Do Homework!!!!

I decided not to add a cool pic of our great athletes today or a neat video I found on youtube. Instead I wanted to cover a quick topic on our "Skills and Drills" sessions we do at CFV.  Everyday someone walks up to a CFV coach and says, "I don't have double unders, or pistols, or kipping pull ups, or OH squats.", or whatever other movement that frustrates that athlete.  Well the first thing we will always ask is, "Have you been working on them and if so, when?" The number one answer we get is, I practice it when we do it or when its on the WOD."

Well that's great, but if your waiting until we program it into a WOD or a Skills and Drills session then your right, you will not have those skills down.  Guess what CrossFit Victorious is not about you come in and get workout and go home. What we work so hard on is educating our athletes (YOU) on nutrition and general fitness.  We give you every tool we have acquired and continue to acquire to make you a fitter person.  It is up to you to take those tools and use them to become better.  In other words, "DO HOMEWORK!!" If you want to be better at double unders well then grab a rope and start practicing for about 3-4 min in your warm up, instead of running or rowing. Work on the kipping swing of the pull up before and after the WOD. 

I can go on with this, but the point I want to drive home is this.  Take every point of performance we give you and every progression of an advanced movement we teach in skills and drills, and put it to work.  If you need a set of eyes for a few moments grab a coach during your warm up.  Just don't wait to practice CrossFit (O-lifts, nutrition, Skills, gymnastics) only when your at CFV for the WOD. Pretty soon we will start offering one on one skill sessions if you do need it.

"Do Homework!!"

Skills and Drills
"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of
Unbroken Double Unders
(5 min time limit to get as far as you can. If you fail in a set you will have to start that set over before moving to the next.)

Short Rest

WOD
AMRAP in 5 min
Max Effort KBS (53/35)
100m Sprint
2 min rest
AMRAP in 5 min
Max Effort Squats (reps)
100m Sprint
2 min rest
AMRAP in 5 min
Max Effort Push Ups (reps)
100m Sprint
(anytime you have a break in the motion of the movement you must complete a 100m sprint)

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