Tuesday 29 July


Everything is everything

When you first start doing CrossFit, the sheer volume of learning can be a bit overwhelming.

Then there is that day when the coach says hang power snatch, and like a flash of lightning you realise you know what that is!!

And then there is the day when you realise that you can also PERFORM a hang power snatch pretty good too.....

But there are also those dang double unders, and wallballs, and push jerks, and toes to bar......... it seems like there is almost too much to get good at sometimes, and surely trying to focus on getting better at a weakness, is just going to allow other weaknesses to form...?

Not the case.

Because CrossFit sticks to very functional movements, we can categorise almost 90% of everything we do as a squat, a bend, a push, and a pull. The last 10% is covered by carries, rotations, bracing, jumping and throwing.

And as you start to notice the pattern, and recognise it in all the movements, you'll realise that when you are practicing your front squat, you are also improving wallballs, cleans, pistols and thrusters.  Box jumps will make double unders, running and kettlebell swings better.   And those are just the obvious links, it's ALL related - kettle bell swings will improve your running and your pullups too.

The greatest thing about this is that you get to PR.  All.  The. Freakin. Time.

Everything is everything.  It's all CrossFit, so practice CrossFit.



OH  Squat or Bulgarian Split Squat

5 x 8, building


5 Burpees

10 DB Hang Squat Clean

15 Slamballs

Rest 2mins

5 rounds



OH Squat

Find 1RM


10 Burpee Box Jumps  60/50cm

20 Wallball 9/6kg (10'/9')

Rest 2mins

5 rounds

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