Tuesday 100622

Three rounds for time:

Row 500m

12 Front squats, 135#/85#

21 Toes to bar

Post time to comments.

Death by lunges and burpees.  

-By Patrick Burke MBS CrossFit

I want to get better at _____.

If you want to get better at something, you have to practice, practice, and practice some more. This is one of those topics that has been said a hundred times already, but could be said a hundred times more and still be under-appreciated. It is the topic of doing your homework in order to see results. We are in a fortunate position, where we get to see a lot of athletes perform a lot of different exercises.  One thing we know for sure,  if you want to get better at _____________, you are going to have to do more of it. Our experience has shown us that those who are patient and persistent will be rewarded.

For movements that you have already achieved, but are aiming to master, decrease the weight/intensity and focus on the technique. But, whatever you do, spend more time on it! For movements that you have not yet accomplished, spend more time in the position that you want to achieve. For example, if you want that first muscle up, you could go attempt after attempt until your head turns blue (bad idea), or you could work on support position, the low dip, and incline muscle up rows. But whatever you do, spend more time in that position. The pullup, spend time above the bar. The handstand pushups, spend time upside down. The list goes on.

The point of this post is to restate what we already have learned from CrossFit: if it were easy, everyone would be doing it. It is not easy. It does take work. But, every second of work is worth the reward when you accomplish that first. Next time you finish the workout, head over the wall and do a couple handstands, or hit the rings and work on your false grip, or work like it's a make lift in your air squat. Trust us, it will be worth it.


  1. Jeff "CueBall" :

    This is me right now! I scrapped all records and went all the way back to the fundamentals. Now I can work my weaknesses while rebuilding mobility and strength from an injury.
    Side note… Chris I enjoyed working out with you and the tenacious dedication you showed at the end of the WOD. Great Job Brosef!!!!

  2. Slaughter :

    I offer a viewpoint which is similar but from a different angle, which I think is not always apparent. Doing what we call “functional movements”, i.e: those which start from core and end at extremity, and have the ability to elicit large amounts of power; use similar motor recruitment patterns, and to that degree doing one may make you better at the other but don’t obvious direct correlation. Take for example Greg Amundson’s “Chink in the Armor” article where double unders were a major deficit
    Where basically increases in accuracy and coordination in the double-under had decreased his 400m time to an insane 58 seconds, and increased the number of box jumps he could complete in a minute by 45%. I guess the conclusion is that practicing what we suck at will make us better at the things we are already good at.

  3. luke :

    I wanna get better at everything. Crap. . .

  4. Dear Cherie,
    My rear end wanted me to thank you for the pain it is in right now sitting in my desk chair. She meant that sarcastically; I hope you and her can one day be friends again!
    Sarah and her rear

  5. Slaughter :

    Matt/Cherie are there any plans to do the RJ Hero WOD this week?

  6. Lynn :

    OMG, did that person jump out the window??????

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