6x 3 EMOTM Cleans at 80% of 1RM

(Every minute on the minute for six minutes perform 3 cleans at 80% of your one rep max).



Power Cleans (115/80)

200m Run

(And boys too!)


As CrossFitters we want to go hard and fast!  Lift heavy!  Shave seconds off of our time! The list goes on and on.  But it’s important to remember to follow the principle of mechanics-consistency-intensity.  Learning how to move well, do the lifts correctly, get set for each rep, etc. is far more important in the long run than shaving a few seconds off of your time today.  If you continue to take the time to hone your skill and become better, more efficient movers and do so consistently, it will allow for greater intensity and ultimately greater success in the long run.  Below is an excerpt from an old CrossFit Journal article about the importance of following Mechanics-Consistency-Intensity.  Each time you come into the gym, remember that it’s not JUST about the intensity- it’s also about learning how to move more efficiently and effectively!

“A CrossFit Startup Guide: Part 1” by Todd Widman


Three-part Charter: Mechanics, Consistency, Intensity

The first and most important component of beginning CrossFit is to follow our charter of mechanics, consistency, and then intensity. These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand how it is bound to the others.


Mechanics refers to technique—your ability to move properly through our core movements. For us, this means moving yourself and external objects in the most efficient, effective, and safe manner possible.


Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary! CrossFit workouts are very potent medicine; too much too soon and you can severely hurt yourself. Luckily, the body adapts quickly, and before you know it, you will be hitting each workout with maximum personal intensity. I


ntensity, as Coach Greg Glassman, founder and CEO of CrossFit, formally states, is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer. The goal of CrossFit is to improve your fitness for life; no one ever got in shape overnight. If you gradually exceed what you have done before, soon enough you will be doing the main site workouts “as prescribed.”

All three together: Now that you understand mechanics, consistency, and intensity, here’s how they all fit together under CrossFit: While many assume that safety is the main concern with proper mechanics —it is certainly the safest way to train—we can’t emphasize enough that sound technique is the most efficient and effective road to fitness. Proper movements will allow you to lift more weight, perform more repetitions faster, or both. More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better results. Therefore, proper mechanics are the ideal supports for the bridge to fitness.


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