From Conscious Incompetence to Conscious Competence

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“Franklin Hill 1,2,3”

3 rounds for total overall time:
Short (50m) – from 1st to 2nd light (right)
Medium (100m) – from 1st to 3rd ligtht (left)
Long (150M) – from 1st to 4th light (rigtht)
**All intervals start on the 3:00**


A) 3X5 DL @ 80-82.5%

B) EMOM 8 – Snatch Complex for quality
*Each minute, without dropping bar, perform the following:
1 Power Snatch
1 Snatch Balance
1 Hang Squat Snatch

C) 4 RFR (rounds for Reps) :30:30
:30 Row for Calories
:30 Strict C2B pull-ups
:30 Squats
:30 Max Thruster (45)I was thinking about just what it means in CrossFit to become ‘competent’. I mean the breadth of skills that you’re called upon to practice is massive – especially when compared to most sports or activities that are single modality (running, cycling, swimming, football, lacrosse, etc). The learning curve, to really become competent, is a lengthy one… it’s not uncommon for it to take 3-5 years.

But there are things you can do to speed up the process that have nothing to do with going to the gym. Rather than write a lot about it, I recorded the following video. It’s about 5 minutes… and will help you with context – and offer some ideas for your training for 2014. Please watch… and share your thoughts in comments.



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