The ability of agility

The ability of agility

Agility on all 4's

It's hard to see who it is...but these Ktown ladies exuberate agility over the fires of the Warrior Dash

Warm-Up: 500m Row

5 Strict Chin-Ups, 10 Leg Swings (in all directions), 10 Double-Unders x’s 3

Resistance Run 20m x’s 2

Snatch Pulls: 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

MetCon: For Time

10 Double Unders

10 Front Squats (95/65lbs)

20 Double Unders

10 Front Squats

30 Double Unders

10 Front Squats

Finisher: Front Lever Work


Definition – The ability to minimize transition time from one movement pattern to another.

– Traditional thought encourages us to think of the agility ladder that we bring out a few times a month, the high knees drill, butt kicks, and other “gym class” exercises when the word agility is mentioned. Please take a moment to break down the definition in order to recognize the breadth that is implied here. “One movement pattern to another” is a pretty inclusive statement to every possible skill or capability the body is able to achieve. When I think of the word “agility” my mind sees an agility ladder, which is a mono-structural movement (one movement repeated over and over). More times than not, we do more than one repetition in a row. Whether that repetition may be taking steps, writing words, or doing pull-ups this can be considered a universal truth.

To minimize the transition time from one repetition to another in a mono-structural movement will definitely decrease our MetCon times and increase our repetitions in a given time domain. This is a great way to increase our fitness, and I believe that I just stated the blatantly obvious. However we need to address another issue at hand, which often goes unnoticed when agility is thought of. The transition time from one movement to another, if the next movement is a new one, is usually unprepared for pre-workout. Glance back at the definition and notice transitioning into new movements are included in the “from one movement pattern to another.” So in order to increase our agility we must be quick getting from a mono-structural activity to a new one, as well as speed during repetitions within the same exercise. This form of agility is magnified if we aren’t doing so many reps of each movement before encountering a new one (Ex: only rowing 300m each round: there is a lot of transition time getting in and out of the rower and not so much time actually spent rowing).

Whether we are doing high knees or moving from a burpee to a rower, these are all measurements of our agility. We mix up variations of agility tests every day we are at CrossFit, and we encourage improvement by timing you every opportunity. So next time you see a MetCon don’t just look at the reps in the order they appear, for there is a great window of opportunity to beat your old time or beat your opponent in the transition time between movements.

Attack that transition,

Coach CBo

By | 2017-04-25T14:39:25+00:00 November 10th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. crossfitktown November 10, 2010 at 8:59 pm

    Good post. I have to admit that I rarely, if ever, cognitively think about my agility in getting from one movement to the next in a MetCon. Sure, I know I have to get to the next exercise asap, but I don’t think about it in agility terms. I will from now on!

    P.S. That’s me and Coach E$ in the flame on picture!
    -Miss J

  2. Dave Parmly November 10, 2010 at 9:14 pm

    Sometimes I think I over analyze a Metcon transition…put the bar right here on this side to go from the box jump to the next movement…whatever. I need to spend more time making sure the WORK is right. THEN work on the transition from good work to good work.

  3. Erin November 11, 2010 at 9:06 am

    I totally agree with Miss J. Thanks for the enlightenment, CBo!

    On another note: Thank you for your service and commitment to our country Dawn, Dave, Larry, and Will. And thanks to Adam, Doug, Jim, and Mark for serving our country in other, equally important, ways.

    I know all of us at CFKT are so thankful for what you’ve done, do, and will do in the future. I hope I didn’t miss anyone… it is early. ;c)

  4. Ben November 11, 2010 at 10:55 am

    I’m with you. The logistics side of me first thinks of my metcon transitions as a logical setup of the “tools of the trade” which I think still has it’s place and is probably the easiest of all the steps in the transition. The next step is to work towards proper form transitions to make sure not only that we increase our speed, but do so with out injury. The third and hardest step (at least for me) is the mental turnover. You can have the bar set in the right place, you can be fast off/on the rower, but when your legs are screaming and your lungs are burning you still need to make the decision to keep going as hard as you can.


  5. Dave Parmly November 11, 2010 at 9:29 pm

    I don’t pretend to speak for all vets, but no community is more supportive of war fighters than CF. I deeply and truly appreciate that. And from my knowledge of the physical needs of the war fighter, no training anywhere better ensures the fit-to-fight status of those under arms than CF.

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