Wednesday 14 January


Adam, digging deep, great overhead position!

I've just started reading 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 CrossFit.....???

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 new member classes and jump straight into regular classes because they either a) did some cleans when they used to row in high school, or b) are just '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 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.
PERFECT air squats, PERFECT pushups, PERFECT pullups, and eventually you'll have PERFECT muscle ups, overhead squats and snatches too.

Power Snatch

5 x 1.1.1 + Max TnGo @ 75% of above weight


12 DB Snatch 20/12.5kg

12 burpees

12 toes to bar

12 box jumps 60/50cm

AMRAP in 12


Hang Power Snatch

3 x 3

Power Snatch

3 x 1.1.1


12 Russian Swings

12 Burpees

12 Situps

12 Step down box jumps

AMRAP in 12

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