Credit Leah McCarthy

Credit Leah McCarthy

Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

15 minutes to establish a 1RM Hang Snatch (top of knee).


4 rounds for total working time of:

30 Kettlebell Swings 24/16Kg
15 Burpees
40 Double-Unders

Rest 1:1

How come she’s better than me? – Colm

“How come she’s better than me? I should be as good as her.” Sometimes, as a beginner to CrossFit, this thought can go through your mind. Sometimes we hear it too!

She’s done 200 hours more than you. Realise this for a start please. If you weren’t significantly better than you are 200 focused, coached, planned, dedicated training hours from now you’d be pissed, and rightly so. Give her her props for putting in the work you’re also about to put in. Use it as inspiration.

Very often the person you’re frustrated by because they’re better than you started off from a weaker/less coordinated/less fit position than you. We see this all the time as coaches and know from time and time again that you, in a few short months time, will be able to do things you don’t even think possible right now. You are going to astound yourself with what your capable of and what you’ll achieve. If we told you that someday you’ll be doing weighted pull ups, squatting well over your bodyweight, practicing a handstand push ups, etc., you’d laugh at us.

Don’t deny yourself that journey because you’re only starting. Or deny your training partner their props because there’s a current difference in abilities.

“Yeah but…” Anytime we hear this we know you didn’t really listen, maybe you were letting your frustration get in the way. Be honest, part of you was thinking it. This is very common, and natural tendency. We tend to consider ourselves to our peers. So when we step inside the training hall we see people and see all the similarities. “She’s not that different than me, so I should be at the same level as her.” It’s natural, only it’s not fair. They’re a different person, with a different set of circumstances. And some of that is going to manifest in what they can do and what you can do.

The flip side of this is that the higher quality the environment and training partners the better you’ll be. The highest person in the group raises the average. I get that that last sentence is tautology, hear me out. If all you see is girls hitting 40Kg Power Cleans, and that’s “heavy”, that subconsciously becomes the ceiling in the gym. If you’re in a gym where the “heavy” weights are approaching 80Kg, the expectation is that everyone should be striving for and able to hit those weights with enough work.

Now the argument can be made that some people will be at a higher level than others at this and everything else. There’s a ridiculous amount of factors which indicate where you’ll finish up. Which is a terrible phrase in and of itself as there’s no destinations really. Want to be ‘healthy’? Love and enjoy the process of training and recovering. This is a lifestyle.

Factors that will determine your potential include genetic dispositions such as muscle fiber types, bone lengths and thickness, joint angles, base rates of strength and aerobic capacity, and trainability of those attributes. Then there’s environmental such as training altitude, activity levels during your developmental years, past history and exposure to these movements, etc. These are not excuses for you to cling in on to, they are factors so bear consideration.

Factors that are under your control are your attitude, your nutrition, your mobility work, recovery work, coaches and training partners, stress relief methods, and technical focus on improvement. In terms of your individual journey, and how good you’re going to feel about your results, these are far greater than the hand you’ve been dealt up until this point.

Ultimately, it’s your journey. Use those who are ‘better’ than you as motivation and learning aids, and focus on what you can do to reach your goals.