Fri – 11/10/19


“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives.
We are quick to see that we need more practice reps on the double-under to get better.
Can we be just as quick to identify we need more repetitions on being more forgiving?
On being more receptive to feedback?
On maintaining an open-mind, despite having our own strong opinions?

These are attributes we all want, and agree that we should work towards.
But just like the double-under – they too need hundreds, and thousands, of repetitions.
And even when we think we’ve got it down, the moment ease off the repetitions… away goes the skill. “I lost my double-unders”. The most challenging skills in life are highly perishable.

What qualities outside the gym, could use more repetition?
Our first step here is taking the critical look on ourselves.
We do it often from the athletic standpoint, identifying our weaknesses.
Let’s now do the same, but from a character standpoint.

And much like how we would pick up the jump rope and get to work… let’s do the same.
Seek out the repetitions.

Warm Up

  • 200m Run
  • 10 Mountain Climbers
  • 10 Hollow Rocks
  • 10 Active dive bombers
  • 10 Cossack Squats
  • 200mRun

Double Dumbbell Warmup

5 Romanian Deadlifts
5 Double Dumbell Russian Swings
5 Double Dumbbell Hang Cleans
5 Strict Press & Reach
5 Pausing Front Squats

WOD – “Double Fist” – For Time

For Time:
400m run

Double Dumbbell Deadlifts
Double Dumbbell Push Press

800m run

Double Dumbbell Deadlifts
Double Dumbbell Push Press

400m run

Leave a Reply