[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Strength
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Power Snatch + Hang Squat Snatch
Work up to a moderate single. Feel a little weight but no misses, dialed technique.
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete for time:
20 Burpees
30 Deadlifts, 60% of your 1RM
40 Standing Lunges
50 Box Jump Overs, 24″/20″
40 Standing Lunges
30 Deadlifts, 60% of your 1RM
20 Burpees
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2017/02/Photo-Feb-07-6-06-51-AM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Libby getting her first muscle-up!
[rs-space space=”30″/]
Hard Work Always Works
There’s a well known and well respected fire instructor who coined the term “hard work always works.” This is true in many places, including the CrossFit gym. When I heard that Libby got her first muscle-up on Friday I thought of these words. In the picture you can see Josh standing there. In the video you can hear Josh yelling cues at Libby. Lauren captured the moment on video and immediately sent it to all the coaches. Why? Because we have all been watching Libby come in and work on getting that very first muscle-up for months upon months. She would come in during open gyms and set up some rings and go to work over and over. Working on the most basic and boring parts, working to improve. Anytime we found a new progression or a new skill to build strength in the turn-over, we’d share it with her. She was always open to the input and would always try these things. Sometimes they were beneficial to her progress, sometimes not. Regardless, she would try.
I was talking with Libby during a recent open gym, where of course she was there working on muscle-ups! She was getting really close that night and as we talked, her attitude was completely positive and she told me that she had set the goal of getting a muscle-up before the open. Instead of saying “the Open is almost here, I don’t know if I’ll make it” it was “there’s plenty of time, it’s going to happen.” Well on Friday it did. Hard work always works.
Pretty soon Libby will be linking muscle-ups and when someone sees her, they might foolishly think that some people are just good at gymnastics skills. Unfortunately what they won’t see is the hours upon hours of practice it took for her to get there, because it might serve as an inspiration to them. I know it has to us coaches, and hopefully it has to you too. Hard work always works.
Congratulations Libby, that moment was hard earned. We can’t wait to see what’s next!
