Quality Matters

Mike S. - 110 lbs. Front Squat for reps

Kim S. - Workin' the Dealift

WOD:
3 rounds for time:

100' Overhead Walking Lunges, 45 lbs.
10 Muscle-Ups

Quality matters in all aspects of life. One of the things that attracted me to the CrossFit program was its adherence to movement standards and quality. There has always been the "gun" analogy used when describing technique vs. intensity. This will usually come from typical met-con junkie who needs to justify their shitty/unsafe technique and "gaming" tactics in pursuit of the best time. I've heard all that jazz before and I can tell you from a functional, life perspective that when faced with grueling physical tasks life doesn't give a fuck about your time. It rewards the fittest person, the most powerful individual who can repeatedly express high power output across varying time domains (10 seconds -----> infinity), safely and efficiently.
From the outset Coach Glassman has always stressed the need for quality, even virtuosity, in one's training. Check out this CrossFit Journal article to get a better understanding of Virtuosity. It's not necessarily how fast you do a workout, but also how you do it. I've found that "how" an individual performs a workout tends to reveal things about their character - sometimes unpleasant things. This is an unfortunate fact. So take the time to do it right even if it means you may not post the best time for the day. You'll work harder and get much more fit in the process.