"Slow is smooth. Smooth is fast."

That is one of our favorite sayings at Momentum Fitness | 30A CrossFit. It harkens back to the Roman concept of Festina Lente -- "make haste, slowly." Both sayings seem like contradictions until you really dig into the meaning. 

CrossFit is about moving heavy loads long distances quickly. In order to do so you must develop efficiency in movement. Get rid of any extraneous movement -- refine it to it's most effective form. Which leads to our second favorite saying: "SIMPLIFY."

If you need a visual example of what we mean. Watch four-time CrossFit Games champ Rich Froning do the benchmark workout "Isabel." The standard version of the workout is 30 snatches at 135 pounds. Rich does it 90 pounds heavier at 225 pounds and faster than most would do the standard version. 

How?

Efficiency. 

He doesn't rip the bar off the ground. He sets up for his lift every time. He takes deep belly breaths after each rep. He looks like he's moving sooooo slowly. 

But then you look at the timer and he is already on his 6th rep at the one-minute mark. 

Granted, Rich Froning has amazing genetics but he has also trained to move this way -- no wasted movement, no panicked looks at the clock, controlled breathing throughout. His last two reps look a lot like his first two reps.

Watch the video below.