Friday 120427



Complete 10 rounds for time of:

5 Thrusters, 115#/80#

10 Pull-ups

Sprint 100m

Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

We often get asked a variation of the question: "how long will it take for me to get good at _______?" Everyone is different, but it always comes down to these simple steps: mechanics, consistency, intensity. That's the order of progression for what we do. First you have to get your mechanics dialed in. How to perform the lift, how to move your body, how to be as efficient as possible. It takes time to grasp the understanding of these things. Some movements come faster than others. Are you listening to and trying to hit the cues and focusing on learning – really learning the movement? Next is consistency. You have to be here. It doesn't matter how many times you hear it or read it, unless you practice it regularly, it ain't going to happen. It doesn't matter how many CF sites you look at or how many videos you watch. Unless you actually do it, and do it often, it's not going to click. Are you coming in 3 – 4 times a week or 3 – 4 times a month? Finally comes the intensity. You have the movement down, you've been practicing so it becomes unconscious. Now it's time to bring up the load and/or bring up the speed. If things get sketchy and fall apart, we back off a little, and tighten it up, and then go after it again. Are you adding load or going faster when it's appropriate, or are you choosing a load you know you can do unbroken or pacing a workout so you don't have to "go there"?

It's a given in this world that nothing worthwhile comes easy. Same is true in here. If you want more out of it, you have to put more into it. Today when you look at that WOD on the board, think about what you're after. Then go after it!

1 thought on “Friday 120427”

  1. Carolyn Harding – Razzaaq and Mashawnta,Thank you for letting me be part of your day. Love all the petiurcs. They really are great shots. Again congratulations to you bothLove always,Aunt Carolyn and Uncle Ed

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