Focus your effort…

steve

Remember Aesop?  He of Aesop's Fables?

Fantastic little tales about animals who acted like humans, holding life lessons and examples of good morals within their stories.

Do you know the one about the goat who wanted both sweet skills and amazing mobility?

Seems this goat was a fairly decent CrossFitter, but was a little tight in the shoulders and ankles, as well as finding it tough to get his head around the muscle up.  Sure he knew that genetics had something to do with it, not even having ankles was a problem, and cloven hooves were a real hassle for maintaining false grip.......... but at the same time, he was convinced that if he just tried really really hard, he was going to get #swoleandflexy, with some major ring skills one day.

But his friend the sheep suggested that while working on lots of different things is classic CrossFit, and very much the standard daily approach, he should also spend a month focusing on just one of his major weaknesses - his muscle ups, or his mobility; in order to see some definite progress. " Sometimes chasing too many goals can work against you", said the sheep.

"But what if I try really really REALLY hard", said the goat.  And try he did.

Unfortunately for the goat, before he realised it, he was also trying to up his back squat, speed up his burpees and wallballs, and dial in his Olympic lifting.....  and time passed.........

...... and time passed......

.....and the goat didn't get his muscle up....

......and his non existent ankles were still tight in the bottom of a squat.....

Eventually the goat realised that in wanting two goals, he had attained neither of them.

And this is why today in CrossFit, the things we want to improve are known as 'goats'

Disclaimer: This fable, unlike all of Aesop's other tales, is not true.  It's also not really much of a fable.....  However, it hopefully serves as a good reminder, that, although it is completely normal and expected to make progress in many aspects of fitness at the same time, there is also benefit to working a little harder on just one thing, especially if it's a stubborn skill or movement.

You may have noticed we have pulled back on some of the focused skill work this month.  The reason for that, is because it's May Mobility - MOBILITY is our focus this month.  We have been hitting mobility work during the warmup, during the strength work, and after class in order to get some definitive progress, and show you how effective frequent work on our connective tissues and range of motion can be.

If you've been avoiding the mobility work, then you're missing out on improving that, AND your skills....  basically the opposite of the goat......but with the exact same result (or lack of...).

One week left in the month, let's focus our efforts, and hit that mobility hard.

Likewise, you could spend a month doing extra work on your handstand pushups, or your handstand balance even (I tripled my handbalance time in less than 4 weeks with a couple of extra days per week of practice).  Pick one thing, improve it, and pick another.

And next month it's June Gymnastics.....

FITNESS HSPU
5 x 3-5 (optimise to partial ROM and negatives)5 Pushups
10 Situps
15 Walking Lunges
AMRAP in 3mins
Rest 1 min
3 rounds
1. 5 Sumo Deadlift
2. 10 Slamballs
3. 200m Run
EM x 21Row
150m EM x 10
Front Squat
3 x 8, all challenging7 Renegade Rows
14 Wallballs
AMRAP in 7mins
Pullups
5 x 5-8 reps100m Deadball Walk
10 Strict TTB
200m Row
20 KB Thrusters
400m Run
30 Russian Swings
800m Row
40m Bear Crawl
AMRAP in 40mins
Power Clean
Build to a heavy 1.1.1'Betty'
15-12-9
Power Clean
Bar Facing Burpee
PERFORMANCE Strict Ring Dips
5 x max - 2Mini-Marys
5 HSPU
10 Pistols
15 Pullups
AMRAP in 3mins
Rest 1min
3 sets
Deadlift
10 x 3, heavy20 KB Snatch
60 Double Unders
AMRAP in 6mins
Back Squat
3 x 3, all heavy7 OHS 45/30kg
7 Burpee Box Jumps 60/50cm
AMRAP in 7mins
Pullups
5 x max -1100m Deadball Walk
10 Strict TTB
200m Row
20 KB Thrusters
400m Run
30 Russian Swings
800m Row
40m Bear Crawl
AMRAP in 40mins
Low Clean Liftoff + Paused Below Knee Clean Liftoff + Paused Hang Power Clean + Power Clean
Build to a heavy set"Heavy Liz"
15-12-9
Power Clean 85/50kg
Ring Dip

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