Virtuosity
While on a conference call today, both Neil & I were reminded of virtuosity. Virtuosity is defined as great technical skill, or great skill and technique demonstrated by someone who excels at doing something. Figher Bruce Lee once said, "I fear not the man who has practice 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."
Sometimes it is best to hone a skill you already have. While challenging yourself with new movements or skills is definitely worthwhile, there is no need to spread yourself too thin. Think of the phrase, "Jack of all trades, master of none."
I want you to think of a specific skill in your CrossFit repertoire, and focus on improving it 10% over the next month. Overhead squat needing some work? Then spend ten minutes before or after class working on it, even with a PVC pipe. Feeling the weakness of your core in some lifts? Hang out by the GHD machine and concentrate on engaging your core. Not just cranking out some sit ups, but feeling the difference in moves when you are contracting every muscle to clamp down on your spinal column. Think of a movement and work it. It needn't be your goat, although that would be good too!
Think about it. Work on gaining virtuosity and reap the rewards. Check out this letter from Coach Glassman regarding virtuosity.
On a different note, does anyone know of anyone who deals with commercial real estate in Boston? A CrossFit affiliate friend is in dire need of a new space, pretty much immediately. Please let us know if you have a friend who has a friend ...
Stephanie locking it out
11 Comments:
I have to find a way to get in for DT…definitely a top 5 x-fit WOD
– B-Vo on February 16th, 2011 at 8:33 am
That was one of those that I left feeling okay, but I think my shoulders are going to be angry tomorrow. Great WOD though.
DT at 115#: 10:43. Wanted to do 135#, but the hang cleans would not permit it.
– Daron on February 16th, 2011 at 10:41 am
Yeah, catching the HPCs at the bottom really added up on the forearms too. Need to commit to the thumb wrap, awkward
DT @ 115#: 11:15
– Lerronious on February 16th, 2011 at 10:51 am
ANDI (Aggregate Nutrient Density Index)
An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities
GREEN VEGETABLES
Vegetable ANDI Score
1. Mustard/Turnip/Collard Greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok Choy/Baby Bok Choy 824
5. Spinach 739
6. Broccoli Rabe 715
7. Chinese/Napa Cabbage 704
8. Brussels Sprouts 672
9. Swiss Chard 670
10. Arugula 559
NONGREEN VEGETABLES
Vegetable ANDI Score
1. Radish 554
2. Bean Sprouts 444
3. Red Pepper 366
4. Radicchio 359
5. Turnip 337
6. Carrot 336
7. Cauliflower 295
8. Artichoke 244
9. Tomato 190
10. Butternut Squash 156
FRUIT
Fruit ANDI Score
1. Strawberries 212
2. Blackberries 178
3. Plum 157
4. Raspberries 145
5. Blueberries 130
6. Papaya 118
7. Orange 109
8. Cantalope 100
9. Kiwi 97
10. Watermelon 91
11. Peach 73
12. Apple 72
13. Cherries 68
14. Pineapple 64
15. Apricot 60
Beans
Vegetable ANDI Score
1. Lentils 104
2. Red Kidney Beans 100
3. Great Northern Beans 94
4. Adzuki Beans 84
5. Black Beans 83
6. Black-Eyed Peas 82
7. Pinto Beans 61
8. Edamame 58
9. Split Peas 58
10. Chickpeas (Garbanzos) 57
Nuts & Seeds
Nuts & Seeds ANDI Score
1. Sunflower Seeds 78
2. Sesame Seeds 65
3. Flax Seeds 65
4. Pumpkin Seeds 52
5. Pistachios 48
6. Pecans 41
7. Almonds 38
8. Walnuts 34
9. Hazelnuts 32
10. Cashews 27
Whole Grains
Whole Grains ANDI Score
1. Oats, old-fashioned 53
2. Barley, whole grain 43
3. Wild Brown Rice 43
4. Brown Rice 41
5. Barley, pearled 32
6. Wheat berries 25
7. Cornmeal, whole grain 22
8. Quinoa 21
9. Millet 19
10. Bulgar 17
Meat
Meat ANDI Score
1. Bison, top sirloin 39
2. Bison, chuck roast 36
3. Pork Tenderloin 34
4. Flank Steak 27
5. Chicken Breast 27
6. Turkey, light meat 25
7. Turkey, dark meat 24
8. Pork Chops 24
9. Ground Beef, 85% - 90% lean 20-23
10. Beef, top round 22
Fish
Fish ANDI Score
1. Tuna* 46
2. Flounder 41
3. Sole 41
4. Salmon 39
5. Mahi Mahi 39
6. Shrimp 38
7. Swordfish* 38
8. Trout 36
9. Snapper 35
10. Haddock 35
*May contain high levels of mercury.
Cheese
Cheese ANDI Score
1. Feta 21
2. Cottage Cheese, low fat 18
3. Mozzarella, part skim 16
4. Ricotta, part skim 16
5. Swiss 15
6. Parmesan 15
7. Mozzarella, whole milk 14
8. Gouda 13
9. Provolone 13
10. Gruyere 13
Refrigerated Dairy Case
Refrigerated Dairy Case ANDI Score
1. Tofu 37
2. Nonfat Skim Milk 36
3. Soy Milk 33
4. Plain Nonfat Yogurt 30
5. Egg Substitute 30
6. Egg White 29
7. Low-fat 1% Milk 28
8. Egg 27
9. Hemp Milk 27
10. Tempeh 26
– Jesse on February 16th, 2011 at 12:04 pm
Push-ups: 10-45-90
“DT” as Rx: 8:15
– Jesse on February 16th, 2011 at 6:17 pm
Push ups: 20@45#; 15@45#; 10@90#
DT as RX: 11:52…I missed the very last rep and it took me 20 seconds to regroup…oh well, still down 2:12 from last time…
– B-Vo on February 16th, 2011 at 8:47 pm
Pushups: 10#, 25#, 35#
WOD @ 135#: 14:47, or something close to that time
– Fredrock on February 16th, 2011 at 9:54 pm
Jesse, I am going to start eating so much mustard! 1000 ANDI score - wow!
– Tony on February 16th, 2011 at 11:42 pm
I hope, it’s OK
– LexleceikeDek on July 4th, 2011 at 9:58 pm
So cool! Thanks.
– horse sex tube8 on October 6th, 2011 at 6:27 am
JUST AWESOME!!!!!!Gr888 Job…
– energy system on October 8th, 2011 at 2:16 pm