Training and Strength Day

CrossFit WOD 15-12-9-6-3 reps for time of:

Dumbbell Hang Clean and Jerks Weighted Pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells Women: 35-lb. dumbbells

"Cheating" - not just shorting rep counts or movements, but shorting yourself in your daily workouts... This is truly what costs people in competition when the reps are held to standard.

18.4: How To Cheat HSPU - By Mike Warkentin A great many other people got owned by chalk and tape lines this week that just seemed so far above their heels.

After doing the workout myself and seeing about 50 athletes held to the standards, I realized you cheated yourself in 18.4 if you ignored CrossFit training principles and common sense in the preceding 12 months.

The "CrossFit Level 1 Training Guide" repeatedly brings up common themes of functional movement. There are many, but I only need three: full range of motion, active shoulders and midline stability. I’d guess you can probably ignore one and maybe two of these and still meet 18.4’s standards, but I don’t think you can ignore all of them. In reality, you shouldn’t ignore any of them.

When inverted, you’re going to lose height if you don’t fully lock out your elbows (range of motion) or if your shoulder blades are depressed (inactive shoulders). You can lose a lot more height if you significantly arch your back (lack of midline stability). Add those three errors together, and you might be well under the line at “lockout.” Add in a super-wide hand position and you’re totally screwed.

Many athletes missed reps simply because they failed to pursue virtuosity in training all year. Instead of taking the long, slow path, they took shortcuts, and then they were punished. Instead of taking time to build strength in great positions, they kipped and kipped and kipped and then moved their hands wider and kipped some more. They probably also counted those sketchy reps in which it’s not really clear if lockout actually happened.

You know the reps I’m talking about, and I’m here to tell you that they aren’t good reps. Don’t count them in the Open or in training.

Many people simply fail to hold themselves to high standards in training, and the presence of a judge means a lot of slop suddenly doesn’t count. Watch the CrossFit Games. The best athletes in the world miss reps. Do you move better than Mat Fraser and Tia-Clair Toomey? Unlikely. So expect a few no reps.

In any workout, it’s not 21 handstand push-ups. It’s 21 handstand push-ups that meet the movement standards. But how many people no-rep themselves training? Some do. But not enough.

You know that wall-ball shot wasn’t over the line. Did you count it? Are you sure you did all the double-unders? Did you cut the corner on the run? Did you count the push press that was actually a push jerk? Did your chest touch the bar or was it your shirt?

If you accept less in training, the Open is going to punish you. Your bad reps aren’t going to count, and your crappy technique isn’t going to be efficient. The good news: You’ll still get fitter as coaches work to help you improve. We’re all in to help.

You might be frustrated and angry right now. Get it out. We’re all here to listen. I’ll throw some stupid mobility toys on the fire and we’ll crack a protein shake.

Once you’re done venting, shrug it off and recommit to fundamentals. Reread the "CrossFit Level 1 Training Guide,” the “Gymnastics Training Guide” and any other resource CrossFit offers. Stop taking shortcuts. Stick to the plan. Play the long game. Slow down, clean up your movement and build true strength in sound positions in training.

Daily WODLisa RayComment