Monday, September 11

A huge thank you to everyone that helped out with the American Open over the weekend. Events like this would not be possible without the volunteers, and your support helps us secure big events in the future. Thank you!

I just happened across the video below and it demonstrates an idea that we all can benefit from. It has nothing to do with CrossFit or weightlifting, but it shows that the best, in any craft, focus on the fundamentals and doing things the right way.

We tend tot think that once people make it to the Major Leagues they've probably mastered the basics, but the best of the best continue to drill that stuff. There is always room for improvement and it all starts with fundamentals.

As soon as we start to think we've mastered something we lose. Never stop pursuing excellence and never get "too good" to go through the fundamentals. We can apply these techniques to everything we do. But in the gym it's easy to see how focused work like this can make us better. Every air squat in a warm up, every bar position, every kipping swing - if we apply this amount of attention to each of those movements we will have no choice but to get better.

It doesn't matter if you like baseball or not, if you watch the video you will see experts refining their craft. We can all learn from an expert in any field by watching them work. Be inspired by their attention to detail and start applying some of that inside and out of the gym! 

(Oh, and a fungo is the lightweight bat he uses in the drill!)


Workout for Monday, September 11
EMOM for 5 min
2 Deadlifts @ 80%
Rest 1 min
EMOM for 5 min
3 Deadlifts @ 75%
Rest 1 min
EMOM for 5 min
4 Deadlifts @ 70%

4 Rounds for time
6 KB Overhead Lunges w/ Right Arm
6 KB Overhead Lunges w/ Left Arm
12 Hand Release Push Ups
Run 400m
*Alternate Legs on lunges

CrossFit 616