Monday, November 16th 2015
THE VIRTUES OF VIRTUOSITY
Coach Greg Glassman (CrossFit founder) often talks about the importance of virtuosity — defined in gymnastics as “performing the common uncommonly well.”
As he said in piece he wrote (Glassman on Virtuosity) “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. What will inevitably doom a physical training program and dilute an athletes success is a commitment to fundamentals. (From a coaching perspective), this is why we we don’t teach a snatch where there is not yet an overhead squat. And teaching an overhead squat where there is not yet an air squat, is a colossal mistake.”
There’s a reason we do movements time and time again before we even pull out a barbell or load it heavily. As coaches, we use the warm up and strength section of class to observe and coach our athletes on how to move virtuously. What really excites us is to see the improvement in our positions and technique over time (and often times within the same class).
SKILL WOD
WOD
Saturday, November 14th 2015
HERO WOD
“JACK”
This week we celebrated Veteran’s Day by recognizing all those who have served (and continue to serve). The work of these individuals is incredible and affords us the very freedoms we so often take for granted. Periodically we run a workout that is called a “Hero WOD”. Hero WODs are a CrossFit tradition where we can feel closer to those who have served and lost their lives. October 18th, 2005 on the CrossFit.com home page, Murph was posted. Mike was a CrossFitter and loved this particular workout. CrossFit decided to honor him by naming the workout after him. Now hundreds of thousands of people have performed this workout and know of his story. Since then there have been more workouts named after fallen soldiers, firefighters and law enforcement officers.
These workouts are on average, tend to be difficult and epic. Keep in mind that whatever discomfort you may go through performing one of these things, it is nothing compared to what these warriors go through every day. Unlike them, you know you will finish the workout, go home to your family, and recover.
Today we show our support Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
WOD
Friday, November 13th 2015
PARTNER WOD!
We just love Fridays. It’s so fun to see the camaraderie (and maybe a little competitiveness) shine through. With so many new members coming in to classes, let’s try to mix up the partners a bit. Sure, it’s fun to workout with your friends… but take the time and try to make a new friend too. Spread the love! And of course, non members are always welcome to join the fun.
STRENGTH WOD
OTMEM for 12 minutes
Even: 3-5 HSPUs
Odd: 6-9 Strict Chin ups
WOD
Partner 1 Wall Balls
Partner 2 100 M Farmers Carry
9 min AMRAP
Rest 3 minutes
Partner 1 Burpees
Partner 2 200 M Run
9 min AMRAP
Score = Total Wall Balls and total KB Swings
Fitness: 14/10 (wall balls), 35/26
RX: 20/14 (wall balls), 53/35
RX+: 70/44
**BOTH ATHLETES WORK A THE SAME TIME: partner one does wall balls while partner 2 does the farmer’s carry. Then switch places. Then one person will do burpees while the other partner is out for a run. Then switch places. We will score the total number of wall balls and total number of burpees**
