More about leaning into challenges here. The image above I took from (full credit below) Garciano Rubio’s Instagram Page. The CrossFit Book shared it, so I looked, and dug into it, and into him, and his ….CrossFit Gym. What a cool dude! While his sport is also Strongman, he’s a Wall Street Financial Advisor, competes in a couple of sports, is a CF-L3, AND owns CrossFit Valley View! Impressive, right? Not as much as how he digs into the methodology. One of CrossFit’s tenets is Virtuosity – doing the common uncommonly well. Like an air squat…we all can squat, but below parallel, with the torso perfectly erect, and your weight balanced across the midfoot, with an active core….blah, blah, blah. And that’s just an air squat! Don’t get us started on a power clean! At any rate, below is his post about Virtuosity – we really liked it and thought we’d promote his creativity to post about something so basic but also his brilliance to state it so eloquently and comprehensively. (link to post:

Garciano’s post:

Virtuosity: performing the common uncommonly well (reference the image above)

Deliberate practice is the process of virtuosity, and it begins with a mental model of everything you know about a movement or skill.

Imagine everything you know about a movement as a picture. At first that picture has a low resolution and is hard to see. As you progress in skill the pixels of that picture become smaller and the image more detailed, complete, and easy to understand.

In step 1 of the graph above the black lines represent your long term memory. That’s everything you know about a movement before starting your practice session.

The red lines represent your short term memory. By focusing intently on 1 aspect the picture (mental model) becomes a little clearer and your movement quality improves temporarily during your practice. Through repetition and high-quality feedback the red lines turn black and what you could only do while focusing intently becomes as second nature as tying your shoes.

After completing Step 1 you reassess your picture (mental model) and choose the next most important element to improve as seen in Step 2 above. Again, through repetition and high-quality feedback the red lines turn black.

This process continues until all areas of the picture (mental model) are approximately the same resolution as seen in steps 3 and 4.

At Step 5 you return to working on the same elements you were at Step 1, but this time with more detail. Again, this process continues until all aspects of the picture are approximately the same resolution.

Eventually you get to Step 21 where you again return to working on the same elements you were at Step 1. This commitment to the fundamentals is what will make you a master of your craft.

The pattern continues indefinitely until virtuosity is achieved.

Your energy is better spent on trying to do things better rather than looking for ways to do them differently. That 6-week whatever is not going to get you the same quality of results as a commitment to continuously improve the basics. It only looks basic to the beginner.

#crossfit #weightlifting #strongman #50to1method #fitness#gym

This applies to so much more than our training. The purpose with which we work through our day, our priorities, and our health.  And so today, let’s do everything, including our training session with this in mind. 

In your warm up – we’re doing step ups. Choose a box you’re competent with the height. But choose a box to also challenge you. Don’t choose a box that’s so far above your competency that you step up for 6 minutes with poor form…right?

In our four-rounder, we’ll revisit L-Sits – not only a core movement but “pushing” – shoulders and triceps.  You’ll KB DL in high reps with two loads.  You’ll practice the skill of wall walks and some high volume core work.

THEN, one of our favorite heroes. We’ve been practicing plyometrics (jumping), we LOVE burpees, and you know that the bear crawl serves so many useful purposes in our programming, how can we not like that? You’ll tackle the CF Hero Brenton today in teams of two. In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and his daughter Kayliegh. Work hard!