More musings from Coach Jared…

I remember standing in line waiting to take my PT test to get into Airborne school.  It was about 5 in the morning about 35 degrees outside on your typical crappy morning in Ft Benning Georgia.  In order to get into Airborne school you have to pass a PT test with a certain score.  The test consisted of pushups, sit-ups, pull-ups, and a two-mile run.  What stands out in my mind, other than the fact that I was already regretting my decision to jump out of planes for a living, was the kid in front of me trying to pass his push ups.  The minimum number of push ups required to pass was something like 42 in two minutes without putting your knees on or taking your hands off the ground.  The kid in front of me was at 40 in something like a minute, so all he had to do was 2 more in the next minute.  The Sergeant counting for him was watching his range of motion and as the kid started getting tired his ROM went to crap and the pushups weren’t counting.  For the next minute this poor bastard only heard “40….40….40…40…40…40.”  He must have completed close to 80 pushups but because his form and his range of motion was so poor that nothing counted.

Which brings me to MBS and the CHEATERS.  Before I go too much further into my next rant let me give you my definition of cheating.  Cheating as defined by Jared Johnson is anything that takes away from the maximum possible gains of the individual.  That being said lets go into the many ways that you can cheat yourself in a workout.  From my little story earlier (ROM) range of motion, is a big one.  Cutting your squats short, not getting full depth, not extending all the way to hips and knees being locked out, wall balls that are drastically, or even minutely, short of hitting the target, or pull ups where your chin doesn’t go all the way over the bar.  Honestly you can pick any movement and we coaches have seen athletes cheat on it one way or another.  In some cases there can be flexibility issues. All this means, however is that practice, stretching, and mobility are needed. It doesn’t give a reason or excuse not to try and get there.  When you’re in dying in the thick of the suck of a workout it can be very easy to cut a movement short but that is where mental toughness comes in.  That’s right Crossfit doesn’t just make you stronger physically, but mentally too!  Have the mental fortitude to make sure that you’re doing all your movements as if a coach is standing right there, or if you really have the stones, no rep yourself when we aren’t.

The other way to cheat yourself is by being a clock whore.  Yeah that’s right I said it, AND I MEANT IT!  This term is for those of you out there in Crossfit land whose most important goal is to be the fastest time on the board or to beat a particular individual or just to cover up the fact that you suck at a movement.  There are several ways that athletes can whore it up.  They can purposefully cut movements short.  They can choose weights or standards that are decidedly to easy because they “don’t really feel like pushing themselves too hard on that day”.  And my personal favorite, intentionally or unintentionally miscounting reps during the workout. Come on, REALLY?  I know counting to 20 without taking your shoes off can be challenging for some of us, but it is possible. I am sure of it.

The reason this is a hot button topic is not because anyone here is comparing anyone else to Lance Armstrong (Ironic given the recent admission, I know).  The only person that is being hurt from cheating is the cheater himself.  Sure everyone gets irritated when someone posts a time that is ridiculously faster or has something like an extra 12 rounds in an AMRAP but that is all that is, is an irritation.  No one suffers, and after about the 30 seconds spent looking at the board no one cares either.  Make yourself better, make yourself physically and mentally stronger. And don’t be a Ho.  Just do the freaking workout.

Workout of the Day
A. Basic 5 warmup

B. Barbell Thruster
3-3-3-3-3 up to 135/95 lb.

C. Carolina’s Birthday Workout
“Track Star”
15 Thrusters 135/95 lb.
30 jumping squats 45/35 lb.(empty barbell on back)
60 Overhead walking plate lunge 45/35 lb.
60 jumping lunge
40 push ups
50 Double Unders

Last done 3/30/09

Happy Birthday Carolina!

I also hit 4 years at MBS a few days ago. Since Jan 2009 I’m down 24lbs, 5 dress sizes and 9 inches off my waist! Yee-haaaa! – Carolina

The 10am Strength Class is cancelled on Tuesday and Thursdays. Please join us at the 11am time. Thanks!