After doing CrossFit for a year, I had hit a plateau with my lifts and my gymnastics skills…After going to a few small group lessons with Patrick, my technique was improving tremendously, but it still wasn’t enough for me to really progress in my lifts the way I wanted…
After primarily focusing on Weightlifting for 8-10 weeks and coming back to doing WODs, I got my first muscle up, 5 strict pull-ups in a row (before it was 1), 15 unbroken handstand push-ups (before it was 6), increased maxes on all of my lifts, and I suddenly had the strength to knock out 20 pistols! P.S. Also, I didn’t lose my aerobic conditioning either!