Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure
Performance: 2×5 across followed by a rep out, capped at 10
You might not make 10 this rep out, try to get at least 5
Post loads to comments.
Press e 5/6
___________________
3 Rounds for Max Reps of:
1:00 Burpee Box Jumps 24″/20″
1:00 Row, Calories
1:00 Rest
Post total reps and Rx to comments.
Scheduling Reminder
There are no 6am, 7am and 8am classes today. 12pm CrossFit Group and Open gym are on as usual
Caption Contest! Post caption to comments.
Fundamentals, Virtuosity, and Mastery An Open Letter to CrossFit Trainers
CrossFit Journal, August 2005
Greg Glassman
In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.
Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.
Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).
There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.
The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.
What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.
I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.
If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.
Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.
There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.
CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!
_____________________
Environmental Ad Campaign Encourages Turning Shower Off After Showering
Barbell averages for top 10 men and women in the 2012 CrossFit Open
What To Expect From The 2013 Open And Beyond CrossFit Games Analysis
cows_ski@hotmail.com says
"Can someone help me rip these sleeves off?"
Peter says
"Watch me crush a walnut with my bicep"
Post-Thanksgiving Hammer: 23:29 Rx. That's a nice 6min improvement over my previous time for this WOD back in May. Noticed I was gripping the bar too tightly on the first 2 sets of front squats which fried my forearms.
Joel w. says
"oh there you are. I had lost you some time around the time my daughter was born."
David osorio says
Hey coach, can I get an eye on these?
Chrisfoxnyc@Gmail.com says
"See, the biceps is actually a two joint muscle with an attachment way up here on the coracoid process…I know it's easy to get caught up in the beauty of it"
Jay says
The bandages just came off and you can barely see the scars!
baz says
"athlete of the decade"
-anonymous
Dan L says
Got some pressing in at my parents'. 5, 5, 10 at 135. Felt tough. Will probably try another 5lb jump but not sure about getting 10 for next week
crossfitsbk@gmail.com says
Warm-Up
I.F + Foam Roll
2 Rounds:
15 KB Swings OH @ 1.5p
15 GHD Sit-Ups
Back Squats: Volume
(45×5, 135×5, 185×4, 205×2)
225x5x2, 225×10
Was feeling low energy today and surprised myself pulling of 10 reps here. Onward
Press
(45x5x2, 75×5, 95×3, 105×2, 115×1)
120×4, 120x3x2
Thus ends my linear progression on 5 reps for this cycle. Since we've only got one more I'll attempt 3×3 at 125 next week, which is a longstanding 1RM for me.
3 Rounds For Points of:
1:00 Burpee Box Jumps 24"
1:00 Row, Calories
1:00 Rest
I lost track of my BpBJ every single round. I know that I went really hard for the first round and tried to move consistent for the latter two. I totaled 49 calories and went really hard for the last minute. I channeled my inner 250m Sprint at the end of a 2K, which this felt a lot like.
Thanks to Josh for the eyes on the Squat and KMO for partnering with me on the WOD
Chrisfoxnyc@Gmail.com says
BSQ 350×3
Bench 245×3
Lifted at Practice Crossfit. Always a great box to visit. Felt good today.
KMo says
Spent over two hours at open gym. It was kind of nice to take my time.
BSQ 127.5x5x3
Press 39x5x3
WOD with the one and only DO:
1:00 Burpee box jumps (knee push-ups) for reps
1:00 Row for calories
1:00 Rest
10, 9, 12 on burpee box jumps; 12 all on row
Interspersed throughout…
5 Rounds:
15 DB bench press (17.5#)
25 KB swings (20kg, Russian)
I thought this was a NFT WOD, so I kept chatting between rounds (imagine that). I did three rounds before the WOD above and two rounds after.
Betz says
Scrangth cycle with coach Jeremy and we had the whole joint to ourselves. I missed a couple of days with a sore back, so J prescribed some back off work on the squat:
Squat: 275lb x 5 x 3
Bench: 205lb x 5 x 2, 11 rep out
Clean: 200lb x 3 x 3
Everything felt easy peasy today and I'm ready for the hard work to commence on Monday. Good to work out with some of the non-am cycles and see lots of strong people doing work.
arturo.ruiz55@gmail.com says
don't touch me I'm svollen!!!
JB says
"hmmm.. i put that bebe somewhere.."
Whit H says
Post-TGive, Post-Black-Friday-Madness Open Gym fun!
warm up:
foam roll. recognize how tight my legs are because I haven't done any yoga in a week.
Press:
WU: 33×5, 43×5, 53×5
Work: 58×5, 58×5, 58×8 (rep out)
This was another 5# jump from last week. Thanks to Josh for watching last set and coaching me thru. Emphasis on external rotation of my upper arms next week!
WOD: Three rounds for reps of…
1:00 Burpee box jumps (knee push-ups, 20" box) for reps
1:00 Row for calories
1:00 Rest
Rd 1: 13, 13
Rd 2: 12, 13
Rd 3: 13, 13
=77 total
*Happy with the consistency. This probably wouldn't have been the case if it wasn't for good old DO generously timing me, marking my reps, and keeping me on point.
Extra thanks to DO for some accessory kipping pull-up and chin-up work and talk. Have a game plan to get some strict pulls in my repertoire.
so ready to sleep!