Do the common uncommonly well…

In the August 2005, Greg Glassman sent an open letter to CrossFit Trainers about fundamentals, virtuosity and mastery. Virtuosity is defined in gymnastics as “performing the common uncommonly well.”

This seems like a simple concept. The challenge is, there are so many complex movements in the CrossFit program. The double under, snatch or muscle up are defining movements that separate the beginner from the advanced. It is very tempting to jump ahead and focus on developing these advanced skills while neglecting the details of a perfect air squat. The CrossFit environment is competitive. The desire to compete with your peers creates intensity. Intensity drives results. However, the lack of attention to details and mechanics creates stumbling blocks in the long run. Take the time to practice the basics. Perfect the. Understand the details. Ask questions and apply new information. Did you know there are 23 points that make up a perfect air squat?

Today’s WOD:

OHS 5 x 5

Then…

9 Squats / 6 Kettlebell Snatch (50/35) – 9 Minutes AMRAP

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Our community is awesome!

The most amazing part of the CrossFit I-5 program is it’s community. The relationships being built inside and outside of the gym are priceless. Over the past few weeks we have been gotten together to support one another at several different events. CrossFit I-5 is a really fun group. Over the past few weeks we have been to fitness expo’s, CrossFit competitions, 5 & 10K runs, competed in internal challenges, participated in seminars and today we conquered the bowling alley! I am looking forward to what the new year will bring!

CrossFit I-5 at Saddleback Lanes

Today’s WOD:

CrossFit I-5 Rest Day

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Break out of your routine…

It takes courage to face new challenges. It much easier to stay in the routine you follow each day. Routines rob you of your opportunity to grow, overcome fear and gain new life experiences.

This is relevant in every area of life, business, relationships and even your exercise program. Breaking out of your routine builds awareness of the areas that need improvement. It also gives you opportunity to discover how good you really are. There is great satisfaction in knowing you took down a new challenge. Get out there. Go for it.

What is one thing you would like to try in the next 30 days?

Today’s WOD:

CrossFit I-5 will be bowling. Join us for the fun.

Saddleback Lanes
25402 Marguerite Parkway
Mission Viejo, CA 92692

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes

The Power Clean

The power clean is weight training movement where the lifter jumps the bar up from the ground and cathes it at the shoulders with the athletes thighs above parallel.

The power clean is a very explosive movement that requires several muscles and joints to fire at one time. The power clean is commonly found in athletic training arenas because it mimics the movements found in many sports. The power clean devolops explosive power in sprinting and jumping. This is a complex movement that will take time to master however the benefits far out weigh the work. The power clean will also develop power, speed, balance, accuracy and grip strength.

Try something new…

“One must learn by doing the thing, for though you think you know it, you have no certainty until you try.” Aristotle

As a father I encourage my children to continually try new things. I want to see my children find out about themselves. I believe there are valuable life lessons in trying new things. What if you can be dramatically good at something but you never gave it a try? Regardless of how challenging this may seem, there are many benefits to trying something new. You got to have courage and be willing to step out of your comfort zone.

Trying something new builds courage to face other tasks. Trying something new forces you to grow. Trying something new brings excitement into your life. Trying something give you confidence. Trying something new sets a great example. Trying something new will help you find your passion in life. Trying something new is a learning process. Trying something new make allows you to live with no regrets.

This applies to every area of life… Career, relationships, personal time, exercise, nutrition, fitness, etc. What is one thing that you have always wanted to try?

Today’s WOD:

400 M Run / 12 Toes To Bar / 7 Shoulder to Overhead (155 /125) – 5 Rounds for time

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Take time to reflect

Take time today to be alone and reflect om your life. Time alone can be very productive and can have a very positive impact on your mental health and wellness. Use this to take inventory of your life?

Are you moving in the right direction? Are you working towards a positive end result? What are the things that make you happy? What relationships would you like to strengthen?

Today’s WOD:

CrossFit I-5 Active Rest Day or Body Weight WOD

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca.
Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance
High Intensity Functional Fitness ~ Personal & Group Fitness Classes