This week’s skill is all about the squat.
Back Squat 3-3-3-3-3
followed by your choice of:
70 Burpee-Box Jumps for time
70 Burpee-Pullups for time
Post back squat loads and burpee time to comments.
Ego can mess you up. It can talk you into doing things you wouldn’t ordinarily do (like dress up for Halloween at your new school because it will be fun, only to get there and realize your new school doesn’t dress up). Ego can convince you of your invincibility, and what’s the worst thing that can happen (like riding a bicycle out of the back of your dad’s truck and landing on your face). Ego, we all know, will cause you to make bad decisions, just to prove to someone else of what you can or cannot do.
In CrossFit, there have been many times where ego got the best of me. Take injuries for example…. Injuries are innate in any sport. I’ve had my fair share in CrossFit, from small things like ripped hands to more severe sprained ankles….it’s going to happen. However, every injury I have had was not a result of the actual workout itself; each was a result of my lack of recovery, my lack of technique, or not listening to my coaches when I should have. It can be summed up easily: I let my ego get in the way. However, after years of CrossFit, I have learned a few things….
Technique is not negotiable.You MUST dial in your technique every lift, every WOD. It is not acceptable to say, “It’s OK to lose technique in a WOD if it’s heavy”, or “I have to get a good time.” No – that’s a recipe for an injury…let’s take Friday’s WOD, Fran, for example. Fran was designed to be completed in under five minutes, moving 95 pound thrusters for 45 reps. That’s 4,200 pounds, moved under five minutes. Two tons. Is technique important?? If you don’t want your back to hurt the next two days, yes. If you want to walk upright when you are 80, yes. Dialing in your technique and scaling necessary weights will protect your long-term orthopedic development, and though you may want a good Fran time now, you also want to be able to walk upright when you are 80 too.
When we say, “scale”, that does not mean you are doing any less. Scaling allows you to perfect your form and technique while having a high power output, and CrossFit, after all, is all about how much power you can produce. Read this from Again Faster and see scaling from a different perspective. Your coaches are watching your technique and advising you based on weight, form, etc. Listen to them because more often than not, they are telling you something to protect you from injury.
Recovery is a necessary evil. CrossFit can wreck your body. Over the course of a month, a typical CrossFitter (both Rx’ers and scalers) will move more than 25 tons of weight. Your body needs time to rest and recover, and every now and then (every six weeks or so), it’s a good idea to take a week off. We all have over-trained, and we all have a hard time resting. But if you have these signs of overtraining, it’s time to rest. Your body will thank you, and when you come back, more often than not, you may just hit a PR or two.
In case you were wondering, I have committed all of the over-training sins….just like I had to learn good technique, I also had to learn how to rest. I am the worst at taking time off, but the longer I CrossFit, the more I have learned I have to rest. The best advice I was ever given was, “If you don’t take time off, you can’t complain that ______ hurts” (insert your ailing joints/muscles). I have learned the more I rest, the less likely I am to get hurt (and often, the better my technique is).
Learn to check your ego at the door. Focus on technique and do not lift heavy unless you have the technique dialed in. You should not lift heavy if you don’t have the technique.
Lastly, ask questions. Our box is fortunate to have a high number of Level 1 coaches who have been around CrossFit for a long time. If you are chewing on something in your head, ask – chances are, we’ve all been there.
Post thoughts to comments.