Mastery

09Nick Jones, super intern, sent me a cool link to 10 books every coach should read.   I was glad to see that out of the 10,  I've either read them, or read a similar text.  One of the similar ones I've just started reading, is the book Mastery, by George Leonard.

Drawing on Zen philosophy and his training in the martial art of aikido, Leonard shows us how the process of mastery can help us attain a higher level of excellence and a deeper sense of satisfaction and fulfilment in our daily lives; whether in your career, your relationships.........or even your fitness.....???

With the exploding popularity of CrossFit we get more people than ever interested in trying this new 'fad' training program out....  It is so common for people to want to bypass our Fundamental classes for new members and jump straight into regular training because they either a) did some cleans when they used to row in high school, or b) are 'pretty fit' already and besides, "isn't The Open starting soon, I think I have a shot at getting to The Games, so I need to get started training asap........."

This is not the road to mastery.  No matter how good you are, you can always do more work on the basics.

I often compare our CrossFit gyms to a dojo.  You are training with us to achieve your black belt in fitness.  To the outsider looking in, that might seem hilarious, but all of you who CrossFit, know what it takes to truly master movement in all the realms of gymnastic, weightlifting and monostructural.

Action movie hero Steven Seagal - might make some crappy movies, but he dedicated his life to aikido, becoming the first foreigner to ever operate an aikido school in Japan....

And just like in a dojo, there is a lot of emphasis on consistent practice of the basics on the road to the more complex movements and heavier weights.

All respected black belts take pride in regular practice of their white belt drills and forms.  In fact, they consider mastery of the basics to be as essential part of attaining true mastery of the black belt level movements and mastery of themselves.

You should be doing the same.  We've been stripping back the movements lately and drilling things like the kipping swing, box jumps onto just a bumper plate, and pushups with hands on boxes.  Even if you've got these down, it's great to take the time to refocus on the 'white belt' moves.
PERFECT air squats, PERFECT pushups, PERFECT pullups, and eventually you'll have PERFECT muscle ups, overhead squats and snatches too.
NB: A reminder about our beginner CrossFit program!  Now called Fundamentals, it involves ongoing basic level classes Monday Wednesday Friday AM and PM that can be joined at ANY time.  Graduation from Fundamentals to our full class schedule will be on an individual basis, once certain standards are met, and the coach is happy with the athletes movement.  This will ensure that everyone can move and learn at their own pace, thus making the best possible progress in their first few months of training.
If you refer a member, they can train with us for two weeks free!

Coming soon we will be finally adding more structured individual programming options to our Fulltime Memberships.   We'll be able to sort out injury and mobility issues even faster than ever, and tailor the training even better to individual goals.

FITNESS

A.

Power Clean 5 x 1.1.1

B.

5 DB Power Clean

5 DB Front Squat

AMRAP in 90s

Rest 30s

10 DB Snatch

10 Walking Lunges

AMRAP in 90s

Rest 30s

15 Russian Swings

15 Lateral Jumps

AMRAP in 90s

Rest 30s

Repeat for 9 total rounds

PERFORMANCE

A.

Power Clean

Work up to a heavy Tap N Go double, then;

2 reps EM for 5mins

B.

5 Power Clean + Jerk @ 50% of A.

5 TTB

AMRAP in 90s

Rest 30s

Row (for cals)

AMRAP in 90s

Rest 30s

10 Wallball 9/6kg

20 Double unders

Repeat for 9 total rounds

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