Cherry Picking (Why you shouldn’t do it.)
One of the benefits of using sugarWOD is that you have the opportunity to view workouts the day before. This helps to build some anticipation and allows you to prep yourself for the movements. But the disadvantage is that allows you to select which workouts to complete and which to avoid.
CrossFit is by definition ‘constantly varied functional movements with high intensity.’ That means that we aim to be constantly varying our training so that we can be fitter across all 10 components of fitness.
There are ten recognized general physical skills, and they are all practiced regularly with CrossFit. You are as fit as your competency in each of these ten skills.
1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
What tends to happen with those who cherry pick their workouts is that the gravitate towards the movements they prefer or are good at. What they/you need to realise is that the purpose of training is to remove weaknesses and increase compentcy in all components. Remember that we can scale! The most popular movements we see avoided are:
· Running – People cite injury or lack of ability but we can always scale distances or even sub for a different movement if there is a genuine injury.
· Overhead Squats – It’s a tough move for most people but you’re not going to get more mobile, stable and stronger with the overhead squat without practising it. You can do with PVC pipe and to a smaller range of motion and there’s still great benefits. When I’m coaching I often give PVC pipe OHS to clients and add a pause at the bottom and this definitely creates a great workout.
· Any non-sexy workouts – Sled pulls, farmers carries, long steady state cardio are crucial in building endurance and improving longevity. Just because it’s not got gymnastics or weightlifting doesn’t make it any less valuable. For most of us these workouts are the MOST important for our health and fitness.
· Strength only days/non scoring days - It’s amazing how when you take away a metcon/scoring element people feel it’s not an important training day. Devoting an hour to strength or movement quality is incredibly valuable and these days should be sought out rather than avoided. Stop attributing how much you sweat or how out of breath you got to how good a workout is. Your best technical improvements will be made in a less fatigued state which will carry over. The same principle applies to strength days. These build strength more effectively than you will do in a metcon and the added time allows us to really add volume.
SO try and come as often as possible to the largest variety of workouts you can if you want to seriously call yourself a CrossFitter and not just someone who works out occasionally.