The Pursuit of Mastery

nick_ohs

09 member Nick Jones, once sent me a cool link to 10 books every coach should read.   I was glad to see that out of the 10,  I’ve either read them, or read a similar book.  One of the similar ones I’ve been reading, is the book Mastery, by George Leonard.

Drawing on Zen philosophy and his training in the martial art of aikido, Leonard shows us how the process of mastery can help us attain a higher level of excellence and a deeper sense of satisfaction and fulfilment in our daily lives; whether in your career, your relationships………or even your fitness…..???

With the exploding popularity of CrossFit we have more people than ever, interested in trying this new ‘fad’ training program out….  It is so common for people to want to bypass our Fundamental classes and jump straight into regular training because they either a) did some cleans when they used to row in high school, or b) are ‘pretty fit’ already, or c), “isn’t The Open starting soon, I think I have a shot at getting to The Games, so I need to get started training asap………”

This is not the road to mastery.  No matter how good you are, you can always do more work on the basics.  And over the past 18months, we’ve actually made it harder than ever to get into our classes, without a significant amount of time spent developing the basics first.

Is this more expensive?  Yes.

Does it mean we only get people who are coachable, want to be here, and will be a fantastic addition to our community? Definitely.

Does it mean faster learning, better progress, and injury prevention?  Absolutely.

Do we as coaches get to better know the strengths and challenges our new members face?  Yep.

Do you as veteran members get a class coaching environment that doesn’t have to cater to the rank novice, meaning you continue to get the attention you deserve?  This is a biggie, and heck yes you do.

I often compare our CrossFit gyms to a dojo.  You are training with us to achieve your black belt in fitness.  To the outsider looking in, that might seem hilarious, but those of you who have been doing this for even a short while, now know what it takes to truly master movement in all the realms of gymnastic, weightlifting and monostructural.

Action hero Steven Seagal - might make crappy movies, but he dedicated his life to the mastery of aikido, becoming the first foreigner to operate an aikido school in Japan....

Action hero Steven Seagal – might make crappy movies, but he dedicated his life to the mastery of aikido, becoming the first foreigner to operate an aikido school in Japan….

And just like in a dojo, there is a lot of emphasis on consistent practice of the basics on the road to the more complex movements and heavier weights.

All respected black belts take pride in regular practice of their white belt drills and forms.  In fact, they consider mastery of the basics to be as essential part of attaining true mastery of the black belt level movements and mastery of themselves.

You should be doing the same.   Even if you feel like you’ve got the basics down, it’s great to take the time to refocus on the ‘white belt’ moves.
PERFECT air squats, PERFECT pushups, PERFECT pullups, and eventually you’ll have PERFECT muscle ups, overhead squats and snatches too.

NB: A reminder about our beginner CrossFit program, Fundamentals, it starts with at LEAST two weeks of PRIVATE training.  Graduation from Fundamentals to our full class schedule occurs when the athlete understands our training program and class structure, they can perform all basic movements and understanding how to optimise movements for their ability.

This ensures that everyone can learn at their own pace, and make the best possible progress in their first few months of training.

If as a veteran member, you are feeling a little FOMO about this, I can understand!  Plus if some of these newbies are catching up to you and maybe even passing you by, it might be tough to take!!

But worry not.  If you’re interested in spending some one on one time with a coach, we can make that happen.  Whether it’s to finally dial in that snatch or pullup technique, to get a better idea of how to optimise the strength piece in class and the technique to build to a max lift, or to learn some more advanced gymnastic skill, we can help.

1. 4 Sumo Dead
2. 6 Strict Pullup
3. 8 DB Power Snatch + Reverse Lunge
4. 100m Medball Run/Row
5. REST
Alt EM x 35 (7 rounds)
“Cheap Tequila”
In 3 minutes:
50 Double Unders
12 Cleans @ 45-50%In 3 minutes:
50 Double Unders
9 Cleans @ 55-60%In 3 minutes:
50 Double Unders
6 Cleans 65-70%

In 3 minutes:
50 Double Unders
3 Cleans 75-80%

A1.
Split Squats
5 x 6-8 reps e/leg, building
A2.
Hanging Knee Raises
5 x 10B.
EM x 6
O. 10 DB Rows
E. 15 WallballsREST 3mins

EM x 6
O. 10 Burpees
E. 15 Russian Swings

A.
O. Chin over bar hold
E. Ring Support
EM x 8B1.
HOH Sled Pull
4 x 20m, building
B2.
Hollow Hold
4 x maxC. Accessory
25 Bench Press
50m Deadball Carry
100m Farmers Carry
2 sets, for quality
A1.
Cluster
Build to a heavy 1.1.1
A2.
Strict Pullups
Sets of 3-5
A3.
Kipping Bar Swings
Sets of 10B.
GIRL FRIDAY
‘Slam Fran’
21-15-9
DB Thruster
SlamballC. Cooldown
200m Walk
10 Walrus e/arm
10 Down + Up Dog
10 Rotating Wall Bridges
1. 4 Sumo Dead
2. 6 Strict Pullup
3. 8 DB Power Snatch + Reverse Lunge
4. 100m Medball Run/Row
5. REST
Alt EM x 35 (7 rounds)
In 3 minutes:
50 Double Unders
12 Cleans @ 45-50%In 3 minutes:
50 Double Unders
9 Cleans @ 55-60%In 3 minutes:
50 Double Unders
6 Cleans 65-70%

In 3 minutes:
50 Double Unders
3 Cleans 75-80%

A1.
Bulgarian Split Squats
5 x 6-8 e/leg
A2.
L-hang
5 x maxEM x 6
15 TTBREST 3mins

EM x 6
25 Wallballs 9/6kg

A.
O. Rope Climb
E. HS Walking
EM x 8B1.
Pendlay Row
4 x 10, building
B2.
Weighted Ring Dips
4 x 5-8C.
25 Pushups
50m Deadball Carry
100m Farmers Carry
2 sets, for quality
A1.
Cluster
Build to a heavy 3 tap n go
A2.
Bar Muscle Ups
Sets of 3-5B.
GIRL FRIDAY
‘Fran’
Thrusters 42.5/30kg
PullupsC. Cooldown
200m Walk
10 Walrus e/arm
10 Down + Up Dog
10 Rotating Wall Bridges