So by now we have all had a look at 15.2 which is chest 2 bar and o/h squats for the rx athletes and pullup o/h squats for the scaled athlete. There seems to be a lot of discussion around the pullup as a scaled movement. If you consider a knee tuck was the scaled version of the Toes 2 bar from 15.1 the movements dont seem to scaled to the same level as in 15.2
So how do we react to this?There are two options:
Smash out the overhead squat and try for the pullup.Who knows you might surprise yourself!!!
Use this as motivation to fuel your trainng for the next three months to master the Pullup
Encourage other members to back their technique and have a crack at 15.2
Identify that there is a chink in your armor and work on pulling movements at the box
Get down on yourself
Say that it is way to hard and bad programming
Moan to others about the movement
Ask your self what you are even doing this for
You need to think about why you entered the games in the first place. It is about your overall development.There are movements that all of us struggle with. Perhaps the best form of defense is attack. Hopefully 15.3 will be more in your wheelhouse.
Recently at the Box you would have noticed that we been completing a strength cycle called Wendler, if you havent where have you been?. Our spin on the Wendler cycle can be different to another Box or individual and hopefully it is a tool that you may want to implement for your open gym sessions.I hope that you have enjoyed seeing your strength and techique improve and progress through the four lifts of Power clean,Deadlift,Back Squat and Shoulder Press.
As a coach I have been encouraged by those individuals who have meticulously worked with their numbers week in week out during the cycle. I know that it takes time to figure out the exact percentages.Trust me you will be rewarded in the long run. An athlete that knows their numbers will strive to be better than they were the previous day, week or month.The athlete that takes a stab in the dark will often under estimate or over estimate their capacity thus limiting their capacity of work in a strength session or WOD.
It is so important that you work to the exact number. Place your body under different stresses for different amounts of repetitions. The body needs to be in a constant form of adaption.
It is quite common to see a member break their technique under pressure during a Wod situation. What the wendler cycle has proved to me as a coach is that members can handle an increased load in a controlled manor. I am seeing people addressing the bar in a more confident state of mind and pushing the body to new levels of achievement.
I guess the question going forward is are you capable of Keeping the same mechanics and consistently as we add intensity.
I have been reading the comments on the CrossFit Games Page about theCrossFit Open and it has got me thinking....
1) The Open is Hard. Should Dave Castro scale all the movements so that everybody can do them???? No I believe not. The ability to perform a movement in correct ROM under a particular weight or time frame is an art, crafted over time and effort. It agitates me that some competitors are wanting an easy way out or a way to take part without doing the hard yards leading up to the Open. The Open is not for every one. It has a magical way of finding a weakness and then exploiting it on the WOD floor. Make a realistic assessment of your ability to perform the movements based on previous years Workouts before taking up the chalenge that the Open presents.
2) I believe that the work outs are for both the Novice Athlete through to the professional athlete. To see my clients PB an o/h Squat or another similar movement is somewhat more rewarding than seeing an athlete complete 10 x the number of reps than anybody else at the box. Both are equally important. Different athletes are looking for different measures of success. For some it is just completing one Rep whilst for others it is how many they are completing and where it will place them on the leaderboard.
3) Should you be a master of all Crossfit Movements before you take part in the Open? No way at all. Should you have been turning up to the local box 3-4 times per week for 6-8 months prior to registering for the Open? It would be wise. You cannot short cut the process in any shape or form. One thing that the Open will do is place you in a position where the adrenalin is flowing and the crowd is cheering, helping you perhaps get one rep more, or lift heavier than perhaps you would in a normal WOD situation. These are all helpful factors for overcoming major obstacles for you in your CrossFit Journey.
What will the Open do for me???
It will push your mentally , more so than the average WOD at your local Box.
It will humble you to know that perhaps their are chinks in your armour.
It will cause you to become more intune to what other competitors are feeling as they face up to their fears.
It should drive a passion deep down inside of you to prepare better for next years Open.
It will cause you doubt ,anxiety and insecurity, but best of all we can overcome all of these.
Remember that taking part is more about the battle than actually performing the physical movements themselves.