But what if I don't know all the movements?

The truth is most of us don't start CrossFit knowing the movements. Hearing this a couple of times a week got me thinking about my first weeks and how I started to realize there was a pathway to learning almost any skill I set my mind to.

When I started CrossFit almost 3 years ago at 46 and out of shape, I was focused on losing weight and getting stronger. I wasn't thinking about rope climbs or handstands. I'd learned enough in my research to know there were scales for those movements and plenty of CrossFitters never did them.

I was sure the first day I saw rope climbs that only a few people would do them. To my surprise, most people did, and more than one. They were fitter than me for sure, but similar age or older, not elite athletes. It was eye opening. I realized I shouldn't pre-determine what I could and couldn't do, and that level of fitness was within reach.

I wrote on the whiteboard that I wanted a rope climb. It started with zombie climbs (laying on the floor, hauling myself up to standing), then a foot clamp and hold, then two pulls that didn't get me very far, then three pulls almost to the 15' line. Finally, my first 15' climb. Then five on the minute, to build the stamina to do them in a workout, not just in practice.

Last Thursday we did touch and go rope climbs: up to 15', down, touch a foot to the ground, back up. I got two rounds before scaling to the 10' line for rounds three and four. But it was fun to remember the whole arc: not considering rope climbs a possibility, getting inspired by people doing them next to me, setting the goal, hitting it and still working to master it years later.

This story could be told about almost every movement. Most of us start out never having done most of them. Some take strength we don't have yet. Some take mobility. Some just take reps.

Can you get a great workout doing movements that never scare you or require deliberate practice? Yes.

But I'd argue you're leaving something on the table, not the least of which is fun and the sense of accomplishment when you learn, practice and master a new skill.

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