We get excited, especially when we are close to mastering a skill, or when starting out, or when we notice great progress. Often times, we can ‘wrestle’ our way into a pull-up, or squat that extra ten pounds if we just put a little oomph into it and sacrifice a little bit of the technique.  The trouble is, this all comes with a cost, particularly if repeated. 

If our bodies are not ready, the allure of doing more challenging movements, lifting heavier weights, or going faster than we should during a workout, can lead to injuries, both chronic and acute. Many gyms address this by saying, “Leave your ego at the door.”  The CrossFit Gymnastics course has a saying, “Earn it to learn it.”  The basic premise, however, is all about virtuosity, which in gymnastics is “doing the common uncommonly well.”  Greg Glassman, the Founder and CEO of CrossFit, even wrote a letter to the CrossFit  community about it in 2005.

Whether you are a runner, a kettlebell fanatic, an Olympic weightlifter, or a CrossFitter; if you are not moving correctly at the basic level, you will not move well at the intermediate and advanced levels.  The result will be some kind of pain or injury, if not immediately, then over time.

What does it look like then and how can you be sure that you are staying true to moving with virtuosity? When in doubt, ask yourself the following questions:

What are your coaches saying?

Did your coach mention you have a “butt wink” at the bottom of your squat?  Did they tell you to work on your overhead position and then demo a mobility drill for your overhead position and then have you do that between sets?  Did the coach suggest a scaling option for you or tell you what the time domain should be for the workout?  

Listen to them, even if you feel like you really want to do the workout at max capacity or you feel silly squatting at a lower intensity. Those recommendations aren’t made to point you out, but to safeguard you. Thus, the moniker of “check your ego at the door”, or more bluntly “get over it, because adequate, professional and correct instructions are, in part, what you are paying for!”. The positive side-effect? Doing things correctly, both in the way you move and the way you approach a workout, will increase the effectiveness, making you better.  

Have I done the work?

So you can wrestle your chin up over the bar, but do you have the strength to do a set of correct pull-ups or even three? Did you work to perfect your air/bodyweight squat before adding weight? When we have spent years creating movement patterns from our typical American lifestyle of that are incorrect, it takes time and deliberate effort to undo the damage. This may mean spending time on mobility or your strength, or it could mean you start squatting from a box. Doing the work can be very humbling, but good results are inevitable.

How does my body move?  How does my body feel?

These two are considered together because they go hand in hand.  We have coaches to help us out with letting us know how our bodies are moving, but we can also tell that by how it all feels during and after our workouts. Does the movement feel awkward and/or tight? Are your joints complaining to you afterwards?

These would be good indicators that something isn’t quite right. Thankfully, you have a solid coaching staff that can answer questions and the internet is full of resources that could help to cue you into a better position, build muscle awareness, or mobilize tight joints.

By asking yourself these questions, making good decisions, and remembering you’re not competing every time you walk in the gym, you will naturally make progress. For some of you, it may be a challenge to force yourself to take some steps back by reducing your weight, carving out time to do some extra mobility, or taking the scaled option. Be patient with yourself and remember your purpose in pursuing fitness is to improve the quality of your life.

Progress may seem slow, but stay encouraged knowing slow and steady progress will ensure you are avoiding injury and serious setback by learning to do things correctly and lifting as efficiently and safely as possible. 

The saying that the turtle beats the hare at the race to the finish line, is quite true. No athlete, whether professional or an ‘everyday athlete’ at TAL, is helped if they end up injured an unable to continue their path to become their best selves. Thus, it is in the best interest of everyone, for you – the member, and for the coach who works with you, that you stay injury free. Ultimately, you will reach your goal. Trust in your abilities and in your coach’s guidance. Together, you’re a winning team!