Greg Glassman, the founder of CrossFit, once defined virtuosity as “doing the uncommon, uncommonly well.” At first glance, it’s easy to think this applies only to elite athletes or advanced movements like ring muscle-ups or handstand walks. However, Glassman’s point wasn’t about flashy skills—it was about mastering the fundamentals. In fact, he warned of something called the novice’s curse, which can affect anyone learning a new skill.
The novice’s curse is the temptation to rush past the basics in favor of more advanced techniques. In any discipline—whether gymnastics, writing, business, or fitness—this impatience leads to weak foundations, sloppy technique, and eventually, plateaus.
In CrossFit, this can manifest when athletes focus on PRs at the expense of form or avoid workouts they dislike because they feel uncomfortable or challenging or in some cases start to add more to their programming thinking it will help them advance faster. But here’s the truth: Mastery begins with the basics.
Glassman offered simple but powerful advice: focus on the fundamentals. Here are ways we can incorporate this into our training:
- Commit to the basics: Perfect your squat, deadlift, and press before worrying about Olympic lifts. Practice strict pull-ups before kipping.
- Warm up before exercising: Never skip warm-ups; they’re designed to improve movement patterns and prevent injury.
- Practice basic skills: Repetition builds proficiency. For example, double-unders and hollow holds may not seem glamorous, but they build essential control.
- Work on new personal records: PRs aren’t just for lifts. Track progress in skill development, like improving your overhead squat form.
- Discuss and critique efforts: Ask for feedback and engage with coaches and peers. Self-awareness and outside input are essential for growth.
- Play: Remember that fitness is supposed to be fun. Games, challenges, and competitions build camaraderie and help you stay engaged.
Glassman emphasized that trainers who focus on fundamentals appear more experienced and professional. This approach doesn’t just help clients advance faster—it cultivates a deep appreciation for movement and control. We believe in this philosophy at BayWay CrossFit. Our mission is to help you achieve your best by breaking through plateaus through consistent effort and mastering the basics.
It’s easy to avoid workouts that challenge your weaknesses. Maybe it’s thrusters, gymnastics, anything cardio-based or even one of our heavy days. But skipping workouts when things get hard or maybe not as “fun” won’t get you closer to your goals. Show up, embrace the struggle, and focus on improving your form and technique. By doing this, you’ll gain more than just physical strength—you’ll develop discipline and resilience that translate into other areas of life.
Glassman was the first to provide a measurable definition of fitness, which includes the ten general physical skills like strength, flexibility, endurance, and balance. CrossFit programming ensures that we address these skills through varied, functional movements performed at high intensity. But there’s no magic shortcut. Mastery comes from consistent practice and the pursuit of virtuosity.
At BayWay CrossFit, we are here to guide you on that journey. Show up. Do your best. Focus on progress, not perfection. Together, we’ll do the uncommon, uncommonly well.
Are you ready to break through your next plateau? Let’s get after it!
See you at the gym.
Richard