Don’t cheat yourself
Don’t Cheat Yourself!!!
For many first timers and some long time members, this is a concern. What CFUV means by this could be one of many things, here are a few examples; total reps, full ROM, weight choices, skipping mobility/cool down, and cherry-picking.
Let’s start off with total reps and what that means. I’m talking about losing count or doing less than the wod says to get a faster time. We find this most in the teens and male athletes because they want to beat someone on the board. For the teens it is usually corrected with a talk. But for the adult male athlete it is harder to fix. “Check your ego at the door.” If this is you it could be a hard fix but what it boils down to is you want so badly to beat someone that you are willing to cheat reps. You won’t put in the hard work to actually beat them. So if you did go head to head with that person with a judge it would not turn out well for you. Just be concerned about you and be honest with yourself. If you are honestly losing count than to make sure you don’t skip reps pick the number you do remember and start there.
Full ROM (range of motion) doing proper mechanics and proper depth of the movement. When we as crossfiters go fast most of us have a hard time hitting proper depth because we think that going fast is the most important thing. If you have that mentally YOU ARE WRONG! Mechanics or technique is before intensity. We tell this to new people all the time, the bottom 2” of the (insert movement here) is the hardest part.” Which is true. Think of an air squat. No one wants to be down there, but it is where all the muscles are active and trying to get you out of the hole. Full ROM will also help with injury prevention.
Weight choices, doing to little or too much weight. If you are making a conscience decision to do a lighter weight to try to beat someone’s time or keep up with someone in the class you are cheating yourself. Just compete with yourself. Also you can do the opposite and try too much weight. Just because their is an Rx weight listed it doesn’t mean that is the appropriate weight for you. If there is a time guideline then shoot for a weight that will allow you to push yourself and finish in that time.
Skipping out on mobility or cool down. People must want to get hurt. “Hey my shoulder hurts,” “Well have you stretched it, iced it or seen someone about it?” “No.” I am always shocked to see that people will let a flexibility issue or an injury old or new stop them in life or at the gym. Now I am not saying push through to the point of snapping your arm off. But I am saying there are little things you can do to help with imbalances that lead to injury. Mwod or ask for stretching help before it is a problem. Cool down, the act of slowing your body down after exercise. This doesn’t need to be programed for you to do it. A light row, a slow walk, just don’t go from intense movement and go to a sitting position or laying down. It is ok to rest a little after a workout but you need to cool down before you leave the gym.
Cherry picking your wod’s meaning you are choosing to come when you like the programing. The variety of the programing is to point out weakness, that maybe you didn’t even know about. For example if you only do workouts that work on building strength and bulk to the chest, you will need to work on leg strength. If you never focus on your weaknesses you will not see as many gains in the gym or life. If you always miss the heavy days but you want to get stronger…do I even have to say it? If you need a rest day that is different from missing a day due to the movements in the workout.
Bottom line DON’T CHEAT YOURSELF.