Once you are able to perform a movement with consistent good mechanics, only then should you start to add intensity. Intensity is the secret sauce to CrossFit and comes in many different forms. You might start to speed up your pushups to do more in a shorter period of time. You may add reps to go for a longer period of time. You may even add weight to some of your lifts, like a deadlight. Good CrossFit Pittsburgh gyms will monitor athletes at all times to make sure that intensity doesn’t kill those consistent mechanics. We often stop our athletes and remind them how to move properly. We start this in the controlled Fundamentals Program environment and continue it into our regular CrossFit class. Those who get hurt in CrossFit, and give us a bad name, try to add this element of intensity before worrying about consistent proper movement.