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The Novice Effect and the Inherent Problem with Becoming a Veteran

It’s no secret that the longer you do something, the harder it is to improve. It could be anything, playing the violin, CrossFit, or a sport. When you first start you improve drastically, everyday, and it’s noticeable. The longer you go on, the harder it becomes to improve. There are many causes for this, but in strength & conditioning we call it genetic potential.


The closer you get to your potential, the harder it becomes to break new ground. As you get to this point you need to do a few things. First, realize that you are not going to progress as quickly. You simply aren’t suppose to set a PR on everything, everyday. True progression for experienced athletes doesn’t work that way. We could spend a lot of time going down that rabbit hole, but we’ll stop there for now. Second, realize what you are struggling with the most, what your goals are, and what needs to be done to optimize your performance. Is it technique, strength, endurance, a combination? Is it nutrition or recovery? The list goes on. Once you know your goals and what it’s going to take to get there, you have a decision to make. Plan on meeting those goals and dedicate yourself to doing so.

If you don’t make a concerted effort to reach your goals, you can not be upset that you did not reach your goals, but rather that you didn’t make the effort to do so.

“Dreams without goals remain dreams, and fuel disappointment. Goals cannot be achieved without discipline and consistency.” – Denzel Washington

For more on this, read this article about improvement in CrossFit.


Power Snatch + Snatch + OHS – 5 sets to find heavy single

3 Rounds for Time (20 min cap):
15 Burpee Pullups
15 Front Squats (135/95)
15 Over the Box Jumps (24/20)
For Rx, the bar should be about 6″ above max reach. To scale, use a bar just short enough to allow for chin over bar, if you cannot get chin over shortest bar, get as close as possible. No band. 


5 Rounds for Reps:
Max Unbroken MU
Rest 1 min
60 Sec L-Sit
Rest 2 minutes

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