Thursday 120927

Start by taking 5% off 1RM bench press, then add 10#
Bench press
40% x5 reps
50% x5 reps
60% x5 reps (only)

Then complete “Jackie” for time:

1000m row
50 thrusters 45#
30 pull ups

Post loads and time to comments and BTW.

Zink lifting heavy behind their backs at the CrossFit Powerlifting Seminar.

Have you ever watched a friend, or person in a sport that you are watching do something so amazing that you say to yourself “Holly Shit!  How did he do that?”  Daniel Coyle, author of  The Talent Code phrased this phenomenon as the Holy Shit Effect.  The HSE is when you see a person suddenly become successful at what they have been practicing for quite some time. 

Let’s look at Jim Bob’s muscle up; Jim Bob has been doing CrossFit for a couple of years now.  He has always struggled with muscle ups and practiced them off and on.  He made a goal to do a muscle up by the end of the year.  He practiced his pulls and dips, but could not put them together.  After several months of consistent practice, you come into the gym one day and Jim Bob is doing his daily routine of belly to bar pull ups, transitions, and dips.  He goes to the high rings busts out 10 muscle ups in a row.  “Holy Shit!  Where did that come from?!?” you exclaim.  You just witnessed the Holy Shit Effect at its peak.  A moment in time that leaves you dumbstruck, amazed, bewildered, and asking yourself…  Where did that come from???  

How do you get to Carnegie Hall?  Practice, practice, practice.  Whoever coined the term “practice makes perfect” was incorrect.  Perfect practice, makes perfect.  Mediocre practice makes poop!  Take your muscle up, if you do not practice perfect transitions it will show in a muscle up attempt.  If you do not pull to your belly, it will show.  

When you are at the gym and we are practicing our skills, practice them like you will do them in the workout. Be someone else’s Holy Shit Effect.



  1. Rob B :

    Ahhhh! an excellent reminder of the 7Ps: Proper Prior Preparation Prevents Piss-Poor Performance!

    I’ve found this is one of the most important reasons to heed Cherie’s frequent advice of “check your ego at the door.” To improve at a skill (running, clean, pull-ups, whatever) you to slow way down and do only what you can while maintaining your new, improved technique. Going past that point you’ll revert to and reinforce your existing form, slowing the change.

    If you’re worried about others’ perception, just think of the HSE when you unveil your amazing fluidity and new PRs!

  2. richard :

    I find it a constant balancing act/struggle between pushing your limit and knowing your limit. and my ego. what would Jesus do ?

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