The is a little thing called virtuosity in this world of crossfit.  Honestly its kind of a lost art.  Virtuosity is the act of doing the common, uncommonly well.  The reason i call this a lost art is because many people blow right past the idea of perfecting the basics.  Does that make sense?  Why would you not care about mastering the basics?  Well mostly its because of instagram and facebook.  Daily there are people do amazing things.  They are lifting massive weights, they are doing crazy gymnastics, they are like straight out of a comic book.  And because everyone wants to be a someone, others will try to do the same thing.  Now im not saying not to go out and make your mark doing something awesome.  But how often do yo see a post of a perfect squat?  Or a perfect push up?  Or a perfected pose running stretch?  You dont.  Its not flashy or exciting but if you dont have these perfect movements then ALL the moves that are attached to, or have these as parts of of other complex movements, will be crap.  You wont be able to lift as much, move as fast, jump as high all because the foundationary pieces arent tended to or perfected.  They have to be JUST as important as the cool moves you are trying to do. Dont blow off time and forget them.  We do Our warm up each and EVERYday.  In that warm up are the 6 foundationail moves that if you put them together you basically have all the moves you will do in crossfit.  So the next time you are in the gym, prctice your virtuasity.  Be uncommonly good at he common!:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Technique Thursday

.......Take 15 mins to work on Single Under, Double Under and Tripe Under Technique

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then...

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3 Rounds for Time: (14 min limit)

.......15 reps Box Jump (34/30, something high!)

.......10 reps Hang Power Clean (225/155, wt to get 7-12UB)

.......5 reps Bar Muscle Ups

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MWOD:   prepping some low back pain

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