For time:
65 Muscle snatches, 75#/55#
65 Snatch balances, 75#/55#
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Mike Leet enjoying technique drills. Sign up for tomorrow's swim WOD!
Virtuosity – By Luke Palmisano
Virtuosity is a word that is unique to CrossFit methodology. I had never heard it until I went to a Level 1 Cert. In the realm of fitness, it has to do with concern of principles of right and wrong with movements. For instance, the reason we do squat therapy so often is because we want to stay virtuous to the principles of that movement. Done correctly, the benefits are enormous and well documented. Done poorly or with short-cuts and the body suffers. We hope it's something that you, the athlete, thinks separates CrossFit Verve from lets say, the 24 Hour Fitness down the street. We actually care that when you squat, your hips initiate the squat movement, going back and then down. We care that your knees track over your feet, even with heavy weights.
Virtuosity also involves scaling, meaning that if you can't squat weight X without your knees dipping inside of your feet, weight X will be changed to something lighter. This is why we say that CrossFit is for everyone. The program doesn't change, the intensity and weight can and do.
The reason I'm bringing this word up is because sometimes Verve programs movements that are difficult to perform. A lot of times it involves movements overhead. So next time one-armed DB Snatches come and a trainer comes up and asks you to do wall squats with your WOD, it's not cause we're trying to embarrass you. You pay hard-earned money for us to train you, so we're trying to help you improve. Sometimes to stay virtuous we have to back you up until we can let you go forward.
We want you to do the common, uncommonly well.
