Want v.s Need, Risk v.s. Reward, Sticking to the Basics

Hands down the biggest mistake made by cross fitters new and experienced is recognizing the what they want to do verses what they need to do to progress in cross fit. Too often athlete want to do the "cool" exercises like snatches clean and jerks, muscle ups, hand stand push ups, ect... thinking they need to get better at them to bea better athlete. However in reality, what they need to do is focus on the basics, squats, dead lifts, and presses to build the foundational strength to do the exercises safely. For example the overhead squat is one of the foundational exercises for the snatch, it demonstrates the mobility, and ability to stand the weight up after the weight is snatched. Therefore it only makes sense that you should be able to overhead squat more than you snatch. So, if 165# is a heavy overhead squat for you, snatching 165# will be very difficult, and on top of that, there will be and un needed risk because of the fact that the closer you get to your top end, the higher your risk of injury is. In this situation that athlete should stop worrying about their snatch weight, focus on technique of the snatch, and instead focus on building strength in the overhead squat. Its very simple if you are not strong in the basics like squats, deadlifts, presses, and strictgymnastics like push ups, pull ups, ect... you will struggle to progress in the more advanced thins like the oly lifts and gymnastics. In addition, doing the more advanced things without a solid basics foundation you run a much higher risk of injury. Just remember, you can not ever be too good at the basics, but not being good enough at them will always hold you back.