Doing the common uncommonly well, thats what we call Virtuosity.

It’s as simple as mastering the basics. Doing every movement to standard, taking pride not just in your numbers but in your movements first. All your squats, be them Air or Overhead are to depth, hips always come through on the lifts, elbows always lock overhead, heels, head, knees always where they should be. Mastering your range of motion is the key, putting in the extra time on moving better will help you long before an extra mile or another Chipper. You guys hear me every day driving home the same points of performance, depth, lock out, hips, heels, head neutral… There is a reason we pound on it, and we know what that is, we need to prioritize it.

Put more emphasis on your movements these coming weeks and see what comes of it. Pick your hardest movement and find a way to master it. No need to worry about the sexy Muscle Up, if we can’t do Chest to Bars right? If we cannot find depth yet in a squat, lets put the time in there. If overhead lock out is amiss lets focus some after class time on the lockout. You see where I’m going with this, the Coaches are always here for tips, use them.

Know the standards, find them in your motion and take pride in hitting them each and every rep. All we see is movement, know that. The best CrossFitters rarely lift the most, but the best CrossFitters always move the smoothest. Movement first.


Would you rather be rich and ugly or poor and beautiful?

Snatch 2

2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS


Every 2 minutes, for 16 minutes (8 Sets):
Snatch x 1.1
(rest 10 seconds between singles)

Metcon (Time)

For time:
5 Power Snatches (135/95 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (95/65 lbs)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

Out of Town WOD


4 minute AMRAP
(as many reps as possible)

25 jumping jacks
3 burpees

then - no rest -

4 minute AMRAP

10 situps
5 pushups


CrossFit Journal: The Performance-Based Lifestyle Resource