By: Kris Thompson
vir·tu·os·i·ty
noun: great ability or skill shown by a musician, performer, etc.
Not sure what I’m getting at or how it pertains to Welded? In gymnastics, virtuosity can be defined as “doing the common uncommonly well.”
Still don’t understand? Let’s put it this way, when people who are new to Welded learn a skill or movement they have a tendency to bypass the fundamentals and try to move onto advanced movements, skills, or techniques before completely learning the basics.
Welded founder, Greg Glassman calls this “the novice’s curse” which is “manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery.”
For example, the air squat, it’s important that you master something so basic, so fundamental as an air squat before moving onto something like an overhead squat. Once you’ve mastered all aspects of an overhead squat, i.e., arms locked out overhead, shoulders engaged, braced neutral spine, full range of motion, hips below parallel, etc. you can then confidently move onto the most technical lift we perform, the snatch.
So if your coach comes around and asks you to go a little lower during wall balls or that you need to get your chest “to deck” on your push ups it’s because there are standards to these movements that will translate over to advanced, complex movements. If you listen to your coach when they give you these cues, and master the basics, you’ll be well on your way to mastering even the most advanced skills.
Get it? Got it? Good! Now go out there and do the common uncommonly well!
GROUP CLASS WORKOUT
Warm Up:
Tabata Hollow Rock Hold
8 Rounds 20 sec work/10 sec rest
20 PVC PT, 20 scorpions
Strength:
50 Strict Press Barbell Adv: 95/65
50 Reverse Grip Curls Barbell
12 Min Time Cap
Metcon:
Welded & Welded Lean
2 Rounds
3 Min Max Cal Bike
rest 1 minute
3 Min AMRAP
5 Burpee
10 Air Squat
rest 1 minute
3 Min Max Cal Row
rest 1 minute
*Score is total combined reps
Mobility Of the Day: Glute Smash and Floss (pg. 300)
Improves: Knee out position, Hip pain, Hip function
OPEN GYM
8 to 9am