with quality and precision in a continuous fashion.

Think about our movements as not only completing the task (i.e. moving a given load a certain distance) but HOW you are moving and WHY you are moving in a given sequence or pattern.  Understanding these things will help you learn the rationale and need for the attention to detail in each exercise and will ultimately lead to more efficient and safer performance.

In my mind, a fast time means nothing if the form is terrible and standards are not being met – I have a lot more respect for people who understand and cherish their quality of movement and put forth honest effort.


As always, keep fit and have fun,


Today’s Workout

Buy-in:  3 position snatch – 5 rounds of 1 high hang snatch, 1 hang snatch from below knees, 1 snatch from floor.

  • rest in between the sets but minimally between reps
  • focus on the proper sequence of movement of your legs, trunk, and arms
  • keep weight moderate with the focus on quality

WOD:  “Fran on the Run”

Bring your quads and lats to the party, going to be a fun one!

4 rounds for time of:

  • 10 thrusters (65/95)
  • 10 pullups
  • 400m run

Zone 3 – scale bar weight to 55/75

Zone 2 – scale bar weight to 45/65, assisted pullups

Zone 1 – scale as needed

Cash-Out: FTL Stretchies!


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