As you start you journey into the world of a CrossFit athlete you may be a bit overwhelmed at first.  What type of shoes should I be wearing?  They tell me to eat nuts but not peanuts?  Did Fran steal from the gym, why does everyone hate her?  I too, was once a newbie and asked myself these same questions.  What are even harder to comprehend are all the different movements, skills and exercises used in CrossFit.  If you are like most new athletes to CrossFit you get excited about learning all the fun new movements we incorporate, and you start envisioning yourself doing muscle-ups, body weight snatches and setting gym records.

It’s great to see new athletes get excited and start setting goals, but one of the biggest problems I always see is an athlete who wants to run before they can even walk, or in our case, wants to walk on their hands before they can hold a free-standing handstand.  New athletes don’t take the time to master the basics; everyone wants to jump right to the big sexy moves that get the applause from your peers.

“Do the common, uncommon well,” Greg Glassman, the founder of CrossFit once wrote.  That was the best lesson I learned when I was new to CrossFit and it still holds true.   Take your time to master the fundamental movements.    If your air squat isn’t close to perfect, you will never have a huge back squat.  If you can’t do pull-ups, there is a good chance you can’t do muscle-up either. This is also great advice for veterans as well, as it can take thousands or repetitions before you master the movement so be patient and success will come.

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


Single arm bicep and double arm bicep curls, Ben F and Daniel master the basic.

Workout of the Day

3 rounds for time of:

10 OH Squats (135/95)

50 Double Unders

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