Virtuosity is something that used to be talked about all the time in CrossFit. Virtuosity is defined as doing the COMMON UNCOMMONLY WELL. This means you have mastered the basics of whatever it is you are talking about. As far as our workouts go, can you get stronger and faster if you move shitty? Sure you can. But there will be two things that WILL happen: 1) there comes a point where you won't get any better, faster or stronger because you will have maxed out your potential with the inefficient movements. 2) you WILL increase your chance of injury. If you move incorrectly then you are forcing parts of your body to have to move in other ways to make up for whatever deficiencies you might be showing. With virtuosity being such an important part of what we do, it's important to take a piece of your daily training to work on continual mastery of the basic movements. I'm talking things like the squats, the press, pull ups, push up, sit-ups and overhead squats. The more perfect these movements are, the better all the other movements you need to work on will be. So how will perfecting something as simple push up help you with the rest of your Crossfit? Look at what the push up is: a core midline position while you press, keeping yourself from flexing or extending through your work and then a pushing movement which will transfer to handstand push ups, muscle ups, dips, bench, shoulder to overhead. If your shoulder is regularly in a bad position during a push up then you aren't building the strength and default proper position for any pressing you need to work in. And if your shoulder constantly rotates into a forward, internally rotated position then you are ASKING for a shoulder injury. It's for this reason we do our warm up the way we do it. It gives you a chance to work on and feel these movements before you are gasping for air during the workout. It lets us see if there is anything we need to help you with for the workout later and most importantly, it gives you the time to master these basic movements so that you do these VERY common movements UNCOMMONLY well!! :)

FEEL THE BURN!! 

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