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The importance of trying to stop sucking at [insert goat]

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The importance of trying to stop sucking at [insert goat]

This is your friendly reminder to get more sleep. You know who you are...

Warm-up: 3 Rounds – BB Complex 5 reps each of DL, Hang Muscle Snatch, Behind the Neck Press, OHS (all at snatch grip)

Skill: Drop Unders for Clean – 10×2 @ 60% 1RM Clean

MetCon – AMRAP 10 min:
3 Strict Chin-ups
6 Push-ups
3 Hang Power Cleans (135/95lbs)

Finisher: 60 Hollow Rocks

What are you doing to get that first pull-up?  What about that first fully planked out push-up?  How are the double unders coming along?  If something is important, do it every day.  I bet all (most) of you brush your teeth daily.  I would even go so far as to posit that you do some sort of bodily cleaning as well.  These things are important to you because at a very young age they were turned in to habits by people in the know.  How important is that first pull-up?  How much do you value a shot at performing well in sectionals in February?

If something is important, do it every day.  It sounds simple enough.  I am on an Olympic lifting cycle right now chasing after that 200lb snatch.  I don’t do much pressing in the horizontal plane.  To keep some semblance of strength there I have forced myself to do 50 unbroken push-ups before every shower.  It has become habit to turn on the hot water and while it gets to the correct temperature I drop for my push-ups.  Maybe you don’t value athleticism (read: wellness) that much though.  Let us start smaller and outside your home.

Something else we do almost every day is a warm-up.  The warm-up is a great time to practice skills.  We often program in bodyweight movements like the push-up, pull-up, chin-up, and air squat.  This is a great time to practice the movement.  Work the skill aspect of the push-up by staying planked out and striving for full external rotation of that arm.  Work the strength aspect of the pull-up by not kipping.  Doing a ton of kipping pull-ups will not get you to your first strict pull-up as fast as doing some banded strict ones would.  Same goes for the push-up and dip.  Do not short range of motion just to get it done.  Get your full depth, keep your head neutral, and drive hips and shoulders up together on the way up.

Strive for virtuosity of movement.  Let us keep ourselves from just going through the motions.  Perfect practice makes perfect.  Write that down.

On a similar note, if you are weak at a skill and you have some extra time after your warm-up or after class, practice it!  Do your double unders suck?  Yes, unless your name ends in Boaz, they suck.  Like, OMG Grant, how do I get better at them?  Fail at them on a daily basis.  Ever try to brush your teeth with your off hand?  It’s a great analogy for being uncoordinated with the jump rope.  You are so deft with your good hand because it’s something you have done day in and day out for decades.  Imagine if you put 10% of that time in to the jump rope…wow.  What about mobility?

WHAT ABOUT MOBILITY, G!?  Let me tell you a story about mobility: I suck at it.  I also suck at not watching TV shows on USA like “Burn Notice” and “Psych.”  So I bring both of those weaknesses together and have me a mobility play date while watching my DVR’ed episodes.  Sure, I am borderline cheating on Miss J with the lacrosse ball and foam roller; however, I will skirt the line of infidelity if it means another 5lbs on my snatch day.

I guess what I’m saying is if it is important to you, do it every single day.

Coach G(oing to work on my mobility)

By | 2017-04-25T14:38:53+00:00 November 9th, 2011|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Samantha November 9, 2011 at 11:34 pm

    This is true. Great post. I gave myself a goal of trying to do one strict pullup every time I got to the gym. After about a month I eventually got it. Then I said 3, then 5. I try to make myself do it every time I come in (pre-metcon is much better if you can remember). Now that I have strengthened my pullups, I do 5 every time plus dips at home (kitchen counter corner) so that I can accomplish my next goal of a muscle up.

  2. Braers November 10, 2011 at 10:26 am

    As always: well written, Grant.

    (He’s gifted in another field, and another field?)

  3. Coach CBo November 10, 2011 at 12:05 pm

    A perfect example of hitting those weaknesses every day….Braers hits his overhead squat on a daily basis. And look what it’s gotten him. I saw him OHS 100lbs last month! Way to go, Braers! A 50# PR!

  4. Rachael "aka" Diva November 10, 2011 at 1:52 pm

    Sam, I have watched you go after your goals every time you are in the gym and you are the perfect example of what a crossfit hero is. Great job and keep up the hard work.

  5. crossfitktown November 10, 2011 at 2:20 pm

    Sam is a perfect example, indeed. Another one is Athena and her muscle up trials. I just wish she’d do more ring pull throughs, dips, and supports. :D


  6. Brandon November 10, 2011 at 4:37 pm


    All kidding aside, I PR’d my OHS at 205 tuesday night. I know, nothing huge, but it’s a long way from where I was last year this time…

    Also, I hate you.

    Double also, I will be in town this weekend and we are playing golf on sunday. Do not argue. Make it happen.

  7. G8r Dave November 10, 2011 at 6:26 pm

    And Book Club on Monday at Nicely’s Tavern…OPEN NIGHT! Interested in joining? Come check it out. We will be voting on the next book…a classic by a chap named Michael Crichton.

  8. Coach CBo November 10, 2011 at 6:45 pm

    Love yew, Braers

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