Work + Time = Success


Many years ago when LAX CrossFit was in its infancy and CrossFit in general was still pretty new, there weren’t many resources around to show us pull-up progressions or Snatch techniques.  Many times members would just stay after class and try to figure out how in the hell its possible to get a ring muscle-up. And at that time there were probably 3 members that did. But that didn’t stop most athletes new to the game. We came in early to practice kipping and stayed late afterwards to get in those 40 extra pull-ups to get that elusive chest to bar pull-up.

99% of the members you see today that have pull-ups, muscle-ups, an overhead squat or even 1.5 pood kettlebell swings didn’t have them when they first started. Guaranteed. It took many months of letting go of all ego, doing lifts with empty barbells and staying after class to get extra strength work in.

If you currently stand frustrated of why you can’t get this or can’t get that like the guy or girl next to you, at one point they too were unskilled, weak and a little frustrated. But you have to put in that little extra to be a little better.

Here’s a little video of the best putting in time after his team’s loss to Miami.

Workout of the Day 6/16/2015 – Tuesday


Power Snatch + Overhead Squat 4 x 2

For Time:
60 Bar Facing Burpees
30 Overhead Squats (105#/70#)
10 Muscle-Ups

Time Cap: 20 minutes.

CrossFit 101

Push Press 5 x 5

Go heavier than Shoulder Press from 6/3/15.

10 Wall Balls
10 Pull-Ups
10 Hand Release Push-Ups