Status Check
CrossFit has changed the face of fitness through a myriad of ways. One of them being that it has turned fitness into a sport. We can pick a set of movements, define a set of rules, elicit a certain response, and quantify a work output to determine a fitter, faster person or team. Although many folks laugh at the notion of CrossFit being a sport, it’s really no different than Olympic weightlifting, powerlifting, or racquetball for that matter. They were all modes of fitness from which a spark of competition was derived.
Competition is a beautiful thing. As an athlete it is a proving ground and as as trainer it is also a means of validation. Since CrossFit has stepped into this realm and it’s trainers are now looked upon as coaches, it should be of no shock that any good CrossFit trainer should have the wherewithall to look at a competition and it’s results and objectively evaluate his/her athletes and their performances. A good coach pulls no punches. Yeah, it hurts but it makes you better now that you know the truth and you damn well won’t make the same mistake. The SacTown Throwdown offered me an opportunity to look at my athletes and myself, and make an honest assessment of where we are in relation to where we want to be. Keep in mind that I am super proud of all the CFC competitors who were at the event. But, I know as well as they do, that honest feedback is a necessary mechanism for improvement and without I am just cheating them into thinking all is well. So what did I see?
I saw great performances and PR’s. I saw people lifting weights they thought unattainable and pushing their metabolic limits as never before. I also saw chinks in the armor that can be fixed to improve those athletes, myself included, and take them to better athletic heights.
The men – Jon, Trent, Shaun and myself (Ian) – were for the most part strong. The strength work we have done was evident. However, so was the lack of attention to skill work. The men could move large loads but largely fell apart with Double Unders, a demanding skill that is often overlooked in training. The men did show good metabolic training and capacity in the second WOD and allof them posted very similar rep counts. Only a couple got called for shortened reps on pull ups, a situation that will be worked on to prevent further loss of effort and points. The second WOD showcased talent across cardio, weightlifting and gymnastic based movements and I was happy to see the performance was good from the CFC crew. The Clean & Jerk posed little problem for the men, however, the test of accuracy in touching a suspended tennis ball after jumping out of a burpee proved to be challenging. Nothing a little more focus work can’t fix.
My recommendation here is to pay more attention to the minute details that will make or break a competition. Skill work such as double unders, rope climbs, handstand push ups and the like will be of benefit later on. Some more heavy overhead work must be continued to increase ability overhead in many of the men.
Form and technique, full and proper ROM must be hammered home. Not only as some found with the pull ups, but I personally got called out, and rightfully so I might add, by Justin on my 215 Lb Thrusters. A winter of Olympic Weightlifting had taught my body the best way to get under a load was through triple extension and then jerking the weight overhead. Although it was subtle and I honestly had no idea I was doing it, it cost me the lift and an increased score. A second attempt proved futile as I was now re-configuring the movement in my head and couldn’t bring it together. This sure didn’t help my double unders, where my usual wasn’t any where nearby and I ended with a dismal 27 reps instead of the 60-70 I had hoped. Again, practice and attention to detail can remedy this.
The exception to the rule in the men’s team was Jon Rudnicki. I felt Jon’s ability was very well rounded and he showcased it very well. Jon blasted through the Thrusters and topped out easily at 215 Lbs for 3 reps. He then picked up a jump rope and blasted out 87 Double Unders. Jon’s ability also was evident in the MetCon WOD where he moved continuously through the exercises with minimal issues. Jon’s been doing his homework and should stick with doing whatever it is he has been doing thus far. Nice work!
On the women’s side of things the lack of focused strength work appeared to be the primary shortcoming. Secondarily was the lack of skill work in the case of double unders. Those who could do them had an off day like myself. Again, more practice will lend itself to not having off days. The Thrusters were good, but insofar as athletic potential in Jennie, Kristy, Steph and Amy, they all can lift heavier, I know it. Getting on the bar and working heavy strict presses will help as will working handstand push ups on a regular basis. Continued emphasis on front and back squats and deadlifts will continue to pay dividends as many events tie pressing and squatting/deadlifting into each other.
The MetCon portion of the WOD was good, but lack of time working on Clean & Jerks was a limiter for the ladies. They all did them but with some more work can do even better at them. Metabolically their conditioning wasn’t far off the mark. They prove this time and time again with phenomenal effort in MetCon based WOD’s. Continued high intensity effort and minimizing breaks in training will keep improving their abilities. Some more focus on gymnastic based work will help out tremendously.
It should be noted that all of the ladies kicked ass and PR’d on their lifts and efforts. That’s some great news. Jennie, Kristy and Steph all PR’d on their strong points and made tremendous efforts at their weak points, often surprising themselves in the process. Amy had a bad back and still pushed it as best as possible. They are all very talented and driven individuals so it comes as no surprise. Now they have the means to take it up a notch!
In the end everyone did one helluva job, but I know as well as they do, they want to be better. In fact, they want to be the best. So, now we work on attaining that goal. It’s important that Allison, Andy, Scott and/or I tell the truth about flaws and weaknesses and work to improve them, yet still make sure we point out the positive.
I have tremendous faith and confidence in my CFC athletes as we prepare for the NorCal Qualifiers only 6 weeks away. They are open minded, motivated, dedicated and determined. They also know the right question to ask is not “what is it that they are doing better than us in their training?”, but rather “what is it that we can do better in our training?” Aim for excellence is the answer. Are you ready?
3,2,1…GO!
