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My fingers can’t type as fast as my mind is going right now.
I listened to a podcast today about gymnastics with relation to Crossfit. It was controversial, and it made me think. It made me think about ways that we can attack our weaknesses from a different angle then we may have thought. It could be that we are still learning where our weaknesses are, or maybe we don’t have the awareness yet to pick them out in ourselves. In which case it’s good to have a buddy or a coach that will be straight with you on what you need to work on. Sometimes we are so motivated to accomplish things that we try to run before we can walk, missing the foundation that we need to efficiently and correctly execute a movement. For example, he said with his athletes they drill legless rope climbs and are proficient at them (even doing them as part of their warm-up) before they even attempt to learn muscle-ups. The same logic is applied to training pull-ups, they reinforce strict chest to bar pull-ups and gain the strength
to do multiples of them before they attempt to kip. It’s food for thought. If you have a few minutes before or after your wod, it may be very beneficial to practice your strict movements. Personally I’m going to add to my goal list, “become proficient at legless rope climbs”…see there’s a free spot on the list because I got to cross out “make a giant pile of meat and take a picture”.

Fig and Balsamic shredded Beef
4-6lb Beef round roast (grass-fed ideally)
1 cup Smyrna Figs
6 cipollini onions (rough chopped)
1/2 cup Balsamic vinegar
1 cup Beef broth
salt & pepper
2 cloves garlic (rough chopped)
1 cup fresh cilantro (chopped)

Place all the ingredients in a slow cooker expect the cilantro. Cover and cook on low for 6-8 hours. Once the beef fall apart easily, remove it to a large cutting board to shred. Meanwhile, cool the remaining liquid from the crockpot until the fat separates and you can scoop it off. Place the remaining liquid, including the figs, onion, and garlic pieces into a blender and blend until smooth. Now place your shredded beef back in the slow cooker and pour on your sauce adding salt and pepper to taste. Once it’s warmed through, transfer it to a large platter and toss your fresh cilantro in. Now eat it. Eat. It. All.