Monday, November 26, 2012


Every :30 for 5 Minutes

1 Clean @ 80% of 1RM


5 Rounds

10 Hang Cleans (135/95)

20 Hand Release Push Ups

30 Box Jumps (24/20) (Games Standard)


Last week I mentioned virtuosity- doing the common uncommonly well.  Coach Greg Glassman, founder of CrossFit, marks virtuosity as a supremely important element in CrossFit.  One must master an air squat before an overhead squat, an overhead squat before a snatch, etc.  Too often we rush through the basics, yearning to get to the high skill, flashy movements.  We must remember the importance of taking the time to master and practice the basic CrossFit movements and consistently strive for virtuosity.  Only then will we attain mastery- and it doesn’t happen overnight.

I was again reminded of this on Friday evening when Spencer Hendel strolled into CrossFit Hyannis.  For those of you who don’t know, Spencer placed 3rd in the Northeast region last year and 13th at the CrossFit Games- not bad.  As he went through the warm up every movement was executed with near, if not total, perfection.  Pushups- perfect.  Squats-perfect.  Muscle ups- don’t even get me started.  Then came time for the barbell warm up.  As Rich Moser looked on in wonder and awe, Spencer executed each movement flawlessly as if the bar was fully loaded- perfect dead lifts, hang cleans, front squats, and push presses.  Clearly he viewed this as not only a warm up, but yet another opportunity to develop mastery in these lifts.  Another reminder to myself, and hopefully all of us, of the importance to slow it down and aim for perfection.  Do the common uncommonly well.

Check out this video of Spencer getting after it:

It starts with a perfect air squat…

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