We are completely impatient beings.  Sure we live in an instant gratification society with quick convenience and it seems that because we get things at the touch of a finger, we feel it should be like that for EVERYTHING.  It doesn't work that way and it NEVER has.  There was an old Chinese movie from 1976 called the Challenge of the Masters.  It's about a young karate student that wants to avenge the death of a friend.  His father refuses to train him and so he goes to see a master who can train him.  It takes months upon months.  He would constantly ask the master how long it took him to learn this or that particular skill.  The master would just laugh in the classic old karate movie laugh!  As he gets better and better, he asks the master how much longer it will be before he is "good".  The master laughs and says that he will never become "good".  That there will always be room for improvement and skills that need to be fixed or worked on.  CrossFit is no different.  Think about all the things we do.  CrossFit has taken all the best of all the fitness programs and put them all into one thing.  We have multiple movements from the classic cardio-respiratory world, the gymnastics world, and the weightlifting world.  And then this is what happens:  You hop into a CrossFit program and instantly get good at some things.  Usually its because these were things that you were already good at compared to the other things.  And because of all of your, almost daily but pretty much weekly, PR's, you get confused about why you cant do this movement or that movement.  It's confusing how some of them were so easy to get and others seem impossible.  You can NOT get frustrated with this.  The is the nature of the beast.  When you first start there are so many massive errors in your movement that are happening.  You make one change and your ability jumps up.  Then you fix another and BOOM.  PRs again.  After you do this for a while and get the main fixes complete then you start to realize that plateaus start to happen.  Frustration sets in. But now is the time where, honestly, you finally are getting to a point of having a basic foundation.  Here is where you need to really start to work on the movement patterns of the skills.  This can take years.  Once you have these finer skills and movements fixed then it's about building the strength to be able to apply more to the movement.  Strength builds up.  This takes time.  Then its back to the movement.  You already hit the gross movements, then basic movements, to the finer movements, and now you are on the minut skills.  These are the things that help to make the movement as perfect as it can be.  Again this takes years.  For some lifters, even if they have been lifting for 10-15 years, they may not see a PR, for a couple years at a time.  Again, you cant get frustrated.  It's all part of the process.  So if you hit an unexpected PR, be fired up about your PRs!  If you don't hit one then don't even worry about it.  Just be DILLIGENT about the process and keep working for perfection.  It's not about doing more weight or more volume, but more perfect movement.  :)




Complete the Following:

Push Press Three's

10 min EMOM:

.......Min 1) 3 reps @ 55%1RM

.......Min 2) 3 reps @ 65%1RM

.......Min 3) 3 reps @ 75%1RM

.......Min 4-10) 3 reps @ 85%1RM






5 Rounds for Time:  (15 min Limit)

.......20 reps Pull-ups

.......40 reps Double Under (2:1 Singles)

.......10 reps Dead Lift (315/215, 70%1RM, wt to get 20-24UB)



MWOD: banded pvc pipe external rotation, foam roll backs, lats and calves