You Don’t Always Have to Train The Thing to Get Better at The Thing

Let’s talk about something that might flip your thinking a bit—especially if you’ve been feeling stuck in CrossFit, going in circles trying to improve one specific movement or workout.

Here it is:

You don’t always have to train the thing to get better at the thing.

Sounds a bit backwards, right? Especially in CrossFit, where the usual attitude is:
“Struggling with it? Do it more. Do it tired. Do it heavier. Keep going until it clicks.”

But here’s the truth: that approach often leads to frustration, burnout, or feeling like you’re failing the same workout every week. There’s another way. A smarter way. One that’s backed by how your body actually learns and adapts.

Let’s break it down.

Your Body Learns Through Patterns, Not Just Reps

Let’s take muscle-ups. Doing them repeatedly when they already feel sketchy doesn’t magically make them better. In fact, it often grooves bad habits deeper. But if you break them down into movement patterns and build those up? That’s where real progress happens.

Example:
Instead of muscle-ups, your programming might look like this:

• Tempo strict pull-ups (3-1-3) – building positional strength
• Ring support holds – developing stability under fatigue
• Banded transition drills – refining the motor pattern in slow motion
• Ring dips with pause at bottom – building strength and confidence in the deepest position

You can run a workout like:
EMOM 10:
Minute 1 – 3 strict chest-to-bar pull-ups
Minute 2 – 5 ring dips @ controlled tempo

You’re not doing muscle-ups. But you’re absolutely building toward them.

Skill Work Happens Best When You’re Fresh

Trying to fix double-unders at the end of a 25-minute AMRAP isn’t the move. Your brain’s tired. Your calves are wrecked. And the rope keeps whipping your shins.

Better idea:
Work them in warm-ups or skill-focused EMOMs when you’re fresh.

Example:
Every 90 sec for 6 sets:

• 30 seconds of double-under practice (focus on timing and posture)
• 30 seconds rest
• Then, move into your main conditioning piece after.

Over time, your efficiency improves—and you’re not associating the movement with chaos.

Everything in CrossFit Is Connected

CrossFit is general physical preparedness. That means everything feeds into everything. You don’t need to do a full snatch three times a week to improve it—sometimes you need to zoom out and work on the underlying demands.

Struggling with snatches? Look at:

• Overhead stability → try overhead squats or kettlebell windmills
• Pull under the bar → tall snatch or high hang power snatch drills
• Speed + positioning → snatch balance or drop snatch variations
• Leg strength → pause front squats or tempo back squats

Example:
Instead of another metcon that frustrates you, try this strength-focused piece:

Every 2 minutes for 5 rounds:

• 2 high hang snatches @ moderate weight
• 3 overhead squats with 3 sec pause in the hole
• Rest remaining time

This builds all the pieces, but gives your nervous system the time to process and adapt.

Aerobic Work Supports Nearly Everything

Here’s another truth people forget: building your aerobic base (yes, even on a rower or bike) has a huge ripple effect.

You’ll recover faster between heavy lifts, stay calmer under fatigue, and perform better in longer metcons—even those that include gymnastics or barbell cycling.

Example:
Instead of repeating that brutal Open workout over and over, do something like:

40-minute EMOM (aerobic flush + skill work):

• Min 1: 12/9 cal bike
• Min 2: 10 Russian KB swings + 5 strict HSPU or pike push-ups
• Min 3: 30-sec double-under practice
• Min 4: Rest

This style builds your engine, reinforces skill under light fatigue, and teaches you how to pace—without breaking your body.

If You’re Feeling Discouraged Right Now

Let me just say this—if you’re feeling stuck, or like you’ve been hammering away at something with no results, it doesn’t mean you’re failing.

You might just be stuck in a loop of trying to "fix" a skill with more reps—when what you really need is to zoom out, change the stimulus, and work the foundations.

Stepping back isn’t quitting. It’s coaching yourself better.

You’re not behind. You’re just building in a more sustainable way.

So What Now?

Here’s what I want you to walk away with:

• Training the thing isn’t the only way to improve at it.
• Skill and strength often grow around the movement before they show up in it.
• Everything in CrossFit is connected—so smart substitutions work.
• Progress sometimes looks like better positioning, more control, or simply less dread before the WOD.

You're allowed to train smarter. You're allowed to take the scenic route.

And guess what? That way usually leads to longer-lasting progress—with a healthier mindset and body.

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