I’m Sorry if you don’t like my Honesty.
To be fair, I don’t like your…miscounting.
I left the gym yesterday morning feeling pretty pleased with my workout. After a chipper containing heavy power cleans, muscle ups, lots of wall balls, double unders, push ups and running, I was content with my performance. Sure, I need to work on barbell cycling (recurring theme), and I should tidy up Muscle Ups before the Open (easily done) but overall, it was a steady and strong performance. There were also only 3 of us who managed it Rx.
But when we see scores on the board that are obviously too quick then we know one of two things:
- The athlete scaled too much.
- The athlete ‘can’t count’.
To address the first, there are correct times and places to scale, of course there are. You cannot and should not be conducting high intensity movements until you have Mechanics and Consistency nailed. Shit bust. No arguments there. However, if you’ve been languishing in your comfort zone, scaling movements or weights, because it gets you a faster time on the board then you are not progressing and we need to re-evaluate you. We are there to push ourselves and develop, not race to top the whiteboard. “Leave the Ego at the Door” – sound familiar?
To address the second, we have all been there: you’re halfway through a WOD, you zone out for a microsecond and then recover, thinking, “ah, crap, what number was I on??”. Typically, you make a decent guess and end up 2 or 3 above or below what you were aiming for. A good coach will laugh about it with you because we have all been there. But 20 is not a mistake. 20 is a calculation where you have decided to ‘miscount’. A good coach will not laugh about this with you. For the person next to you who was aiming to beat you today, you have denied them that right. They will either decide to cheat next time because it is ‘normalised’ and seen as acceptable, or a schism will develop in your box and negativity towards those ‘miscounters’ will occur; this is inevitable in a competitive, community-based, developmental fitness programme such as CrossFit.
Luckily, the Open is coming up. Each athlete will have a judge focused on them at all times; miscounts won’t occur because counting is taken out of the athlete’s hands for the duration of the WOD.
So you could say I was a little upset to see my score as the slowest on a long list yesterday; but, I wasn’t upset at my score because I know it was honest, true and that I have developed incredibly within this box over the last year. I was upset, and I see it as a failing on my part, that a very small minority appear to believe that repeated miscounting is acceptable. As a coach, I have failed to engage those particular athletes correctly and I will readjust my techniques accordingly. I will learn from this. 😉
And with that, today’s workout!
CrossFit WatFord AM Session
I was coaching today but with a new assistant coach in, and a small class of experienced warriors, it was a chance for me to do the WOD too.
16 min AMRAP
- 10 x Pull Ups
- 20 x Pistols
- 30 x Burpees
- 40 x Sit Ups
- 50 x Squats
Total: 2 rounds plus 45 reps
3 rounds of Pull Ups, unbroken. 3 rounds of Pistols, steady, a bit staccato but happy with where I’ve come with these in the last few weeks. Burpees, well paced and very consistent 🙂 Sit Ups, all unbroken. Air Squats, only broken once in the first round to nudge someone else in to getting decent depth in theirs. In the second round, I stopped very briefly at 40 in order to slow down and rest slightly before taking on the Pistols again. This was intentional and I’m happy with then getting through the 3rd round of Pistols.
Snatch Accessory PM Session
20 min EMOM
3 x Snatch Hi Pulls
- 5 sets of 50
- 5 sets of 60
- 5 sets of 65
- 3 sets of 70
- 2 set of 72.5kg
If nothing else, I’m far more comfortable on the bar than I have been in a very long time. There is nothing wrong with 3 reps at 72.5kg at all, getting the bar almost to chin height each time.
Due to a ‘working lunch’ yesterday, a lot of “biege” was consumed (1/4 sandwiches, half wraps, vol au vents, etc). However, today it is back on track. I do have to increase my protein intake and reduce fat, so I’ll be amending my shopping soon:
- Pre-WOD: 15g Mixed Nuts
- Breakfast: 35g Porridge Oats, 200ml Whole Milk, 25g Whey Protein, 1 Raw Egg
- Snack: 15g Mixed Nuts
- Lunch: 100g Tuna, 3 Scrambled Eggs, 100ml Whole Milk, lots of Leaves
- Snack: 15g Mixed Nuts
- Dinner: 300g homemade Beef Chilli, lots of Leaves, Veg.
- Post-WOD: 25g Whey Protein, 200ml Whole Milk
I’ll be reducing to semi-skimmed milk for a while in order to bring fat content down a little. I need to find a better, natural higher protein snack instead of nuts too. Suggestions?