What’s All the Fuss About Mechanics, Consistency, and Intensity in CrossFit?
At Outsiders CrossFit, we pride ourselves on keeping our athletes safe. Our primary goal is to ensure that every athlete leaves the gym feeling better than when they first walked in. To achieve this, we follow a simple yet effective approach: first, move well; second, move well consistently; and only then, move with intensity.
Mechanics: The Foundation of Movement
Mechanics in CrossFit refers to how we move. It encompasses proper technique, range of motion, and efficiency. For example, in an Air Squat, we prioritize bodyweight control while maintaining all points of performance. Typically, this means slowing things down and breaking down the movement piece by piece, allowing athletes to focus on specific movement patterns. By emphasizing proper mechanics, we can provide real-time feedback, make corrections, and set athletes up for long-term success.
Once an athlete has developed solid mechanics, the next step is ensuring they can perform these movements under different conditions. The way you execute your first set of Air Squats in a warm-up will likely be different from how you perform 300 Air Squats in a high-volume workout like “Murph.”
Consistency: Movement Over Time
Consistency is our next major focus as coaches. We want to see athletes move well, but we also want them to do so repeatedly and without rushing through progressions. Building consistency early helps prevent bad habits from forming, ensuring that proper movement patterns remain intact even when fatigue sets in.
Consider the Air Squat again: without external load, there’s more room for error. However, if poor movement patterns persist in bodyweight movements, they will inevitably carry over into loaded movements like the Back Squat, increasing injury risk. By reinforcing consistency in mechanics, we build a strong foundation that supports safe and effective performance under load.
Intensity: The Driver of Results
Once an athlete has demonstrated sound mechanics and consistency, we can introduce intensity. Intensity is crucial in CrossFit, but it must be applied appropriately. It is also relative to each individual. A fit 23-year-old will have a different intensity threshold than an out-of-shape 23-year-old or a fit 60-year-old.
Many people associate intensity with high heart rates and heavy breathing, but it also includes load and exertion. For example, a one-rep max Back Squat may not elevate heart rate significantly, but it still qualifies as high intensity. In CrossFit, we can increase intensity by going faster, pushing harder, or lifting heavier. Ultimately, intensity is what drives results.
Definitions from the CrossFit Level 1 Manual
- Mechanics: The proper execution of movements, emphasizing technique, range of motion, and efficiency. Good mechanics ensure safety and effectiveness in workouts.
- Consistency: Performing movements correctly over time and maintaining a regular training schedule. Both technique and training frequency play a role in progress.
- Intensity: Defined as power output (force x distance / time). In practical terms, it represents the level of effort applied to a workout relative to an athlete’s capacity.
Threshold Training: Finding the Balance
Threshold training involves pushing to the edge of your capacity while maintaining proper mechanics. The key is balancing speed and efficiency: when form begins to break down, scale back slightly, regain control, and then push forward again. Over time, this improves both speed and form at higher intensities.
How to Apply Threshold Training:
- Start with perfect mechanics at a moderate pace.
- Gradually increase speed while maintaining good form.
- If technique deteriorates, slow down, regain control, and then push again.
- Over time, your threshold increases, allowing you to move faster while maintaining movement quality.
When to Add More Intensity
You should only increase intensity when:
- Mechanics Are Solid – You consistently execute movements with proper technique.
- Consistency Is Established – You train regularly and maintain movement quality under different conditions.
- Workouts Feel Manageable – You finish workouts feeling challenged but still in control.
- You Recover Well – Your body is adapting, and excessive soreness or lingering fatigue is not an issue.
A good rule of thumb: Mechanics → Consistency → Intensity
Once you’ve nailed the first two steps, safely ramp up intensity by increasing speed, load, or volume while maintaining movement quality.
Setting You Up for Success
At Outsiders CrossFit, our coaches are here to help you every step of the way. Our goal is to put you in the best possible position to succeed, and that starts with mastering mechanics and consistency before chasing intensity.
To support this, we offer onboarding sessions for all new members, ensuring they develop a strong foundation before transitioning into our regular classes.
Final Thoughts
Listen to your coaches, be coachable, and most importantly, be patient. Progress in CrossFit is built over time, and by prioritizing mechanics, consistency, and intensity in that order, you’ll set yourself up for long-term success.
See you in the gym!
Outsiders CrossFit Team
