"Perfection is not attainable, but if we choose perfection we can catch excellence" Vince Lombardi
I just got back from a week in Tennessee at Power Monkey Camp. Located 2 hours east of Nashville, comprised of 7 days with the worlds top coaches from weightlifting, programming, gymnastics, nutrition, mobility and more. Led by Olympic Gymnastics Team Member David Durante and Olympic Weightlifting Team Member Chad Vaughn. Us mere mortals were combined with games athletes. It was an experience like no other.
I can sum up the week into three words: STRICT, SIMPLIFY AND SYNERGY
Why do we get ahead of ourselves and assume we can get stronger by kipping everything! Just because you get more rounds out of an AMRAP doesn't mean crap if you can't perform the movement with control and proper muscle engagement. We need to SLOW DOWN and learn the proper progressions. Whether it's pull ups, muscle ups, toes to bar, ring dips, handstand pushups or even handstand walks. If you can proficiently perform these movements strict...guess what, you can kip the crap out of them!
Simplifying is simple! Right? Maybe not. We over analyze everything in our lives. Keep it simple! Only think about 1 or 2 things at a time. Anything more than that will slow you down because your brain can not process quick enough. Vaughn coaches to simplify your focus and the 3 cue rule: tension, transition and extension. THATS IT! Starting off with tension in the body and the bar, smoothly getting to transition and then getting full extension. Seriously, what else is there to think about? Drill simplicity until it becomes a no brainer.
In the CrossFit world we strive to not specialize in anything but excel at everything. Excelling at everything can be tricky and overwhelming. Whether your specialty is gymnastics, weightlifting or rowing, these movements have common themes. For example, rowing positions directly correlate to the clean and jump roping directly relates to gymnastic fundamentals. Throughout the week my CrossFit world became more focused and manageable.
This is but a small snap shot of what I learned at Power Monkey Camp. And it was well worth every dollar spent to get there. If you want to be good at your sport you need to surround yourself with the best. Power Monkey Camp provided that arena for CrossFit.
I leave you with this:
"THE ONE THING"
What is yours?
What do you most desire to accomplish.
While seeking change, consider cutting anything reinforcing the undesired.
Words by Chad Vaughn