“Perseverance is not a long race; it is many short races one after another.”
-Walter Elliott

Above: “The Gun Show” featuring Tyler and his awesome triceps!

Recently there was an article in the CrossFit Journal, which was written and featuring Greg Amundson, one of the coaches at the CrossFit Certification Camp I attended 2 weeks ago. “Greg Amundson is arguably the most famous early CrossFit monster.” Not to mention he demonstrated at the camp, perfect Burpees and effortless-looking Muscle-Ups. In his article, Greg talks about good housekeeping, specifically set-up, counting, and active rest. Properly setting up a work space, how you manage your repetitions (i.e., counting DOWN rather then up keeps you motivated), and slowing the pace to allow recovery rather than stopping completely, are all ways to shave time off your workout. Here’s a couple of paragraphs from the article:

But if you want to get the most out of your training, you do have an identical need for good housekeeping, standardized organization, and a wellthought-
out workout strategy. After all, CrossFit is all about intensity, and to maximize intensity, you have to pay attention to technique and smooth workflow between
various exercises. Disrupt those for a few seconds here and there by, say, forgetting where the chalk is, searching for your water bottle, or being mispositioned for the next exercise, and your time, training, and fitness will suffer….

(The Bottom Line:) The housekeeping and strategic concepts of Set-Up, Counting and Active Rest work independently and in harmony with each other. They work for elite and beginner CrossFitters alike. They keep you psychologically motivated and physically efficient as they speed you up and help maximize the benefits of your workout. If you implement them, don’t be surprised to set new CrossFit PRs quickly. After all, everything being equal, efficiency wins.

When every seconds counts, when every repetition matters, when its the difference between 1st and 2nd place, its important that you have good housekeeping so your workout is efficient and effective! 3, 2, 1… Get your CrossFit on!


Today’s Workout:
Max rounds in 20 minutes, of:
10 KB Swings
10 Air Squats
10 Burpees
1 Circle Run (about 100 meters)

Post score/rounds to comments.