WOD: 6/24/13

Strength:  10×1 Hi-Hang Clean + Jerk


For Time:
400m Walking lunge w/PVC overhead

*Post times.  Compare to 4/19/12.


I’ve been asked the same question by lots of people.  It has popped up again a few times in the last week.  Its always about who and why people are cheating on the whiteboard…
(Check out this post to see some of my thoughts about whiteboards)

CFM Member : “What about the people that are cheating?”
Me: What about it?
CFM Member: “What are you going to do about it?”
Me:  Let them.
CFM Member:  “But I’m not cheating and it’s making me frustrated.”

I Understand.  It’s hard to go into CFM day in and day out and give it your best.  To you, I congratulate you on your hard work.  You deserve all the credit in the world.  Stay focused, stay steady.
You should also need to keep in mind that you are only responsible for yourself.  You are expected to give your best – if you do, you’ll see the rewards in your capacity.   You can’t do it for someone else.  If you have suspicions about somebody else who is cheating reps or ROM or whatever else – get rid of it.  It’s bad for you and it’s bad for the way that you see them.

So what if they cheat?  Whether they cheat or not doesn’t make you any more or less fit. 
So what if they beat your score?  You wouldn’t have been any faster or slower if they didn’t. 
So what if you know for sure that they only did 15 out of 20 pullups?   It’s not going to make you any stronger or weaker.

Consider this scenario :  We’ve had a lot of athletes come in and make great progress right away.  These people see their capacity improving and it makes them feel great.  Inevitably, they find themselves not quite as fit as they’d like to be, but they figure that they’re on their way up, so a little bit of cheating is no big deal because they’ll be fit enough to live up to their whiteboard scores soon enough, right?  No, not really.  6 months later they haven’t seen much improvement (if any, and in a lot of cases, regression) on the whiteboard and reality sets in.  We then see these same athletes refocus and start doing things the right way.  They stop caring so much about their score on the whiteboard and start caring more about technique and strength.  They stick to their new found convictions – hitting EVERY rep with perfect rom and great technique.  The next thing they realize is that they’re improving again.  Their improvement is rooted in the foundations that their whiteboard score doesn’t determine how cool you are or how much the coaches will like you.  They finally figure out what they knew in the back of their mind all along – that getting better requires hard work, patience, and discipline and THERE ARE NO SHORTCUTS.

As coaches, there’s not a lot we can do about cheating.  Generally, we know who is hitting all the reps and who isn’t, but we’re not going to take a video of every class and go back and count everyone.  It’s not what we do.

There are some things we take notice of, and maybe you should too:  Some workouts cannot be cheated; you should use them as a more true comparison.  For example, you can’t cheat on the rower – a 500m row or a 2k row are an accurate representation of what kind of power output you’re capable of.  The benchmark workouts that we count are also good ways to measure.  Today’s WOD is another example.  Perhaps, though, the best “whiteboard” for which to compare is the CrossFit Games Open (that we just finished in March).  Every rep is strictly judged by our CFM coaches. 

So, focus on your own improvement and don’t let what the person next to you is doing affect your own effort or integrity.  Get better by doing things the right way.  As a result you’ll be better at the benchmark WODs and in competition.

1 thought on “WOD: 6/24/13

  1. Valdez 13:26
    Amy P- 14:11
    Steve H- 16:05
    Emily B- 17:17 (15:44 @200m)
    Riley G- 12:46
    Michelle Gr- 15:14
    Jake G- 11:30
    Rick M- 8:45 (12:55)
    Luis L- 15:16 (19:16)
    Andrea A- 9:41 (200M)
    Liza- 16:30
    Bondi- 14:05
    Camilo 14:50
    Juan- 11:55
    Tom B- 13:58

    Nick A- 15:42
    Raquel- 17:08
    Vanessa L 14:41
    Liz G- 13:05 (200m)
    Dom 17:23
    Amanda M- 16:o4
    Mabry 16:18
    Jessica M- 8:50 (200m)
    Brian M- 11:49
    Jason D- 12:46
    Hannah- 18:14 (200M)
    Renee- 13:06
    Veronica 18:18
    Jalen 10:01
    Pao- 15:51
    Jason A 12:29

    Demaris- 10:31
    Jessse F- 17:42
    Dodie F- 9:20 (200M)
    Vanessa G 15:02
    Louie G- 8:40 (200M)
    Amber S- 8:20 (200M)
    John V- 18:10
    Desiree- 15:44
    Carson S- 13:08
    Justin C- H.S. walk 50 min
    Merci C- 11:20
    Nikki B- 13:10

    Patrick M 13:36 E 322
    Trost 10:14
    Pete W- 13:14
    Michelle Ga- 0:10 (200m)
    Martha S- 14:16 @348
    Amy S- 14:20
    Harley H- 12:00
    Wendell H- 9:10 e 177 (200m)
    Tony G- 12:25 (200m)
    Andrew C- 12:57 @381
    Mike B- 14:31
    Erin F- 15:02 @287
    Cristina- 8:36 ( 200m)
    Cuttone _8;20 (200m)
    Chris P 14:48
    Dan B- 11:57
    Luciana- 8:36 (200m)
    Nick F- Ins 2on
    Faust- 8:30 (200m)

    Ralph Z- 10:57 (200m)
    Jason J- 12:08
    Leslie M- 9:15 (200m)
    Merideth- 12:38
    Krista V- 9:20 (200m)
    Mike L- 13:30
    Yoshimi- 8:15
    Janeen- 8:40 (200m)
    Christine 10:40 (200m)
    Jordan F- 12:19 (200m)
    Morgan M- 15:49

    Steph B- 14:51
    Jen DJ- 14:08
    Becky D- 16:56
    Steph S- 8:37 (200m)
    Kelli M- 16:21
    Bridget M- 11:22 (200m)
    Jay S- 13:43
    Chuy- 20:22
    Heather S- 11:11 (200m)
    Holly A- 8:27 (200m)
    Jannita 10:05 (200m)
    Julie C- 8:40 (200m)
    Lauren C- 14:10

    Amanda G- 12:59 (200m)
    Luis S- 10:23
    Sue- 12:17 (200m)
    Nic S- 10:41
    Cameron- 16:09
    Hilary B- 11:19 (200m)
    Jim B- 12:31
    Magana- 8:43 (200m)
    Lili 12:28
    Alexa- 12:47

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