Workout of the Day:
Level 3
3 Rounds of:
Run 400m
15 Snatches (35Kg/20Kg)
9 HandStand Push Ups

Level 2
3 Rounds of:
Run 400m
15 Overhead Squats (35Kg/20Kg)
9 Ring Dips

Level 1
3 Rounds of:
Run 400m
15 Front Squats (35Kg/20Kg)
9 Push Ups

(congratz photo)

First This, Then That – Will

You have to learn to count before you learn addition. You need to know addition before you start worrying about multiplication.

You need to be able to reliably identify the letters of the alphabet before you start learning how to spell. You’ve got to be able to spell before you worry about writing sentences.

These are very, very obvious things that no one in their right mind would argue with. So what has this got to do with being a badass, weight-lifting gymnast with the lungs of a porpoise?

Well, guess what, before you snatch your bodyweight you’re going to have to get to grips with a couple of basic concepts – how to set your back when picking up a weight, how to squat, how to support weight overhead, how to hold your midsection rigid, how to move explosively with weight, how to pull yourself under a bar and about a dozen other equally important concepts, each one of which could warrant months of work all by itself.

Before you start worrying about ring dips and handstand pushups, you’d better be pretty damn good at pushups (Real pushups that is. You know, the ones where you don’t cheat).

And you better be able to shift some decent weight in the deadlift (twice what you weigh is a good mark) and make it look like nothing before you start worrying about doing 45 reps at 100kg as fast as possible.

First one thing, then the next. You cannot skip steps and expect anything useful to happen.

Young Billy does not go straight from learning his “1-2-3″s to solving partial differential equations in three variables, and you don’t go straight from learning to squat properly to Snatching 60kg 30 times against the clock.

Far, far too many people who start doing CrossFit don’t respect the basics – they’ve seen a load of videos of sexy people throwing weights over their hands and swinging wildly from gymnastics rings and they want to do that! NOW!

Sadly, the Magic Pill still hasn’t been invented and you’re still going to have to invest hundreds of hours in mastering the basics before you start doing the fancy stuff. That may not sound very exciting, but it’s true dammit, and I care about you guys too much to lie to you.