So there I was surfing around on College Humor and I come across this video:
Which immediately makes me think about our programming. Three things damage the desired outcome of an hour at CrossFit like nothing else:
1. Range of motion (the dreaded ROM):
Fault: not warmed up enough or haven’t warmed up the areas you need to, tight muscles, moving to fast
Correction: This is both our job and yours. What you can do is: use the warm up to make sure you’re where you need to be by the time the Skills, or WOD start. If you know your shoulder range is limited and we’re doing Nancy (Running/ OH Squats) you should probably spend the bulk of your warm up on shoulder mobility. Also, be the person that looks after your mobility issues outside of the gym, don’t accept that you’re just going to struggle with certain movements when you could remedy the problem. If you limp after a WOD with running in it, solve the problem (massage, physio, chiro, yoga) find what makes it better and stick to it until the problem is resolved. Accepting injuries or limitations as part of your existance is not cool.
2. Counting poor reps, or miscounting reps:
Fault: Limited attention to detail, bad behaviour
Correction: This is one you’re best to solve as soon as possible. Not every rep has to be perfect, but if they start getting slopping don’t count them. Poor reps can be remedied with scaling or acknowledging them and marking your score with a ROM. To avoid miscounting reps use a scrap paper, chalk for the floor, or a spare person (in the case of multi heat WODs). Also see Question 10 in the FAQs.
3. Choosing the wrong load for scaling:
Fault: Most often this is related to a lack of experience or poorly logged info. Though it can also be a product of accidental mis-plating, or an over zealous plan.
Corrections: More experience. Log your info as accuratley as possible. Always plate with the biggest plates you can use and check both sides and recalculate before you lift. This happens to everyone every now and again; the trick is to keep it to a minimum.
If at anytime you find yourself tempted by the proverbial Warp Whistle, ask yourself: does the choice I make today make me better tomorrow? Don’t do it for the Princess, do it for yourself.