Wed – 07/24/2013


Coach Glassman (Founder of CrossFit) on Virtuosity

“Virtuosity is defined as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly,
more to my point, virtuosity is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art,
whether learning to play the violin, write poetry, or compete in gymnastics, to
quickly move past the fundamentals and on to more elaborate, more
sophisticated movements, skills, or techniques. This compulsion is the novice’s
curse—the rush to originality and risk.”

Master the basics; squat press, deadlift, swing, pullup, etc. Mastery of the basic movements will lead to success in advanced physical abilities.


Extra) Power Clean & Push Jerk 5X2
Rest 10 seconds between heavy singles

1) Hang Snatch + Snatch 6X1
Rest 2 minutes

2) Five rounds for time of:
10 Hang Power Snatch (95/65 lb)
30 Double-Unders

Competition Training

1) Front Squat 5X1
Rest as needed. In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

2) Power Clean & Jerk 5X2
Rest 10 seconds between heavy singles. Rest as needed.

3) Clean Pulls 3X2 @ 110-115%
Rest 10 seconds between heavy singles. Rest as needed.

4) Three sets for times:
6 Ground to Overhead (185/135 lbs)
12 Over the Box Jumps (24″/20″)
24 Kettlebell Swings (32/24 kg)
50 Double Unders
Rest 3 minutes

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