Perfect Form and Intensity

CrossFit Journal (Video)

Losing control is the road to adaptation, Rob Orlando says.

In this video, the Hybrid Athletics owner has a Q&A with a group of nine Israeli CrossFitters who visited his box late last year. Among them is Moshiko “Mo” Sameach, known as an athlete with near-perfect form on every rep.

“If it’s flawless, it’s not fast enough,” Orlando tells him. “If the question is, ‘How do I get from a five-minute Fran to a three-minute Fran?’ … you don’t need to be much stronger. You need to be more willing to hurt.”

The change amounts to a mental one, not a physical one, Orlando explains. Good adaptation happens in intensity, he adds.

“You can’t do a two-and-a-half-minute Fran under control—it’s full speed,” Orlando says.

8min 16sec

Additional audio: CrossFit Radio Episode 202 by Justin Judkins, published Dec. 14, 2011.