There is a famous quote by Bruce Lee, “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!”  One of the big points of our CrossFit Level 1 Trainers Course is the importance of virtuosity.  Which, as defined at that seminar, is doing the common, uncommonly well.  We always struggle as coaches with explaining exactly what that means and how it applies to what we do everyday.  Today I will try to explain it a little more in detail.

It is sometimes hard for a new beginner to come in to the gym and see all the various things we do and not get excited about the prospect of doing those same movements, not realizing the skill and practice it took to get to get to that point.  Let’s take muscle ups as an example.  It is very rare, yes I know it does happen, that someone comes in and hits bar or ring muscle ups on their first day.  Most people have had to perfect, in the following order to attain muscle ups; five strict pull-ups, kipping pull-ups, chest to bar pull-ups and then finally muscle ups.  If you do not come from a strong base of pulling strength, it can take quite some time to get to five strict pull-ups.  They should however be performed before advancing.

Another example would be the olympic lifts (Snatch/Clean and Jerk).  Mat Fraser once said the best part about olympic lifting is you can always have a better pull, always keep the bar closer and always improve on your olympic lifting.  This is never more apparent then when we drill the Burgerner warmup.  Yes it is with a PVC Pipe only, yes it is easy to let your mind wander and go through the motions; however, if you drill the warm up with the intention of dialing in your footwork, pull and other positions you will get better each time you do it.  Essentially, you are practicing one kick 10,000 times.

Thanks for reading this week, as always I can’t doesn’t exist.  Be on the lookout for more 2017 information to go with QuickFit, maybe some challenges?

Jay Glaspy

JG3 Fitness

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JG3 Fitness

1318 Sycamore Streeet
Fremont, OH 43420


  • Training Hours
  • Mon - Fri
    • 5:00 AM - 7:00 AM
    • 9:00 AM - 10:00 AM (No T/Th Class)
    • 4:00 PM - 8:00 PM (Friday 4/5 only)
  • Sat
    • 9:00 AM - 10:15 AM

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