(Focus Grasshopper) Skill Progression

We are spending a good amount of time and energy on correcting movement patterns, gymnastics and Olympic lifting accessories and “skills.”

I can relate to the frustrations that may arise by taking a few steps back in one area to improve overall. The largest mind shift I had to take several years ago was convincing myself that a direct focus on skills and movement would have a beneficial long term effect. I was trying to be competitive in CrossFit so I thought I needed MORE volume here and there when in reality the QUALITY of volume and correcting movement flaws improved my overall fitness. It took time to develop this relationship, but after a lifelong journey of different sports and military (10+ years of CrossFit sprinkled in there) I’m deeply in love with the smarter not harder approach. “What’s the best bang for my buck?

Attention to detail:

Olympic lifting and gymnastics are among the most technical sports you will play. Both of which have their young athletes practicing hours and hours throughout the younger years of their life where motor development is developed at a much faster rate than where most of us begin “functional fitness programs” or CrossFit. (As adults).

For the mass majority, 1 hour of gym training 5x per week is the most that can fit in the busy work life schedule. This makes the 1 hr class valuable!

Focus on the small details.

Focus on what your body is doing on the skills day in and day out and you will make long term improvements.

Focus on perfecting the movements before adding volume and weight!

Buying into this belief will allow yourself time to recover, adapt, and improve.


Many people are looking for a 6 week or short term body transformation. If this is your mindset there is nothing wrong with that but I do not believe CrossFit Annihilation is the best option for you. Sure, I’ve seen amazing transformations happen in 6 weeks. But the faster you try to achieve a goal the higher the risk of injury and burnout occurs and the unrealistic long term diet/lifestyle changes unfold.

We want to develop lifelong skills, health, and fitness. This takes consistency and smart work, which is typically more difficult for people than “hard workouts.” Because it requires more discipline, patience, and attention to details.

• If you prioritize hard, challenging, and fun workouts only, you will inevitably reach some stalling point in your training. (Possibly injuries).

• Honoring the progression principles from the beginning will save you countless hours of frustration and disappointment.

• Honoring the fundamentals doesn’t have to mean boring or easy. We spend a great deal of time keeping the program fun and challenging while still emphasizing the basics and foundations. (I will be the first to admit, this has been a huge shift in programming/culture and I feel guilt for how I initially programmed for the gym).

• Training is not a constant progression. Take specific time periods to progress and follow a plan towards a goal, then step back to recalibrate and refresh before you tackle the next big goal and training build. Regress back to the foundations!


If you feel lost or unsure where you can focus time/energy on improving as an athlete PLEASE reach out to myself or one of the coaches at KTX!

We have a wide range of brilliant minds from doctors of physical therapy, movement specialist and massage therapists, gymnastics, weightlifting, endurance and nutrition coaches.

We want to help you reach your goals!

P.S. – this message comes from some deep bitterness in myself from cramming in “junk volume” a month leading up to a local competition I should not have taken so seriously. I was quickly reminded by my body that I’m not 20 years old anymore 😉 I’m not injured, but it was a frustrating couple of weeks scaling the workout of the day.


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