FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

10,000 hours

How do fighter pilots react so quickly and, so often, correctly when there’s simply no time to think? Well, it’s reflex, but reflex conditioned by thousands of hours of training. It’s a virtuoso performance on the level of a classical violin solo or a neurosurgeon performing microsurgery. All these situations demand instantaneous reaction to hundreds of variables, and that those reactions be not only immediate but right.

Of course, the reason these people and others can acts as quickly and as effectively as they do is their training. 10,000 hours of training, according to Malcolm Gladwell’s book Outliers. Gladwell based this assertion on the work of Anders Ericsson, who studied classical violinists and found that, in every case, it had taken a regimen of 2-3 hours a day for 10 years to develop their abilities. Later research by Ericsson and others confirmed similar results in other fields.

Ok, so there are not many of us in the world who are lucky enough to have the time to practice for 10,000 hours. But, we can be deliberate in our practicing.  Let’s take the Olympic lifting class. Our athletes at FOCF have been previously exposed to Olympic Lifting in regular WODs at various times. But those brief glimpses at the Olympic lifting didn’t even scratch the surface of becoming effective in the Olympic lifts. Once we incorporated a special Olympic lifting WOD into the mix, your proficiency at those lifts has greatly increased. Now, we have a long ways to go to make it to 10,000, but there have been huge improvements in technique for the Olympic lifts. Confidence is skyrocketing. Personal bests are a constant every week now.  Keep practicing—only 9,990 hours to go until perfection!




row 5o cals

50 box jumps

Row 30 cals

30 box jumps

Row 10 cals

10 box jumps



Power snatch 3 x 5 @ 75%

OH squat 5 x 5 @ 65%

Press 3 x 5



2 min AMRAP, in each of the following:

Box jumps (III-24/22, II-20, I-step ups)

Handstand push ups (III-Rx, II-DB should press 35/20, I-DB shoulder press 12.5/7.5)

Air squats

KB swings (III-53/35, II-35/20. I-20/12.5)

*One minute rest between stations


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