Master the Basics
“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
Greg Glassman, Founder of CrossFit
When people apply themselves diligently to training with a focused intention they are able to make very significant changes in their overall strength, performance, work capacity, etc. This is the difference between training versus exercise. Exercise is good and all but, it is not the same as doing certain routines done in a deliberate manner to facilitate a particular adaptation. Everyone doing CrossFit should do various, multi-element metcons in varying time domains in a frequent enough manner to improve their work capacity aka fitness. However, if one has a deficiency in strength, running, mobility or whichever skill/task that CrossFit, or your own life calls upon you are better off in my opinion to fix that deficiency as soon as possible. You can do this by prioritizing your training to bring up weak points in your fitness. Many people have taken a step back from the typical Crossfit (constantly varied, functional movements at high intensity) programming to a more structured strength program that incorporates skill work and metcons in a manageable and deliberate frequency that helps the athlete improve for example strength while not losing any of their running or rowing ability. It of course depends on the athlete and how they respond/recover from training that will make certain routines a little nuanced and very particular for some individuals. I still feel that it is best for a majority of athletes/people to train to become proficient at squatting, pulling, pressing and learning the olympic lifts. One should also be skillful in basic gymanstics movements, strongman movements and monostructural events such as running, rowing, biking, etc. Skill work and scaling of various aspects of training are essential for some novices coming into an established program, however a large majority of people/athletes are still going to need to improve their squatting, pulling and pressing abilities. That and they are going to need to be able to move themselves around well such as running and gymanstics movements. Training is not just doing something in a disorganized fashion to chase down some effect such as breathing harder than you thought, some crazy muscle pump or accomplishing 30 mins of easy walking to hit the minimum daily recommendation. Training is about having a goal and doing the things one needs to do to accomplish that goal. A majority of the time it is not fancy and it is not fun, but if you focus your efforts toward your goal and you keep working at it you will get it.