January 5, 2019

“I fear not the man who has practiced 10,000 kicks once,
but I fear the man who has practiced one kick 10,000 times.”
– Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives.
We are quick to see that we need more practice reps on the double-under to get better.
Can we be just as quick to identify we need more repetitions on being more forgiving?
On being more receptive to feedback?
On maintaining an open-mind, despite having our own strong opinions?

These are attributes we all want, and agree that we should work towards.
But just like the double-under – they too need hundreds, and thousands, of repetitions.
And even when we think we’ve got it down, the moment ease off the repetitions… away goes the skill. “I lost my double-unders”. The most challenging skills in life are highly perishable.

What qualities outside the gym, could use more repetition?
Our first step here is taking the critical look on ourselves.
We do it often from the athletic standpoint, identifying our weaknesses.
Let’s now do the same, but from a character standpoint.

And much like how we would pick up the jump rope and get to work… let’s do the same.
Seek out the repetitions.

Saving Grace (AMRAP – Reps)
30min AMRAP
Teams of 3

3 Rounds:
60 Kipping Handstand Pushups
20 Bar Muscle-Ups

Directly into…
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/125)
30 Clean and Jerks (205/145)

*Begin with first weight if all reps get completed before 30min

Rx (OPEN): As written
Rx (PERFORMANCE): C2B, 75/55, 95/65, 115/80, 135/95, 155/105, 185/125
Scaled: (FITNESS): Hand Release Push-ups, jumping pull-ups, 65/45, 75/55, 95/65, 115/80, 135/95, 155/105

Target: 100reps plus
Next Level
Rope Dash (Time)
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

Rx: As written
Scaled: 10-8-6-4-2 Ring Rows, 10/8 cal bike