#1 CrossFit Skill Everyone Must Have


Patience is the most important skill

An interesting thing happens when you actively work on patience – everything else improves. I remind myself that fitness is a lifelong journey, and that I need to be patient with myself. A full squat snatch or muscle-up did not come within weeks. It probably took years of progression. Imagine how long it took you to get your first pull-up? Now, how much longer do you think it’ll take to get that muscle-up.

Even now as I see that my lifts may not be as heavy or as fast as they were, as long as I am striving to be better then yesterday is all that matters to me.

In CrossFit perfection does not exist. We strive not to be the most perfect at one thing but to be great at many things.

As CrossFitters this is what makes us better people. We’re able to look in the mirror and see that we’re not perfect and there’s always something to learn that day. Which is probably why I enjoy hanging around you all at the gym. The gym is filled with people that are working day in and day out to be more than just okay some day, but strive to be great at something. Every. Damn. Day.

Workout of the Day 3/30/2015 – Monday


CrossFit Total
Back Squat 1
Shoulder Press 1
Deadlift 1

Take 1 hour to find your 1 rep max in each of the 3 lifts. Rest as needed between lifts. You can do them in any order you choose, but once you move on to another lift you can not go back and make another attempt at the other lift(s).

CrossFit 101

Hang Power Snatch 5 x 5

3 Rounds:
400m Run
10 Hang Power Snatch
20 Air Squats