TQ Post Airforce WOD at the Midwest Sectionals
Warm-up:
50 Jumping Jacks
50 Squats
… and then …
Back Squat 3×5
For time:
10 Deadlift (315#/205#)
500 M Row
10 Deadlift (315#/205#)
Be diligent on the warm-up, folks. We’re cramming a lot of work into a short period of time so let’s not waste a minute.
Post thoughts and times to “comments”.
A few thoughts:
First, I want to start making the announcement today that this Saturday, in leu of our usual morning class, we – that is, those who are interested – will be meeting at CrossFit St. Paul for what I hope will be the first of many metro area affiliate gatherings. There is a great team workout programed for us, and I hope that CrossFit Minneapolis makes a good showing. More on that later.
More importantly, there have been a few issues as of late with standards. Without going into it too much, I just want to remind each of you of the importance of doing things right. A squat that ends even an inch above the expected depth (hip crease below the knee) is not only a bad squat, but shouldn’t count. A pull-up that doesn’t end with your chin above the bar isn’t just a bad pull-up, it shouldn’t count. When the rep sequence is 21-15-9, that doesn’t mean 20-13-8. I recognize that some people are new to CrossFit and are still learning movements and that this might lead to occasionally shortened range of motion, or a missed rep here or there, but most of you forfeited your excuses when you demonstrated (and many of you have) the ability to knock some of these WODs out of the park. Come to work, guys. In the heat of a CrossFit battle the last thing you want is me calling you out because your squat was an inch too shallow or your wall-ball didn’t hit the target. So take it upon yourself to uphold those standards on your own. If you’ve got thoughts, or ideas surrounding any of this, or want to expand this brief statement a bit, feel free to do so in the comments page. I would encourage this type of community involvement. That being said, let’s stay respectful and classy in our discussion.
And I would add to that the importance of checking egos at the door. If you win a WOD because you scrapped a few reps then you just don’t get it. Slow it down and do it right. Don’t just listen to the coaching around you but actually implement the advice being stressed, even if it means a slower time initially.
Ask any Crossfitter – novice or pro – and they will tell you that Crossfit is just as much about overcoming PHYSICAL boundaries (putting 135# overhead) as it is about overcoming PSYCHOLOGICAL boundaries (wait, what??? I can’t put more than my bodyweight overhead!). And as someone studying psychology, here’s my two cents:
I’ve been there. Most of us have probably been there. And I’ll be the first to admit that I’ve been there all too many times, and sadly, all too recently. You’re standing in front of that daunting pull-up bar (or squat rack, or the thought of doing burpees, etc) and you jump on it to bust out 21 reps. By about the 15th rep, you’re thinking “You know what? No one’s looking/counting/holding me accountable…what’s 18 reps instead of 21?”
For whatever reason, we make this executive decision that our movements are “good enough,” that we are somehow above the prescribed rep scheme: we’re tired, we’re racing the clock or the fastest person from the 12 noon class, we just want to beat our score from the last time, we don’t want to be the last one to finish. But whatever “victory” we have in achieving that goal by doing shoddy or miscounted reps, it is short-lived.
On day one, we learn that Crossfit makes us fit by relying on “constantly varied functional movements executed at high intensity.” That’s the physical part. I’d argue that it’s also about “constantly improving in all life domains with high integrity.” That’s the psychological part. Hold yourself accountable. Uphold the standards. Teach yourself to override the little voices in your head that tell you you can’t do 3 more reps – YOU CAN. That’s when you overcome the psychological barriers, and that’s half the battle.
I’ll end with my favorite workout motto: Winners never cheat, and cheaters never. Don’t worry about being the last one to finish a workout. Chances are, you’re also the best.
TYPO!!!!!
*winners never cheat, and cheaters never win.
First off, I would like to Kangaroo charge Stephanie $0.50 for the typo. She did fix it, but come on, you’re in school for your Master’s.
Second, in terms of our workout integrity, if we cheat, we cheat ourselves. I know I don’t like finishing last, but unless I do all my reps, the best I can, I won’t get better. I think it helps to remember that we’re paying for a workout and to improve ourselves. Nobody likes ordering something just to have your order get shorted. So why do that to yourself? Just to “beat” someone’s time? I guess that’s when it goes back to checking the Ego at the door.
The mental aspect of Crossfit is huge, and it crosses over all the time into the work I do. We are not working for other people in our lives, even though we often think we are.
It is important for us to motivate and check ourselves. We need to know what a real squat is, a real push-up, etc. When we can’t do it right, we need to work on getting closer. One of the things I like about going to a gym, though, rather than working out alone, is that people *can* call me on it. I’m still developing awareness on some of these things. In a respectful and encouraging way, that’s one of the things we do for each other: “Hit that squat below parallel! Make that pull-up count!” In that dazed state you hit in minute 14 of a long met-con, it can really help.
I think this discussion is really good. Just letting things slide is too easy.
I’m pretty new to this, and I’ve definitely found the hardest part to be the mental part. It’s easy for me to give up or think I’ve already done enough. The mental game is my biggest area of improvement, and that’s saying something given my physical game.
While I think it’s really good to challenge and encourage each other to do the workouts and movements right, I also echo Greg’s comment that we only cheat ourselves. I mean, what’s the goal of the workout? If it’s getting fit then it doesn’t matter if you do the best WOD time or whatever. And if the goal is winning the CrossFit games and you think cheating during training will help, you’re in for a rough dose of reality when you start getting evaluated during competition. So for me it’s not really an issue… if people cheat that’s their deal. I’m not here to make it into the record books, I just want to get fit.
OK, wtf, my comment got deleted.
Here are the dynamics I observe, which haven’t changed since gym class in the late 70’s:
(1) The EFFORT expended is INTERNAL and considered to be subjective. Each of us knows how hard we push it, or how hard we try to keep good form, whether we are just starting out with Crossfit or old hands to it. The STATS are EXTERNALLY observed, broadcast/recorded, and are somewhat objective. The Internal Effort should be the only thing we care about in the end, but that’s real easy to say. Very few financial/career rewards are handed out based on “squishy” internal effort….it requires a change in mindset.
(2) The group encouragement and support is fantastic (and rare in adult life), but bumps up against normal human competitiveness and a strong desire not to be the last one to finish every night.
I am enjoying the ride so far.
Today’s WOD: 1 minute for 50 air squats.
4:35 for the WOD with a 155# deadlift.
Internal effort is required for long-lasting external rewards.
I definitely second this thought.
I think the best reason to make sure you are doing quality reps is so you can compare your time when you do the workout again. If you are only doing full range of motion on the first few reps of a workout how can you really know what kind of improvement you’ve made when you do the workout again, but maybe the next time you got a few more reps in before your form started to fall apart.
Also, if I happen to yell at you for not doing a full push up or some such thing, remember I’m only trying to help you get the best workout in you can. And if you ever see me slacking off, be sure to scream at me as that is what I respond best to.
I’m Kangaroo court charging Greg $0.50 for saying that I’m getting my Master’s. That’s DOCTOR Stephanie (at least, 6 years from now…) to you all
Sweet, more money for the party jar!
1:23 for the squats. 3:16 for the WOD with 135# DL
1 minute for squats
205 for squats (still working on depth)
3:34 with 295 for WOD
2 hours later muscles in lower back sore but still no real pain
So here’s hoping it was just a self chiropractic adjustment!
Squats: 225, 245, 255.
Wod: subbed sdhp for rows. 45lbs. Dl. Rxd for men.
Score: 4:41.
I was happy with score and enjoyed reading all your posts. Good discussion and good luck with team wod. Beat st. Paul:)! Iwish I could join you.
Still hurtin’ from the squat cleans yesterday…
1:09 air squats
95-95-105 for the back squats
4:16 on the WOD with 135#
1:02 air squats???
95-95-105 for back squats
3:43 on WOD with 123#
1:09 minute for squats
95 for squats (or 115, don’t remember)
4:02 with 185 for WOD
205 lbs, 3:55, very hard..