Virtuosity is defined in gymnastics as “performing the common uncommonly well.”- Greg Glassman

Coach Greg Glassman, creator of CrossFit, defines virtuosity as "performing the common uncommonly well."  Many of the movements and exercises we perform in our workouts may make you uncomfortable.  I have seen the concern in your eyes as we introduce new, unfamiliar exercises.  The beauty of CrossFit is that we all get to experience that as we progress.  We all feel the challenge of doing a lift or a run that makes us feel uneasy.  Continue in your quest for elite fitness by allowing yourself to focus on doing the small things well.  Allow yourself to make mistakes and listen to your coach as you develop.  Every virtuoso piano player began by playing something like Twinkle, Twinkle Little Star.  

In CrossFit, we seek virtuosity in 9 fundamental movements:

Read Coach Glassman's article about virtuosity in CrossFit Journal: library.crossfit.com/free/pdf/Virtuosity.pdf

Determine a skill in which you want to develop virtuosity, both inside the school and outside.  Today we are doing muscle ups, a gymnastics movement that requires technique as well as strength. 

TODAY'S WORKOUT

30 Muscle-ups for time

(Sub 3 pull-ups and 3 dips for each muscle up)

 Watch this video for an example of a muscle up performed with virtuosity.

ENDURANCE WORKOUT

3+ hours after the main workout, choose ONE of the Following:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries