Article from this week’s newsletter
10,000 hours.
Experts say that’s what makes all the difference.
What difference? The difference between ordinary and extraordinary.
Not much really … just 10,000 hours!
To clarify, studies have shown the biggest predictor of elite performance in many fields is time spent in practice/rehearsal/training.
Those who want it most will put in consistent effort over long periods and rise to the top.
Rich Froning and Iceland Annie dominated the recent Reebok Crossfit Games for the second year in a row. That is an exceptional result, especially at a time when the sport is exploding and competition is fiercer than ever.
So how did they stay on top? Hard work. I haven’t heard them talk about any secret training methods or experimental supplements which gave them the edge. When interviewed after the games, Rich’s training partner Dan Bailey simply said he did not doubt Rich would win again, because of how hard he works.
Forget talent, don’t blame genetics, we’ve all got what it takes: time.
Yep, more than raw talent or natural ability, your willingness to put in the hard yards consistently over time is what will bring great results.
There are no shortcuts.
Personally, I find my PB’s come at sometimes surprising moments. Not always when everything seems to be going right, but as I accumulate more hours working on my health and fitness as a long term goal: a lifestyle not a fad.
Now don’t go to the extreme here and think nothing will happen until you’ve clocked up the hours! The point is, training builds incrementally over time, so keep doing what you’re doing, and results will steadily come. You can do something today that will make you a better athlete in 6mths time – put in another session, giving it your best. Clock up the hours!
You may be surprised to learn some of the top athletes at the gym (including coaches) don’t come from sporting backgrounds, and were not obvious contenders early on just based on natural ability. They’ve just been around a long time and kept working.
What does this look like?
- train consistently
- track your numbers
- ask the coaches for advice
- appreciate small gains
- get more efficient
- keep learning
But most importantly, to put in those sort of hours you have to enjoy what you’re doing!
So don’t get too serious all the time. Go the distance. Make friends, support others, have fun!
Easy come, easy go. Build something that lasts.
Thursday 26.7.12
A: Clean and Jerk 1RM
B: Snatch VOL – 1 rep @ 80% EMOTM
C: 4 rounds:
- 10 burpee box jumps
- 10 renegade rows
– rest 1 min between rounds // record time for each round (these are sprints)
Post loads and times to comments.
A: Crossfit PB! 105kg of ugly, ugly rep. (Also a front squat PB)
B: 70kg. Missed a couple. Tough getting a fast turn over after C&J. Made 9 reps from 13 attempts.
C: No idea. Just did the work.
A: 60kg for a few reps at the end. Might push it to 65kg next time around
B: Substituted snatch for pull ups (sore shoulder).. First time cracking a dead hang PU! Did 1 EMOTM for 10mins, happy with that.
C: 8.12 total (minus 3mins rest) = 5:12
A: 32.5kg. Aim for 35kg next time.
B: 15.5kg. Aim for 18kg next time.
C: 1st round in 1m11s, 2nd round in 1m17s, 3rd round in 1m14s & 4th round in 1m16s. Total time 7m46s.
A) Still ugly at 80kg. But making steady progress.
B) Felt really good @ 50kg. Speed is the key for me.
C) R1- 1:05, R2- 0:55, R3- 0:52, R4- 0: 55 + 3 min rest = 6:47 Total with 20kg D/B
A) 40kgs (PB). Feel like I’m finally getting technique down (with a few tweaks still to perfect). Keen to start adding a few more kgs next time.
B) Felt good at 25kgs. Again, keeping it low to nail technique.
C) R1 – 1:09, R2 – 1:07, R3 – 0.57, R4 – 1.05 including rest = 8:23 total with a 10kg D/B
A) 90kg & then an epic fail @ 105kg – with a good size mark on my chin to prove it
B) 40kg
C) r1 – 0:59, r2 – 1:03, r3 – 1:03, r4 – 1:04, r5 – 1:10 -
20kg
A: 37.5kg, couldn’t crack 40kg and have a nice mark on my chin to prove it….what is it they say….get your head OUT of the way!!
B: 22.5kg. Got the technique so time to go up
C: Got through the 4 rounds, max time 1:10
a)87.5
b)45, no miss
c)45,44,43,45
A: 25 kg
B: 15 kg
C:2:46, 1:37, 1:33, 2:04.
Good session!
A: set a new PB and got 80kg, had 2 attempts @ 82.5kg, but failed both. but very happy with the new PB
B: 45kg. i like doing these snatch volume and clean and jerk volume
C: 0:55, 0:46, 0:45, 0:47 i didnt get just how much of a sprint this WOD was until after the first round.
but still a good night
A: 55kgs. Did three at this weight, all with different flaws. Easily my new PB.
B: 35kgs
A: 40kg personal best (on fourth attempt – dropped the first two, and Sean gave a red light to the third)
B: 20kg – this is the best I’ve felt with the technique to date
C: 1:10; 1:12; 1:34;1:22
A: 75 legit new PB! had a crack at 76 but no repp’d it cause I didn’t properly lock out
B: 40
C: 52, 42, 46, 51 15kg dumb bell
A: 47.5kg (PB) – stoked….
B: 6 at 25kg, then 4 at 30kg – Pip really helped with tech.
C: 59 sec, 55 sec, 59 sec & 105sec (8kg dumbell)
KJ SMASHED THIS – I was in awe of her last night!!!
A: 60kg
B: 30kg. Eventually made the lift 10 times, took 3 attempts 1st round and 2 attempts 4th round.
C: 54, 51, 57, 49. Rounds felt similar speed, might have lost count of burpees in round 3.