10,000 Reps of Practice

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6  x 3 OTM @ 75% 1RM

Rest 3-5 min.

Clean & Jerk
6 x 3 OTM @ 75% 1RM

Core Work:  3 rounds – 10 strict toes-to-bar, 10 weighted hip extensions, 5 negative pullups

July's skill focus is CORE STRENGTH!  We saw a ton of improvements in Handstand Pushups in May, due to touching those skills twice a week.  We saw a ton of improvements on grip and Pullups, due to touching those skills consistently 1-2 times a week.  It's time to get that core stronger – so focus on your pelvic position, strengthen the low back, power your movement with your hips and posterior chain.  GET STRONG FROM THE MAJOR AXIS OF THE BODY through the month of July!



CrossFit Mach 5 recently posted a great article about the amount of practice required to achieve the level of mastery in any given subject.  Neurologist Daniel Levitin says:

“The emerging picture from such studies is that 10,000 hours of
practice is required to achieve the level of mastery associated with
being a world-class expert in anything. In study after study of
composers, athletes, fiction writers, concert pianists, chess players,
master criminals and what have you, the number comes up again and again.
Of course, this doesn’t address why some people get more out of their
practice sessions than others do. But no one has yet found a case in
which true world-class expertise was accomplished in less time.”

How does this apply to us in CrossFit?  CrossFit is already a constantly
varied sport including movements from many different specialties such as
gymnastics, power lifting, [Olympic] weightlifting, running, rowing,
plyometrics, etc.  Granted, the principle behind CrossFit’s genious is
that there is no specialty.  No 10,000 hours poured into one particular
area.   However, in order to “master” the art of increased work capacity
across broad time and modal domain (move large loads quickly over and
over), you do have to put in practice.

Perfect Practice:  Every rep you perform be it in a warm up, skill
work, work set, met con, even visualization work, has to be deliberate
and well executed. Give into the lure of the clock, and you’ve just put
in a bunch of reps with poor form towards your muscle memory bank.

Skill Work:  Movements that are difficult and require skill (think
double unders, handstands, etc) necessitate even more hours of
deliberate practice.  Those of you who have put the time into working on
your double unders before and after class have known the joy of
suddenly repping them out with ease mid-WOD.   Those who struggle with
them and don’t put time into practice will repeat the
temper-tantrum-self-flagellation ritual until you do.

Invest in your 10,000 hours of mastery and you will find yourself
struggling less and working harder through WODs.  Set short term goals.
 Conquer them.  Repeat.

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