This Challenge was designed with the 10,000 hour concept in mind. This concept was outlined in the Malcolm Gladwell book "Outliers", the description of which follows the rules of the Challenge.
Complete 1000 repetitions of one of the following exercises during the month of January:
Back Extension (Bar or GHD)
Barbell Snatch
Box Jumps (20" or max. height)
Clean and Jerk
Dips (ring or parallel bar)
Double Under
Hang Clean
Hang Power Clean
KB Snatch (500 ea. Arm)
Medicine Ball Clean
Pullups (Hanging, Kipping, Chest to Bar, Weighted)
Push-ups (Regular, Ring, Handstand)
Turkish Getups
OH Squat
Rules:
None of the required reps done in a WOD will count towards the 1000.
All reps must be done with correct form as outlined by CrossFit and your coach.
All reps will be posted on the white board.
The goal for the lifts is to increase your weight by 2-5# ea. week.
Choose an exercise that challenges you, one you want to get better at, one that you don't like.
"Outliers"The book cites the results of a study done by psychologist K. Anders Ericsson at Berlin's elite Academy of Music which answers the question "Is there such a thing as innate talent?" They divided the school's violinists into 3 groups; the ones who had the potential to become world class soloists, the ones who were seen as "really good", and the ones who simply liked to play. They then asked them all the same question: Over the course of your career, how many hours have you practiced?
They found that.. "the students who ended up best in their class were practicing - that is, purposefully and single-mindly playing their instruments with the intent to get better - well over thirty hours per week". Over the course of their career they had practiced over 10,000 hours.
Ericsson's study suggests that the thing that distinguishes one performer from another is how hard he or she works. That's it. "The top performers don't just work harder or even much harder than everyone else. They work much, much harder in the form of practice."
What am I getting at by sharing this with you? As CrossFitters, we strive to become the best we can be in every area of our lives. And we strive to become better CrossFitters, which is why we practice skills as a part of every workout. And we know that the more we practice, the better we become. But are we able to practice enough?
Let's find out!!
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