Today’s CrossFit workout I wanted no part of. If you skip a CrossFit Workout that was programmed, it’s known as cherry-picking in the CrossFit world, meaning you only do the workouts you want to do and skip the ones that are hard or the ones you dont’ want to do. Today’s programmed CrossFit WOD was this:
3 rounds of:
10 power cleans
10 front squats
10 push jerks
1st round was 95 lb, 2nd round was 105 lb, 3rd round was 115 lb
Then we had a WOD that was this:
3 Rounds for Time:
10 power snatches 80 lbs
20 box jump overs
30 wall balls
I haven’t lifted that much in push jerks since August. I knew that was going to be tough mentally for me more than physically. But I did it. Not happily (I’m glad it’s over), but I know I need to do this stuff to be stronger and to improve at CrossFit. Here are tips when faced with a workout, so you don’t cherry-pick it:
Go at your own pace. Don’t worry about what others are doing around you. Remember this is your workout, so do it your way.
Concentrate on good form. For weights that heavy for you (80% and up), good form is crucial to a) being able to do the work b) being able to lift heavier weights moving forward. Take that extra second to get set before you lift to ingrain muscle memory to these Olympic moves.
It’s about the work. Take it one rep at a time if this is tough for you mentally. Just get the work done and finish.
In CrossFit, we all have the movements we love and those we hate. When faced with those you hate, don’t avoid them like you do your mother-in-law. Do them. You’ll be a stronger, more well-rounded athlete overall. And you may even find you like the moves once you get good at them.
Today was a heavy cardio day. One of our “WOD”s was three rounds for time of a 400 m row and 20 burpees followed by 3 minutes of rest in-between rounds. Well, if you know me, I hate rests. So I didn’t do the rests and instead I did 5 rounds with no rest. Needless to say, I was the only one doing my own thing.
This happens quite frequently actually. I’ll substitute a move or add something or do more rounds or come in and do something completely different. I am L1 certified so I know what I’m doing programming wise. But it’s more than that: I have my own goals. I have my own limits. And I don’t compromise.
Like kettle bells for instance. I HATE kettle bells. I’m always afraid I’m going to screw up my back. So today I subbed them out and did pull ups instead (in our WOD #2).
I also know what are my weaknesses that I need to fix for the CrossFit Open 2018 (and yes, I’m already preparing for it). One is pull-ups. I’m trying to learn butterfly pull-ups so I do them every chance I get. I’m also focusing on my double unders, handstand push-ups, and bar muscle-ups (which I don’t have yet). These moves are in the forefront of my mind every time I walk in my box.
Just because something is programmed doesn’t mean you have to do it. I also hate kettle bell snatches for the same reason: I’m deathly afraid I’m going to screw up my wrists with that move because I know my form sucks. So I don’t do them. According to CrossFit, that’s bad. I shouldn’t “cherry-pick” workouts. But this isn’t cherry-picking. It’s being smart about my limits, knowing them, and protecting my body, so I can continue doing CrossFit ten years down the road.
I just got over a calf injury from running. I know how much it sucks to be injured and you can’t do things. So I’m trying to prevent this as much as possible. Yes, I still do moves I don’t like doing (that’s the whole point of functional fitness and being constantly varied). But I’m smart about it. You can love me or hate me for that.