WOD: 9.23.13

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

~Greg Glassman



“Push-up Virtuosity”

Perform 100 Push-ups scaled to the highest level of your ability. (Push-ups may be done on the knees or with a box, but once a standard is established do not deviate from it.) Each time that you stop or break form Run 200 meters)
For Virtuosity and Time
Virtuosity is defined in gymnastics as “performing the common uncommonly well.” But more importantly, more to my point,…it is always the mark of true mastery (and of genius and beauty).
There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.
The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.
~Greg Glassman

Push Up Progression Pt.1


Push Up Progression Pt.2


Push Up Progression Pt.3