CrossFit LA header
CrossFit LA Workouts CrossFit LA Kids BLOG
Friday, May 28, 2010

Doing the Common, Uncommonly Well

Posted by Andy Petranek

Have you heard this before? It's the definition CrossFitters use for the word "virtuosity". And how does it apply to CrossFit training? Master the fundamentals. And what does it take for mastery... 10,000 hours? For most of us, that's simply not possible... but what is?

Take the very basic CrossFit movements (i.e. squat, deadlift, pull-up, push up, handstand, box jump, row erg, etc) and study them... what does it take to do each effortlessly? What exactly should your body be doing to perform these movements with perfection? Where should your weight be distributed? What about your arm position, torso angle, breath, gaze, stance, grip, focus, preparation, timing, pelvic tilt, hollow or arched, depth, etc? Figure this out for each movement, and then practice, practice, practice... so that ultimately your body just does it, without thought, without mental effort, without the need to focus on various components... leaving you free to simply move.

This is virtuosity - doing the common, uncommonly well. Beauty... Grace... Ease... Effortlessness... Joy... and when done in the midst of a CrossFit workout, while under the pressure of the stopwatch - true mastery.

P1440296 P1440289
Ross flying. Leo levitating.

Today's Workout

"Not a Broomstick" Mile

For time:
25 Back Squats (45/33)
25 Front Squats
25 Overhead Squats
400m run
25 Shoulder press
25 Push Press
25 Push Jerk
400m run
50 squat cleans
50 squat snatch
400m run

Comments for: Doing the Common, Uncommonly Well

comments powered by Disqus

Facebook RSS Feed Google YouTube Twitter
CrossFitLA. Try us!
Est. 2004. Santa Monica, CA

CFLA makes’s 27 Most Innovated Gyms in America at #19. “...what makes CrossFit LA stand out from most gyms (CrossFit or not) is its programming. Developed by head coach Kenny Kane, the Mastery Training Template doesn’t just make you stronger and faster.  It goes one step further by emphasizing mental toughness, mindfulness and intention, skill mastery, CrossFitLA Imageconsistent growth, playfulness, and having fun along the way.”

Click here to check out CrossFit LA on Yelp!
Order Andy’s Book

CrossFitLA Image

CFLA Upcoming Events
Mon, Apr 21 - Fri, Apr 25, 2014
Fun Week!
We've worked hard during Cycle 4 - Time for Fun Week!

Fri, Apr 25, 2014
Body Spec Truck Onsite at CFLA
Body Spec is a very comprehensive body-comp analysis - and it's coming to CFLA!

Mon, Apr 28, 2014
Throwback Week!
Before we get rolling on Cycle 5, let's do some old school CrossFit workouts

Thu, May 01 - Sun, May 04, 2014
Bring A Friend Days!
Bring your friends and family in to see what it is you talk about so much

Sat, May 03, 2014
Summer Whole Life Challenge Begins!
Let's get back to it for 8 Weeks ... right before summer.

Mon, May 05 - Fri, May 09, 2014
Cycle 5 Testing Week!
Oh snap - our next 14-week cycle is beginning, and it's going to be great.

Search CrossFit LA
CrossFitLA main
Quick links to last 12 months:
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013

Monthly Archives:

In Their Own Words...
Our kids, eight and ten, have been going for six months now and they LOVE it. This is a real workout/conditioning class and they are super proud of their accomplishments. This is a great addition to any sport that your kids may already be doing. They are the strongest they have ever been and they look forward to going....In addition they learn about healthy eating. - Jackie T.
Friends of CFLA
CrossFitLA and kitchenkarate

CrossFitLA Image

CrossFitLA Image - Trigger Point Performance

CrossFitLA Image

Mobility WOD

CrossFit Kids

CrossFit Journal: The Performance-Based Lifestyle Resource