Tuesday 120207

10 Deadlifts, 275#/185#
1 Legless rope climb
8 Deadlifts, 275#/185#
1 Legless rope climb
6 Deadlifts, 275#/185#
1 Legless rope climb
4 Deadlifts, 275#/185#
1 Legless rope climb
2 Deadlifts, 275#/185#
1 Legless rope climb

The legless rope climb starts from a seated position on the floor.

Post time to comments.

You cannot achieve that which you do not practice.


There are ten general physical skills that you cannot live without.  Cardio/respiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, agility, and balance.  A deficiency in any of these areas may play a role in your demise.  Alternatively, if you are equally capable in each of these skills, you might just be the poster child for general physical preparedness… a characterization that you should hold very close to your heart.

The first four of these skills (and speed and power) require training, or introducing a stimulus over a period of time that results in measurable change in tissue.  For example, to develop more cardio/respiratory endurance, you must train your heart and lungs to deliver oxygen during short, medium, and long durations of effort.  Or, if you want to be more flexible, you aren’t going to stay up all night wishing for limber hips and hammies and wake up the next morning able to do a bridge-up.  That’s ridiculous – it takes training!

But, the last four skills (and actually speed and power too) – coordination, accuracy, agility, and balance – are traits that simply require practice.  For example, if you can jump 3 inches off the ground and spin your wrists, you have the capability to complete double unders.  Then why the heck are they so darn hard?!?  If I wake up unable to do double unders, but go to the gym and during a workout something clicks and you can routinely get multiple double under in a row… did you get stronger?  Did you get just the right amount of stamina?  No, you practiced a skill that requires coordination, accuracy, agility, and balance.  There is no measurable change in your tissue – you simply put in the time it took to do double unders.

Why am I bringing this up?  Because I see frustration on people’s faces in workouts that they are struggling with exercises that require a neurological adaptation in order to get better.  These individuals have trained their bodies to be capable of a very productive application of force and they possess amazing heart and lungs, but they haven’t spent the hours practicing skill based movements.  There are soooooo many to list too!  You’ll never truly know what you’re capable of until you commit yourself to a goal, and then spend the hours necessary practicing to achieve a goal.

What CrossFit skill would you most like to possess?


  1. James (O.G.) :

    I would like the skill to be Slaughter. That’s an awesome pic.

    Oh, and I’d like to be invisible too.

  2. Daniel y :

    Ok Slaughter, now you have to explain how that camera caught you red handed while flying… Again

  3. Jeff b :

    Would you consider a muscle up a skill or a hybrid of all general physical skills? I find stringing more than 4 or 5 together to be near impossible. I practice…and I know I could practice more… But what can help me reach the 8-10 in a row I shoot for but fall short on?


  1. […] today’s WOD we asked you to practice something. A few days ago CrossFit Verve had a good post about what that means, and the difference between training and practice. Good […]

  2. […] “Practice” (via CrossFit Verve […]

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